MODULE 3

(Pre-final Period)

Lesson 5:
HOW TO SET FITT GOALS BASED ON TRAINING PRINCIPLE TO ACHIEVE AND/ OR MAINTAIN
HRF

Effective training takes time and patience. If one adheres to the proper principles of training, results will definitely
be seen. Performance will be improved and physiological changes will occur as well. A proper program of exercise keeps
in mind three principles of training: the overload principle, the progressive principle and the specificity principle.

OVERLOAD PRINCIPLE
Simply put, the overload principle relies on the premise that to improve, the muscle must produce work at a level
that is higher than its regular work load. With the need to cope with the new level of work, the body adjust accordingly.
With the overload principle, the FITT goals are adjusted. FITT stands for Frequency, Intensity, Time and Type.
Frequency refers to how often the exercise is done. Intensity refers to how hard that activity or exercise is . Time refers to
the duration or how long the exercise will take. Type refers to the kind of activity or exercise to engage in . It is
prescribed that a person engages in exercise at least five times a week ( frequency), in moderate heart rate of around 50%
to 69% of maximum heart rate ( intensity), performed around 30 minutes or two sets of 15 minutes ( time) using an
activity that is not impeded by personal deterrents (type).

PROGRESSIVE PRINCIPLE
For a program to achieve more gains, it must be progressive. This means that as the body adapts to the initial
overload, the overload must be adjusted and increased gradually.

RECOVERY PRINCIPLE
An athlete needs rest and recuperation for the body to adjust properly. Adaptation to physical activity occurs
gradually and naturally, but time must be allowed for the body to regenerate and build.

REVERSIBILITY
All gains due to exercise will be lost if one does not continue the exercise . The body will not be able to maintain
levels of fitness without maintaining exercise.

SPECIFICITY PRINCIPLE
The specificity principle states that each form of activity would produce different results. This means that if one
has specific gains in mind, one must aptly plan and execute activities that would target those goals. Therefore, if one is to
target all the components of HRF then one must include in the program of exercise activities that would address all these
components. For example, there must be a jogging portion to address weight in control. There must be the body weight
exercise to increase strength. There must be a stretching program to increase flexibility and so on.

VARIATION PRINCIPLE
Adaptation can be maximized by varying physical activity. An athlete may hit plateau with a constant,
unchanging routine. Sometimes, repetitive stress injuries might be develop out of the same routine performed over and
over again.

INDIVIDUALIZATION PRINCIPLE

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 No one person is totally alike. Each individual has a certain unique set of physical characteristics. Therefore,
some training or exercise programs are tailor made for certain individuals, especially for those with specific needs,
strengths or limitations and conditions.

MAINTENANCE PRINCIPLE
Exercise must be regular for fitness to be maintained. By following all the other principles above, taking into
consideration the principles of FITT one can maintain a healthy level of fitness.

School and Community Resources in Case of an Injury or Emergency

For immediate and efficient response when needed, the following protocol must be observed at the start of
classes
1. Know where the school, classroom and other venue exits are.
2. Familiarize yourself with the school: know where the open areas are.
3. Determine where the guardhouses are located
4. Find the location of the clinic.
5. Be aware of similar facilities that are nearest to the school.
6. Have all emergency numbers ready.
An emergency exit is a special exit for emergencies such as fire, earthquake etc. The use of regular and special
exit allow us for faster evacuation , while it also provides an alternative route to the regular exit is blocked by fire or etc.
The qualifications for an emergency exit are the following;

 It must be in a location that is easily accessible

 The exit must have an area or location that it can bring people to in the event of any emergency situation
 It must be control by the inside of the building
 It must be well managed and regularly up kept
 And it must be in a permanent location
 It is usually in a strategically located outdoor opening door with a crash bar on it and exist signs leading to it (for
example in a stairwell, hallway or other likely places.
Credit: en.m.wikipedia.org

What Kinds of Emergencies happen in Schools?

