Physical Education

and Health 4
Quarter 4

Department of Education Republic of the Philippines

Title: RECREATIONAL ACTIVITIES
Lessons Learning Competencies
Sets FITT goals based on training principles to
achieve and/or maintain HRF.(PEH12FH-lli-j-7)
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.
(PEH12FH-la-t-8)
Analyzes physiological indicators such as heart rate,
rate of perceived exertion and pacing associated with
MVPAs to monitor and/or adjust participation or effort
(PEH12FH-lk-t-9)
Observes Personal safety protocol to avoid dehydration,
overexertion and hyperthermia during MVPA
participation (PE12FH-lk-t-10)
Demonstrates proper etiquette and safety in the use
of facilities and equipment (PEH12FH-la-t-12)
Participates in an organized event that addresses
health/fitness issues and concerns (PEH11FH-lk-o-13)
Organizes fitness event for a target health issue or
concern (PEH11FH-lo-t-17
Total hours: 10
 What I Know

PRETEST

Test I. Multiple Choice. Direction: Choose the letter of the correct answer. Write
your answer on a separate sheet of paper.
1. One way to measure an individual’s cardiovascular fitness is to measure the:
a. Good eating habits c. Resting Heart Rate
b. Energy enthusiasm d. Aerobic exercise
2. Exercise that requires the use of oxygen to produce energy.
a. Anaerobic c. Camping
b. Yoga d. Aerobic
3. In addition to nutrition, _______is an important means of maintaining your
health.
a. Aerobic exercise c. Exercise
b. Anaerobic d. Mountain climbing
4. Exercise that does not require the use of oxygen to metabolize energy
a. Anaerobic c. Aerobic
b. Aerobic exercise d. Jumping
5. Regular exercise will enable you to perform daily tasks with an increased
amount of:
a. Good eating habits c. Aerobic exercise
b. Resting heart rate d. Energy and enthusiasm
6. How many minutes must the target heart rate be maintained in order for
aerobic exercise to be beneficial?
a. Twelve c. Twenty
b. Fifteen d. Ten
7. Amount of time needed to perform an exercise.
a. Strength c. Intensity
b. Duration d. Frequency
8. Which of the following exercises should be included during warm-up and cool
down times?
a. Cardiovascular fitness c. Walking and stretching
b. Circulatory and muscular d. Jumping
9. The ability of the cardiovascular and respiratory systems to efficiently transfer
oxygen and nutrients to skeletal muscles is known as:
a. Adenosine triphosphate c. Circulatory, respiratory, muscular
b. Energy and enthusiasm d. Cardiovascular fitness
10. Your body composition can be changed by altering two factors,
a. Energy and enthusiasm c. Lean, fat
b. Diet and exercise d. Adenosine triphosphate

1
 Lesson
Getting Fit: A Lifestyle Choice
1
WHAT I NEED TO KNOW

At the end of the lesson students will be able to:

1. Describe lifelong benefits of exercise;
2. Distinguish type of exercises in improving fitness;
3. Demonstrate aerobic and anaerobic exercise;
4. Categorize aerobic and anaerobic exercise.

WHAT I KNOW?

Activity 1. Pre-Assessment
True/False. Direction: Choose the letter of the correct answer. Write your answer
on a separate sheet of paper.

1. The ability of the cardiovascular and respiratory systems to efficiently transfer oxygen
and nutrients to skeletal muscles is as strength.
a. True b. False
2. A product of anaerobic exercise is called lactic acid.
a. True b. False
3. Exercise that does not require the use of oxygen to metabolize energy is aerobic
exercise.
a. True b. False
4. Level of effort needed to perform an exercise is called intensity.
a. True b. False
5. The basis for physical fitness is strength.
a. True b. False

WHAT’S NEW?
Activity 1: Name in Motion
The student will practice writing letters or words using his/her body in a creative way.

2
 WHAT IS IT?

Health, vitality and long life are desirable goals for everyone. Being fit has many
advantages from helping individual to control weight to giving a better night’s sleep. There is
impressive evidence that people who exercise frequently, and in the correct way are less
prone to heart attacks, strokes and other life-threatening conditions, and live longer than
people whose existence is sedentary. You need to exercise regularly all your life and should
exercise more, not less as you get older.
The type of exercise that is most effective in improving fitness is aerobic exercise. The
word aerobic means “with oxygen” and all aerobic exercise uses oxygen. Aerobic exercise
usually involves vigorous exercise sustained over a period of several minutes and its effect is
to increase the efficiency of the lungs, heart, and blood circulation. Examples include
swimming laps, running, or cycling. Involve quick bursts of energy and are performed at
maximum effort for a short time. Examples include jumping, sprinting, or heavy weight lifting.

