SENIOR HIGH SCHOOL DEPARTMENT

HEALTH OPTIMIZING PHYSICAL

EDUCATION (HOPE) 3

GRADE 12

FITT PRINCIPLES

QUARTER 1
WEEK 3
MODULE 3

Most Essential Learning Competencies:

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1. Explains how to optimize the energy systems for safe and improved
performance.

2. Explains the role of physical activity in managing one’s stress.

3. Sets FITT goals based on training principles to achieve and/ or maintain

HRF.

4. Self-Assesses Health-Related Fitness (HRF) status, barriers to physical

activity assessment participation and one’s diet.

HOW TO USE THIS MODULE?

Before starting the module, I want you to set aside other tasks that will
disturb you while enjoying the lessons. Read the simple instructions below to
successfully enjoy the objectives of this kt. I Have fun!

1. Follow carefully all the contents and instructions indicated in every page
of this module.
2. Write on your notebook the concepts about the lessons. Writing
enhances learning, that is important to develop and keep in mind.
3. Perform all the provided activities in the module.
4. Let your facilitator/ guardian assess your answers using the answer key
card.
5. Analyze conceptually the post-test and apply what you have learned.
6. Enjoy studying!

PARTS OF THE MODULE

• Expectations – These are what you will be able to know after

completing the lessons in the module.

• Pre-test – This will measure your prior knowledge and the concepts to
be mastered throughout the lesson.

• Looking Back to your Lesson – This section will measure what

learnings and skills did you understand from the previous lesson.
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• Brief Introduction – This section will give you an overview of the

lesson.

• Activities – This is a set of activities you will perform with a partner.

• Remember – This section summarizes the concepts and applications

of the lessons.

• Check your Understanding – It will verify how you learned from the
lesson.

• Post-test – This will measure how much you have learned from the
entire module.

PRE-TEST
MULTIPLE CHOICE: Write the letter of the correct answer on the space
provided below.

1. It refers to how hard the exercise should be

A. Frequency C. Time
B. Intensity D. Type
2. It is a principle that refers to how often you exercise
A. Frequency C. Time
B. Intensity D. Type
3. Type Principle refers to ________________
A. How hard the exercise should be
B. How often you exercise
C. How short or long an exercise should be
D. How you choose the kind of exercise
4. Time Principle refers to ____________________
A. How hard the exercise should be
B. How often you exercise
C. How short or long an exercise should be
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D. How you choose the of exercise

5. A formula to monitor your exercise program
A. H.I.I.T. C. F.I.T.T.
B. H.I.T.T. D. All of the above
6. It is important to know why you are exercising and what you want to
achieve before rushing into any exercise program.
A. Frequency C. Time
B.Intensity D. Type
7. The exercise you choose will have a big effect on the results you achieve,
and what you want to gain from your efforts.
A. Frequency C. Time
B. Intensity D. Type
8. An extremely important aspect of the FITT Principle and the hardest
factor to monitor.
A. Frequency C. Time
B. Intensity D. Type
9. Why do we need to consistently do regular physical activity?
A. Can improve your health and reduce the risk of developing several
disease.
B. Exercise can have immediate and long term health benefits.
C. Regular activity can improve your quality of life.
D. All of the above
10. The following are the benefits of regular physical activity except one: A.
Manage your weight better.
B. Increases blood pressure.
C. Recover better from periods of hospitalization.
D. It lowers blood cholesterol level.

Great, you finished answering the

questions. You may request your facilitator

to check your work. Congratulations and

keep on learning!

LESSON 1: FITT PRINCIPLES

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This module will help you to:

• Know the meaning of FITT Principles
• Identify the use of each principle
• Discuss the importance of FITT Principles
• Perform a task using the FITT Principles

LOOKING BACK TO YOUR LESSON

3 Ways Dancing Relieves Stress

1. WHEN THE BODY FEELS GOOD, THE MIND DOES, TOO!

• The scientific reason for why dance has the ability to act as a stress
reliever stems from the idea that when the body feels good, the mind
does, too.
• Any type of physical activity releases neurotransmitters and
endorphins which serve to alleviate stress. Neurotransmitters are
chemicals within the brain that help communicate messages
throughout the body.
• Endorphins are the body’s natural painkiller to reduce stress and
improve the mind’s perception of the world.

