FITT Goals Based on

Training Principles
Learner’s Module in HOPE 11
Third Quarter - Module 2

JENNIFER C. PINLAC
Developer

Department of Education • Cordillera Administrative Region

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 Republic of the Philippines
DEPARTMENT OF EDUCATION
Cordillera Administrative Region
SCHOOLS DIVISION OF CAR
Wangal, La Trinidad, Benguet

Published by:
Learning Resource Management and Development System

COPYRIGHT NOTICE
2020

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through the Curriculum Implementation Division (CID)—Learning Resource
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 What I Need to Know

In this module, you will learn the training principles of exercises and
understanding the different principles of training can help you maintain your fitness
level.
Instructions are given in each activity. You need to follow the directions and
protocols carefully to avoid injuries. Also, if you have not been active and have a
medical condition such as heart disease or asthma, better consult your doctor on the
type of physical activity or exercises that suits you.
Also remember that in answering all the activities in the module, kindly use a
separate sheet of paper. DO NOT ANSWER directly using this module.
At the end of the module, you are tasks to perform activity that will enhance
your cardiorespiratory endurance, muscular strength, and flexibility.

Learning Objectives:
• Identify the types of training principles and barriers to physical activities.
• Perform a simple exercise program using FITT.
• Create a one-week exercise activity following the training principles.
• Realize the importance of setting fitness goals that are specific, achievable
and realistic.

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 What I Know

Pre-assessment: Multiple Choice: Write the letter of the correct answer on a separate
sheet.
1. A principle that shows varying training program and training places can avoid
boredom.
A. Specificity C. Reversibility
B. Overload D. Variation

2. The fastest and hardest your heart can beat when doing an activity.
A. Resting pulse rate C. Maximum heart rate
B. Target heart rate D. pulse

3. It is always the first activity being done before an exercise.

A. Warm down C. Warm up
B. Cool down D. Dynamic

4. Fitness can be improved by increasing the number of training time.

A. Frequency C. Time
B. Intensity D. Type

5. A planned activity describing a range of physical exercises and the amount of

time each exercise should be performed.
A. Physical Fitness C. Exercise Program
B. Reaction Plan D. Training

6. A principle of training that can be achieved by the acronym FITT.

A. Specificity C. Reversibility
B. Overload D. Variation

7. A training principle focusing on specific muscle groups to improve fitness

A. Specificity C. Overload
B. Progression D. Reversibility

8. A principle that says when you stop having your training then the improvements
you have made will be reversed.
A. Progression C. Overload
B. Reversibility D. Variation

9. Which of the following does not belong to the group?

A. Warm up C. Cool Down
B. Work out D. Vigorous Exercise

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10. Which should be done in a logical order?
A. Warm up, Work Out, Cool down
B. Warm down, Work Out, Cool down
C. Stretching, Warm Up, Work Out
D. Cool Down, Warm up and Work out

Activity 2: True or False. Write TRUE if the statement is correct and FALSE if it is
incorrect and change the underline word/phrase to make it correct.

____________ 1. Principles of overload can be achieved by the acronym FITT

(Frequency, Intensity, Time and Type)
____________ 2. Principle of recovery explains that there is a need for the bones to
recover from a day’s training.
____________ 3. Dynamic exercises are more appropriate in cool down.

____________ 4. Principles of variation explains different types of activities can avoid

boredom.
____________ 5. Training a specific muscle groups can improve the weak part of the
body.

What’s In

You have understood that physical activity is a tool in managing stress.

Engaging yourself in different physical activity will help you maintain your fitness level.
It is evident that engaging in regular physical activity or exercising for an hour increase
and maintain bone density and reduce the risk for many health issues. Thus, we need
to start an exercise routine and plan on how to do it.
For you to maintain your fitness level, you need to engage yourself in a
moderate to vigorous exercises that will enhance the different health related fitness
components such as cardiorespiratory endurance, muscular strength, and flexibility.
There is an advantage if we develop and improves ourselves through the different
fitness components and that is to enjoy a happy and healthy lifestyle. To achieve a
healthy lifestyle, you need to understand what are the barriers that prevent you to in
participating in a physical activity and the need to identify what you want to accomplish
and how are you going to do it.

