Republic of the Philippines

Department of Education
DIVISION OF PANGASINAN II

HOPE -3
GRADE 12
FITT PRINCIPLES
Quarter 1 Week 3 Module 3

Most Essential Learning Competencies:

1. Explains how to optimize the energy systems for safe and
improved performance
2. Explains the role of physical activity in managing one’s
stress
3. Sets FITT goals based on training principles to achieve
and/or maintain HRF.
4. Self-Assesses Health-Related Fitness (HRF) status,
barriers to physical activity assessment participation
and one’s diet.

0
HOW TO USE THIS MODULE

Before starting the module, I want you to set aside other tasks that will
disturb you while enjoying the lessons. Read the simple instructions
below to successfully enjoy the objectives of this kt. I Have fun!
1. Follow carefully all the contents and instructions indicated in
every page of this module.
2. Write on your notebook the concepts about the lessons. Writing
enhances learning, that is important to develop and keep in mind.
3. Perform all the provided activities in the module.
4. Let your facilitator/ guardian assess your answers using the
answer key card.
5. Analyze conceptually the post-test and apply what you have learned.
6. Enjoy studying!

PARTS OF THE MODULE

 Expectations – These are what you will be able to know after

completing the lessons in the module.
 Pre-test – This will measure your prior knowledge and the concepts to
be mastered throughout the lesson.
 Looking Back to your Lesson – This section will measure what learnings
and skills did you understand from the previous lesson.
 Brief Introduction – This section will give you an overview of the lesson.
 Activities – This is a set of activities you will perform with a partner.
 Remember – This section summarizes the concepts and applications of
the lessons.
 Check your Understanding – It will verify how you learned from the
lesson.
 Post-test – This will measure how much you have learned from the entire
module.

1
 PRE-TEST

Choose the letter of the best answer. Write the chosen letter on a separate sheet of
paper.

1. It refers to how hard the exercise should be

A. Frequency C. Time
B. Intensity D. Type
2. It is a principle that refers to how often you exercise
A. Frequency C. Time
B. Intensity D. Type
3. Type Principle refers to
A. How hard the exercise should be
B. How often you exercise
C. How short or long an exercise should be
D. How you choose the kind of exercise
4. Time Principle refers to
A. How hard the exercise should be
B. How often you exercise
C. How short or long an exercise should be
D. How you choose the of exercise
5. A formula to monitor your exercise program
A. H.I.I.T. C. F.I.T.T.
B. H.I.T.T. D. All of the above
6. It is important to know why you are exercising and what you want to achieve
before rushing into any exercise program.
a. Frequency C. Time
b. Intensity D. Type

7. The exercise you choose will have a big effect on the results you achieve, and
what you want to gain from your efforts.
A. Frequency C. Time
B. Intensity D. Type
8. An extremely important aspect of the FITT Principle and the hardest factor to
monitor.
A. Frequency C. Time
B. Intensity D. Type
9. Why do we need to consistently do regular physical activity?
A. Can improve your health and reduce the risk of developing several
disease.
B. Exercise can have immediate and long term health benefits.
C. Regular activity can improve your quality of life.
D. All of the above
10. The following are the benefits of regular physical activity except one:
A. Manage your weight better.
B. Increases blood pressure.
C. Recover better from periods of hospitalization.
D. It lowers blood cholesterol level.

2
HOPE-3
LESSON 3: FITT PRINCIPLES
EXPECTATIONS
This module will help you to:
 Know the meaning of FITT Principles
 Identify the use of each principle
 Discuss the importance of FITT Principles
 Perform a task using the FITT Principles

LOOKING BACK TO YOUR LESSON

3 Ways Dancing Relieves Stress

1. WHEN THE BODY FEELS GOOD, THE MIND DOES, TOO!

 The scientific reason for why dance has the ability to act as a stress
reliever stems from the idea that when the body feels good, the mind
does, too.
 Any type of physical activity releases neurotransmitters and endorphins
which serve to alleviate stress. Neurotransmitters are chemicals within
the brain that help communicate messages throughout the body.
 Endorphins are the body’s natural painkiller to reduce stress and improve
the mind’s perception of the world.

2. DANCE OFFERS A CREATIVE OUTLET FOR PEOPLE TO

EXPRESS THEIR PERSONALITIES IN A SAFE
ENVIRONMENT
 Dancing offers an outlet for people to express who they are––through
music, movement or even costumes!
 Dancing helps you connect to who you really are. Leave that suit or
pencil skirt at the office and trade it in for sparkles and spandex!

