PE11 Q3 M3 My Fitness Goals PDF

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Physical Education 11Quarter 3 – Module 3:My Fitness GoalsPhysical Education 11 Alternative Delivery Mode Quarter 3 – Module 3: My Fitness Goals First Edition, 2020Republic Act 8293, section 176 states that: No copyright shall subsist in any work of the Government of the Philippines. However, prior ...

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Physical Education 11 Quarter 3 – Module 3:

My Fitness Goals

Physical Education 11 Alternative Delivery Mode Quarter 3 – Module 3: My Fitness Goals First Edition, 2020 Republic Act 8293, section 176 states that: No copyright shall subsist in any work of the Government of the Philippines. However, prior approval of the government agency or office wherein the work is created shall be necessary for exploitation of such work for profit. Such agency or office may, among other things, impose as a condition the payment of royalties. Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand names, trademarks, etc.) included in this module are owned by their respective copyright holders. Every effort has been exerted to locate and seek permission to use these materials from their respective copyright owners. The publisher and authors do not represent nor claim ownership over them. Published by the Department of Education Secretary: Leonor Magtolis Briones Undersecretary: Diosdado M. San Antonio

SENIOR HS MODULE DEVELOPMENT TEAM Author Co-Author – Language Editor Co-Author – Content Evaluator Co-Author – Illustrator Co-Author – Layout Artist

: Renante O. Nierva : Donna S. Villanueva : Ricky C. Gonzales : Renante O. Nierva : Kenneth G. Doctolero

Team Leaders: School Head LRMDS Coordinator

: Amelinda A. Fandialan : Donna S. Villanueva

SDO-BATAAN MANAGEMENT TEAM: Schools Division Superintendent OIC- Asst. Schools Division Superintendent Chief Education Supervisor, CID Education Program Supervisor, LRMDS Education Program Supervisor, AP/ADM Education Program Supervisor, MAPEH Education Program Supervisor, Senior HS Project Development Officer II, LRMDS Division Librarian II, LRMDS

: Romeo M. Alip, PhD, CESO V : William Roderick R. Fallorin, CESE : Milagros M. Peñaflor, PhD : Edgar E. Garcia, MITE : Romeo M. Layug : Ma. Theresa C. Perez : Danilo S. Caysido : Joan T. Briz : Rosita P. Serrano

REGIONAL OFFICE 3 MANAGEMENT TEAM: Regional Director Chief Education Supervisor, CLMD Education Program Supervisor, LRMS Education Program Supervisor, MAPEH

: May B. Eclar, PhD, CESO III : Librada M. Rubio, PhD : Ma. Editha R. Caparas, EdD : Engelbert Agunday, EdD

Printed in the Philippines by the Department of Education – Schools Division of Bataan Office Address: Provincial Capitol Compound, Balanga City, Bataan Telefax: (047) 237-2102 E-mail Address: [email protected]

Physical Education 11 Quarter 3 – Module 3:

My Fitness Goals

Introductory Message This Self-Learning Module (SLM) is prepared so that you, our dear learners, can continue your studies and learn while at home. Activities, questions, directions, exercises, and discussions are carefully stated for you to understand each lesson. Each SLM is composed of different parts. Each part shall guide you step-bystep as you discover and understand the lesson prepared for you. Pre-tests are provided to measure your prior knowledge on lessons in each SLM. This will tell you if you need to proceed on completing this module or if you need to ask your facilitator or your teacher’s assistance for better understanding of the lesson. At the end of each module, you need to answer the post-test to self-check your learning. Answer keys are provided for each activity and test. We trust that you will be honest in using these. In addition to the material in the main text, Notes to the Teacher are also provided to our facilitators and parents for strategies and reminders on how they can best help you on your home-based learning. Please use this module with care. Do not put unnecessary marks on any part of this SLM. Use a separate sheet of paper in answering the exercises and tests. And read the instructions carefully before performing each task. If you have any questions in using this SLM or any difficulty in answering the tasks in this module, do not hesitate to consult your teacher or facilitator. Thank you.

