11

PHYSICAL EDUCATION AND

HEALTH
Second Quarter
Week 3
LEARNING ACTIVITY SHEETS

School ___________________________
 District MARIHATAG_____

P.E.11- QUARTER 2- WEEK 3

Competency: Sets FITT goals based on training principles to achieve and/or maintain HRF.
(PEH11FH-IIi-j-7 532)
Objectives: At the end of the week, you shall have:
 Demonstrate the FITT principle on designing personalized fitness program
 Adopt different types of training principles
 Perform personalized fitness program.

Schedul Activities Reference/Resour

e ce
Day 1 Activity 1
List down names of exercises that you know

Day 2 Activity 2

Make a design of your fitness program using the table below.

Mon Tue Wed Thu Fri Sat Sun

F
I
 T
Day 3
T
Activity 3.

Create your personal training program using FITT formula, training

principles and methods for two months period.

Give examples below

Frequency How many times you
engage in PA per
week
Intensity How much effort you
will give in every
repetition
Time How much time you
will spent in every
session
Type What is your fitness
goal
Overloading How much weight you
want to increase,
repetition, duration
and intensity.
Specificity Speed, power,
endurance training
Reversibility What will happen if
you reduce PA
Variance What type of activity

Day 4 Self-check of all activities (guided by parents or learning facilitators)

Day 5 Activity 5
Think at least one physical activity you have in mind that make you
achieve your fitness goals and design a program.

SUN MON TUE WED THU FRI SAT

 ANSWERS KEY

Activity 1
Answers may vary

Activity 2
Answers may vary

Activity 3
Answers may vary

Activity 4
Answers may vary

Reference

FITT Principle Cardiovascular Fitness

https://www.oercommons.org/courseware/lesson/20643/student/

Dotdash publishing family (2020) https://www.verywellfit.com/f-i-t-t-principle-what-you-need-

for-greatworkouts-1231593
Enclosure 1

Principles of training using FITT formula

Frequency

The first thing to set up with your workout plan is frequency how often you exercise.
Your frequency often depends on a variety of factors including the type of workout you're
doing, how hard you're working, your fitness level, and your exercise goals.

In general, the exercise guidelines set out by the American College of Sports
Medicine give you a place to start when figuring out how often to work out:

For cardio: Depending on your goal, guidelines recommend moderate exercise five or more
days a week or intense cardio three days a week to improve your health. If you want to lose
weight, you'll want to work up to more frequent workouts, often up to six or more days a
week.

For strength training: The recommended frequency is two to three non-consecutive days a
week (at least one to two days between sessions). Your frequency, however, will often
depend on the workouts you're doing, because you want to work your muscles at least two
times a week. If you do a split routine, like upper body one day and lower body the next, your
workouts will be more frequent than total body workouts.

Intensity

Intensity has to do with how hard you work during exercise. How you can change the
intensity depends on the type of workout you're doing.

For cardio: For cardio, you will usually monitor intensity by heart rate, perceived exertion,
the talk test, a heart rate monitor, or a combination of those measures. The general
recommendation is to work at a moderate intensity for steady-state workouts. Interval
training is done at a high intensity for a shorter period of time. It's a good idea to have a
mixture of low, medium, and high-intensity cardio exercises so you stimulate different energy
systems and avoid overtraining.
For strength training: Monitoring the intensity of strength training involves a different set of
parameters. Your intensity is made up of the exercises you do, the amount of weight you lift,
and the number of reps and sets you do. The intensity can change based on your goals. If
you are a beginner looking to build muscle stability and endurance, use a lighter weight and
do fewer sets with high repetitions: two or three sets of 12 to 20 reps. If your goal is to grow
muscle, do a higher number of sets with a moderate amount of repetitions (for instance, four
sets of 10 to 12 reps each). If you want to build strength, use heavy weights to do a more set
with fewer reps (five sets of three reps each, for example).

Time

The next element of your workout plan is how long you exercise during each session.
There isn't one set rule for how long you should exercise, and it will typically depend on your
fitness level and the type of workout you're doing.

For cardio: The exercise guidelines suggest 30 to 60 minutes of cardio but the duration of
your workout depends on what you're doing.1 If you're a beginner, you might start with a
workout of 15 to 20 minutes. If you're doing steady-state cardio, such as going for a run or
getting on a cardio machine, you might exercise for 30 to 60 minutes. If you're doing interval
training and working at a very high intensity, your workout will be shorter, around 20 to 30
minutes. Having a variety of workouts of different intensities and durations will give you a
solid, balanced cardio program.