2. DANCE OFFERS A CREATIVE OUTLET FOR PEOPLE TO EXPRESS

THEIR PERSONALITIES IN A SAFE ENVIRONMENT

• Dancing offers an outlet for people to express who they are––through

music, movement or even costumes!
• Dancing helps you connect to who you really are. Leave that suit or
pencil skirt at the office and trade it in for sparkles and spandex!

3. DANCING IMPROVES YOUR PHYSICAL HEALTH

• From weight loss, to increased flexibility, stronger bones and building
muscle tone, dancing is a total body workout.
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• Dancing can be a way to stay fit for people of all ages, shapes and
sizes. It has a wide range of physical and mental benefits including:

BRIEF INTRODUCTION

The FITT Principle (or formula) is a great way of monitoring your exercise
program. The acronym FITT outlines the key components, or training
guidelines, for an effective exercise program, and the initials F, I, T, T, stand
for: Frequency, Intensity, Time and Type.

Frequency: refers to the frequency of exercise undertaken or how often

you exercise. Intensity: refers to the intensity of exercise undertaken or how
hard you exercise. Time: refers to the time you spend exercising or how long
you exercise for. Type: refers to the type of exercise undertaken or what kind
of exercise you do.

Let’s take a look at each of the components in a little more detail.

Frequency

• Frequency is a key component of the FITT Principle. Remember that it’s

important to know why you’re exercising and what you want to achieve
before rushing into any exercise program.
Intensity

• This is an extremely important aspect of the FITT Principle and is

probably the hardest factor to monitor. The best way to gauge the
intensity of your exercise is to monitor your heart rate.
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.

Type
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• The type of exercise you choose will have a big effect on the results you
achieve. That’s why it’s important to know what you want to gain from
your efforts.

FITT for Cardio and Weight Loss

• The FITT Principle is most commonly used for cardiovascular (aerobic)

training and weight loss, although it’s also commonly used as part of
strength training recommendations (see below). The standard
recommendation for cardio training is as follows.
• Frequency – 5 to 6 times per week.
• Intensity – Easy to moderate, or about 60-75% of your maximum heart
rate.
• Time – Anywhere from 30 to 60 minutes or more.
• Type – Any exercise you can do continually, like running, walking,
cycling, swimming, rowing, stair-climber, elliptical trainer, etc.

FITT for Strength

• When the FITT Principle is used as part of strength training, the

standard recommendations are as follows.
• Frequency – 2 to 3 times per week, but NOT on consecutive days (leave
1 or 2 days rest between each strength session).
• Intensity – The intensity of your strength training depends on the
amount of weight lifted and the sets and reps you do. Basically, the
heavier the weight, the less sets and reps, while the lighter the weight,
the more sets and reps you can do.
• Time – The time you spend doing strength training will depend on the
intensity of the workout. If the intensity is extremely high, then reduce
the time spent doing strength training or include extra rest. If the
intensity is low, the time spent doing strength training can be a lot
longer.
• Type – The best types of strength training exercises include free weights,
machine weights, hydraulic weight machines, resistance bands and
bodyweight exercises like push-ups, chin-ups and dips, etc.
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FITT for Stretching

• Let’s take a look at how the FITT Principle can be applied to stretching
as it relates to improving flexibility and range of motion. Remember,
stretching can be used for other activities like warming up and cooling
down, but for the purpose of this article let’s stick with stretching for
improving flexibility.
• Frequency – 5 to 7 times per week. Unlike other types of exercises, like
cardio and strength training, stretching (when done properly) is very
relaxing and therapeutic, and will help you recover from your other
activities. So feel free to add stretching to your exercise program every
day.
• Intensity – Slow, easy and relaxed. When the goal is to improve
flexibility and range of motion you should do your stretching at a low
intensity. Move into the stretch position and as soon as you feel deep
tension within the muscle group, stop there. If it’s hurting or painful,
you’ve gone too far. On a scale of 1 to 10 aim for a tension of about 6 or
7 out of 10.
• Time – Anywhere from 15 to 60 minutes, and hold each stretch for 40 to
60 seconds.
• Type – Static, Passive and PNF. For improving range of motion and
creating permanent changes in your flexibility the best types of
stretching to use are long-hold static stretching, passive (or assisted)
stretching and PNF stretching.

