Grade

11
Self-Learning
PHYSICAL EDUCATION AND HEALTH 1
Module in
Lesson: Set Fitness Goal
Quarter: I Week: Day and Time: See Class program

Learning competency/ies:
 Self- assess health-related fitness (HRF) status, barriers to physical activity assessment participation
and one’s diet. PEH11FH-Ig-i-6

Learning Tasks:
Study Notebook Activity Sheet/Yellow Pad
 Pre-Test, pp.1-2  Activity 1-2, pp. 5-6
 Post-Test, p. 6  Worksheet, pp. 7-8

I. INTRODUCTION
Hello there, Grade 11 students! This module was designed and written to help you understand Health
Optimizing Physical Education 1 specifically about setting your fitness goal. The scope of this module permits
it to be utilized in many various learning situations. The given activities in this module can be done
individually or with the help of family members. This module focuses in sets Frequency Intensity Time Type
(FITT) goals based on training principles to achieve and/or maintain healthrelated fitness (HRF).

II. PRE-TEST
Instruction: Read each statement carefully; write the letter of your answer on your study notebook.
1. What is the first element you should set up when planning workout plan? It refers to how often you
exercise.
a. Frequency b. Intensity c. Time d. Type
2. What is the most basic principle in physical activity that indicates doing more than normal for
improvement to happen?
a. Overload Principle b. Progressive Principle c. Reversibility Principle d. Specificity Principle
3. What do you call the duration or the length of session of a physical activity?
a. Frequency b. Intensity c. Time d. Type
4. What principle in physical activity is defined as gradual increase in exerting effort or load that is done
not too slowly, nor too rapidly?
a. Overload Principle b. Progressive Principle c. Reversibility Principle d. Specificity Principle
5. Jogging, dancing, lunges, brisk walking, squats, and planking are examples of what FITT principle
a. Frequency b. Intensity c. Time d. Type
6. The effect of training will be lost if the training is discontinued. Which principle of physical activity does
it refer to?
a. Overload Principle b. Progressive Principle c. Reversibility Principle d. Specificity Principle
7. Cardo do jogging, running and dancing to improve his cardio vascular endurance. What principle of
physical fitness does it manifest?
a. Overload Principle b. Progressive Principlec. Reversibility Principle d. Specificity Principle
8. Which of the FITT principles discuss the effort level of the exercise ?
a. Frequency b. Intensity c. Time d. Type

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 9. Juan is 32 years old. What is his maximum target heart rate?
a. 186 b. 187 c. 188 d. 189
10. Jannah is 17 years old. She has a resting heart rate of 41, what is Jannah’s heart rate reserve?
a. 162 b. 164 c. 166 d. 167
11. Which part of the exercise program stimulates beneficial adaptation when performed regularly ?
a. Cool-down b. Exercise Load c. Stretching d. Warm-Up
12. Which is essential prior to actual workload so that the body can prepare for more strenuous activity ?
a. Cool-down b. Exercise Load c. Stretching d. Warm-Up
13. Which part of the exercise program is essential after a workout as it permits the pre-exercise heart
rate and blood pressure for a gradual recovery?
a. Cool-down b. Exercise Load c. Stretching d. Warm-Up
14. How much MET will you spend while sitting at rest?
a. 1 MET b. 2 METs c. 3 METs d. 4 METs
15. Which of the following is considered as vigorous exercise?
a. Basketball game b. Sweeping Floors c. Tennis doubles d. Walking – 5km/h

III. DISCUSSION OF CONCEPTS

Principles of Physical Activity

Effective training takes time and patience. If one

adheres to the proper principles of training result will
definitely be seen. The performance will be improved and
physiological changes will occur as well. A proper program of
exercise considers three principles of training: the principle of
overload, the principle of progressive, and principle of
specificity.

Overload Principle
This principle pertains to doing “more than normal” for improvement to happen. It means to boost our
fitness, strength, or endurance. Workload is extended accordingly. Applying these training principles will
cause long-term adaptations, enable the body to figure more efficiently to deal with higher level of
performance.
Overloading will be achieved by following the acronym FITT:
Frequency: Increasing the number of times you train per week.
Intensity: Increasing the problem of the exercise, for instance, running at 12 km/h rather than 10 or increasing the load
you're squatting with.
Time: Increasing the length of your training time for every session for instance, cycling for 45 minutes rather than 30.
Type: Increase the intensity of the training. For instance, progress from walking to running.

