P.E.

3
PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS
The course provides an understanding of the physiological responses of the body to the acute and
chronic stresses of exercise and training stimuli, and the adaptations that result from these. Students are
expected to adapt the exercise and training of different types, intensities and duration; and also discuss
the effects of exercise and physical activity in daily lives.
First Semester: 2020-2021

DARA CLAIRE I. SUANO

(P.E. Subject Instructor)
For more queries, please contact me thru:
Dara Claire I. Suano / [email protected]

09662541914 / 09461715654

PALOMPON INSTITUTE OF TECHNOLOGY TABANGO

Tabango, Leyte
OFFICE OF INSTRUCTION
General and Teacher Education Department
Packet 2:

General Principles
of
Physical Fitness
OBJECTIVES:
At the end of this lesson, you are expected to:
 Realize general principles of physical fitness on how important
it is for the learners on their daily lives;
• Describe the important factors to think about before starting a
fitness program;
• Evaluate the used of the FITT formula in fitness training;
• Design and implement a personal fitness program and set your
fitness goals;
• Make behavior modification to stay fit.
 ACTIVITY

A. Direction: Plan your own fitness program within 1 week and

indicate the FITT principles which is the Frequency, Intensity,
Time and Type. See example below.
B. Direction: Read and explain the following questions.

1.Based on the activity above, why should you strive to

attain training recommendations for the FITT principles?
2.2. How important is FITT principle in your fitness
program?
3.3. Is FITT enough to achieve and maintain your physical
fitness? Why?
 Principles of Physical Fitness

Physical fitness is a personal responsibility.

Few individuals other than athletes and
military personnel are actually required to
participate in organized fitness programs.
Most people are physically unfit simply
because they do not get enough exercise.
Many do not take the time to exercise, and
others try to stay fit with only light,
infrequent activity.
 Fitness Training Principles
The human body adapts well when exposed to stress. The term stress,
within the context of exercise, is defined as an exertion above the normal,
everyday functioning. The specific activities that result in stress vary for
each individual and depend on a person ‘s level of fitness. For example, a
secretary who sits at a desk all day may push his/her cardiorespiratory
system to its limits simply by walking up several flights of stairs. For an avid
runner, resistance training may expose the runner ‘s muscles to muscular
contractions the athlete is not accustomed to feeling. Although stress is
relative to each individual, there are guiding principles in exercise that can
help individuals manage how much stress they experience to avoid injury
and optimize their body ‘s capacity to adapt. Knowing a little about these
principles provides valuable insights needed for organizing an effective
fitness plan.
 Getting started of Fitness Program

You don’t have to be an athlete to

be physically fit, and you do not
have to be fit to start a fitness
program. Before you start any
fitness program, however, there
are many factors you should
consider.
Do you have any health concerns, such as diabetes or asthma?
Be sure to consult your doctor about your program if you do have
health concerns.
Are you healthy enough to start a program?
You should schedule a physical examination with your doctor. Your
doctor will be able to assess your level of health. His/her will check your
heart rate, blood pressure, height, weight and reflexes and may also
check any health concerns you have.
Designing a Fitness program
The steps to designing a fitness program are very straightforward.
Remember that developing your cardiorespiratory endurance should be
part of the foundation of your fitness program.
Set Your Fitness Goals
Setting fitness goals will help make your fitness program more
effective. Writing down your fitness goals will help you define
them.
 Make sure your goals are based on your physical abilities
and are well planned.
 Choose goals that you want to achieve. Doing so will ensure
that you have the motivation to stick with your fitness
program.
 Break your goals into short-term and long-term goals. Short-
term goals should help divide a fitness program into more
manageable pieces.
FITT Principle

Understanding the F.I.T.T. principle helps you create a

workout plan that will be more effective in reaching your
fitness goals. F.I.T.T. stands for frequency, intensity, time,
and type of exercise. These are the four elements you need
to think about to create workouts that fit your goals and
fitness level. Learn how the F.I.T.T. principle works.
In exercise, the amount of stress placed on
the body can be controlled by four variables:
Frequency, Intensity, Time (duration), and
Type, better known as FITT. The FITT
principle, as outlined by the American
College of Sports Medicine (ACSM) falls
under the larger principle of overload.
 Frequency

Frequency relates to how often exercises are performed

over a period of time. In most cases, the number of
walking or jogging sessions would be determined over
the course of a week. A beginner may determine that 2–
3 exercise sessions a week are sufficient enough to
stimulate improvements. On the other hand, a seasoned
veteran may find that 2–3 days is not enough to
adequately stress the system. According to the overload
principle, as fitness improves, so must the stress to
ensure continued gains and to avoid plateauing.
 Intensity
Intensity, the degree of difficulty at which the exercise is
carried out, is the most important variable of FITT. More than
any of the other components, intensity drives adaptation.
Because of its importance, it is imperative for those
beginning a fitness program to quantify intensity, as opposed
to estimating it as hard, easy, or somewhere in between. Not
only will this numeric value provide a better understanding of
the effort level during the exercise session, but it will also help
in designing sessions that accommodate individual goals.
 Time