WHAT’S MORE?

Activity 2. Alphabet Workouts

Spell out your FULL NAME and COMPLETE the activity listed for each letter. For a
greater challenge include your MIDDLE NAME and DO each one TWICE.

A 30 Stationary jog K 30 Front kicks U 30 Stationary jog

B 30 Front kicks L 15 Stationary sprinting V 30 Front kicks
C 30 Jumping jack M 10 Push-ups W 30 Jumping jack
D 20 Mountain Climbing N 20 Mountain Climbing X 20 Mountain Climbing
E 15 Squat jumps O 30 Stationary jog Y 15 Squat jumps
F 30 Front kicks P 15 Lunge jumps Z 10 Push-ups
G 15 Lunge jumps Q 15 Lunge jumps
H 30 Stationary jog R 30 Stationary jog
I 15 Box jumps S 15 Box jumps
J 15 Stationary sprinting T 15 Stationary sprinting
Source: Adapted http://www.pecentral.org/ retrieved June 2, 2020.

Rubric for Individual Fitness Exercise

Criteria Rating
5 4 3 2 1
Execution Showed Executed the Executed the Executed Executed the
excellent routine almost routine with the routine routine
performance accordingly average with little incorrectly
but some accuracy accuracy
errors were
evident
Mastery Showed very Almost Showed Showed little Performed
high level of showed average mastery of poorly the
mastery of mastery of the mastery of the routine routine
the routine routine but the routine
some errors
were evident
Choreography The routine The routine The routine The routine Failed to
was very was almost was little was poorly show the
impressive impressive impressive impressive choreography

3
 WHAT I HAVE LEARNED?

Activity 3. YOU’VE GOT MAIL

The student will categorize the exercise whether it is aerobic or anaerobic.
No. Exercises Category
1. Jump Rope
2. Running/ jogging
3. Brisk walking
4. Swimming
5. Kickboxing
6. Zumba
7. Cycling/biking
8. Sprints
9. Heavy cleaning around the house
10. Gardening
11. Weightlifting
12. Isometrics
13. Plyometric
14. Interval training
15. Dancing
16. Push-ups
17. Bowling
18. Mountain climbing
19. Sit-ups
20. Treadmill

WHAT I CAN DO?

Activity 4. FIELD-DAY MINUTE

The student will create an exercise routine for 20 minutes. The exercise design is a
combination of aerobic and anaerobic exercises. Warm-up, stretching and cool down must be
incorporated in the exercise.
Rubric for Individual Performance
Criteria Rating
5 4 3 2 1
Execution Showed Executed the Executed the Executed the Executed the
excellent routine almost routine with routine with routine
performance accordingly but average little accuracy incorrectly
some errors accuracy
were evident
Mastery Showed very Almost showed Showed Showed little Performed
high level of mastery of the average mastery of poorly the
mastery of the routine but mastery of the the routine routine
routine some errors routine
were evident
Choreography The routine The routine was The routine The was Failed to show
was very almost was little poorly the
impressive impressive impressive impressive choreography
4
 Lesson
F.I.T.T. PRINCIPLES: Optimizing
Your Best
2
WHAT I NEED TO KNOW

At the end of the lesson students will be able to:

1. Define FITT Principles in exercise workout;
2. Recognize the importance of the principle;
3. Create a workout routine using FITT principles;
4. Categorize exercises for cardiovascular and strength training.

WHAT I KNOW?

Activity 1. Pre-Assessment
The following questions will help the student to analyze which type of exercises. Choose
the letter of the correct answer. Write your answer on a separate sheet of paper.
1. In the F.I.T.T principle, the F stands for what?
a. Frequency b. Form c. Isometric d. Flexibility
2. In the F.I.T.T principle, the I stands for what?
a. Individual b. Intensity c. Isometric d. Instrument
3. In the F.I.T.T principle, the T’s stand for what?
a. Time & Temperature c. Type &Temperature
b. Time & Type d. Type & Tenseness
4. The kind of exercise that you do in order to achieve the results you want
a. Frequency b. Intensity c. Time d. Type
5. Gradually increasing resistance, increasing repetitions, increasing sets and intensity:
a. Progression b. Overload c. Specificity d. Training
6. A muscle forced to operate beyond its customary intensity by increasing the load
a. Frequency b. Specificity c. Progression d. Overload
7. Exercising a particular muscle for a certain task
a. Training b. Overload c. Specificity d. Progression
8. In order to experience progression, you must gradually add intensity to _____ the body
a. Fatigue b. Relax c. Exhaust d. Overlaod
9. Sports training should be adjusted according to each athlete’s characteristics and
needs, such as age, gender, rate of progress, and previous experience.
a. Reversibility b. Individualization c. Recovery d. Overload
10. This principle dictates that athletes need adequate time to recuperate from training and
competition.
a. Balance b. Recovery c. FITT Principle d. Specificity
5
 WHAT’S NEW

Activity 1: Selfie Mode

The student will take photos of the following exercises given.
1. Selfie in knee high position 6. Selfie in jumping jack
2. Selfie in lunges position 7. Selfie in bicep curl
3. Selfie in push-up position 8. Selfie in squat position
4. Selfie in curl-up position 9. Selfie in plunk position
5. Selfie in running position 10. Selfie in mountain climbing

WHAT IS IT?

