Name:_______________________________

Grade and Section:____________________ Learning Module No. 5

FIRST SEMESTER

What is this module all about?

The following topics are included in this module:
(1) Set FITT Goals Based On Training Principle

What do you need to learn?

In this module, you are expected to meet the following competencies:
(1) Sets FITT goals based on training principles to achieve and/or maintain HRF. (PEH12FH-Ii-j-7-
DepEd, MELCS).

Motivational Activity
Direction: To start this module, students are required to watch and imitate the exercise in the video through
the given link. https://www.youtube.com/watch?v=x3aogIZfVUI

Pre-Test
Directions: Read the given quotation in the picture and explain it in your own words..

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After answering the Pre-test, you are now ready to go through the module.
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Day 1:
Concept Notes:
SET FITT GOALS BASED ON TRAINING PRINCIPLE
Understanding the F.I.T.T. principle helps you create a workout plan that will be more effective
in reaching your fitness goals. 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.
Learn how the F.I.T.T. principle works.

Frequency – The first thing to set up with your workout plan is frequency (how often you will exercise).
Your frequency often depends on a variety of factors including the type of workout you're doing, how
hard you're working, your fitness level, and your exercise goals.

Intensity - Intensity has to do with how hard you work during exercise. How you can change the intensity
depends on the type of workout you're doing.

Time (Duration) - The next element of your workout plan is how long you exercise during each session.
There isn't one set rule for how long you should exercise, and it will typically depend on your fitness
level and the type of workout you're doing.

Type –The type of activity can include a variety of team sports, individual sports, recreational activities,
family activities, active hobbies, and walking or bicycling for fun and transportation. Several times every
week, do weight-bearing activities that promote muscle strength, flexibility, and bone health.

TRAINING PRINCIPLES
1. Overload Principle - It relies on the premise that in order to improve, the muscle must produce work
at a level that is higher than its regular workload.

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

3. Recovery Principle – Adaptation to physical activity occurs gradually and naturally, but time must
be allowed for the body to regenerate and build.

4. Reversibility Principle –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 levels of fitness without
maintaining exercise.

5. Specificity Principle – It states that each form of activity would produce different results. This means
that if one has specific gains in mind, one must apply plan and execute activities that would target those
goals.

6. Variation Principle – Adaptation can be maximized by varying physical activity. It may hit plateau
with a constant, unchanging routine.

7. Individualization Principle – Each individual has a certain unique set of physical characteristics.
Therefore, some training or exercise programs are tailor-made for certain individuals.

8. Maintenance Principle – Exercise must be regular to stay fit and healthy. By following all the other
principles above, taking into consideration the principles of FITT, one can maintain a healthy level of
fitness.

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 EXERCISE 5.1
Directions: Read and answer the following items.
1. Name a particular dance and explain concisely how the overload principle of training applies to it.
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2. Why do we need to set our FITT plan in doing physical activity?

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3. What are the benefits of understanding the Training Principle? Explain your answer in detail.
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Rubrics for Scoring Constructive Response

5 4 3 2 1
There is one clear, There is one clear
well-focused topic. idea, well-focused
There is one topic. There is somehow a
Main ideas are topic. Main ideas are The topic and main
Main ideas are main idea but the
clearly supported clear but not well ideas are not clear.
somewhat clear topic is not clear
with accurate supported by detailed
information. information

Day 2

Learning Activity No. 5.1

Time Started: ______________
Time Finished: _____________

Directions: Design your own one-week workout plan using the FITT principle. You may modify the type
exercise; include any recreational activities applicable in your home. Send a video compilation of your
exercise/workout as an evidence. The submission of this activity may depend on your subject teacher.

EXAMPLE:

FITT TRAINING PRINCIPLE Sample Plan

Frequency How often? 5x a week

Intensity How hard? Fairly light, Hard, Very Hard

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 Time How long? 5, 10, 15, 20 minutes

Type What type of exercise? Walking, Brisk Walking, Jogging

MY WORKOUT PLAN

Days of the Week Frequency Intensity Time Type

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

POST TEST
UNDERSTANDING
Directions: Read and answer the following questions.
1. How important is the principle of specificity in a sport?
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2. Explain how important the principle of ‘individual needs’ is when designing a personal exercise plan for
an 18-year-old and a 60-year-old.
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5 4 3 2 1
There is one clear, There is one clear
well-focused topic. idea, well-focused
There is one topic. There is somehow a
Main ideas are topic. Main ideas are The topic and main
Main ideas are main idea but the topic
clearly supported clear but not well ideas are not clear.
somewhat clear is not clear
with accurate supported by detailed
information. information

NO PART OF THIS PUBLICATION MAY BE REPRODUCED, DISTRIBUTED, OR

TRASMITTED IN ANY FORM OR BY ANY MEANS, WITHOUT THE PRIOR WRITTEN
PERMISSION OF THE AUTHOR.
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