Activity 1

1. Using the F.I.T.T. Principles, make a weekly Fitness Work Out Plan while
staying at home.
2. Execute the Fitness Work Out Plan thru video coverage
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Activity 2

1. Create a 10-15 minutes’ home Fitness workout video and see if how are
you going to apply the FITT principle. The output must be submitted on
or before the said deadline.

REMEMBER
F.I.T.T. Principle

FREQUENCY - how often you TIME - how long each session lasts
exercise
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INTENSITY - how hard you exercise TYPE - what kind of exercise

you are doing

CHECKING YOUR UNDERSTANDING

1. Answer the following:

a. Enumerate the significant results do FITT Principles can give in your

Fitness Work Out?
b. What better results does FITT Principles can give in your Fitness Work
Out?

2. Home Fitness Work Out (Strength Training)

a. Via Facebook Messenger, send your created video. The Fitness Work
Out activity must include carrying/lifting the following equipment:
1. 1pale of water
2. 1 gallon of water
3. 5 to 10 pcs. of books
b. From your created video (a), how can you integrate the Fitness Work
Out using the FITT Principles?
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REFLECTIVE LEARNING SHEET

Name: ______________________________ Grade & Section: ________________

Let’s Think and Act!

REFLECTIVE LEARNING SHEET NO.1
Directions. Answer the following questions. Have fun and enjoy!

1. How can you fight the covid-19 using this FITT Principle?

2. Why do we need to consistently do regular physical activities?

.
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POST TEST

MULTIPLE CHOICE: WRITE THE LETTER OF THE CORRECT ANSWER

ON THE SPACE PROVIDED BELOW.
1. It plays a vital role for self-expression and has been part of
rituals and religious gatherings.
A. Aerobic activity B. Dance C. Fitness D. Zumba
2. The following statements defines dancing as stress management
except one:
A. Dance can be used in many ways and one function is to
relieve stress.
B. Through dancing, we lead to an unhealthy lifestyle.
C. To avoid chronic illness or disease, we opted to seek activities to
have a healthy living.
D. In dancing, it avoids stress and can make our life easy and
much more fun.
3. The following are the causes and effects of stress except one.
A. Anxiety B. Panic C. Joy D. Misery
4. Dancing is enjoyable because___________?
A. It has physical and mental benefits.
B. Helps you connect to who you really are.
C. It plays a vital role for self-expression.
D. All of the above
5. ______________ are chemicals within the brain that helps
communicate messages throughout the body.
A. Endorphin B. Dopamine C. Norepinephrine D.
Neurotransmitters
6. ______________ are the body’s natural pain killers to reduce
stress and improve the mind’s perception of the world.
A. Endorphin B. Dopamine C. Norepinephrine D.
Neurotransmitter
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7. The following are the physical benefits of dancing except one:

A. Improved condition of heart and lungs.
B. Increased muscular strength and endurance.
C. Improved physical confidence.
D. Improved general and psychological well-being.
8. Which of the following are the mental benefits of dancing?
A. Improved muscle tone and strength.
B. Greater self-confidence, and self-esteem.
C. Improved condition of your heart and lungs.
D. Stronger bones.
9. How dancing can improve your life and health?
a. Dancing will decrease your chances of developing heart disease.
b. Dancing improves positive feelings, behavior and communication.
c. Keeping you physically strong, isn’t the only benefit dancing
provides, but it can also provide social and emotional health.
d. All of the above.
10. Why is dancing good for the brain?
a. Dancing increases depression symptoms
b. Dancing supports motor emotional and intellectual brain
functions.
c. Dancing never stimulates nerve growth factor.
d. Dancing declines memory.

Great, you finished answering the questions.

You may request your facilitator to check

your work.

Congratulations and keep on learning!

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END OF 3RD WEEK

References
https://www.youtube.com/watch?v=Qty_B-I2xoI (Anna Maldonado)

https://www.verywellfit.com/f-i-t-t-principle-what-you-need-for-
greatworkouts-1231593 (Paige Waehner)

https://www.youtube.com/watch?v=yAFb0vxopmc (Heather Black)