The FITT Principle is a great way of monitoring your exercise program. He acronym
FITT outlies the key components of an effective exercise program, and the initials F.I.T.T,
stand for:
F - Frequency which refers to how often you exercise per week.
I - Intensity which refers to how hard you exercise from moderate
to high.
T - Time which refers to how long you exercise for anywhere from
15 to 40 minutes.
T - Type which refers to the kind of exercise you undertake.

The Components

Frequency- is a key component of the FITT principle. Remember that it is important to know
why you are exercising and what you wish to achieve before rushing into any exercise
program. Adjust the number of times you exercise per week to reflect your current fitness
level, the time you realistically have available, you other commitments like family and work,
and the goals you have to set for yourself.

Intensity- This is an extremely important aspect of the FITT Principle and probably the
hardest factor to monitor. The best way to gauge the intensity of your exercise is to monitor
your heart rate. Simply count your heart rate over a 15 second period and then multiply by 4.
This will give you your exercise heart rate in beats per minute.

Time- The time you spend exercising is also an important part of the FITT Principle.
The time dedicated to exercise usually depends on the type of exercise undertaken.
For example, it is recommended that to improve cardiovascular fitness you will need
at least 20 to 30 minutes of non-stop exercise. For weight loss at least 40 minutes of moderate
weight-bearing exercise is required. However, when talking about the time required for
muscular strength improvements, time is often measured as several “set’ and ‘reps”. A typical
recommendation would be 3 sets of 8 repetitions.

Type- like time, the type of exercise you choose will have a big effect on the results
you achieve. That is why it is important to know what you want to gain from your efforts. For
example, if you are looking to improve your cardiovascular fitness, then exercises like walking,
jogging, swimming, bike riding, stair climbing, aerobics and rowing are very effective.

6
For weight loss, any exercise using a majority of your large muscle groups will be effective.
To improve muscular strength, the best exercises, including the use of free weights, machine
weights and body weight exercises like push-ups, chin-ups and dip.

WHAT’S MORE?

Activity 2. Kettlebell Arm Swing

Fill a large, dry pail with other

household items to give it a little weight.
Then, holding it with both hands, swing it Pictures
upward in front of you, making sure to
engage your hips, glutes, thighs, and arms.

Rubric for Individual Fitness Exercise

Criteria Rating
5 4 3 2 1
Execution Showed Executed Executed Executed Executed the
excellent the routine the routine the routine routine
performance almost with with little incorrectly
accordingly average accuracy
but some accuracy
errors were
evident
Mastery Showed Almost Showed Showed Performed
very high showed average little poorly the
level of mastery of mastery of mastery of routine
mastery of the routine the routine the routine
the routine but some
errors were
evident
Choreography The routine The routine The routine The Failed to
was very was almost was little routine show the
impressive impressive impressive was poorly choreography
impressive

7
 WHAT I HAVE LEARNED?

Activity 3. YOU’VE GOT MAIL

Choose at least three (3) of your favorite exercise/s to perform using the FITT principle. Check
the appropriate mode of your exercise in each column.

Activity F I T T
___ 1 day/week ___ Brisk ___ 10 min
___3days/week ___ Moderate ___ 15 min Cardio
___ 5 days/week ___ Vigorous ___ 20 min
___ 30 min
___ 1 day/week ___ Brisk ___ 10 min
___ 3 days/week ___ Moderate ___ 15 min Cardio
___ 5 days/week ___ Vigorous ___ 20 min
___ 30 min
___ 1 day/week ___ Brisk ___ 10 min
___ 3 days/week ___ Moderate ___ 15 min Cardio
___ 5 days/week ___ Vigorous ___ 20 min
___ 30 min

WHAT I CAN DO?

Activity 4. FIELD-DAY MINUTE

The student will create an exercise routine for 30 minutes using the FITT Principle. The
exercise is based on your chosen favorite exercises that you have listed in activity 3. Warm-
up, stretching and cool down will be incorporated in the exercise.