Natural Disasters
While there are many disasters that can occur anywhere in the country, most are
regionally based and well depend on where you live. Natural disasters include everything from
thunderstorm, flooding, earthquake and sever windstorms, so make sure you know what to do if a
natural disaster strikes during class hour, whether it’s to shelter-in-place or evacuate via a
controlled student release.

TIP: Make sure the students school has the most up-to-date alternate contacts .

Man-Made Events
From police situations in the surrounding community, acts of terrorism or active shooter events, man-mades
events can threaten the safety of students and staff as unpredictably as a sudden severe weather event. On these occasions,
schools implement lockdown procedures to protect everyone from these external threats.

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TIP: Familiarize yourself with school emergency procedures, highlight the importance of practice drills that school hold
throughout the year.

Fire, Flood or Chemical Spill

Just like anywhere, schools can experience more common types of emergencies, putting
students and staff at risk. Whether it’s a chemical spill accident in the science lab, a burst pipe in
one of the locker room, or a fire in the janitor’s closet, knowing how to respond actively and
properly can ensure student safety and prevent these emergencies from getting of out quickly .
TIP: Make sure students know when it’s appropriate to activate the fire alarm, teach older students how to operate fire
extinguishers ( and when it’s safe for them to do so) and practice how to quickly open windows and evacuate classrooms
if there’s a gas leak.

Student Safety and Emergency Drills

Part of being well prepared for emergencies is knowing exactly what to do in a crisis and being able to do so
without panicking. The best way to ensure students are as calm as possible in any emergency is to conduct practice drills
regularly throughout the school year. These help students learn what to do, where to go, and how to behave with clear
guidelines and expectations of what to do in a real emergency .
Be prepared with Emergency Numbers/ Hotlines
As you go about your daily life, keeping an easily accessible list of emergency phone and/or on post a note on your
refrigerator could help save your life or the life of someone else.
Home- The home number of family members and address
The Philippine National Police Emergency Hotline
The Bureau of Fire Protection Hotline (BFP)
The Philippine Coast Guard Hotlines
The Department of Social Welfare and Development Hotline and many more.

Cases of Injury or Emergency

Injury
Unintentional or intentional damage to the body resulting from acute exposure to thermal, mechanical, electrical
or chemical energy or from the absence of such essentials as heat or oxygen. Injuries can be further classified based on the
events and behaviors that precede them as well as the intent of the persons involved. At the broadest level, injuries are
classified as either violence or unintentional injuries.
Intentional Injury- are injuries resulting from violence
Self-Inflicted- When a person harms himself/ herself on purpose.
Assault- when person/persons harm another on purpose.

COMMITTED BY PEERS
Bullying- an unwanted, aggressive behavior. The behavior is repeated, or can be repeated, over time. Both kids who are
bully and who bully other may have serious , lasting problems.
Extortion- the act of using force or threats to force people to harm over their money or properties, on favors. Victims are
force to give up their allowances, in exchange for the promise that they will not be beaten up.
Stalking- is a pattern or behavior that makes you feel afraid , nervous, harass or in danger. It is when someone repeatedly
contacts you , follows you, sends you things, and talks to you because the behaviors or actions how the stalker often
invade his/her privacy.
School Equipment to avoid these

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 Schools have a responsibility to prevent injuries from occurring on school property and at school sponsored
events. In addition schools can teach students the skills needed to promote safety and prevent unintentional injuries,
violence and suicide while at home, at work at play in the community and throughout their lives.
A coordinated school health program involves and is supportive of families and is determined by the local
community based on community needs, resources, standards and requirements. It is coordinated by a multidisciplinary
team and accountable to the community for program quality and effectiveness.
Ideally, coordinated school health programs should include multiple components;

 Comprehensive health education

 Physical education
 School health services (school counselling and psychological and social services)
 School nutrition services;
 Healthy and safe school environment
 School-site health promotion for staff members
 Staff development
 And family and community involvement

Unintentional Injury – injuries which are not expected; also known as accidents .
Fracture- a break or crack in a bone. An open fracture pierces the skin surface while in closed fracture the skin above is
intact.
Dislocation- a partial or complete displacement of the bones.
Sprain- an injury to the ligaments of a bone due to accidental tearing or overstretching.
Strain- an injury to the muscles which is a result of improper use of muscle.
Heat exhaustion- caused by loss of salt and water due to excessively high temperature.
Food Poisoning- caused by consuming food or drink that is contaminated with bacteria or viruses.
Heart Attack-cause by a sudden obstruction of blood supply to the part of heart muscles.
Choking- results when a foreign object blocks the throat.

