PHYSICAL EDUCATION AND HEALTH

Quarter 3 – Module 2:
FITT GOAL IN RECREATIONAL ACTIVITIES

QUEZON COLLEGES OF THE NORTH

SCHOOL-BASED SLMs
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Introductory Message

Welcome to the PHYSICAL EDUCATION AND HEALTH School-Based Learning

Module (SBLM). I am ERROL L. JUANAY, your teacher or facilitator in this subject.
This learning material is especially crafted to provide you with independent and self-
directed learning experiences and to have more autonomy and control over your learning. This
will help you improve your academic performance, increase motivation and confidence, make
choices and decisions about how to meet your learning needs, take responsibility for
constructing and carrying out your own learning.

The competencies included in this module are considered as the most essential
competencies which need to be mastered by a Grade 12 student like you. These
competencies are anchored on the general principles, goals, and objectives of the K to 12
Basic Education program for Grade 12 student like you to become productive and effective
participant in the society you are in.

For the Parents/Guardians:

Greetings!

The world is currently in a very challenging situation due to the corona virus 2019
pandemic. All are affected including the education system. In this time of crisis, learning must
continue. That is why the Quezon Colleges of the North initiates this School-Based Self-
Learning Module for the students to continue learning even at home.

You, as the parents, play an important role in this new way of learning. Kindly give your
child enough lesson time. Check their modules if they seriously do the activities. Your support
would mean so much for them. Help them to become a productive learner even at home. This
is just a temporary situation. Everything would go back to normal when this corona virus is
over. Thank you for the unconditional support to your child’s education. Let us join, hand in
hand, for your child’s future.

For the Learner:

Welcome to the new normal way of learning!

This self-directed module is designed for you to be equipped with the most essential
competencies you need to learn for your grade level. For you to become successful
independent learner, you must have a good time management so that you would be able to
complete this course. In reading, you need to pay close attention to the words you are reading
and their meanings. In times that you need to do some research, try to draw from a variety of
different courses and if things are getting difficult, do not give up. Please ask assistance from
your teacher or anyone whom you know that can help you. Love and enjoy this beautiful and
meaningful learning experience!
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 1. Read the module title and the module introduction to get an idea of what the module
covers. Specifically, read the first two sections of this module carefully.The first section
tells you what this module is all about while the second section tells you of what you are
expected to learn.

2. Never move on to the next page unless you have done what you are expected to do in
the previous page. Before you start each lesson, read first the INSTRUCTIONS.

3. Work on the activities. Take note of the skills that each activity is helping you to
develop.

4. Take the Post-Test after you are done with all the lessons and activities in the module.

5. Meet with your teacher. Ask him/her about any difficulty or confusion you have
encountered in this module.

6. Finally, prepare and gather all your outputs and submit them to your teacher.

7. Please write all your answers of the tests, activities, exercises, and others in your
separate activity notebook.

If you encounter any difficulty in answering the tasks in this module, do not hesitate to
consult your teacher or facilitator. Always bear in mind that you are not alone.

We hope that through this material, you will experience meaningful learning and gain
deep understanding of the relevant competencies. You can do it!

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 What I Need to Know

Welcome to this module! You must be very eager to start with the learning activities prepared
for you. The activities in the module have been designed to provide you with rich and
stimulating learning experience.

After going through this module, you are expected to:

1. Sets FITT goals based on training principles to achieve and/or maintain HRF(PEH12FH-li-j-7)
2. Engages in moderate to vigorous physical activities (MVPAs) for at least 60 minutes
most days of the week in a variety of setting in-and-out-of school (PEH12FH-la-t-8)
Good luck as you begin this module!

Exploration

Classify the following Physical and Recreational Activities in the box below. The first
column will be for Moderate- Intensity Physical Activity and for the second column list down
Vigorous – Intensity Physical Activities. Put your answers on the given table.

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 Lesson Proper/Discussion of Concepts

Lesson 2 FITT Goal in Recreational Activities

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 FITT Principle is a formula in which each letter represents a factor important for
determining the correct amount of physical activity. The exercise frequency, intensity, time, and type
(FITT principle) are key components of any fitness plan or routine. An individual’s goals, present
fitness level, age, health, skills, interest, and availability of time are among the factors to consider in
developing a personal physical activity plan.