Rubric for Individual Fitness Exercise

Criteria Rating
5 4 3 2 1
Execution Showed Executed the Executed the Executed Executed the
excellent routine almost routine with the routine routine
performance accordingly average with little incorrectly
but some accuracy accuracy
errors were
evident
Mastery Showed very Almost Showed Showed little Performed
high level of showed average mastery of poorly the
mastery of mastery of the mastery of the routine routine
the routine routine but the routine
some errors
were evident
Choreography The routine The routine The routine The routine Failed to
was very was almost was little was poorly show the
impressive impressive impressive impressive choreography

8
 Lesson
Customizing Your Training
3
WHAT I NEED TO KNOW

At the end of the lesson students will be able to:

1. Identify the importance of training heart rate in improving fitness;
2. Classify the intensity levels of exercise;
3. Apply Karvonen’s formula in determining the fitness level;
4. Solve individual fitness level

WHAT I KNOW?

Activity 1. Pre-Assessment
The following questions will help the student to analyze which type of exercises. Choose
the letter of the correct answer. Write your answer on a separate sheet of paper.
1. What is a resting heart rate?
a. When your heart takes a break from working
b. When your heart rate is 175
c. When your heart is at its lowest beats per minute (bpm)
d. 220 minus your age

2. How do you get into your target heart rate zone?

a. 5 minutes of jogging slowly around the basketball court
b. 20-30 minutes of being physically active without much rest
c. Taking a 20minute nap after a long workout
d. Walking a mile with your parents or friends.

3. During our exercise circuit, what component of fitness did we improve the most?
a. Cardiovascular endurance
b. Body composition
c. Muscular strength
d. Flexibility

4. If I drove in a car for 5 hours to see my family, what zone would my heart rate be in?
a. Resting
b. Target
c. Maximum
d. None of the above

9
 5. Your Target Heart Rate zone is
a. Working out as hard as you can for five minutes
b. Much like a school zone when driving your car
c. Has minimum number and a maximum number to help you identify if your heart
rate is in a safe zone
d. Should never be used when exercising
6. In terms of duration, Heart rate is typically measured for how long?
a. 1 minute
b. 30 seconds
c. 10 seconds
d. 15 seconds

7. Maximum heart rate is typically calculated by

a. 200 minus your age
b. 220 minus your age
c. 60 plus your age
d. 320 minus your age

8. The lower your resting heart rate the fitter you are
a. True
b. False

9. The resting heart of an average healthy person is typically?

a. 50 bpm
b. 100 bpm
c. 80 bpm
d. 120 bpm

10. Describe what is meant by a training zone?

a. A zone which defines upper and lower limits of training intensities depending on
what you aiming to achieving through training.
b. An area to work in whilst training
c. A zone which dictates how long we should train in each intensity
d. All of the Above

WHAT’S NEW?

Activity 1: Deep Clean

The student will do a household tasks that will increase their heartbeat the same as common
exercise workouts.

10
 WHAT IS IT?

According to Douglas (2018), Heart rate training entails keeping your heart rate the number
of times your heart beats in a minute within a set range during workout. The range is expressed
as a percentage of your maximum heart rate, which is the greatest number of times your heart
can beat in a minute. For example, a 30-minute elliptical workout, you might aim to keep your
heart rate between 70 and 80 percent of your maximum heart rate.
Heart rate training reflects the fact that the harder you run, cycle or do other forms of exercise,
the higher your heart rate is. The ideal heart rate range depends on the cardiovascular goals
of a workout.

Steps that will help you calculate your ideal heart rate training zone:
1. Take your pulse before you get up of bed in the morning in 30 seconds for three
(3) successive mornings to get the average of your resting pulse rate.
2. Determine your training heart rate zone using this simple Karvonen Formula.

THR = RHR + PTI (%) (220-PA-RHR)

WHERE:

RHR - Resting Pulse Rate

PTI - Percentage Training Intensity
 60%-70% - Low Intensity Level
 70%-80% - Middle Intensity Level
 80%-90% - High Intensity Level
220 - Maximum Heart Rate (constant)
PA - Present Age

Example:

Given:
Present age = 45
RHR = 70

Solve the THR of Carlo in Low Intensity level.

Solution:
(a) THR = RHR + % (220-PA-RHR)
= 70 + 60% (220-45-70)
= 70 + .6 (105)
= 70 + 63
= 133 beats per minute

(b) THR = RHR + % (220-PA-RHR)

= 70 + 70% (220-45-70)
= 70 + .7 (105)
= 70 + 73.5
= 143.5 beats per minute

11
Therefore:

Training Heart rate zone of Carlo in Low Intensity Level is;

THR = 133 – 143.5 beats per minute

In order to identify that your training heart rate zone is achieved during exercise, the following
procedure must be observed:

1. Get the Exercise Pulse rate (EPR) right after the exercise by locating your pulse in
any ways by radial or carotid.
2. Once the pulse is located, count the number of beats in 10 second then multiply by
6.

