Let’s Learn

This module was designed and written with you in mind. It is here to help you
master the difference between Truth and Opinion. The scope of this module permits
it to be used in many different learning situations. The language used recognizes
the diverse vocabulary level of students. The lessons are arranged to follow the
standard sequence of the course. But the order in which you read them can be
changed to correspond with the textbook you are now using.

Learning Competencies:

1. Sets Frequency Intensity Time Type (FITT) goals based on training principles
to achieve and/or maintain health-related fitness (HRF). (PEH11FH-Ii-j-7)
2. Engages in moderate to vigorous physical activities (MVPAs) for at least 60
minutes most days of the week in a variety of settings in- and out-of school
(PEH11FH-Ia-t-8)

The module is divided into two lessons, namely:

Lesson 1 – FITT Goals
Lesson 2 - Training Principles

After going through this module, you are expected to:

1. Discuss the FITT Principle Program.

2. Execute the created Simple Training Plan.
 Let’s Try

Directions: Look and find the words listed below. Encircle each word.

Let’s Recall

CROSSWORD PUZZLE
Directions: Identify what is being described.

Let’s Explore

FITT GOALS

Directions: Describe each picture. (5 points each)

Scoring Rubrics Points
The point is focused, purposeful and reflects clear insight 3
 and ideas.
Supports the main point with well-developed reasons 2
and/or example.
Total 5

Let’s Elaborate

WHAT IS FITT GOALS

FITT stands for Frequency, Intensity, Time and Type of Exercise/Activity.
Each word has its function in developing a person to have a healthy living by
continuously participating in physical activities.
 Frequency is defined as how often an individual engages in exercise.
Intensity focuses on how difficult the exercise an individual is participating in. Time
refers to the duration or how long the exercise will take each day and Type focuses
on the kind of activity or exercise an individual is engaging.

FITT CARDIOVASCU MUSCULAR MUSCULAR FLEXIBILITY

APPLICATION LAR FITNESS ENDURANCE STRENGTH

FREQUENCY 3-5 times per 2-4 times per 2-4 times a Daily
week week week

INTENSITY Train within the Low High Hold beyond

Target Heart Resistance Resistance normal muscle
Rate Zone length
(60%-80%)

TIME Minimum of 20 High number Low number Hold each

minutes of Repetitions of repetitions stretch a
minimum of 20
seconds

TYPE Aerobic activity Resistance Anaerobic Movements

keeping heart training, Yoga, Activities, that allow full
rate within the LightWeights, weight lifting, range of
THR Zone Pilates core training. motion.

Source: https://www.richlandone.org/cms/lib/SC02209149/Centricity/ Domain/2544/PE%20Boys.pdf

TRAINING PRINCIPLES
Every individual has their own personal reason why they are engaging in
different sports. It can be for health purposes, self-development, lifting personal
performance or just to enjoy life with people around them.

These are the different sports training principles which the coaches are
using to their athletes based on their preferred outcome.

OVERLOAD

Description: The exposure of tissues to greater than accustomed-to training

stress.
Concept: Challenging current fitness/performance levels induces compensatory
improvements. However, excessive overload and/or inadequate rest can result in
overtraining, injury, and performance decrements.
Example: A jogger runs faster than her normal pace with hopes of improving
endurance.
 REVERSIBILITY

Description: The observation that withdrawal of tissue loading results in loss of

beneficial fitness/performance adaptations.
Concept: The body adapts to cessation of a specific activity and inadequate
training load with atrophy and fitness/performance decrements.
Example: A body builder laments his loss of muscular gains after taking a 2-wk
vacation.

PROGRESSION

Description: The gradual and systematic increases in training stress to maintain

tissue overload and, thus, provoke continued training adaptation.
Concept: As fitness/performance improves with training, training variables (i.e.,
frequency, intensity, volume) must be increased to induce further adaptation.
Rate of progression is important; progressing too rapidly can result in injury
while progressing too slowly will delay goal attainment.
Example: A weightlifter can comfortably lift a weight that used to be a challenge,
so she must now lift heavier weights to continue gaining strength.

INDIVIDUALIZATION

Description: The modification of training to account for an athlete’s unique

capacity for and response to training.
Concept: A training program should acknowledge differences in an athlete’s
capacity for adaptation from that of their teammates, in order to ensure
adherence to training principles for that individual; this capacity is affected by
physiologic (e.g., age, current fitness, training history), psychologic (e.g., effort,
confidence), environmental (e.g., nutrition, lifestyle habits), and genetic factors.
Example: The workout program for a freshman quarterback differs necessarily
from that of a senior lineman on his football team, based on individual
differences.

PERIODIZATION
 Description: The planned systematic and structural variation of a training
program over time.
Concept: Constant cycling of training variables (activity, rest, frequency,
intensity, duration) within a training program each day, week, and month aims
to maintain optimal training stimulus, address changing goals and individual
variability, and avoid overtraining, injury, and burnout; this is often implemented
using microcycles, mesocycles, and macrocycles (training cycles within training
cycles of increasing duration) as a framework.
Example: A lacrosse team’s training program is altered across macrocycles to
keep adaptations aligned with the varying goals of the preseason, in-season, and
off-season.