What I Need to Know This module was designed and written with you in mind. It is here to help you master what the FITT Principles stands for. The scope of this module permits it to be used in many different learning situations. It is also to help you to develop the knowledge, skills, and attitudes for leading a physically active and healthy lifestyle. The module is divided into three lessons, namely:

● Lesson 1 - Explanation of FITT Principles ● Lesson 2 - Planning for a training session ● Lesson 3 - Health-related fitness and its components At the end of the lesson, you should be able to; Set FITT goals based on training principles to achieve and/or maintain HRF. PEH11FH - IIi-j-7:

What I Know

1.

2.

3.

4.

5.

Pre-test: Choose the letter of the best answer. Write the chosen letter on a separate sheet of paper. Which of the following is the correct meaning of FITT? a. Frequency Intense Time Type b. Frequency Interior Time Type c. Frequency Intensity Time Type d. Frequency Invisible Time Type It is the ability of the heart, lungs, and blood vessels to set fuel and oxygen to the body? a. Cardio-vascular b. Muscular endurance c. Flexibility d. Muscular strength An activity that prepares a muscle for work is called? a. Cooling-down b. Stretching c. Meditation d. Warm-up In which principles can use the appropriate type of exercise to improve our muscle. a. Overload b. Progression c. Specificity d. Reversibility Part of an exercise program when the activity is performed at the highest peak. a. Cooling-down b. Warm-up c. Stretching d. Work-out

6.

What is the duration or length of a session in physical activity is called ______. a. Frequency b. Intensity c. Time d. Type 7. Any adaptation that takes place as a result of training when you stop training is called ____. a. Progression b. Specificity c. Overload d. Reversibility 8. _________ is the ability of the muscles to exert an external face or to lift a heavyweight. a. Body Composition b. Flexibility c. Muscular endurance d. Muscular strength 9.

Refers to the number of times of physical activity in each week. a. Frequency b. Intensity c. Time d. Type 10. An activity requires physical effort, carried out to station and improve health and fitness is called ____. a. Exercise b. Sports c. Warm-up d. Work-out

Lesson

1

The FITT Principle

At the end of the lesson, the learners should be able to understand what FITT Principles stand for. The FITT Principle of physical activity FITT stands for Frequency, Intensity, Time, and Type All of these principles must be taken into consideration when undertaking a training program by combining these four elements, a person may achieve the minimum of level of fitness, or by adapting them further increasing the intensity, a person can train to a higher level. Frequency - How often or how many times per week you exercise Is the number of times exercise is undertaken in a week. The more times a person exercises the more often their body is put under stress. Exercising between three and five times a week is the recommended amount to reach the minimum level of fitness.

Physical activity as part of your healthy, active lifestyle Top-class sportspeople have to train a lot more frequently, often several sessions a day, but training very hard, every day, can also be harmful, even for a top-class athlete. Intensity - How hard you exercise (how fast you run or how much weight you lift) Is the level of difficulty of the exercise. In cardiovascular training, working in a target zone of 60 to 80 percent of the maximum heart rate is the level where fitness will usually increase. Your exercise intensity also depends on your level of training and it also depends on the type of exercise you performing. Exercise intensity is described as low, moderate, or high. For example; ●

Running intensities: Slow pace - like a turtle Moderate pace - like a dog Fast pace - like a horse

●

Weight lifting exercise intensities: Light weights Moderate weights Vigorous weights

When training for strength, the intensity is calculated in the same way. A person can train within the target zone by finding the maximum weight they can lift and working to 60 to 80 percent of that weight. Active lifestyle as the amount of weight lifted increases with training, this will add to the intensity. Time - How long you train (the amount of time you spend exercising) Refers to how long an exercise session lasts. 30 minutes, to include a warmup is the recommended length of a session in order to maintain good health and fitness. The following are useful rules to follow in an exercise session: 1.Keep your pulse at 60 to 80 percent of its maximum for 20 minutes (the maximum can be calculated by using this formula: 220 – your age). 2. Warming-up is not included in the 20 minutes. 3. The time begins when the pulse is at 60 percent of your maximum. Type - The kind of exercise you choose Refers to the variety of training a performer undertakes. If general fitness is the aim, it can be a matter of personal preference to suit the individual. If training for a specific event then less of a choice can be made, as the training should reflect the activity. In this instance, type links closely with the principle of specificity.