Example:
EPR = 20 beats (in 10 seconds) x 6
= 120 bpm

3. ONCE your THR zone is achieved you may stop the exercise. And if NOT, continue
to workout until the desired training heart rate zone is achieved.

WHAT’S MORE?

Activity 2. My Training Heart Rate Zone

Solve your training heart rate zone in Low, Middle and High Intensity level using the
Karvonen’s formula. Show your solution and submit your output in a piece of paper.

WHAT I HAVE LEARNED?

Training heart rate zone is a range that defines the lower and upper limits of training
intensities to achieve optimum fitness level and performance.

WHAT I CAN DO?

Activity 4. FIELD-DAY MINUTE

The student will demonstrate an aerobic exercise routine that is based on their THR zone
(Low, Middle, High). Warm-up, stretching and cool down will be incorporated in the exercise.
a. Brisk walking for at least 30 minutes or as desired
b. Zumba aerobic for at least 30 minutes or as desired
c. Aero-Kickboxing for at least 30 minutes or as desired

12
 Rubric for Individual Fitness Exercise

Criteria Rating
5 4 3 2 1
Execution Showed Executed the Executed the Executed Executed the
excellent routine almost routine with the routine routine
performance accordingly average with little incorrectly
but some accuracy accuracy
errors were
evident
Mastery Showed very Almost Showed Showed little Performed
high level of showed average mastery of poorly the
mastery of mastery of the mastery of the routine routine
the routine routine but the routine
some errors
were evident
Choreography The routine The routine The routine The routine Failed to
was very was almost was little was poorly show the
impressive impressive impressive impressive choreography

13
 Lesson
Start Up: Individual Training
Design
4
WHAT I NEED TO KNOW

At the end of the lesson students will be able to:

1. Recall FITT Principles in exercise workout;
2. Classify exercises under low, medium and high intensity workout;
3. Develop Individual fitness training program
4. Evaluate individual fitness level.

WHAT I KNOW?

Activity 1. Pre-Assessment
The following questions will help the student to analyze which type of exercises. Choose
the letter of the correct answer. Write your answer on a separate sheet of paper.

1. The F.I.T.T. principle details how to safely and effectively progress what style of
workout?
a. Cardiorespiratory
b. Muscular strength
c. Muscular Endurance
d. All of the above

2. What are the 3 stages of exercise?

a. 1. Warm-up 2. Work-out 3. Warm-up
b. 1. Warm-up 2. Work-out 3. Cool down
c. 1. Cool-down 2. Work-out 3. Warm-up
d. 1. Cool down 2. Warm-up 3. Work-out

3. Which of the terms is not included when dealing with cardiovascular endurance?
a. Cardio
b. Pulmonary
c. ATP
d. Vascular

14
 4. In F.I.T.T. principle, the T’s stand for what?
a. Time and Temperature
b. Time and Type
c. Time and Temperature
d. Temperature and Trim

5. Aerobic exercise uses large groups for movement.

a. Muscles b. Strengthening
6. The 5 components of Health-Related Fitness are muscular fitness/strength, flexibility,
muscular endurance, body composition, and cardiovascular endurance.
a. True b. False
7. No pain, no gain.
a. True b. False
8. The lower your resting heart rate the fitter you are
a. True b. False
9. Should you start every workout with a stretching routine?
a. True b. False
10. The health-related components of physical fitness are most associated with:
a. How fast you improve.
b. How well the systems of the body operate.
c. How well you perform in sports activities.
d. You level of athletic ability.

WHAT’S NEW?

Activity 1: Hataw-Galaw
The student will perform Zumba dance work-out in 45 minutes.

Rubric for Individual Performance

Criteria Rating
5 4 3 2 1
Execution Showed Executed the Executed the Executed Executed the
excellent routine almost routine with the routine routine
performance accordingly average with little incorrectly
but some accuracy accuracy
errors were
evident
Mastery Showed very Almost Showed Showed little Performed
high level of showed average mastery of poorly the
mastery of mastery of the mastery of the routine routine
the routine routine but the routine
some errors
were evident
Choreography The routine The routine The routine The was Failed to
was very was almost was little poorly show the
impressive impressive impressive impressive choreography

15
 WHAT IS IT?

Planning out good fitness programs is key in promoting and maintaining good health. Fitness
programs are a great way to make sure that you are getting the most out of your workouts and
that you are targeting all your muscle groups as well as getting a cardio workout. Many people
exercise but are not getting the full benefits that exercise can provide. By planning out some
fitness programs you can make sure that you are not wasting your time.
Fitness programs are basically a laid-out plan of what exercise you do on what day and in
what order. You get very complex fitness programs that can be difficult to follow at first but
once you get into the habit it is generally very easy. Some people do a lot of cardio, but no
weight training, or vice versa. It is very important to get a bit of both, as cardio is wonderful for
your heart and weight training is excellent for bone density among other things. If this sounds
like you, are the perfect candidate for fitness programs planning.

