This document outlines a muscular strength workout plan. It discusses the FITT exercise prescription principles of frequency, intensity, time, and type. It defines key terms like repetition, set, and one-rep maximum. It also describes the components of a workout plan, including muscle contraction and extension. Finally, it lists the basic goals of resistance training and different types of workouts like strength, hypertrophy, endurance, and fitness/toning plans.

1. PHYSICAL EDUCATION 11
Muscular Strength Workout Plan
Marvin B. Broñoso
PE & Health Teacher
0918 6975164

2. Learning Competencies
After this learning module the learners will be able to . . .
○ Create plans for their workout
○ Understand the terminologies use in workout
○ Discuss the elements of a good workout
○ Give and explain the different types of workout

3. FITT EXERCISE PRESCRIPTION
Frequency: How often you work?
Intensity: How hard you work?
Time: The length of time, or duration, that you work
Type: The specific-type or mode of activity you choose.

4. FITT EXERCISE PRESCRIPTION
The first FITT factor is frequency.
Factors to consider with frequency:
Cardiovascularconditioning your current
fitness leve.

5. FITT EXERCISE PRESCRIPTION
The first FITT factor is frequency.
Factors to consider with frequency:
Cardiovascularconditioning your current
fitness leve.
FREQUENCY refers to the number of times per week you
engage in physical activity or exercise.

6. FITT EXERCISE PRESCRIPTION
The second FITT factor is intensity.
Ways to determine Intensity:
Target heart rate monitoring.

7. FITT EXERCISE PRESCRIPTION
The second FITT factor is intensity.
Ways to determine Intensity:
Target heart rate monitoring and talk test.
INTENSITY refers to the difficulty of exertion level of your
physical activity or exercise.

8. HEART RATE
The number of times your heart beats per minute.
TALK TEST
Your ability to carry on a conversation while having
your exercise.

9. THE THIRD FITT FACTOR IS TIME.
a workout that is too brief may result in
limited progress.
a workout that is too long will increase your riks
for injuries.

10. THE THIRD FITT FACTOR IS TIME.
a workout that is too brief may result in
limited progress.
a workout that is too long will increase your riks
for injuries.
TIME refers to the duration of a single workout, usually
measure in minutes or hours.

11. THE FOURTH FITT FACTOR IS TYPE.
The chosen mode of activity which is depends on
○ What you enjoy doing
○ How much time you have
○ Can you afford the activity

12. REPITITION
often called as rep, the most basic component of a
Resistance-training program.
SET
A group of consecutive reps for any exercise.
ONE-REP MAXIMUM (1RM)
A measure of a lifter’s absolute muscular strength
for any given exercise.
COMPONENTS OF WORKOUT PLAN

13. Skeletal muscles work together to produce two
complementary, or opposing,actions: contraction
and extension.
CONTRACTION – The shortening of a muscle
EXTENSION – The stretching of a muscle
COMPONENTS OF WORKOUT PLAN

14. Stages of personal fitness program
PROGRESSIVE RESISTANCE
INITIAL STAGE
IMPROVEMENT
STAGE
MAINTENANCE
STAGE

15. Basic resistance-training goals include:
TYPES OF WORKOUT
STRENGTH
Plan designed to
increase strength
and power. High
weights & low
reps.
Plans that have
training load 80%
of 1RM
HYPERTROPHY
Plan designed to
increase muscle
size.
Plans that have
training load 65-
80% of 1RM
ENDURANCE
Plan designed to
improve muscle
endurance.
Produce lean
muscle mass thru
high reps & low
weight.
FITNESS & TONING
Plan designed to
maintain current
levels of strength.