For strength training: How long you lift weights depends on the type of workout you're
doing and your schedule. For example, a total body workout could take up to an hour,
whereas a split routine could take less time because you're working fewer muscle groups.

Type

Type of exercise you do is the last part of the F.I.T.T. principle and an easy one to
manipulate to avoid overuse injuries or weight loss plateaus.

For cardio exercise: Cardio is easy to change, since any activity that gets your heart rate
up counts. Running, walking, cycling, dancing, and the elliptical trainer are some of the wide
variety of activities you can choose. Having more than one go-to cardio activity is the best
way to reduce boredom, and your body needs variability along with progressive overload.

For strength training: Strength training workouts can also offer variety. They include any
exercise where you're using some type of resistance (bands, dumbbells, machines, etc.) to
work your muscles. Bodyweight exercises can also be considered a form of strength training.
You can easily change the type of strength workouts you do, from total body training to
adding things like supersets or pyramid training to liven things up
 According to WHO, 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
"How hard a person works to do 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.

Metabolic Equivalents (METs) are commonly used to express the intensity of

physical activities. MET is the ratio of a person's working metabolic rate relative to their
resting metabolic rate. One MET is defined as the energy cost of sitting quietly and is
equivalent to a caloric consumption of 1kcal/kg/hour. It is estimated that compared with
sitting quietly, a person's caloric consumption is three to six times higher when being
moderately active (3-6 METs) and more than six times higher when being vigorously active
(>6 METs).

Here is the example on how you compute your MET

• METs x 3.5 x BW (kg) / 200 = Kcal/min.
• For example, Shane is a 40-year old male who weighs 195 pounds. You can use
this formula to determine how many calories per minute he uses during some of his
regular activities:
• 2 hours of bicycling @ 12.0 mph (METs: 8.0)
• 8.0 x 3.5 x 88.6 / 200 = 12.4 Kcal/min x 120 = 1488 Kcal
• 45 minutes of resistance training – explosive effort (METs: 5.0)
• 5.0 x 3.5 x 88.6 / 200 = 7.8 Kcal/min x 45 = 351 Kcal

Online MET Calculator: http://lamb.cc/calories-burned-calculator/

In order to get the most out of your training, you must follow some basic simple
training principles which are overload, specificity, reversibility, and variance. Overload
means we must put our bodies under more stress than normal in order for adaptive changes
to be made. Specificity relates to ensuring the training done is specific to the sport or activity.
Reversibility means if you don’t keep it up you will lose it and variance relates to varying the
training activities.

Four principles of training

1. Overload
In order to progress and improve our fitness, we have to put our bodies under
additional stress. Applying this training principles will cause long-term adaptations, enabling
our bodies to work more efficiently to cope with this higher level of performance. Overloading
can be achieved by following the acronym FITT:
• Frequency: Increasing the number of times you train per week
 • Intensity: Increasing the difficulty of the exercise you do. For example, running at 12
km/h instead of 10 or increasing the weight you are squatting with.
• Time: Increasing the length of time that you are training for each session. For
example, cycling for 45 minutes instead of 30.
• Type: Increase the difficulty of the training you are doing. For example, progress
from walking to running.

2. Specificity
This principle relates to the type of training that you do. It should be specific to you
and your sport. You should train the energy system which you use predominantly (i.e. don’t
run 5,000 meters in training if you’re a sprinter!) and the fitness and skill components most
important to your sport, for example, agility, balance or muscular endurance.
Another example is to swim a lot in training then expecting your running to improve
significantly. Your general fitness will improve so therefore your running may also improve,
not nowhere near as much as if you focus son on running instead of swimming. You should
also test the components which are important in your sport to see your strengths and
weaknesses. With this information, you can focus on improving your weak points.

3. Reversibility
Use it or lose it! Basically, if you stop training then the improvements you have made will
be reversed. So if you are ill or have a holiday and do not train for a period of time (even as
little as a week) you may not be able to resume training at the point where you left off.

4. Variance
Try to vary your training, to keep you interested and to give your body a different
challenge. Remember a change is as good as a rest. Many professional athletes will play a
completely different sport in-between their main season, to keep their fitness up whilst still
having a rest! A training method is the form of exercise you select to improve your fitness.
The training method selected has a significant impact on training outcomes. Training must
be relevant to your goals; this refers to the training principle of specificity. Those interested in
improving strength and power may use weight or plyometric training whereas someone
wanting to improve their cardiovascular fitness may use continuous, fartlek or interval
training.

