This document provides information on fitness and exercise. It discusses setting goals and analyzing physiological indicators to monitor participation in moderate to vigorous physical activities (MVPAs) for at least 60 minutes most days of the week. The objectives are to identify the importance of goal setting, analyze heart rate and perceived exertion to adjust efforts, and engage in MVPAs. It also discusses the FITT principles of frequency, intensity, type, and time for developing workout plans and the importance of gradually increasing the principles over time for improvement.

1. CONTENT STANDARD
Demonstrate understanding of Fitness
and exercise in optimizing one’s health
as a habit; as requisite for physical
activity assessment performance, and as
a career opportunity

2. PERFORMANCE
STANDARD
Learners should able to leads fitness
events with proficiency and
confidence resulting in independent
pursuit an in influencing others
positively.

3. OBJECTIVES:
• Identify the importance of setting the goal
• Analyze physiological indicators such as heart rate,
rate of perceived exertion and pacing associated with
MVPAS to monitor and/or adjust participation or
effort
• engages in moderate to vigorous physical activities
(MVPAS) for at least 60 minutes most days of the
week in a variety of settings in- and out of school

5. GOAL
SETTING

6. ACTIVITY

7. Direction: Choose the letter of the best
answer. Write the chosen letter on a
separate sheet of paper.
1. What is the first element you should
set up when planning workout plan? It
refers to how often you exercise.
A.Frequency C. Time
B.B. Intensity D. Type

8. 2. What is the most basic principle in
physical activity that indicates doing more
than normal for improvement to happen?
A. Overload Principle
B. Progression Principle
C. Reversibility Principle
D. Specificity Principle

9. 3. What do you call the duration
or the length of session of a
physical activity?
A.Frequency C. Time
B.B. Intensity D. Type

10. 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
B. Progression Principle
C. Reversibility Principle
D. Specificity Principle

11. 5. Jogging, dancing, lunges, brisk
walking, squats, and planking are
examples of what FITT principle?
A. Frequency C. Time
B. B. Intensity D. Type

12. GOAL
S-mart
M-easurable
A-ttainable
R-esult Oriented
T-ime Bound

13. Components of Exercise
•Improving fitness is an important goal for
achieving optimum health.
•If carefully planned, performed, monitored,
and evaluated, positive health– related
outcomes will be achieved and that reduces
their risks to acquiring health problems.

14. •To maximize the results of a
physical fitness program there is a
need to be acquainted with the
Principles of Exercise and
appropriate modification of the
FITT— Frequency, Intensity, Type,
and Time.

15. FITT
PRINCIPLES

16. Frequency
•refers to how
often you
exercise. Your
fitness will
improve greatly
if you exercise
more often.
Intensity
•refers to how
hard you
exercise. Your
strength will
improve if you
exercise harder.
Intensity
improves your

17. Type
1.refers to the form or mode of your exercise.
It implies that specific physical activity
improves particular components of your
fitness. This component if exercise is called
specificity of exercise. When we say
specificity of exercise, it refers to the
particular exercise that you need to do to
improve a particular part of fitness or a

18. 1.refers to how long you exercise.
It denotes the duration you spend
in executing an exercise program.
Your fitness will improve if you
spend more time exercising.
Time

19. Keeping a Fitness Log
It is good idea to keep a fitness log. It
help you monitor your progress when
exercising. Having a fitness log is like
keeping a diary or a journal. You can
information about the activities that
have done, and how you have done,
you felt during the workout.

20. How to Use the F.I.T.T
Principle in Your Workout

21. 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.

22. 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

23. 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.

24. PRINCIPLES OF
PHYSICAL
FITNESS

25. 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.

26. Principle of
Progression
•Ensure that the results will still improve
over time, the adapted workload should
be continually increased.
•Gradual and systematic increase within
the workload over a period of time will
lead to improvement in fitness without
risk of injury.

27. •If overload occurs and increase
rapidly, it may lead to injury or
muscle damage.
•For instance, the athlete who
exercises vigorously only on
weekends violates the principle of
progression and may not see
obvious fitness gains.

28. 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.

29. • 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.

30. 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.

31. 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.

32. PERFORMANC
E TIME NA!

33. The teacher will group you into
five and each group will be
given 10 minutes in setting the
goal and another 5 minutes for
the presentation.