Safety and Injury Prevention

 Use a reporting system to record injuries that happen at school. This information can be used to identify causes
and plan prevented strategies for the school.
 Provide appropriate adult supervision for all sport, recreation, and play activities.
 Teach children how to used playground equipment properly.
 Established safety rules and use the proper safety gear for sporting activities.
 Ensure regular equipment checks and maintenance .

Lesson 6:
How to Analyze Physiological Indicators such as Heart Rate, Rate of Perceived Exertion, and Pacing
Associated with MVPAs to Monitor and/or Adjust Participation or Effort

Heart Rate
The heart rate is an indicator of level of participation in physical activity. The intensity of activity is measured by
the percentage of the maximum heart rate (MaxHR) during exercise, which literally means the maximum number of
times the heart contracts in one minute. An easy formula to determine your maximum heart rate, based on your age, is
called the Prediction Equation:

ADJUSTED MAXHR FORMULA=220-your age

However, this is not too accurate, as the maximum heart rate actually varies for different people. The aging factor
affects this formula and maxHR decreases as one gets older. A more accurate measure of heart rate will be what is known

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as the maximal stress test ( VO2 max). This test makes use of a treadmill or exercise bike. Another accurate way to
measure the heart rate is through heart rate monitors, which use either watches or chest straps attached with devices that
measure one’s heart rate and calculates its percentage against you maxHR.
Rate of Perceived Exertion
The Rate of Perceived Exertion (RPE) can measure exercise intensity and can be combined with the Prediction
Equation.
A number is assigned to coincide with the subjective feelings of exercise exertion (from 1 to 10). Based on the
given number (RPE), there is an assigned ratio scale. The higher the number given by the exerciser, the higher the level of
exertion is. To use this text, the exerciser is asked what he or she thinks is the level of exertion of the exercise. It is
between 6 and 20. Here is the table of equivalents.

RPE Approximate level of exertion

1 10% no exertion
2 20% very very weak
3 30% very weak
4 40% weak
5 50% moderate
6 60% somewhat strong
7 70% strong
8 80% very strong
9 90% very very strong
10 100% maximal exertion

If the student gives a number of 5, for example it garners an exertion level of 5, which will mean that he or she
would more or less be at his of her 50% of his or her personal maxHR. This value can then be compared to the Prediction
Equation, which is based on the student’s age. We now have a simple way of determining the maxHR:

220-age (for example, 20 years old)= 200 (maxHR of the student)

RPE=5 (exertion=5, or approximately 50% heart rate)
Therefore, at the rate the student is exercising, the heart rate should be 100 bpm (beats per minute)

Calibration of the RPE

To calibrate this, the actual heart rate of the student must be checked ( checked pulse, count how many beats are
there in 15 seconds and multiply by 4; or just count the total number of beats in an actual minute.) Whatever the heart rate
is, that would be his or her 50% maxHR. The Prediction Equation can then be adjusted. For example, if the actual heart
rate is 110bpm, at 50% maxHR, then the actual maxHR of the person would be 220bpm. The Prediction Equation is
known to have an error between 10 to 20 beats per minute.
Zone Training
There are four heart rate zones in aerobic training. These are the moderate aerobic zone, the weight management
zone, the aerobic fitness zone and the peak aerobic performance zone.
Moderate aerobic zone uses a minimum of 50% maxHR to 59%. This is an introductory zone to start a program for
sedentary people who want to improve their fitness.
Weight management zone uses 60% to 70% maxHR . In this type of exercise level, fat is burned using moderate intensity
that can be prolonged.
Aerobic fitness zone uses 70% to 80% maxHR. This level is for active people who have already undergone physical
activity using the lower zones (under 70%) for several weeks. Cardiovascular fitness and and health will noticeably
improve under this zone.
Peak aerobic performance zone, using 80% to 90% maxHR, is only suggested for elite athletes who have already
progressed to handle this level of zone training. This zone is for athletes who are at the stage of improving their anaerobic