What’s In

Activity # 1: Let see how the students can identify the principles of physical activity that can be easily to understand the topic that already discussed by the teacher. Direction: Re-arrange the jumbled letter to get the exact answer to the given question. LOVERODA _______1. It is the most basic principle that indicates doing more than normal for improvement. NNESITITY _______2. The rate at which the activity is performed is called? SEGRSPIONRO _______3. This principle aids for safe and effective results. EMIT ________4. Is a duration or length of the session of physical activity. EVERLIISYTBIR ________5. In what principle when training effect is lost if the training is discontinued. CYREFEQUN ________6. Refers to the number of times, physical activity is done each week. ETYPEICISI ________7. This principle can be used in the appropriate type of exercise to improve our muscles. YEPT ________ 8. This will be the type of activity you select for improvement is called? EFISSTN _________ 9. It is the ability to perform aspects of sports, occupation, and daily activities. ISEXCER _______ 10. An activity requiring physical effort carried out to sustain and improve health and fitness.

Lesson

2

Planning for a training session

At the end of the lesson, the learners should be able to; a. Describe how to use FITT when planning a training session; b. Make your own daily fitness record. Setting Physical Activity Goals How can be sure to include physical activity in your daily routine? * Set realistic fitness goals (USDA recommended a minimum of 60 minutes a day). * Includes all sort of activity 1. Physical Education Class 2. Playing Sports 3. Household Tasks (mowing the lawn, cleaning your room)

4. School or community may offer programs that provide some variety of fun and healthful activities. Include many different physical activities in your program to make it more enjoyable.

Factors that may affect your decision making includes: 1. Cost - Some activities require specialized and possibly expensive equipment. 2. Where your Live - for convenience you want to do an activity that you can do locally, without spending a lot of time travel. What type of terrain, climate, what type of activity does the region best lend itself? 3. Your level of health - some health condition has risk that need to be considered when planning a program. 5. Time and Place - build your program into your daily routine. Example: don’t schedule a jogging program for 6:00 am if you are not a morning person. 6. Personal Safety - think about your own safety when building a program, don’t go for runs through unsafe or dark areas. 7. Comprehensive Planning - select activities that address all five areas of healthrelated fitness. Basic Principles of Physical Activity Program 1. Overload - Working the body harder than it is normally worked. It builds muscular strength and contributes to overall fitness. This achieved by increasing weight, repetitions, or sets. 2. Progression - is the gradual increase in overload necessary to achieve higher levels of fitness. As an activity gets easier increase the number of reps, sets, or the time spent doing the activity. 3. Specificity - indicates that particular exercise and activities improve particular areas of health-related fitness. Ex. Resistance training builds Muscular Strength and Endurance, while aerobics exercise improves Cardio-respiratory Endurance. 4. Reversibility - development of muscles will take place if regular movement and execution are done, and if activity ceases, it will be reversed. This shows that the benefits and changes achieved from overload will last only if training continues. The training effects are lost if the training is discontinued. 3 BASIC STAGES OF A FITNESS PROGRAM 1. WARM - UP This prepares the muscles for work. Any exercise such as walking, jogging, cycling, jumping rope, that will raise the body temperature. Then an easy stretching of the large muscles. 2. THE WORKOUT The part of an exercise program when the activity is performed at its highest peak. To be effective the activity needs to follow the F.I.T.T formula. 3. COOLDOWN Is an activity that prepares the muscles to return to a resting state. Cooldown can be done by slowing down the activity.

What’s New

Activity # 2: MY DAILY FITNESS RECORD! Have a good day! How are you today! Let’s recall how will you determine in understanding about FITT principle. At the end of the lesson, we will recall an activity under the FITT principle of physical activity.

Direction: In a separate sheet of paper, Make your own fitness plan. Schedule Week 1 Day1

FREQUENCY

INTENSITY

TIME

TYPE

REMARKS

Day2 Day3 Day4 Day5

What’s More

Activity # 3: MY FITNESS PROGRAM It’s good to know that you really learned a lot in the last learning session, in this activity the students help to do a session plan in making activity and may also to determine the knowledge in doing his/her own fitness plan relating to the different sports. At the end of this activity, the students may improve their skills in doing such activity.

Direction: Create your own fitness program using the FITT principle. Ask your family members to participate in performing the exercise. Before you start, make sure that your cellular phone is ready to record your video.