Principle of Progression
To ensure that the results will still improve over time, the adapted workload should be continually increased. A gradual
and systematic increase within the workload over a period of time will lead to improvement in fitness without risk of
injury. If overload occurs and increase rapidly, it may lead to injury or muscle damage. If increased slowly, improvement
is unlikely. For instance, the athlete who exercises vigorously only on weekends violates the principle of progression
and may not see obvious fitness gains.
The Principle of Progression also stresses the requirement for correct rest and recovery. Continual stress on the body
and constant overload will lead to exhaustion and injury. You ought not to train hard all the time, as you'll risk
overtraining and a decrease in fitness.

Principle of Specificity
We have all heard the phrase, "Practice makes perfect." Well, this is often the principle of specificity in
action. This principle simply states that exercising a specific piece or component of the body primarily
develops that part. The principle of specificity implies that to become better at a selected exercise or skill,

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you need to perform that exercise or skill. For example, a cyclist should be trained in cycling and a runner
should be trained in running. Use the acceptable sort of exercise that directly improves your target muscles.

Principle of Reversibility
Development of muscles will happen if regular movement and execution are completed. If activity ceases, it
will be reversed. This shows that benefits and changes achieved from overload will last as long as training is
continuous. On the flip side, this also implies that the detraining effect will be reversed once training is
resumed. Extended rest periods reduce fitness and therefore the physiological effects diminish over time
which throws the body back to its pre-training condition.

Note: The effect of training will be lost if the training is discontinued.

The F.I.T.T Principle of Physical Activity

Understanding the F.I.T.T. principle helps you create a workout plan which will be beneficial in reaching your
fitness goals. F.I.T.T. stands for frequency, intensity, time, and type of exercise. These are the four elements
you would like to believe to make workouts that suit your goals and fitness level. Learn how the F.I.T.T.
principle works.

Factor Definition
Frequency Number of meeting in a week
Intensity Effort level of the exercise
Time Period covered in an exercise session
Type Kind of activity

Frequency
The first thing to identify in the workout plan is frequency—how often you exercise. Your frequency often depends on a
spread of things including the sort of workout you're doing, how hard you're working, your fitness level, and your
exercise goals. Three to five times a week is a safe frequency for each component of healthrelated physical fitness.
For cardio: Include your goal, guidelines recommend moderate exercise five or more days every week or intense cardio
three days every week to improve your health. If your goal is to lose weight, you'll need to work often up to six or more
days a week.
For strength training: The suggested frequency is two to three non-consecutive days a week, it should be one to two
days between sessions. If you are doing a split routine, like upper body at some point and lower body subsequent, your
workouts are going to be more frequent than total body workouts.

How to get your Target Heart Rate

220 - YOUR AGE

Note: Your resting pulse rate is the number of times your heart beats per minute after you are at rest
Health Trivia: When it comes to resting heart rate, lower is healthier. It means your heart muscle is in good
condition and it does not need to work strongly to maintain a steady beat. Studies found out that a greater resting
pulse rate is connected with poor physical fitness and high blood pressure and body weight.
Time: Time is the length of the physical activity. Considering the other aspects of the F.I.T.T principle, time differs
depending on the health-related fitness component targeted.
For cardio: The suggested cardio exercise is 30 to 60 minutes but the duration of your workout depends on the type of
exercise. For a beginner, you might start with a workout of 15 to 20 minutes. If you're doing steady-state cardio, like
going for a run, you may exercise for 30 minutes to an hour. If you're doing interval training and working at a high
intensity, your workout should be shorter, around 20 minutes to half-hour.
For strength training: How long you lift weights depends on the type of workout you're doing and on your schedule. For
total body workout, you may take up to an hour, but a split routine may take less time because you're working for
fewer muscle groups.

Type: Type refers to the definite physical activity selected to improve a component of health-related fitness. For
example, a person who wants to improve the arm strength should exercise the triceps and biceps, while an individual

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who wants to improve aerobic endurance needs to execute some other aerobically challenging activities such as
jogging, running, swimming.
 For Cardio: Cardio is changeable since any activity that makes your heart rate up counts. Dancing, running,
walking, jogging, and cycling are some of the wide variety of activities you may choose. Having more than one
cardio activity helps reduce boredom
 For strength training: Strength training workouts can also offer a variety of exercises. It includes any exercise
using resistance like dumbbells, barbells, machines, and many others to work your muscles. You may also use
your body as resistance tool. You may change the type of your strength workout depending on your goal.

How to Use the F.I.T.T Principle in Your Workout

The F.I.T.T. principle provides guides on how to control your program and get favorable results. To avoid
boredom, injuries, and weight loss plateaus, this principle will help you figure out how to alter workout types, time,
intensity and activities.
For example, walking three times a week for 30 minutes at a moderate pace might be a great help for a
beginner. Your body adjusts to these workouts and several things may happen after a few weeks such as:
 Burn fewer calories • Weight loss • Boredom sets in

You may also utilize one or more of the F.I.T.T. principles, such as:
 Changing the frequency by adding day of jogging or walking
 Changing the intensity by adding some running intervals or walking faster
 Changing the time spent jogging each workout day
 Changing the type of workout by dancing, cycling, or running.