3. DANCING IMPROVES YOUR PHYSICAL HEALTH

 From weight loss, to increased flexibility, stronger bones and
building muscle tone, dancing is a total body workout.
 Dancing can be a way to stay fit for people of all ages, shapes and sizes.
It has a wide range of physical and mental benefits including:

3
BRIEF INTRODUCTION
The FITT Principle (or formula) is a great way of monitoring your exercise
program. The acronym FITT outlines the key components, or training guidelines,
for an effective exercise program, and the initials F, I, T, T, stand for: Frequency,
Intensity, Time and Type.
Frequency: refers to the frequency of exercise undertaken or how often you
exercise.
Intensity: refers to the intensity of exercise undertaken or how hard you
exercise.
Time: refers to the time you spend exercising or how long you exercise for.
Type: refers to the type of exercise undertaken or what kind of exercise you
do.

Let’s take a look at each of the components in a little more

detail.
Frequency

 Frequency is a key component of the FITT Principle. Remember that it’s

important to know why you’re exercising and what you want to achieve before
rushing into any exercise program.
Intensity

 This is an extremely important aspect of the FITT Principle and is probably

the hardest factor to monitor. The best way to gauge the intensity of your
exercise is to monitor your heart rate.
Time

 The time you spend exercising is also an important part of the FITT
Principle. The time dedicated to exercise usually depends on the type of
exercise undertaken.
Type

 The type of exercise you choose will have a big effect on the results you
achieve. That’s why it’s important to know what you want to gain from your
efforts.

FITT for Cardio and Weight Loss

 The FITT Principle is most commonly used for cardiovascular (aerobic) training
and weight loss, although it’s also commonly used as part of strength
training recommendations (see below). The standard recommendation for
cardio training is as follows.
 Frequency – 5 to 6 times per week.
 Intensity – Easy to moderate, or about 60-75% of your maximum heart rate.
 Time – Anywhere from 30 to 60 minutes or more.
 Type – Any exercise you can do continually, like running, walking, cycling,
swimming, rowing, stair-climber, elliptical trainer, etc.

4
FITT for Strength
 When the FITT Principle is used as part of strength training, the standard
recommendations are as follows.
 Frequency – 2 to 3 times per week, but NOT on consecutive days (leave 1 or
2 days rest between each strength session).
 Intensity – The intensity of your strength training depends on the amount of
weight lifted and the sets and reps you do. Basically, the heavier the weight,
the less sets and reps, while the lighter the weight, the more sets and reps
you can do.
 Time – The time you spend doing strength training will depend on the
intensity of the workout. If the intensity is extremely high, then reduce the
time spent doing strength training or include extra rest. If the intensity is
low, the time spent doing strength training can be a lot longer.
 Type – The best types of strength training exercises include free weights,
machine weights, hydraulic weight machines, resistance bands and body-
weight exercises like push-ups, chin-ups and dips, etc.

FITT for Stretching

 Let’s take a look at how the FITT Principle can be applied to stretching as it
relates to improving flexibility and range of motion. Remember, stretching
can be used for other activities like warming up and cooling down, but for
the purpose of this article let’s stick with stretching for improving flexibility.
 Frequency – 5 to 7 times per week. Unlike other types of exercises, like
cardio and strength training, stretching (when done properly) is very
relaxing and therapeutic, and will help you recover from your other
activities. So feel free to add stretching to your exercise program every day.
 Intensity – Slow, easy and relaxed. When the goal is to improve flexibility
and range of motion you should do your stretching at a low intensity. Move
into the stretch position and as soon as you feel deep tension within the
muscle group, stop there. If it’s hurting or painful, you’ve gone too far. On a
scale of 1 to 10 aim for a tension of about 6 or 7 out of 10.
 Time – Anywhere from 15 to 60 minutes, and hold each stretch for 40 to 60
seconds.
 Type – Static, Passive and PNF. For improving range of motion and creating
permanent changes in your flexibility the best types of stretching to use are
long-hold static stretching, passive (or assisted) stretching and PNF
stretching.

5
PERFORMANCE TEST 2 ( ACTIVITY 1 &2)

Activity 1.
1. Using the F.I.T.T. Principles, make a weekly Fitness Work Out Plan while
staying at home.
2. Execute the Fitness Work Out Plan thru video coverage

Activity 2.
1. Create a 10-15 minutes home Fitness workout video and see if how are you
going to apply the FITT principle. The output must be submitted on or before
the said deadline.

