Physical Education for the Grade 11 Senior High School

1. FITT Goals
Based on
Training
Principle

2. PRINCIPLE OF EXERCISE
-necessary to maximize
the outcome of the
physical fitness and to
modify the FITT.

3. The Principles of
Physical Activity

4. OVERLOAD PRINCIPLE
It’s the most basic concept
that suggests something
“more than average” to
make a change happen.

5. PRINCIPLE OF PROGRESSION
It is a gradual increase in
everlasting effort or pressure
that is not achieved too
slowly or too quickly.

6. PRINCIPLE OF SPECIFICITY
It means that overloading
will precisely train the
appropriate body part to
benefit.

7. PRINCIPLE OF REVERSIBILITY
Muscle production will take
place if normal movement
and execution is carried out,
and if the operation ceases,
it will be reversed.

8. The FITT
Principle of
Physical Activity

9. FREQUENCY
The level of exercise refers
to the amount of times a
week that physical activity
is done.

10. INTENSITY
Intensity is the rate at
which the activity is
carried out.

11. Go over your recorded fitness results from the self- testing
activity. Compute for your THR following the procedure below.
My Target Heart Rate
1. Get the Maximum Heart Rate: MHR=220-your age
2. Determine the Heart Rate Reserve: HRR= MHR-
Resting Heart Rate
3. Take 60% and 80% of the HRR
a. 60% x HRR = .60 x 123
= 73.80 or 74 bpm

12. b. 80% x HRR = .80 x 123
= 98.40 or 98 bpm
4. Add each HRR to Resting Heart Rate (RHR) to
obtain the Target Heart Rate (THR) range.
a. 60% HRR 74 + 80 = 154 beats per minute
b. 80% HRR 98 + 80 = 178 beats per minute
Therefore, your target heart rate range is 154 to 178 beats per
minute. (When you do physical activity, your heart is within the
usual range, so you need to choose mild-intense exercises that
can make your heart beat within the THR range.)

13. TYPE
The type of activity shall be
determined in accordance with
the concept of development and
the specificity.

14. Cardiovascular Flexibility Muscular Strength
Fitness and Endurance
Step Aerobics Stretching Squats
Walking Sit and reach Sit-ups
Jogging Lungers Dips

15. TIME
Time is the duration of the physical
exercise session. Inversely, the more
intensive the job being conducted,
the shorter the time it is completed.

16. Direction: Compute the target heart rate
John is a Grade 11 student. He is 17
years old and he loves to play basketball.
How would you solve John’s Target Heart
Rate?

17. REFLECTION:
Assuming you are an athlete, do
you think setting FITT goals in a
certain training principle is helpful
or a great factor for your skill
improvement? Why?