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 What’s New

Activity 1: Arrange the Words: Rearrange the scrambled letters to identify what is
being asked.

1. A training principle that can lessen boredom by introducing

variability of activities. (VTIONARIA)
2. A training principle that can be achieved when a load of
activities is increased gradually. (GREPROSSION)
3. A training principle that can be achieved when you train a
specific muscle group to improved. (ECISPFICITY)
4. A training principle that can be achieved by frequency,
intensity, time and type of activity. (ERLOVOAD)
5. Number of times the heart beats per minute (ULPSE) (ARTE)

What is it

Barriers to Physical Activity

Here are some common barriers that prevent an individual to participate in
physical activity and possible ways to overcome such barriers.

1. Lack of Time
a. Monitor your daily activities and identify available 30 minutes time slots that
you could use for physical activity.
b. Add physical activity to your daily routing. For example, walk or ride a bike,
take the stairs, exercise while you watch TV, during phone calls try to stand,
stretch or even walk around if possible and even play with your family
members at home.
c. Do the activities like walking, jogging or stair climbing based on the available
time. (10 minutes to 20 minutes)

2. Lack of Motivation
a. Plan ahead and make physical activity a regular part of your daily or weekly
schedule and write it on your calendar.
b. Invite a friend thru online like messenger or even join an exercise class.
c. Convince yourself that if you give a chance, physical activity will increase
your energy level and will improve your health status.

3. Lack of Skill
a. Select activities that don’t require new skills, such as walking, climbing
stairs, jogging, etc.
b. Take a class to develop skills.

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 4. High Cost and Lack of Facilities
a. Select activities that require minimal facilities or equipment. (like jogging,
aerobics exercises, jumping rope, jogging)
b. Identify available resources in your barangay like park and recreation area.

5. Fear of Injury
a. Learn how to do a warm up and cool down activities to prevent injury.
b. Learn to exercise appropriately considering your age, fitness level and Skill
level and health status.

In order for you to know how to do a planned an exercise, you must learn the
principles of Training. But before you start your exercise program, you must do the
following:
S – Specific Write down what you want to achieve
M – Measurable Write the number of days, times and other measurable
factors like number of repetitions
A – Achievable Write a realistic goal
R- Relevant Write goals that are important to you
T- Trackable Record your progress to assess what you have achieved.

Principles of Fitness Training- To get the most out of your training, you must
follow some basic simple training principles which are overload, specificity,
reversibility, variation, and recovery.

1. Principle of Overload – to improve fitness, there is a need to put muscles with

a greater weight than normal. Overloading can be achieved by the acronym
FITT
a. Frequency – increasing the number of times you train per week. Example:
Jog at the oval for three times per week.
b. Intensity – increasing the difficulty of an exercise. Example: Instead of lifting
4 3 pounds of dumbbells is to lift 4 pounds of dumbbells. Or instead of having
a 60% effort of your exercise, you can increase it to 80%.
c. Time – increasing the length or duration of an activity. Example: having 40
minutes of Zumba exercises instead of 30 minutes.
d. Type – Increase the difficulty of the activities you are doing. Example: From
walking activity to easy jogging or running.

2. Principle of Specificity – training a specific muscle groups to improve fitness

or focusing on improving weak points. Example: if you want to develop your
cardiovascular endurance, you can have activities that focus on cardiovascular
like jogging, running, etc.

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 3. Principle of Reversibility- it is basically the principle that when you stop
having your training then the improvements you have made will be reversed or
lose it.

4. Principle of Variation – Varying training places and variation of training

program to maintains interest and will less boredom.

5. Principle of Recovery – The need of the muscles of the body to recover from
a fitness program. Example: working out six days a week will help decrease the
risk of injury.