The duration of exercise, or time, also contributes

to the amount of stress experienced during a
workout. Certainly, a 30-minute brisk walk is less
stressful on the body than a 4-hour marathon.
Although independent of one another, frequency
and time are often combined into the blanket term,
volume. The idea is that volume more accurately
reflects the amount of stress experienced. This
can be connected to the progression principle.
 Example, when attempting to create a
jogging plan, you may organize 2
weeks like this:

 Week 1: three days a week at 30 minutes

per session

 Week 2: four days a week at 45 minutes

per session
At first glance, this might appear to be a good progression of
frequency and time. However, when calculated in terms of
volume, the aggressive nature of the progression is revealed. In
week 1, three days at 30 minutes per session equals 90
minutes of total exercise. In week two, this amount was doubled
with four days at 45 minutes, equaling 180 minutes of total
exercise. Doing too much, too soon, will almost certainly lead to
burnout, severe fatigue, and injury. The progression principle
relates to an optimal overload of the body by finding an amount
that will drive adaptation without compromising safety.
 Type of Exercise
Simply put, the type of exercise performed
should reflect a person ‘s goals. In
cardiorespiratory fitness, the objective of
the exercise is to stimulate the
cardiorespiratory system. Other activities
that accomplish the same objective include
swimming, biking, dancing, cross country
skiing, aerobic classes, and much more.
As such, these activities can be used to
build lung capacity and improve cellular
and heart function.
 Principles to get Motivated
 Look at it as down time. Training can be the perfect “time out: from a
busy day.
• Train with a friend. A training partner will keep you company and may
introduce some healthy competition.
• Set realistic goals. Make a contract for yourself, and reward yourself
often for sticking with your program.
• Understand that you’ll have bad days. When you don’t reach a day’s
work out goals do not be discouraged - just start up again the next day.
 Enrichment Activity
A. Direction: Fill out the table with training recommended for FITT
principles to an average adult and complete the exercise
recommendation below.

Principle Training Recommendations

Frequency
Intensity
Time
Type
B. Direction: Read and understand the question carefully. Choose the correct
answer corresponding to the questions below. Encircle the letter with your
correct answer.
1. During the initial phase of an exercise program, a beginner should:
a. Begin slowly, exercising at a low intensity and gradually increasing volume
b. Keep intensity high, exercise at the high end of the target heart rate range
c. Perform short but intense bouts of activity
d. Exercise 5-7 days per week
2. Which of the following is NOT included for the principles to keep motivated?
a. Look at it as down time c. Set impossible goals
b. Train with a friend d. Keep the appointment
3. The duration of exercise, or time, also contributes to the amount of
stress experienced during a workout. When attempting to create a
jogging plan, you may organize like this:
a. Week 1: three days a week at 30 minutes per session
b. Week 1: four days a week at 45 minutes per session
c. Week 1: five days a week at 55 minutes per session
d. Week 1: six days a week at 60 minutes per session
4. Frequency relates to how often exercises are performed over a period
of time. If you are a beginner, how many sessions a week you have to
attend?
a. 1-2 exercise sessions c. 3-4 exercise sessions
b. 2-3 exercise sessions d. 4-5 exercise sessions
5. What type of FITT is the specific mode of exercise in which one
engages?
a. Frequency c. Time
b. Intensity d. Type
C. Read and explain the following questions given below.
Idea…………………………. 7 pts.
Spelling…………………….. 3 pts.
----------------------------------------------
Total...……………………… 10 pts.
1. How to use FITT principle outlines?
2. How to determine exercise Intensity?
Reference: Library and Internet Sources
https://www.verywellfit.com/f-i-t-t-principle-what-you-need-for-great-workouts-1231593
https://www.verywellfit.com/intensity-fitness-term-1231217
Garber CE, Blissmer B, Deschenes MR, et al. American College of Sports Medicine position stand.
Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and n
euromotor fitness in apparently healthy adults: Guidance for prescribing exercise
. Med Sci Sports Exerc. 2011;43(7):1334-59. doi:10.1249/MSS.0b013e318213fefb
1. Physical Fitness Self-Testing Activities by Doris D. Tulio, Ph. D., Estelita F. Sarmiento, M.A.,
Josephine B. Battung, M.A., Ma. Corazon A. Laggui, Noel R. Bumagat
2. Physical Activity, exercise, and Physical Fitness: definitions and distinctions for health-related
research. Public Health Rep,100 (2): 126-31. By Caspersen CJ, Powell KE, Christenson GM (1985)
3. https://en.m.wikipedia.org,
4. https://www.nhsd.org
5. AdventHealth.com/blogs
6. https://www.verywellfit.com/f-i-t-t-principle-what-you-need-for-great-workouts-1231593
THANK YOU….