5 Reasons Why You Need A Workout Plan

1. Helps Prevent Under or Over Training

2. Provides Structure
3. Provide Goals
4. Provides Checklist
5. Prevents Burnout

WHAT’S MORE?

Activity 2. My Fitness Program

The student will develop a fitness program suited to their physical need and capacity to
perform using the FITT principles.

Components of Exercises Frequency Intensity Time Type

Fitness (how often) (how hard) (how (Aerobic/
Days Reps/sets long) Anaerobic)
Health-Related
Fitness
1.Muscular
strength
2. Flexibility
3.Muscular
Endurance
4.Body
Composition
5.Cardiovascular
endurance

16
 WHAT I HAVE LEARNED?

Great fitness programs are available if you spend some time looking for them. Good
health and proper fitness are important at any age. Consulting an exercise professional when
designing your fitness program can help you reduce injury and customize your program to
your needs, especially if you are new to exercise or you haven’t done any physical activity for
a while.

WHAT I CAN DO?

Activity 4. FIELD-DAY MINUTE

The student will perform an exercise routine based on her/his design fitness program
in activity 2. Warm-up, stretching and cool down must be incorporated in the exercise.

Rubric for Individual Performance

Criteria Rating
5 4 3 2 1
Execution Showed Executed Executed Executed Executed the
excellent the routine the routine the routine routine
performance almost with with little incorrectly
accordingly average accuracy
but some accuracy
errors were
evident
Mastery Showed Almost Showed Showed Performed
very high showed average little poorly the
level of mastery of mastery of mastery of routine
mastery of the routine the routine the routine
the routine but some
errors were
evident
Choreography The routine The routine The routine The was Failed to
was very was almost was little poorly show the
impressive impressive impressive impressive choreography

17
 Lesson
Fitness Goals
5
WHAT I NEED TO KNOW

At the end of the week, students will be able to:

1. Identify fitness goals;
2. Select goals that is attainable and accessible;
3. Prepare necessary equipment to be used in a minimal cost;
4. Categorize priority.

WHAT I KNOW?

Activity 1. Pre-Assessment
The following statement will help the student to analyze which fitness goal setting
he/she is accomplished. Write your answer on a separate sheet of paper.

Reduce Fat Build Muscle Mass

Increase Strength Improve Exercise Technique

Improve Sport Specific Skills Increase Motivation

Increase Flexibility Improve Health

Improve Cardiovascular fitness Improve Eating Habits

Improve Bone Density

WHAT’S NEW?

Activity 1: My Goal

The student will write a reflection about his/her fitness goals for the next 3-6 months and
determine the importance of his/her fitness goals.

18
 WHAT IS IT?

Making any lifestyle change can be challenging. Many people find that having a goal
in mind gives them something to work towards, motivates them to stay on track and provides
a measure of how well they are doing. If you’re trying to become more physically active,
realistic, well-planned goals keep you focused and motivated.
Several key principles can be applied to help you set your physical activity goals.
These include:
1. Pinpoint your ultimate goal. It should be realistic, specific, meaningful and
important to you.
2. Find out how to achieve your ultimate goal.
3. Set small, specific mini goals.
4. Monitor your progress regularly
5. Adapt to changing circumstances.
6. Don’t be too hard on yourself.

WHAT’S MORE?

Activity 2. Fitness Bucket List

The student will identify their 10-fitness bucket list that he/she wanted to perform this month.
Use available equipment with a minimal cost, improvised or modified.

Example:

10-fitness bucket list Proper Attire /Equipment Used

1. 5k Run Running shoes, shorts, watch
2.
3.
4.
5.
6.
7.
8.
9.
10.

19
 WHAT I HAVE LEARNED?

Activity 3. YOU’VE GOT MAIL

Based on the fitness goal mentioned in Activity 2, choose five (5) exercises to perform
following the FITT schedule below.

Activity F I T T
___ 1 day/week ___ Brisk ___ 10 min
___3days/week ___ Moderate ___ 15 min
___ 5 days/week ___ Vigorous ___ 20 min
___ 30 min
___ 1 day/week ___ Brisk ___ 10 min
___ 3 days/week ___ Moderate ___ 15 min
___ 5 days/week ___ Vigorous ___ 20 min
___ 30 min
___ 1 day/week ___ Brisk ___ 10 min
___ 3 days/week ___ Moderate ___ 15 min
___ 5 days/week ___ Vigorous ___ 20 min
___ 30 min
___ 1 day/week ___ Brisk ___ 10 min
___ 3 days/week ___ Moderate ___ 15 min
___ 5 days/week ___ Vigorous ___ 20 min
___ 30 min
___ 1 day/week ___ Brisk ___ 10 min
___ 3 days/week ___ Moderate ___ 15 min
___ 5 days/week ___ Vigorous ___ 20 min
___ 30 min

WHAT I CAN DO?

Activity 4. FIELD-DAY MINUTE

The student will create an exercise routine for 40-45 minutes using the FITT Principle. The
exercise is based on their chosen favorite bucket list written in activity 3. Warm-up, stretching
and cool down must be incorporated in the exercise.

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 Rubric for Individual Performance
Criteria Rating
5 4 3 2 1
Execution Showed Executed Executed Executed Executed the
excellent the routine the routine the routine routine
performance almost with with little incorrectly
accordingly average accuracy
but some accuracy
errors were
evident
Mastery Showed Almost Showed Showed Performed
very high showed average little poorly the
level of mastery of mastery of mastery of routine
mastery of the routine the routine the routine
the routine but some
errors were
evident
Choreography The routine The routine The routine The was Failed to
was very was almost was little poorly show the
impressive impressive impressive impressive choreography

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 Lesson
Community Recreation
6
WHAT I NEED TO KNOW

At the end of the lesson students will be able to:

1. Organized fitness event for target health issue or concern.
2. Improved level of fitness.
3. Enjoy recreational activity of choice.

WHAT’S NEW?

Activity 1: ANG SAYA-SAYA

The student will perform any games of their choice.

Suggested Activities

Laro ng Lahi Board Games Arts and Crafts Gardening

Agawan Base Chess Painting Vegetables
Langit Lupa Scrabble Pottery Flowering Plants
Luksong Tinik Checkers Carving
Luksong Baka Backgammon
Patintero Bridge
Piko Sungka
Sipa
Tumbang Preso
Taguan
Ubusan Lahi

WHAT IS IT?

Community recreation is the collective term for activities that eliminate boredom, encourage
physical activities to avoid a sedentary lifestyle, stimulate mental activities, and involve a lot
of people.

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These activities can be enjoyed by anyone, and it is important to note that community
recreation is usually employed to target specific groups of people who have limited physical
activity options- the elderly and physically challenged. Activities under this category include
tai-chi, yoga, fitness walking, strolling, and bird watching.

Part of the purposes of teaching physical education, particularly recreation, is to

provide productive, entertaining, positive, fun, and stress-relieving use of idle time. For people
who have free evening, weekends, long vacations, or are on retirement, community recreation
can keep the mind and the body active.

WHAT’S MORE?

Activity 2. ORGANIZING Fitness Event

Discussion Points.
1. Give three fitness events that are popular today.
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2. What are the steps in organizing a Zumba event? Describe in detail.

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WHAT I HAVE LEARNED?

Activity 3. CULMINATING ACTIVITY

Discuss how Health Optimizing Physical education (everything that you have learned in PE
class in order to stay fit for life) concepts can be used to stay fit through a program of
recreation.

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 WHAT I CAN DO?

Activity 4.
Plan an outing to the beach or up a mountain. Outline a preparations needed. Write your
answers here.

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 ASSESSMENT

Choose the letter of the correct answer. Write your answer on a separate
sheet of paper.