34. ASSESSMENT!

35. Directions: Choose the letter
of the best answer. Write the
chosen letter on a separate
sheet of paper.

36. 1. Which of the following is true about
frequency?
A.Effort level of the exercise
B. Number of session in a week
C. Period covered in an exercise session
D.Type of activity

37. 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
B. Principle of Progression
C. Principle of Reversibility
D. Principle of Specificity

38. 3. 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
B. Principle of Progression
C. Principle of Reversibility

39. 4. Which part of the exercise program
stimulates beneficial adaptation when
performed regularly?
A. Cool-down
B. Exercise load
C. Warm-up
D. Stretching

40. 5.Which is not an example of
moderate exercise?
A. Competitive Football
B. Sweeping floors
C. Tennis doubles
D. Walking -5 km/hr.

41. 6. Karen is increasing the
difficulty of her exercise, she
runs 12km per hour. Which
FITT principle is manifested?
A. Frequency C. Time
B. Intensity D. Type

42. 7. 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
B. Principle of Progression
C. Principle of Reversibility
D. Principle of Specificity

43. 8. Which part of exercise program
is done after exercise load?
A. Cool-down
B. Exercise load
C. Warm-up
D. Stretching

44. 9. Jogging, dancing, lunges, brisk
walking, squats and planking are
examples of what FITT principle?
A. Frequency
B. Intensity
C. Time
D. Type

45. 10.How much MET will you
spend while playing basketball
game?
A. 5 METs C. 7 METs
B. 6 METs D. 8 METs

46. ENGAGING IN MODERATE TO
VIGOROUS PHYSICAL ACTIVITIES
FOLLOWING PERSONALIZED
FITNESS PLAN
LESSON 3:

47. ACTIVITY
You are supposed to design a
personalized fitness plan. Arrange the
following goals according to level of
importance. Use numbers 1-11, 1 being
the most important and 11 being the
least important.

48. ____Improve cardiovascular
fitness
____Body-fat weight loss
____ Reshape or tone my
body
____Build more muscle
____Increase energy level
____Improve flexibility
____Improve performance for
a specific sport
____Increase strength
____ Improve mood and
ability to cope with stress
____Feel better/improved
health
____Enjoyment

49. Aerobic Exercise
• is any physical activity that makes you sweat, causes you
to breathe harder, and gets your heart beating faster
compared to when you are at rest.
• Doing aerobic exercises regularly strengthens your heart
and lungs and trains your cardiovascular system to
manage and deliver oxygen more quickly and efficiently
throughout your body.
• Aerobic exercise uses your large muscle groups, is
rhythmic in nature, and can be maintained continuously
for at least 10 minutes.

50. •Accurate measurement of exercise heart
rate is crucial in monitoring exercise
intensity. In order to measure the heartbeat
per minute, one must be knowledgeable of
the specific points in the body were the
heartbeat can be felt. There are four
techniques in getting the heart beat per
minute, and they are as follows:

55. Aerobic Fitness
• is the ability of the body’s cardiovascular
system to supply energy during continuous
physical activities such as biking and running.
Studies show that this type of exercise
provides many health benefits such as
decreasing risk for heart disease, stroke, high
blood pressure, type II diabetes and some
cancers.

56. Examples of aerobic activities include
walking at a brisk pace, swimming,
jogging, dancing, etc.

57. Muscular strength is the ability of the muscles
to exert a force during an activity such as lifting
weights. Muscle strengthening exercises
involve using your muscles to work against a
resistance such as your body weight, elastic
bands or weights

58. Bone strengthening exercise, or any
weight-bearing activity that produces a
force on the bone, is also important to
overall health for children and adults.
This force is usually produced by
impact with the ground and results in
bone growth in children and healthy
maintenance of bone density in adults.

59. Examples of bone strengthening activities
include jumping, walking, jogging, and
weight lifting exercises. As you can see,
some exercises such as walking or jogging
serve a dual purpose of strengthening our
bones and our aerobic system.

60. Muscular endurance,
on the other hand, is
how many times you
can lift a certain amount
of weight. Resistance
training (also referred to
as weight training or
strength training) helps
increase muscular
strength and endurance.

68. Intensity of Physical Activity
• Intensity refers to the rate at which the activity is being
performed or the magnitude of the effort required to
perform an activity or exercise. It can be thought of as
how hard a person works to perform the activity. The
intensity of different forms of physical activity varies
between people.
• The intensity of physical activity depends on an
individual’s previous exercise experience and their relative
level of fitness. Consequently, the examples given below are
provided as a guide only and will vary between individuals.

69. THANK YOU!