In addition, you should always take into consideration the principles of warm up
and cool down

Warm Up - The first part of every activities should be the warmup. It should
move from slow to fast; general to specific; or from active to dynamic. It consists of
light physical activity for about 5 to 10 minutes exercises.

Cool Down – The cool down is as important as the warmup. It can be a slow
walk or doing light stretching exercises and re-hydrate always. Cool down helps the
body get rid of waste products in the muscles and gradually reduces heart rate and
blood pressure gradually.

According to Hoeger (2013), Flexibility exercises is done by doing gradual

stretching activities from upper to lower extremities. Static stretching and dynamic
stretching are different ways to stretch muscles.

a. Static stretching is more appropriate in cool down as they help the muscle
to relax, re-establish their normal range of movement

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 b. Dynamic stretching are exercises that prepare the muscles for active
contraction. However, they do not cause long term improvement in flexibility
because of the short-term stretching time.

As part also of designing your own exercise program, you need to know how to
get your resting heart rate and compute your maximum heart rate and target heart. It
is a guide if you are exercising at the proper exercise intensity.

Example: If you think your heart rate is too low, then pick up the pace and if you
are worried that you are pushing yourself too hard and makes your heart rate too high
then stop the activity.

Resting heart rate should be taken in the morning by putting your middle and
index finger on your wrist or your carotid artery in your neck. Once you feel your pulse,
count the number of beats in 10 seconds. After 10 seconds, multiply the results or the
number by 6.

Example: You count 15 beats in 10 seconds = 15 beats x 6 =90 beats per minute

Getting pulse rate at the wrist Getting pulse rate at the carotid artery

Maximum heart rate (Hrmax) is the fastest and hardest your heart can beat
when doing an activity. It is computed by subtracting your age to 220.
Target Heart Rate (THR) is the desired range of heart rate reached during
aerobic exercises which enables one’s heart and lungs to receive the most benefit

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from a workout. Your THR is meant to be your goal when exercising in order to ensure
that you are working out correctly and not overdoing it.
a. For moderate physical activity it can be calculated as a range of 40-55%
intensity
b. Vigorous physical activity can be calculated as a range of 60-80% highest
rate.

A) How to compute your own maximum heart rate (Hrmax) and target heart rate
(THR) for Moderate Activity (40-55% intensity)

STEP 1: Deduct your age to 220 to get your maximum heart rate (Hrmax).
Example: 220- 17 (age) = 203

STEP 2: Compute for the lowest target heart rate by multiplying the result of
your maximum heart rate to 40 percent.
Example: 203 x .40 = 81.2 beats per minute

STEP 3: Compute also your highest target heart rate by multiplying your
maximum heart rate to 55 percent.
Example: 203 x .55 = 111.65 beats per minute

In this particular example, the target heart rate of 17 years old person at a
moderate physical activity should range from 81.2 beats per minute (bpm) to 111.65
beats per minute while exercising. Meaning, if your exercise heart rate is BELOW the
target heart rate, you need to increase your pace or effort lightly to achieve proper
intensity and appropriate way of exercising while if your exercise heart rate is ABOVE
the target heart rate, then you need to decrease your pace or effort slightly.

B). How to compute your own maximum heart rate (Hrmax) and target heart
rate (THR) for Vigorous Activity (60-80% intensity)
STEP 1: Deduct your age to 220 to get your maximum heart rate (Hrmax).
Example: 220- 17 (age) = 203

STEP 2: Compute for the lowest target heart rate by multiplying the result of
your maximum heart rate to 40 percent.
Example: 203 x .60 = 121.80 beats per minute

STEP 3: Compute also your highest target heart rate by multiplying your
maximum heart rate to 55 percent.
Example: 203 x .80 = 162.40 beats per minute

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 What’s More

Activity 1. My Target Heart Rate. Compute your own maximal heart rate using
moderate physical activity (40-55% intensity) and Vigorous physical
activity (60-80% intensity).

Moderate Physical Activity (40-55%)

Step 1: Maximum heart rate (MHR) (220 - ____(Age) = _____________)
Step 2: Lowest Target Heart Rate (MHR x .40 = _____________)
Step 3: Highest Target Heart Rate (MHR x .55 = _____________)

THR at Moderate activity is _________________________beat per minutes

Vigorous Physical Activity (60-80%)

Step 1: Maximum heart rate (MHR) (220 - ____(Age) = _____________)
Step 2: Lowest Target Heart Rate (MHR x .40 = _____________)
Step 3: Highest Target Heart Rate (MHR x .55 = _____________)

THR at Vigorous activity is _________________________beat per minutes

What I Have Learned

Fill in the Blank: Write a word or phrase that will describe the ideas/concepts you
have successfully learned from the lesson.

To be able to engage in a moderate and vigorous physical activity, there is a

need for a person to know his/her ____________ heart rate. THR is the desired range
of heart rate reached during ___________ which enables one’s heart and lungs to
receive the most benefit from an exercise or work out. In a planned exercised you
must indicate a specific goal, _____________, achievable, relevant and
____________ progress. Also, you must consider the different principles of fitness
training such as principle of overload, _______________, ,_______________, ,
_______________, , _______________.

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 What I Can Do

Activity 1: My Starting Point.

Instructions:
1. Do the following illustrated exercises following the FITT Principles.
2. Do a warm up activity before doing the circuit
3. Get pulse rate after the activity
4. Do a cool down activity
5. Drink water and even eat banana

✓ My Goal: To improve my muscular strength and endurance

✓ Specific Exercises: Push up, sit up, planking, Burpess, etc.
✓ Time of the Day: _______ morning or __________ in the afternoon
✓ Plan to Do: (put a check mark) ___Moderate Activity or ____ Vigorous Activity
✓ Pulse rate after a Moderate activity: Day 1___________ Day 2___________

Overload Moderate activity Vigorous Activity

Principle
F- Frequency 2 times a week 3 times a week

I - Intensity 15 repetition of each exercises 20 repetition of each exercises

and have 2 to 3 sets. In and have 3 to 4 sets. In
between sets is 2 minutes rest between sets is 2 minutes rest

T - Time 30 to 45 minutes including 40- one hour including warm

warm up, and cool down up, and cool down

T - Type Circuit activity of push up, sit up, burpees, planking, jumping
jack, high knee

A. Warm up Activities: Do the following exercise and count one to ten (1-10)
before going to the next figure.

Figure 1 Figure 2 Figure 3

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 Figure 4 Figure 5 Figure 6

Figure 7 Figure 8 Figure 9

Figure 10 Figure 11

B. Circuit Training Do 15 repetition of each exercises and have 2 to 3 sets. In

between sets is 2 minutes rest)

1 1

2 2

1. Push up for Boys 1. Push up for Girls

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 3

2. High Knee (20 counts) 3. Burpees (20 counts)

4. Jumping Jack (30 counts) 5. Sit ups (30 counts) 6. Squat (20 counts)

Reflection:
1. Does the exercise make you feel better? Why?
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________

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Activity 1: My Weekly Activities. Using the table, indicate your plan and specific tasks you will be doing in a week. Do not forget to
indicate your pulse rate after doing the activity and reflect whether you are doing the right thing, is it moderate or vigorous activity.
Monday Duration of Exercises/Training HRF Components Pulse Rate Reflection
Exercise being enhanced After (Moderate or Vigorous)
Warm up 5 minutes Dynamic stretching and jog in place
Type of Activity/ Exercise 20 minutes Zumba dance or Aerobics Exercises
Cool down 5 minutes Static Stretching
Tuesday
Warm up 7 minutes Dynamic stretching, Jumping jack
Type of Activity/ Exercise
Cool down 7 minutes Static Stretching and 10 push up
Wednesday
Warm up
Type of Activity/ Exercise
Cool down
Thursday
Warm up
Type of Activity/ Exercise
Cool down
Friday
Warm up
Type of Activity/ Exercise
Cool down
Saturday
Warm up
Type of Activity/ Exercise
Cool down

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Post Assessment:

I. Multiple Choice: Write the letter of the correct answer on a separate sheet of
paper.

1. Fitness can be improved by increasing the number of training time.

A. Frequency C. Time
B. Intensity D. Type

2. A principle that says when you stop having your training then the improvements
you have made will be reversed.
A. Progression C. Overload
B. Reversibility D. Variation

3. Which of the following does not belong to the group?

A. Warm up C. Cool Down
B. Work out D. Vigorous Exercise

4. Which should be done in a logical order?

A. Warm up, Work Out, Cool down
B. Warm down, Work Out, Cool down
C. Stretching, Warm Up, Work Out
D. Cool Down, Warm up and Work out

5. A planned activity describing a range of physical exercises and the amount of

time each exercise should be performed.
A. Physical Fitness C. Exercise Program
B. Reaction Plan D. Training

6. A principle of training that can be achieved by the acronym FITT.

A. Specificity C. Reversibility
B. Overload D. Variation

7. A principle that shows varying training program and training places can avoid
boredom.
A. Specificity C. Reversibility
B. Overload D. Variation

8. It is always the first activity being done before an exercise.

A. Warm down C. Warm up
B. Cool down D. Dynamic

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9. A training principle focusing on specific muscle groups to improve fitness
A. Specificity C. Overload
B. Progression D. Reversibility

10. The fastest and hardest your heart can beat when doing an activity.
A. Resting pulse rate C. Maximum heart rate
B. Target heart rate D. pulse

Activity 2: True or False. Write TRUE if the statement is correct and FALSE if it is
incorrect and change the underline word/phrase to make it correct.

____________ 1. Dynamic exercises are more appropriate in cool down.

____________ 2. Principles of variation explains different types of activities can avoid

boredom.
____________ 3. Principle of recovery explains that there is a need for the bones to
recover from a day’s training.
____________ 4. Training a specific muscle groups can improve the weak part of the
body.
____________ 5. Principles of overload can be achieved by the acronym FITT
(Frequency, Intensity, Time and Type)

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 17
Pre-assessment True or Fales
1. D 1. True
2. C 2. False, muscles
3. C 3. False , static
4. A 4. True
5. C 5. True
6. B
7. A
8. B
9. D
10. A
What’s New
1. VARIATION
2. PROGRESSION
3. SPECIFICITY
4. OVERLOAD
5. PULSE RATE
What’s More Answer may vary since it would depend on the age of the learners
What I Have Learned
To be able to engage in a moderate and vigorous physical activity, there is a need for a person to
know his/her Target heart rate. THR is the desired range of heart rate reached during exercise/physical
activity which enables one’s heart and lungs to receive the most benefit from an exercise or work out. In a
planned exercised you must indicate a specific goal, measurable, achievable, relevant and trackable
progress. Also, you must consider the different principles of fitness training such as principle of overload,
specificity, Reversibility, Variation and recovery
Post-assessment
1. A 9.- 11. 3, 1, 2
2. B 12-15 1, 3. 4, 2
3. D
4. A
5. C
6. B
7. D
8. C
9. A
10. C
Activityn 2
1. False, static
2. True
3. False, muscles
4. True
5. True
ANSWER KEY
 REFERENCES

Center for Disease Control and Prevention.

https://www.cdc.gov/physicalactivity/basics/adding-pa/barriers.html. CDC.gov
(www.cdc.gov)(https://www.cdc.gov/index.htm)

Hoeger, W. W.K. (2013). Life Time Physical Fitness and Wellness. 12 th edition.

Walden, Walden. 2020. Principles of Training. https://www.teachpe.com/training-

fitness/principles-of-training. Accessed on June 21, 2020.

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