1. Which of the following is NOT a type of anaerobic exercise?

a. Boxing c. Biking sprints
b. Running sprints d. Weight training
2. What does aerobic refer to?
a. The absence of oxygen c. With little available oxygen
b. How your body uses oxygen d. No answer is correct
3. Which physical activity is NOT aerobic exercise?
a. Jogging c. Yoga
b. Hip-hop dancing d. Jump roping
4. What does anaerobic mean?
a. With oxygen c. The way your body uses oxygen
b. An abundance of oxygen d. Less oxygen
5. Regular exercise will enable you to perform daily tasks with an increased
amount of:
a. Good eating habits c. Aerobic exercise
b. Resting heart rate d. Energy and enthusiasm
6. In the F.I.T.T principle, the F stands for what?
a. Fast c. Frequency
b. Form d. Flexibility
7. In the F.I.T.T principle, the I stands for what?
a.Individual c. Isometric
b. Intensity d. Instrument
8. In the F.I.T.T principle, the T’s stand for what?
a.Time & Temperature c. Type &Temperature
b.Time & Type d. Type & Tenseness
9. The kind of exercise that you do in order to achieve the results you want
a.Frequency c. Time
b.Intensity d. Type
10. Gradually increasing resistance, increasing repetitions, increasing sets and
intensity:
a.Progression c. Specificity
b.Overload d. Training
11. A muscle forced to operate beyond its customary intensity by increasing the
load
a. Frequency c. Progression
b. Specificity d. Overload
12. Exercising a particular muscle for a certain task
a. Training c. Specificity
b. Overload d. Progression
 13. In order to experience progression, you must gradually add intensity to _____
the body
a. Fatigue c. Exhaust
b. Relax d. Overload
14. Sports training should be adjusted according to each athlete’s characteristics
and needs, such as age, gender, rate of progress, and previous experience.
a. Reversibility Principle c. Recovery Principle
b. Individualization Principle d. Overload Principle
15. This principle dictates that athletes need adequate time to recuperate from
training and competition.
a. Balance Principle c. FITT Principle
b. Recovery Principle d. Specificity Principle
16. What is a resting heart rate?
a. When your heart takes a break from working
b. When your heart rate is 175
c. When your heart is at its lowest beats per minute (bpm)
d. 220 minus your age
17. How do you get into your target heart rate zone?
a. 5 minutes of jogging slowly around the basketball court
b. 20-30 minutes of being physically active without much rest
c. Taking a 20minute nap after a long workout
d. Walking a mile with your parents or friends.
18. During our exercise circuit, what component of fitness did we improve the
most?
a. Cardiovascular endurance
b. Body composition
c. Muscular strength
d. Flexibility
20. If I drove in a car for 5 hours to see my family, what zone would my heart rate
be in?
a. Resting c. Maximum
b. Target d. None of the above

21. Your Target Heart Rate zone is

a. Working out as hard as you can for five minutes
b. Much like a school zone when driving your car
c. Has minimum number and a maximum number to help you identify if
your heart rate is in a safe zone
d. Should never be used when exercising
22. In terms of duration, Heart rate is typically measured for how long?
a. One minute
b. 30 seconds
c. 10 seconds
d. 15 seconds
 23. Maximum heart rate is typically calculated by
a. 200 minus your age
b. 220 minus your age
c. 60 plus your age
d. 320 minus your age
24. The lower your resting heart rate the fitter you are
a. True
b. False
25. The resting heart of an average healthy person is typically?
a. 50 bpm
b. 100 bpm
c. 80 bpm
d. 120 bpm
26. Describe what is meant by a training zone?
a. A zone which defines upper and lower limits of training intensities depending
on what you aiming to achieving through training.
b. An area to work in whilst training
c. A zone which dictates how long we should train in each intensity
d. All of the Above
27. The F.I.T.T. principle details how to safely and effectively progress what style
of workout?
a. Cardiorespiratory
b. Muscular strength
c. Muscular Endurance
d. All of the above

28. What are the 3 stages of exercise?

a. 1. Warm-up 2. Work-out 3. Warm-up
b. 1. Warm-up 2. Work-out 3. Cool down
c. 1. Cool-down 2. Work-out 3. Warm-up
d. 1. Cool down 2. Warm-up 3. Work-out
29. Which of the terms is not included when dealing with cardiovascular
endurance?
a. Cardio
b Pulmonary
c. ATP
d. Vascular
30. In F.I.T.T. principle, the T’s stand for what?
a.Time and Temperature
b. Time and Type
c. Time and Temperature
d. Temperature and Trim
31. Aerobic exercise uses large groups for movement.
a. Muscles
b. Strengthening
32. The 5 components of Health-Related Fitness are muscular fitness/strength,
flexibility, muscular endurance, body composition, and cardiovascular
endurance.
a. True
b. False
33. No pain, no gain.
a. True
b. False
34. The lower your resting heart rate the fitter you are
a. True
b. False
35. Should you start every workout with a stretching routine?
a. True
b. False
36. The health-related components of physical fitness are most associated with:
a. How fast you improve.
b. How well the systems of the body operate.
c. How well you perform in sports activities.
d. You level of athletic ability.
37. During the average week, how much time do you have to devote to your fitness
regimen?
a. I can probably fit in an hour a day, 3 to 5 days a week
b. I am lucky if I can find 15 minutes on any given day
c. An hour or more on most days-fitness takes priority.
38. What is your primary fitness goal?
a. Build some muscle mass
b. Look great on the beach
c. I just want to feel good mentally and physically
39. Complete the sentence: Working out is…
a. my favorite part of the day
b. hard to get motivated for
c. often struggles to fit into my schedule
40. Where is your favorite place to exercise?
a. The gym-the get-fit atmosphere helps motivate me
b. Outdoors- fresh air and fitness go hand in hand
c. My home- in home workouts save time and money
d. All of the above