Training methods to improve speed, strength, and power

Resistance training
This training method improves strength, power or muscular endurance. The area of
fitness developed is determined by the resistance, repetitions, and sets performed.
Resistance training can be performed using dumbbells, barbells, resistance machines,
pulleys, body weight or equipment such as kettlebells, resistance bands or sandbags.
A performer completes a specific number of repetitions and sets depending on their
goals. The intensity of weight training can be calculated through working out your one max
rep and then working at a percentage of their one max rep.
• To develop strength and power, an individual will perform 3-5 sets of 3-5 reps at 85-
95 % of their 1 rep max rep
• To develop muscular hypertrophy (increased muscle size and strength) an
individual will perform 3-5 sets of 8-12 reps at 70-80 % 1 rep max
• To develop muscular endurance, an individual will perform 2-3 sets of 12-20 reps at
approximately 60 % of their 1 rep max.

The idea of resistance training is to contract a muscle against a resistance. The

exercises selected must relate to the muscle groups used in sport and your training goals. A
sprint cyclist, for example, would focus on strength training in their leg muscles. Often, 6-8
exercises are performed, starting with compound (large) exercises such as the squat,
deadlift or bent over rows and finishing with isolation (small) exercises such as bicep curls or
lateral raises. Example of a whole-body muscular hypertrophy training session. Perform 3
sets of 10 repetitions of the following exercises with 2 minutes rest in between sets.

• Squat
• Chest press
• Lunge
• Bent over row
• Shoulder press
• Bicep curl
• Leg extension

Plyometric training
Plyometric training is used to increase power (strength x speed) and strength, this
translates to higher jumps and faster sprint times. It typically involves bounding, hopping or
jumping style exercises but can include medicine ball work or box work. Plyometric training
involves an eccentric (lowering and landing) contraction where muscles lengthen under
tension (downward phase of a squat) followed by a concentric contraction, where muscles
shorten under tension (upwards phase of a squat).
The eccentric phase, or landing phases, involves the pre-loading of the agonist
muscle, the concentric phase, or take-off phase, uses the stored energy to increase the
force of movement, resulting in a more powerful contraction. This type of training is very
demanding on the body, usually, 3-5 sets of 3-5 repetitions are performed. Read more on
plyometric training.

Training methods to improve cardiovascular fitness and muscular endurance

Continuous training
Involves low-intensity exercise for long periods of time without a rest or break. A
performer normally performs continuous training for a minimum of 20 minutes in their aerobic
training zone (60-80 % of heart rate max). An example continuous training workout could be
a 30-minute run at 60 % heart rate max. Adjusting the pace or effort of the activity can vary
the exercise intensity, for example instead of running at 60 % heart rate max, increase to 70
%.

Fartlek training
Fartlek is a Swedish word for speed play and is a form of continuous training during
which the speed or terrain of the activity is varied so that both aerobic and anaerobic energy
systems are stressed. This could involve periods of sprinting, jogging or walking or could
include uphill, downhill and flat running. Due to the nature of the different intensities, this
type of training is useful for improving cardiovascular fitness, muscular endurance, speed,
recovery times and lactate threshold (the amount of lactate acid you can tolerate). This is
often a more demanding form of training compared to continuous training due to the higher
intensities.
\Example of fartlek training sessions:

• 5-minute jog to warm up

 • Sprint for 30 seconds
• Jog for 90 seconds
• Run approx. 75 % for 50 seconds
• Jog for 90 seconds
• Repeat 6 times

Interval training
Involves periods of exercise or work followed by periods of rest. It is effective at
improving cardiovascular fitness, muscular endurance, speed, recovery times and lactate
threshold. Typically, interval training involves a work-rest ratio of 1-2, for example, exercising
for 30 seconds, resting for one minute. The length of work periods and rest is dependent on
your intended outcome. An example interval training workout:
• 30 seconds hard
• 1-minute active res
• Complete 10 rounds

Circuit training
This involves a series of exercises, known as stations, being performed one after the
other. Typically, circuit training involves 8-10 stations performed for a certain number of
repetitions or time. When planning a circuit, it is important to vary the muscle group you work
and think about the number of repetitions or time spent on each station. A circuit can be
designed to develop any aspect of fitness but tends to be used for general body
conditioning.

An example training session

• Complete the following exercises for 40
seconds with 20 seconds rest. Complete 2-4 laps
• Bodyweight squats
• