Health

Optimizing
Physical
Education
1
Quarter 1 –
Module 2:
Set Fitness Goal
ACTIVITY 1 (PRE-ASSESSMENT)
Choose the letter of the best answer, and circle it.
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 happe
A. Overload Principle C.Reversibility Principl
B. Progression 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 C. Reversibility Principle
B. Progression Principle D. Specificity Principl
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 C. Reversibility Principle
B. Progression 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 C. Reversibility Principle
B. Progression 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
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 C. Stretching
B. Exercise load D. Warm-up
12. Which is essential prior to actual workload so that the body can prepare
for more strenuous activity?
A. Cool-down C. Stretching
B. Exercise load 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 C. Stretching
B. Exercise load 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 -5 km/h

LESSON 1: Health Optimizing

Physical Education 1:
Set Fitness Goal
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.

Principles of Physical Activity

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, 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.
Table 1. F.I.T.T Principles

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 health-related physical fitness.
 American College of Sports Medicine sets exercise guidelines to provide a
place to start figuring out how often to work-out:
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.

Intensity
Intensity refers to how hard you work during the physical activity period. Intensity
is often measured in several ways, counting on the health-related component. For
instance, monitoring pulse rate is a technique to measure intensity during aerobic
endurance activities but gives no indication of intensity during flexibility activities.
For cardio: For cardio, you will usually monitor intensity by heart rate or pulse rate.
The recommendation for steady-state workouts is at a moderate intensity and for
interval training it should be done at a high intensity for a shorter period of time.
 For strength training: Monitoring the intensity of strength training
involves a special set of parameters. The intensity depends on the workload you
are doing, the amount of weight you lift, and the number of repetitions and sets.
You can change the intensity based on your goals. For a beginner use a lighter
weight and do fewer sets with high repetitions (two or three sets of 12 to 20
repetitions). If your goal is to develop muscle, do a higher number of sets with a
moderate amount of repetitions (four sets of 10 to 12 reps each). If you want to
create strength, use heavyweights to try to do more sets with fewer repetitions
for example, five sets of three repetitions each.

How to get your Target Heart Rate

1. Get the Maximum Heart Rate.
MHR = 220 - ________ (your age) MHR =____________
2. Determine the Heart Rate Reserve.
HRR = MHR – ______________ (Resting Heart Rate) HRR= _____________
3. Take 60% and 80% of the HRR
a. 60% x HRR = _________ b. 80% x HRR = _________
4. Add each HRR to Resting Heart Rate (RHR) to obtain the Target Heart Rate
(THR) range.
a. 60% HRR ___ + ______ = ______ beats per minute (RHR)
b. 80% HRR ___ + ______ = ______ beats per minute (RHR)

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 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 provide 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 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
warm-up or cool-down phase
Note: For a beginner at least 15 to 30-minute exercise load
Here are some examples of physical activities and exercises that you may
integrate in your own fitness plan. Remember that the intensity of exercise as
well as the type of activity to be done will vary for each person, as it is based on
the fitness level results during self-testing.

FLEXIBILITY EXERCISES
MUSCULAR STRENGTH and ENDURANCE
ACTIVITY 2:
Directions: Choose the letter of the best answer, and circle it.
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?
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 above

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.

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. It stimulates beneficial adaptation when performed regularly.
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 C. 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 -5 km/h