FITT Goals

Frequency

Intensity

Type

Time

Parts of the

(Indicate

Light,

Kind of exercise

(Total fitness

fitness plan

days of the

moderate-

selected physical

plan not less

week)

vigorous

activities

than 60 minutes)

Warm-up Work - out 1.

1.

2.

2.

3.

3.

4.

4.

5.

5.

Cool-down

What I Have Learned

Activity # 4: Good job! After making a session plan in your activity. Let see how you will answer this activity that you already learned. Direction: Identify what is being asked. It refers to the ability to move a join in a full range of motion? Refers to how often you do the activity each week? Walking, jogging, cycling, jumping rope are exercises that will raise body temperature. In what type of fitness program belongs? 4. This type of fitness program when the activity is performed at the highest peak is called_____? 5. It is an activity that prepares our muscles to return to the resting state is called_____? 6. This activity refers to how hard your work per session? 7. It refers to how to devote yourself to doing an activity per session. 8. It is an exercise designed to use your body weight to develop muscular strength and muscular endurance. 9. The ratio of lean tissue to fat tissue in our body is called_____? 10. The ability of the heart, lungs, and blood vessels to send fuel and oxygen to the body.

1. 2. 3.

Assessment This time let us know what you have learned in the lesson. Multiple Choice. Choose the letter of the best answer. Write the chosen letter on a separate sheet of paper. 1. Any adaption that takes place as a result of training when you stop training. a. Progression b. Overload c. Specificity d. Reversibility 2. Is the amount of time spent participating in physical activity. a. Frequency b. Intensity c. Time d. Type 3. Fitness can be improved by training more than normally do. a. Progression b. Overload c. Specificity d. Reversibility 4. Start and gradually increase the amount of exercise and keep overloading. a. Progression b. Overload c. Reversibility d. Specificity 5. An activity that prepares the muscle for work is called____? a. Cooling-down b. Meditation c. Stretching d. Warm-up 6. An activity that prepares the muscle to return to a resting state. a. Cooling-down b. Stretching c. Warm-up d. Work-out 7. Part of an exercise program when the activity is performed at the highest peak. a. Cooling-down b. Stretching c. Warm-up d. Work-out 8. Is the duration or length of session of a physical activity. a. Frequency b. Intensity c. Time d. Type 9. The ability of the heart, blood vessels, and respiratory to supply fuel and oxygen to the muscle. a. Body composition b. Cardiovascular c. Flexibility d. muscular endurance 10. Ability of the muscle to exert an external force or to lift a heavyweight. a. Body Composition b. Flexibility c. Muscular endurance d. Muscular strength

Additional Activities

Activity # 6: ENJOY THE DAY! Your almost done! Congratulation for your participating an activity/sports to enhance our skills may you continue doing an activity/sport improved our goals. Directions: Perform at least 10 activity/sport and categorize weather it is low, moderate , and vigorous activity to strengthening our body physically fit. Make a video involving in such activity. Make it sure you will be assess-ted of your member in your family. Example: Dancing

Moderate Intensity

Activity/Sports

Categorize

1. 2. 3. 4. 5. 6. 7. 8. 9. 10.

Congratulation! You have made a enjoyable in this activity do more together with family members for more fun doing task.

Answer Key

References Physical Education and Health Volume 1 Learner’s Materials by Department of Education at [email protected]

http://slideplayer.com/slide/5297533/ The FITT Principle and what FITT stands for https://slideplayer.com/slide/2289183/Principle of physical activity and FITT when planning a training session https://www.google.com/search?q=vector+of+warm+up+exercise https://www.freepik.com/free-photos-vectors/workout https://www.pinterest.ph/pin/461196818068514274/cardiovascular https://www.pinterest.com/pin/461196818068640351/muscular https://philmaffetone.com/hit-helps-hurts/ https://www.freevector.com/clock https://www.active.com/fitness/articles/how-to-calculate-your-training-heart-ratezones

Anspaugh, David J. ET.AL. Wellness; concepts and applications (1997),USA, Mc-GrawHill Salyer, Jessica The Top10 Muscular Endurance Exercise November 15, 2015. http://www.healthline.com/health/fitness-exercise/muscular-endurance-exercise The F.I.T.T. Principle - Here’s What You Need to Know for Great Workouts retrieved (April

23,

2016)from

great-workout-1231593

https:www.verywell.com/f-I-t-t-principle-what-you-need-for-

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