WHAT I KNOW.

Identify what individual or dual sports was described in each

statement, choose your answer from the photo given bellow.
a. High Jump d. Discus throw
b. Lawn Tennis e. Arnis c. Shot put

1. Players need to jump as high as they can in order to win this

game.

USMKCC-COL-F-016 2
 WHAT I KNOW.
Identify what individual or dual sports was described in each
statement, choose your answer from the photo given bellow.
a. High Jump d. Discus throw
b. Lawn Tennis e. Arnis c. Shot put

2. Players throw a plate-like disc as far as they can in order

to win this game.

USMKCC-COL-F-016 3
 WHAT I KNOW.
Identify what individual or dual sports was described in each
statement, choose your answer from the photo given bellow.
a. High Jump d. Discus throw
b. Lawn Tennis e. Arnis c. Shot put

3. A racket was used by a player in hitting the ball towards

his/her opponent in a court with a measurement which is
like a basketball court.

USMKCC-COL-F-016 4
 WHAT I KNOW.
Identify what individual or dual sports was described in each
statement, choose your answer from the photo given bellow.
a. High Jump d. Discus throw
b. Lawn Tennis e. Arnis c. Shot put

4. Player’s strike with each other using a padded stick.

USMKCC-COL-F-016 5
 Objective
At the end of the lesson, students are expected to:

a. Discuss and sets FITT goals based on training principles to

achieve and/or maintain HRF.

USMKCC-COL-F-016 6
Answer the following questions by true or false. Write your
answer in a ¼ sheet of paper.

1. Badminton can help me improve my heart and lungs.

2. If I would like to improve my jumping ability in high jump, I

should be doing push up exercise.

USMKCC-COL-F-016 7
3. Playing table tennis can help me improve the shape if my abs.

4. The biceps and triceps muscles of my arms are used in playing

Lawn Tennis therefore I need to engage myself more on jogging
exercise.

5. Brisk walking is a good exercise for my heart and lungs.

USMKCC-COL-F-016 8
 UNIVERSITY OF SOUTHERN MINDANAO
KIDAPAWAN CITY CAMPUS
Sudapin, Kidapawan City

USMKCC-COL-F-016 9
 UNIVERSITY OF SOUTHERN MINDANAO
KIDAPAWAN CITY CAMPUS
Sudapin, Kidapawan City

PE

DINAWANAO, DARRYL ALLEN C.

College of Education, Arts and Sciences

USMKCC-COL-F-016 10
 What is F.I.T.T. Principle?

-FITT Principle is a course of action used in planning for an

exercise routine to achieve the specific target and fitness level.
The acronym FITT means Frequency, Intensity, Time and Type.

USMKCC-COL-F-016 11
 How to set FITT goals based on training principles to achieve and/or maintain HRF?

- Setting FITT goals is very important in making a workout plan.

Identifying your limits of what you can do per type of activity.

USMKCC-COL-F-016 12
 FREQUENCY

Frequency - This is the number of exercise sessions an individual

performs per week.

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 INTENSITY

Intensity – Exercise must be hard enough to require more

extortion than normal to produce gains in HRF. This talks about
how hard your exercises or practices for your sports.

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 TIME

Time – Exercise must be done for a significant length of time to

be effective.

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 TYPE

Type – These talks about the type of exercise you will do to help
you achieve your fitness goal.

USMKCC-COL-F-016 16
 How to set F.I.T.T. Goals?

• To make training more effective, it needs more time and

patience. It also requires proper principles of training to see
the result. There are different principles of training to be
observed to make a proper program or routine of exercise.
Here's how you can set FITT goals based on common training
principles:

USMKCC-COL-F-016 17
Overload Principle
- A basic principle that tells you that you must perform
exercise in greater than normal amounts (overload) to get
an improvement in physical fitness. In sports, aside from your
warmups before the game, try doing some calisthenics or
plyometrics.

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Principle of Progression
-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.

USMKCC-COL-F-016 19
Principle of Specificity
-This principle states that to develop a certain
characteristic of fitness, you must overload specifically for that
particular fitness component.

USMKCC-COL-F-016 20
Reversibility Principle
- All gains due to exercise will be lost if one does not
continue the activity. The body will not be able to maintain
levels of fitness without maintaining the routine.

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 Overload Principle

Principle of Individuality
-This principle explains that all people are different from one
another, and fitness programs must be designed according to
this need.

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Recovery Principle
-After doing an exercise, our body needs to rest to adjust
properly. Our body can adapt to physical activity, but time must be
allowed for the body to generate and build.

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 ACTIVITY

Direction: Arrange the jumbled letters in column B and answer

the question in column A. Choose your answer from column B.

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 Activity: MY FITTness PLAN
• Direction: Using the table below, make your own FITTness plan
for cardiovascular endurance and muscular endurance. Write
your answer on the boxes provided.

USMKCC-COL-F-016 26
USMKCC-COL-F-016 30
 Evaluation
Direction: Identified the correct answer that is being asked in the
sentence.

1. What training principle is being observed when the body becomes

stronger and functions better when demands of exercise are increased?
a. Reversibility Principle
b. Progression Principle
c. Principle of Specificity
d. Overload Principle

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 Evaluation
Direction: Identified the correct answer that is being asked in the
sentence.

2. This training principle means you must perform specific exercises or

workouts to develop and improve the fitness component.
a. Progression Principle
b. Principle of Specificity
c. Overload Principle
d. Reversibility Principle

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 Evaluation
Direction: Identified the correct answer that is being asked in the
sentence.

3. This training principle states that the overload must be applied in a

systematic and logical manner.
a. Progression Principle
b. Reversibility Principle
c. Progression Principle
d. Overload Principle

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 Evaluation
Direction: Identified the correct answer that is being asked in the
sentence.

4. This training principle tells us that any gains received through regular
physical activity will stop if no longer active in performing the fitness
program
a. Principle of Specificity
b. Progression Principle
c. Overload Principle
d. Reversibility Principle
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 ANSWERS:
• 1. Overload Principle 9. FITT principle
• 2. Principle of Specificity 10. Intensity
• 3. Progression Principle
• 4. Reversibility Principle
• 5. Recovery Principle
• 6. Frequency
• 7. Type
• 8. Time

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