Braga, Shane Ann Grade 11-Tantalum

Subject: HOPE
WEEK 4

TRY THS

1.C
2.C
3.D
4.A
5.D

ANALYSIS

Knowing the FITT concept encourages you to build a

workout routine that will be more effective in
achieving your fitness goals. FITT stands for
frequency, length, time and form.

F.I.T.T. stands for frequency, intensity, time, and

type of exercise. These are the four elements you need
to think about to create workouts that fit your goals
and fitness level. Frequency refers to how often you
will exercise. Intensity pertains to how much effort or
work you will exert in exercise. Type determines what
kind of exercise will help you achieve your fitness
goal. Time relates to how long you will exercise per
session. These four fitness training principles are
common to people exercising at low to moderate levels
of training and can be used to set standards for both
cardiorespiratory and resistance training.

THE PRINCIPLE OF TRAINING:

Heart must apply the principle FITT in order to

help her create a workout plan that will be more
effective he flexibility and muscular strength.
Braga, Shane Ann Grade 11-Tantalum
Subject: HOPE
WEEK 4

APPLICATION

F.I.T.T CARDIOVASCULA FLEXIBILIT MUSCULAR MUSCULAR

R ENDURANCE Y ENDURANCE STRENGTH
F 4-5 days per At least 3 3-4 times 3 times
Frequenc week days per per week per week
y week
I 60%-80% of Static 15 or 8 reps/
Intensit stretches more 1-3 sets
target heart
y held for reps/1-3
rate 15 to 30 sets
seconds
T Running, Controlled Resistanc Resistanc
Type of cycling, stretches e bands, e bands,
activity biking, (yoga, sit-ups, free
skipping rope dance) planks, weights
push-ups
T At least 30 About 10 About 30 About 15
Time minutes of minutes minutes minutes
continuous
exercise

REFLECT
1. (A) It helps to set a concrete target that helps us reach
our objectives in turn.
(B) Research shows that working for long hours reduces
the quality of the job, so smart targets help to
sustain our concentration and strengthen our
knowledge.
(C) We end up procrastinating without preparing our
objectives, and as a result we end up piling our
work if we plan it, we are more likely to achieve
our goals.
2. Aerobic activities strengthen the lungs and heart, and make
your working muscles more efficient at using oxygen.
Cardiovascular fitness relates to the body’s ability to
generate energy and deliver oxygen to working muscles. They
also increase stroke volume (amount of blood pumped per
Braga, Shane Ann Grade 11-Tantalum
Subject: HOPE
WEEK 4
heartbeat) and lower your resting heart rate. A resting
heart rate varies from person to person, however the lower
your resting heart rate, the more efficient your heart is
working. To improve cardiovascular fitness, it is necessary
that you exercise at your Target Heart Rate Zone. If you
can’t talk you are working too hard and should slow down to
stay in your Target Heart Rate (THR) Zone. However, using
this chart will give you heart rate numbers for a Target
Heart Rate Zone that can be used as a guide. Charts have
been developed so that you do not need to calculate your
own Target Heart Rate Zones. Every activity requires
energy, and when exercising, intensity is often measured by
how hard and fast the heart is pumping to deliver oxygen to
the working muscles. For cardiovascular activities,
intensity is monitored by heart rate. Your own Target Heart
Rate Zone may vary. These charts are developed using your
age and average resting heart rate information. As exercise
intensity increases, the heart must work harder to get more
oxygen to the muscles.
3. The Progression Principle states that there is a perfect
level of overload in-between a too slow increase and a too
rapid increase. The weekend athlete, for example, who only
exercises intensely on weekends, but not consistently
during the week, does not exercise frequently enough to see
solid results and thus violates the theory of advancement.
In this case, the process of overloading is too sluggish.
Another example, if your house budget caps at $200,000,
look for a smaller home in a neighborhood surrounded by
more expensive homes. From an investment standpoint, that
makes more sense than spending all the money on a larger
house in a neighborhood with decreasing property values.

REINFORCEMENT AND ENRICHMENT

Fitness and health application in smartphones help

a person in maintaining his or her fitness goal. These
apps can be use as guide when performing such physical
activities. It could also a source of health
information and widen their knowledge on what proper
diet and exercise they should do. users should also
Braga, Shane Ann Grade 11-Tantalum
Subject: HOPE
WEEK 4
consider their individual needs when selecting an app
to increase physical activity in maintaining their
fitness goals.

ASSESS YOUR LEARNING

1.C
2.C
3.D
4.B
5.A
6.D
7.D
8.C
9.C
10. A

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10.