Understanding the F.I.T.T. principle helps you create a workout plan that will be more effective in
reaching your fitness goals. These are the four elements also that you need to consider and put into
practice in planning and involving yourself to recreational activities.
Frequency

It refers to the number of exercise sessions per week; for example, three to five times per
week. The frequency of exercise is a fine balance between providing just enough stress for the body to
adapt to and allowing enough time for healing and adaptation to occur cardiorespiratory training and
resistance training. Cardiorespiratory training could be done in a minimum of three sessions per week
and ideally five or six sessions per week. Cardiorespiratory training is also called aerobic conditioning

Intensity

It is the degree of effort or exertion put forth by an individual during exercise. It is also
defined as the amount of effort that should be invested in a training program or any one session.
Workload is used to define the intensity of resistance training. Heart rate can be used to measure the
intensity of cardiorespiratory training. Heart rate is the primary measure of intensity in aerobic
endurance training. Heart rate zone should be determined first before starting an aerobic training. To
determine the target heart rate it should be
measured as beats per minute (bpm) by taking the pulse at the wrist, arm or neck. An approximation of
maximum heart rate (MHR) can also be calculated as follows: MHR = 220 - age.

Time

It is the duration of the length of the activity, such as 40 minutes of exercise is how long an
exercise must be performed to be effective. The principle of training is time is how long you should be
exercising for cardio respiratory training and resistance training. Individuals with lower fitness levels
should aim to maintain their heart rate within the target heart rate zone for a minimum of 20-30
minutes. This can increase to as much as 45-60 minutes as fitness levels increase. The duration of
resistance training session is no longer than 45-60 minutes. In the principle of training, rest is also
important. The body should have the ability to recover and adapt. It is said that the harder you train, the
more you should allow recovery.
Type

It is the mode of exercise being performed. The selection of the type of exercise should
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be guided by the fitness goal to be achieved. Type in the FITT principle dictates what type or kind
of exercise you should choose to achieve the appropriate training response in Cardio Respiratory
Training and resistance training.

The best way to improve the cardiovascular system should be continuous exercise making use of
large muscle groups. Examples include running, walking, swimming, dancing, cycling, aerobics
classes, circuit training, cycling etc. The best form of exercise to stress the neuromuscular system
is resistance training like lifting weights and bodyweight exercises
Intensity of Physical Activity
Intensity refers to the rate at which the activity is being performed or the extend of the
effort necessary to carry out an action or exercise
Moderate-intensity physical activity on a range comparative to an individual’s personal ability,
moderate-intensity physical activity is typically a five or six on a scale 10.
A rule of thumb, if you are doing moderate-intensity activity, you can talk, but would not
be able to sing your much -loved song through the activity. You are working hard to increase
your heart rate.
Vigorous-intensity physical activity On a level comparative to individual/\’s personal ability,
vigorous-intensity physical activity is usually a seven or eight on a scale of 10.
If you are doing vigorous-intensity activity. You will not be able to speak more than a
few words without recess for an inhalation. Your heart rate has gone up moderately.
Moderate to Vigorous-intensity physical activity (MVPA)
Is a combination of moderate and vigorous intensity activity

Exercises/Developmental Activities

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 Generalization

1. Why is engaging in MVPAs important in one’s health?

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2. What new or additional ideas did you learn after taking up this lesson?
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Assessment
Answer the following;

1. Why is F.I.T.T. principle an important consideration in planning for regular

physical activity and recreational activities ?

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2. How does the FITT apply in the recreational activity?

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3. Which F.I.T.T. Principle relates to how hard you train?

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4. Which of the principles tells us that training should be relevant to the sports that
you play?

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 Closure/Reflections

Reflect on what you have learned after taking up this lesson by completing the
chart below.

References

- Condrado R. Aparato , Zyra Ruth Talaro – Brebante , Lualhati Fernando

Callo, Peter Fermin Dajime “Introduction to Outdoor Recreation” - Physical
Education and Health Volume II”

- Physical Education (H.OP.E. 1) K12 Series , Scolaire Publishing

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For inquiries and For inquiries and feedback, please write or call:

09657012119
Email Address: rhamtacata@gmail.c
Facebook: ERROL L. JUANAY

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