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threshold. Working in this zone, one can train to switch between aerobic and anaerobic energy systems by varying
intensity or pace.

Moderate to Vigorous Physical Activity (MVPA)

Using the FITT principle, a student can manipulate the intensity and time or activity in a regular PE session. The
frequency and type aspects are determined by the school and the curriculum. If there are only two PE sessions in a week,
then the student may, with initiative, engage in physical activity in other days to increase frequency.
Using the tools previously mentioned, such as the Prediction Equation, RPE, zone training the student can adjust
the level of intensity and time to meet his or her training goals. With moderate goals of fitness, one can train in the
moderate aerobic zone or the weight management zone. With vigorous goals of fitness, one can adjust to train in the
aerobic fitness zone or even to the peak aerobic performance zone.

How to Observe Safety Protocol to Avoid Dehydration,

Overexertion, Hypothermia and Hyperthermia during MVPA Participation

Introduction
Exercise and physical activity are good for the health, but anything in excess or having poor execution is bad.
Certain conditions such as dehydration, overexertion, hypothermia and hyperthermia may occur if exercise and
precautions are not in place.

Most Enhanced Learning Competencies

At the end of the lesson, you will be able to:

 analyze physiological indicators such as; heart rate, rate of perceived exertion and pacing associated with
MVPAs.
 observe personal safety protocol

Dehydration
Dehydration or loss of fluids occurs in exercise through sweat, breath and urine. Dehydration will result in the
loss of coordination and fatigue. To avoid dehydration, students must drink fluids before, during and after exercise. One to

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two cups of fluids must consumed around thirty minutes to one hour prior to exercise. Half to one cup of fluid must
consumed every ten to fifteen minutes of exercise. Three to four cups of fluid must considered after thirty minutes of
exercise, even if one is not thirsty.
Overexertion
Overexertion may come in the form of any exercise greater than the capacity of an individual to handle. If the
FITT goals are to considered, overexertion can be a factor of frequency, intensity, time and type. Training might be too
frequent.
Intensity- might be too hard
Time- might be too long
Type of exercise- might be too much
These factors all depend on the current threshold of the exerciser. As a rule, to avoid overexertion, training must
start from a low level of exertion before graduating to higher to higher levels.
Hypothermia
Training in a cold environment can lead to hypothermia, or the condition of low core body temperature. Signs and
symptoms of hypothermia are; shivering and being cold at the extremities, (blood shunted to the body core to conserve
heat). If this happen, the exerciser must move to a warm place, be warmed up quickly and if awake, be given warm fluids.
To prevent this condition, one must layer clothes and cover parts of the body with other types of clothing such as hats,
mittens, ear covers and face or nose covers.

Hyperthermia
Hyperthermia or heat illness is a product of losing too much water and heating up because of exercise. Three
conditions may occur; heat cramps, heat exhaustion and heat stroke.
Heat cramps- may attack dominant muscles such as abdominals or the calves.
Heat exhaustion- signs and symptoms, the exerciser looks pale, the skin is cool and clammy, the pulse is weak and rapid.
Heat stroke- victims may likely have dry, red, hot skin
They will have elevated core body temperature. They may not sweat because the body is conserving body fluids.
To avoid hyperthermia, drink lots of fluid and avoid overexertion. If you note somebody experiencing hyperthermia, do
the following; stop the training session, bring the exerciser to a cooler environment, active Emergency Medical Squad
(EMS), give the exerciser fluids to drink until the EMS arrives.

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