SUBJECT HOPE-1 1st SEM QUARTER 1 LESSON 4

NAME
DATE
(Surname, First Name, MI)
TEACHE MR. REDENTOR V. SANTE
SECTION R

HOW TO USE THE F.I.T.T PRINCIPLE IN YOUR most vital for competitive endurance athletes, like marathoners,
WORKOUT because it helps regulate blood flow.

 The F.I.T.T. principle provide guides on how to control Warm-up - At least 5 to 10 minutes of low to moderate intensity
your program and get favorable results. To avoid aerobic exercise or resistance exercise with lighter weights.
boredom, injuries, and weight loss plateaus, this Conditioning -15 to 60 minutes of aerobic, resistance,
principle will help you figure out how to alter workout neuromuscular, and/or sport activities
types, time, intensity and activities.
Cool-down - At least 5 to 10 minutes of low to moderate intensity
For example, walking three times a week for 30 minutes aerobic exercise or resistance exercise with lighter weights
at a moderate pace might be a great help for a beginner. Your
Stretching - At least 10 minutes of stretching exercises
body adjusts to these workouts and several things may happen
performed after the warm-up or cool-down phase
after a few weeks such as:
Note: For a beginner at least 15 to 30-minute exercise load
• Burn fewer calories
• Weight loss
• Boredom sets in Methods for Assessing Aerobic Intensity
You may also utilize one or more of the F.I.T.T. principles, such
Metabolic equivalents (METs) express aerobic intensity as mL
as:
per kg per min of oxygen being consumed.
• Changing the frequency by adding day of jogging or walking
❖ The energy expenditure while sitting at rest is equal to
• Changing the intensity by adding some running intervals or 1MET. It is taken by convention to be an oxygen uptake of 3.5
walking faster mL per kg of body weight per min.
• Changing the time spent jogging each workout day ❖ Light-intensity aerobic activity is an activity done at 1.1 to
• Changing the type of workout by dancing, cycling, or 2.9 METs, moderate-intensity activity is an activity done at 3
running. to 5.9 METs while vigorous activity is an activity done at ≥ 6
METs.
Changing one of the elements will create a big difference
in the workout plan and in how your body reacts to exercise. It's The intensity of aerobic activities is sometimes measured as the
significant to alter things up on a regular basis to keep your body speed of the activity (for example, walking at 5 km/h, jogging at
and mind healthy. 10 km/h).
Muscle develops once the body is trained to do more Table 2. MET Equivalents of Common Aerobic Activities
than what it used to. The Principles of Training implies that
Types of Light Moderate 3 Vigorous ≥ 6
overloading helps develop targeted muscle areas. Benefits of this
Activity <3METS to <6METS METs
can be achieved through continuous overloading, or else, if
Walking Walking • Walking ~5 • Walking at
stopped, it will go back to its original form.
slowly km/h = 3.3 very brisk
FITT principle acknowledges the importance of optimum around home, • Brisk pace (~7
fitness development. It stands for Frequency, Intensity, Time and store or walking at ~6 km/h) = 6.3
Type. The physical activity program is used as a guideline for office = 2.0 km/h = 5.0 • Jogging at 8
fitness routine to achieve results. Execution of exercise is also km/h = 8.0
related to its intensity. The more the activity is repeated, the more • Jogging at
chances of developing fitness. 10 km/h =
Intensity is defined as how easy or hard the designed 10.0
task is accomplished or the magnitude of work done. The body’s • Running at
response by the number of times the heart pumps measured in 11 km/h =
beats per minute determines the intensity. Workable heart rate’s 11.5
capacity will help in getting ideal Targeted Heart Rate (THR)
range. Household • Sitting — • Cleaning Shoveling,
Proper choosing of activities helps achieving goals set by Chore and using — heavy: digging ditches
specifying the target muscles to develop. To keep activities Occupation computer washing = 8.5
exciting and interesting, setting up variations in exercises or work at windows or • Carrying heavy
routines may help. desk using car = 3.0 loads such as
light hand • Sweeping bricks = 7.5
tools = 1.5 floors or
PART OF AN EXERCISE PROGRAM • Standing carpet,
performing vacuuming,
An exercise workout has three components: warm-up,
light work mopping =
exercise load and cool-down. The exercise load or workout
such as 3.0–3.5
load is the program activity that would stimulate beneficial
making
adaptation when performed regularly. A warm-up is essential
bed,
prior to actual workload as it prepares the body for more
washing
strenuous activity. It increases the blood flow to the working
dishes or
muscles without an abrupt increase in lactic acid accumulation.
preparing
According to research, the warmer the body and muscle, the
food = 2.0–
higher the muscular output. A good warm-up also prepares the
2.5
heart, muscles, and joints for the next activity by decreasing joint
Leisure and • Arts & • Badminton • Basketball
stiffness and increasing the nerve impulses. Cool-down is
Sports crafts, — game = 8.0
essential after a workout as it permits the pre-exercise heart rate
playing recreational • Cycling — on
and blood pressure for a gradual recovery. Cooling down may be
cards = 1.5 = 4.5 flat: moderate
 SUBJECT HOPE-1 1st SEM QUARTER 1 LESSON 4
NAME
DATE
(Surname, First Name, MI)
TEACHE MR. REDENTOR V. SANTE
SECTION R

• Playing
• Cycling — effort (20–22
moston flat: light mph) = 8.0; fast
musical
effort (16–19 (23–26 mph) =
instruments
km/h) = 6.0 10
= 2.0–2.5
• Golf — • Football —
walking casual = 7.0;
pulling clubs competitive =
= 4.3 10.0
• Table • Swimming —
tennis = 4.0 moderate/hard =
• Tennis 8–11
doubles = • Tennis singles
5.0 = 8.0
• Volleyball
— non-
competitive
= 3.0–4.0 •
Swimming
leisurely =
6.0
https://www.chp.gov.hk/archive/epp/files/
DoctorsHanbook_ch4.pdf
Here are some examples of physical activities and
exercises that you may integrate in your own fitness plan.
Remember that the intensity of exercise as well as the type of
activity to be done will vary for each person, as it is based on the
fitness level results during self-testing.

FLEXIBILITY EXERCISES

MUSCULAR STRENGTH and ENDURANCE

 SUBJECT HOPE-1 1st SEM QUARTER 1 LESSON 4
NAME
DATE
(Surname, First Name, MI)
TEACHE MR. REDENTOR V. SANTE
SECTION R

Activity 1: SUM IT UP!! Directions: Create your own fitness program using the F.I.T.T
principle. Ask your family members to participate in performing
Direction: In this activity you will summarize all your learnings. the exercise. Before you start, make sure that your cellular phone
1. Review all the readings you had about the lesson. is ready to record your video.
Goals Frequency Intensity Type Time
2. Cite a generalization by filling in the blank to complete the
sentences: Parts of (Indicate Light, Kind of (Total
the days of the Moderate exercises, fitness
A. F.I.T.T is Fitness week) – Vigorous selected plan not
_____________________________________________________ less than
Plan physical
_____________ 60
activities minutes)
_____________________________________________________ Warm-
_________________________ up
B. Principles of overload is
____________________________________________________
_____________________________________________________
__________________________
C. Principles of progression is Workout
_________________________________________________
_____________________________________________________
__________________________
D. Principles of specificity is
__________________________________________________
1. 1.
_____________________________________________________
__________________________
E. Principles of reversibility is
_________________________________________________
_____________________________________________________
__________________________ 2. 2.
3. What factors should be considered when designing a personal
fitness program? Why?
_____________________________________________________
____________________
_____________________________________________________
__________________________ 3. 3.
_____________________________________________________
__________________________
4. Why is it essential to incorporate a warm-up and cool down in
a routine exercise?
_____________________________________________________
_________________ 4. 4.
_____________________________________________________
__________________________
_____________________________________________________
__________________________

5. 5.

Cool
down

Activity 2: MY FITNESS PROGRAM