Changing one of the elements will create a big difference in the workout plan and in how your body reacts to
exercise. It's significant to alter things up on a regular basis to keep your body and mind healthy.
Muscle develops once the body is trained to do more than what it used to. The Principles of Training implies that
overloading helps develop targeted muscle areas. Benefits of this can be achieved through continuous overloading, or
else, if stopped, it will go back to its original form.
FITT principle acknowledges the importance of optimum fitness development. It stands for Frequency, Intensity,
Time and Type. The physical activity program is used as a guideline for fitness routine to achieve results. Execution of
exercise is also related to its intensity. The more the activity is repeated, the more chances of developing fitness.
Intensity is defined as how easy or hard the designed task is accomplished or the magnitude of work done. The
body’s response by the number of times the heart pumps measured in beats per minute determines the intensity.
Workable heart rate’s capacity will help in getting ideal Targeted Heart Rate (THR) range.
Proper choosing of activities helps achieving goals set by specifying the target muscles to develop. To keep
activities exciting and interesting, setting up variations in exercises or routines may help.

Part of an Exercise Program - An exercise workout has three components: warm-up, exercise load and cool-down. The
exercise load or workout load is the program activity that would stimulate beneficial adaptation when performed
regularly. A warm-up is essential prior to actual workload as it prepares the body for more strenuous activity. It
increases the blood flow to the working muscles without an abrupt increase in lactic acid accumulation. According to
research, the warmer the body and muscle, the 12 higher the muscular output. A good warm-up also prepares the
heart, muscles, and joints for the next activity by decreasing joint stiffness and increasing the nerve impulses. Cool-
down is essential after a workout as it permits the pre-exercise heart rate and blood pressure for a gradual recovery.
Cooling down may be most vital for competitive endurance athletes, like marathoners, because it helps regulate blood
flow.
Warm-up - At least 5 to 10 minutes of low to moderate intensity aerobic exercise or resistance exercise with lighter
weights.
Conditioning -15 to 60 minutes of aerobic, resistance, neuromuscular, and/or sport activities
Cool-down - At least 5 to 10 minutes of low to moderate intensity aerobic exercise or resistance exercise with lighter
weights
Stretching - At least 10 minutes of stretching exercises performed after the warmup or cool-down phase
Note: For a beginner at least 15 to 30-minute exercise load
I. (PERFORMANCE TASK) DEVELOPMENTAL ACTIVITY
ACTIVITY I: My Fitness EXERCISE
Here are some examples of physical activities and exercises that you may integrate in your own fitness plan.
Perform and take a picture while doing the activity. Print it on A4 size coupon bond. You may also Print and
Paste on your clean yellow pad paper.

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ACTIVITY II: Let’s Do This
Direction: Perform each activity at a time and fill out the table below with the required information.
No need to take a picture.
Describe the activity based on the 5-minute walking around 4- minute sweeping 3- minute jumping jacks
following: home floors
How did you feel?
How was your breathing?
How much did you sweat?
Did you have difficulty speaking?
Reflection:
1. Which among the three (walking around, sweeping floor, 3-minute jumping jacks) is considered:
a) Light activity:____________________________________________________________
Justify your answer:______________________________________________________
b) Moderate activity: _______________________________________________________
Justify your answer:______________________________________________________
c) Vigorous Activity: _______________________________________________________
Justify your answer:______________________________________________________

IV. POST TEST

Direction: Read each statement carefully; write the letter of your answer on your study notebook.

1. The effect of training will be lost if the training is discontinued. Which principle of physical activity does it refer
to?
a. Overload Principle b. Progressive Principle c. Reversibility Principle d. Specificity Principle
2. Cardo do jogging, running and dancing to improve his cardio vascular endurance. What principle of physical
fitness does it manifest?
a. Overload Principle b. Progressive Principle c. Reversibility Principle d. Specificity Principle
3. Which of the FITT principles discuss the effort level of the exercise?
a. Frequency b. Intensity c. Time d. Type
4. Juan is 32 years old. What is his maximum target heart rate?
a. 186 b. 187 c. 188 d. 189
5. Jannah is 17 years old. She has a resting heart rate of 41, what is Jannah’s heart rate reserve?
a. 162 b. 164 c. 166 d. 167
6. Which part of the exercise program stimulates beneficial adaptation when performed regularly?
a. Cool-down b. Exercise Load c. Stretching d. Warm-Up
7. Which is essential prior to actual workload so that the body can prepare for more strenuous activity?
a. Cool-down b. Exercise Load c. Stretching d. Warm-Up
8. Which part of the exercise program is essential after a workout as it permits the pre-exercise heart rate and
blood pressure for a gradual recovery?
a. Cool-down b. Exercise Load c. Stretching d. Warm-Up
9. How much MET will you spend while sitting at rest?
a. 1 MET b. 2 METs c. 3 METs d. 4 METs
10. Which of the following is considered as vigorous exercise?
a. Basketball game b. Sweeping Floors c. Tennis doubles d. Walking – 5km/h

V. ANSWER KEY
PRE-TEST
1.A 2.A 3.C 4.B 5.D 6.C 7.D 8.B 9.C 10.A 11.B 12.D 13.A
14.A 15.A
POST TEST
1.C 2. D 3. B 4. C 5. A 6. B 7. D 8. A 9. A 10. A

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 ROSALES NATIONAL HIGH SCHOOL
SENIOR DEPARTMENT
Don Antonio Village, Rosales, Pangasinan

INSTRUCTION: Detach and submit this Worksheet together with the activity sheets.

WORKSHEET
Name: PHYSICAL EDUCATION AND
Subject:
Grade/Section: HEALTH 1
Subj. Teacher: Week: 2 / Quarter I
I. FORMATIVE ASSESSMENT
Test/Activity Score
A. Pre-Test
B. Post Test
III. SUMMATIVE ASSESSMENT:
Multiple Choice: Choose the letter of the best answer and write it on a clean sheet of paper.

1. Which of the following is true about frequency?

a. Effort level of the exercise c. Period covered in an exercise session
b. Number of session in a week d. Type of activity
2. Which principle in physical activity claims that in order to progress and improve our fitness, we
have to put our bodies under additional stress?Reaction Time and Muscular Strength
a. Principle of Overload c. Principle of Reversibility
b. Principle of Progression d. Principle of Specificity
3. Jogging, dancing, lunges, brisk walking, squats and planking are examples of what FITT principle?
a. Frequency b. Intensity c. Time d. Type
4. What principle in physical activity is defined as gradual increase in exerting effort or load that is
done not too slowly, nor too rapidly?
a. Principle of Overload c. Principle of Reversibility
b. Principle of Progression d. Principle of Specificity
5. Which of the given examples best describes time principle of physical activity?
a. 2 times a day c. 1 hour per session
b. 3 times a week d. all of the choices
6. Karen is increasing the difficulty of her exercise, she runs 12km per hour. Which FITT principle is
manifested?
a. Frequency b. Intensity c. Time d. Type
7. Daniel is 42 years old. What is his maximum target heart rate?
a. 176 b. 177 c. 178 d. 179
8. Maddie is 20 years old. He has a resting heart rate of 40. What is his heart rate reserve?
a. 158 b. 160 c. 162 d. 164
9. Cardo does jogging, running and dancing because he wants to improve his cardio vascular
endurance. What principle of physical fitness does he manifest?
a. Principle of Overload c. Principle of Reversibility
b. Principle of Progression d. Principle of Specificity
10. Which of the following given statements is true about Principles of Reversibility?
a. The benefits of training are lost with prolonged periods without training.
b. Repeatedly practicing a skill or a series of movements past required performance
c. Exposing the body to an entirely new stimulus creates consistent performance
enhancements
d. To ensure that results will continue to improve over time, the degree of the training intensity
must continually increase above the adapted work load.
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11. Which part of the exercise program stimulates beneficial adaptation when performed regularly?
a. Cool-down b. Exercise load c. Warm-up d. Stretching
12. Which of the following is true about warm-up?
a. Which of the following is true about warm-up?
b. It permits the pre-exercise heart rate and blood pressure for a gradual recovery.
c. It increases the blood flow to the working muscles without an abrupt increase in lactic acid
accumulation.
d. It is the most vital for competitive endurance athletes, like marathoners, because it helps
regulate blood flow.
13. Which part of exercise program is done after exercise load?
a. Cool-down b. Exercise load c. Warm-up d. Stretching
14. How much MET will you spend while playing basketball game?
a. 5 METs b. 6 METs 7. 7 METs d. 8 METs
15. Which is not an example of moderate exercise?
a. Competitive Football c. Tennis doubles
b. Sweeping floors d. Walking – 5km/hr.

III. REFLECTIVE ASSESSMENT

1. What concepts or skills did you learn well?

2. What concepts or a skill was difficult to understand?

3. What activities did you enjoy the most?

4. What activity was hard to execute?

5. Did you ask help from your teacher? (Yes or No).

If Yes, did you immediately receive the needed assistance?
Was the given assistance helpful for you to understand better the lesson?