Note:

● A macrocycle refers to your season as a whole

● A mesocycle refers to a particular training block within that season; e.g.

the endurance phase.

● A microcycle refers to the smallest unit within a mesocycle; usually a week

of training.

SPECIFICITY

Description: The observation that fitness/performance improves through

training movement patterns and intensities of a specific task and fitness type
(strength, power, endurance, or flexibility).
Concept: Incorporating specific tasks of a sport will induce neuromuscular and
metabolic adaptations to improve specific structure, fitness, and exercise
economy of the overloaded muscle groups. Training should be directed at
improving the fitness/performance of a sport’s distinct key components.
Example: While power athletes should train power and endurance athletes
should train endurance (e.g., swimmers should swim), team sports athletes
require training with a combination of these two types of fitness, as well as sport-
specific movements/skills

Source:https://journals.lww.com/acsm-csmr/fulltext/2019/04000/sports_training_principles.2.aspx
 Figure 2: Sample Training Activities at Western Bicutan National High School in
Health Optimizing Physical Education Class

Let’s Dig In

Directions: If you will engage in sport, what training principle will you apply
to develop your skills? Explain your answer.
Scoring Rubrics Points

Addresses the topic and 5

includes relevant ideas.

Applies higher order 5

thinking skills to
relay complex ideas
Total 10

Let’s Remember

TRAINING PLAN IN SPORTS

Training planning is a methodological, scientific procedure to help athletes
achieve high levels of training and performance. It is probably the most important
tool that a coach has during a process of conducting a well-organized training
program. A coach has a vital role in developing the skills of the athletes through a
systematic training plan. A good training plan takes a coach at least to the halfway
of the athletic goal.
Training Plan is essential in engaging in sports because it gives a picture of
the planned outcomes. It is always suggested to make an outline of a training
program to people directly engaged in different sports to maximize their available
time in augmenting their skills. So that, when the athlete is in the field, he is
already equipped with skills and strategies needed in sports.

This is a sample of the Weekly Training Program in Badminton. This training

program focused on the development of agility and racquet skills.
Source: https://www.researchgate.net/figure/Classic-badminton-group-weekly-training-program_tbl1_322299484

Let’s Apply

Directions: Follow the procedure below to accomplish this activity.

1. Make a simple Weekly Training Plan in Sport based on your chosen Training
Principle. Write your answer in the template.
2. Execute this training plan in your suggested day and time.
3. Record your performance and send it to your teacher’s email address.

TRAINING PLAN IN SPORT

Sport: _____________________
Training Principle: __________________________
Day/s: ____________________
Time: _____________________

Objectives:
A. ___________________________________________________________________
 B. ___________________________________________________________________
C. ___________________________________________________________________
D.
Training Proper:
DAYS DRILLS REPETITION REST SET

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY
 SUNDAY

Explain your personal experience after executing a self-made training plan.

__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
Scoring Rubrics Points
Organized training plan from chosen sport and training 5
principle
Personal insight after executing the self-made training plan. 5
Exercise drills meet the objectives of the training plan. 10
TOTAL 20

References

https://en.wikipedia.org/wiki/Arnis

https://en.wikipedia.org/wiki/Badminton

https://en.wikipedia.org/wiki/Basketball

https://en.wikipedia.org/wiki/Table_tennis

https://en.wikipedia.org/wiki/Volleyball

https://en.wikipedia.org/wiki/Gymnastics

https://en.wikipedia.org/wiki/Football

https://en.wikipedia.org/wiki/Boxing
https://en.wikipedia.org/wiki/Darts

https://msu.edu/~spock/history.html

https://academy.sportlyzer.com/wiki/training-planning/

https://www.trainingpeaks.com/blog/macrocycles-mesocycles-and-microcycles-understanding-the-
3-cycles-of-periodization/
https://journals.lww.com/acsm-csmr/fulltext/2019/04000/sports_training_principles.2.aspx

Development Team of the Module

Writers: ALBERT B. TALAGTAG

Editors:
Content Evaluator: DR. RENE H. HERMIDA
Language Evaluator: MARY JANE Z. BLANCO
Reviewers:

Illustrator: ALBERT B. TALAGTAG/ CAMILLE JEWEL L. GARCIA

Layout Artist: ERICSON S. CADDAUAN / MELANIE D. GATANELA
Management Team: DR. MARGARITO B. MATERUM, SDS
DR. GEORGE P. TIZON, SGOD Chief
DR. ELLERY G. QUINTIA, CID Chief
MR. SHOJI G. GERONA, EPS - MAPEH
DR DAISY L. MATAAC, EPS – LRMS/ALS
For inquiries, please write or call:

Schools Division of Taguig city and Pateros Upper Bicutan Taguig City

Telefax: 8384251

Email Address: sdo.tapat@deped.gov.ph