REMEMBER

FREQUENCY-how often
you exercise TIME-how long each session lasts

F.I.T.T. Principle

TYPE-what kind of exercise you are

INTENSITY-how hard you exercise
doing

6
CHECKING YOUR UNDERSTANDING
1. Answer the following:

a. Enumerate the significant results do FITT Principles can give in your Fitness
Work Out?
b. What better results does FITT Principles can give in your Fitness Work Out?

2. Home Fitness Work Out (strength training)

a. Via Facebook Messenger, send your created video. The Fitness Work Out
activity must include carrying/lifting the following equipment:
• - 1pale of water
• - 1 gallon of water
• - 5 to 10 pcs. of books

b. From your created video (a), how can you integrate the Fitness Work Out
using the FITT Principles?

7
REFLECTIVE LEARNING SHEET
Name: Grade & Section:
Let’s Think and Act!
REFLECTIVE LEARNING SHEET NO.1
Directions. Answer the following questions. Have fun and enjoy!

1. How can you fight the covid-19 using this FITT Principle?

2. Why do we need to consistently do regular physical activities?

8
SUMMATIVE TEST 2
Choose the letter of the best answer. Write the chosen letter on a separate sheet of
paper.
1. It plays a vital role for self-expression and has been part of rituals and
religious gatherings.
A. Aerobic activity B. Dance C. Fitness D. Zumba
2. The following statements defines dancing as stress management except one:
A. Dance can be used in many ways and one function is to relieve stress.
B. Through dancing, we lead to an unhealthy lifestyle.
C. To avoid chronic illness or disease, we opted to seek activities to have a
healthy living.
D. In dancing, it avoids stress and can make our life easy and much more
fun.
3. The following are the causes and effects of stress except one.
A. Anxiety B. Panic C. Joy D. Misery
4. Dancing is enjoyable because ?
A. It has physical and mental benefits.
B. Helps you connect to who you really are.
C. It plays a vital role for self-expression.
D. All of the above
5. are chemicals within the brain that helps communicate
messages throughout the body.
A. Endorphin B. Dopamine C. Norepinephrine D. Neurotransmitters
6. are the body’s natural pain killers to reduce stress and
improve the mind’s perception of the world.
A. Endorphin B. Dopamine C. Norepinephrine D. Neurotransmitter
7. The following are the physical benefits of dancing except one:
A. Improved condition of heart and lungs.
B. Increased muscular strength and endurance.
C. Improved physical confidence.
D. Improved general and psychological well-being.
8. Which of the following are the mental benefits of dancing?
A. Improved muscle tone and strength.
B. Greater self-confidence, and self-esteem.
C. Improved condition of your heart and lungs.
D. Stronger bones.
9. How dancing can improve your life and health?
a. Dancing will decrease your chances of developing heart disease.
b. Dancing improves positive feelings, behavior and communication.
c. Keeping you physically strong, isn’t the only benefit dancing
provides, but it can also provide social and emotional health.
d. All of the above.
10. Why is dancing good for the brain?
a. Dancing increases depression symptoms
b. Dancing supports motor emotional and intellectual brain functions.
c. Dancing never stimulates nerve growth factor.
d. Dancing declines memory.

Great, you finished answering the questions.

You may request your facilitator to check your work.
9 Congratulations and keep on learning!

END OF 3rd WEEK *************

References
• https://www.youtube.com/watch?v=Qty_B-I2xoI
(Anna Maldonado)

• https://www.verywellfit.com/f-i-t-t-principle-what-you-need-for-great-
workouts-1231593
(Paige Waehner)

• https://www.youtube.com/watch?v=yAFb0vxopmc
(Heather Black)

Acknowledgment
DEVELOPMENT TEAM OF THE MODULE
Management Team:
Malcolm S. Garma, Regional Director
Genia V. Santos, CLMD Chief
Dennis M. Mendoza, Regional EPS In Charge of LRMS
Maria Magdalena M. Lim, CESO V, Schools Division
Superintendent
Aida H. Rondilla, CID Chief
Lucky S. Carpio, EPS In Charge of LRMS

HOPE-3
Writers: Paulo James A. Santos T-III, Rio Vesta S. Acuzar T-
III, Christy U. Purisima T-III, Teresita C. Montes T-III,
Angelo G. Parohinog MT-II, Edgar D. Francisco MT-II
Editors: Conrado S. Contreras Jr., HT-VI
Reviewer: Luis M. Anchilo, PSDS & Supervisor-in-Charge
(MAPEH)
Layout Artist:

SHS HOPE -3
Copyright 2020

10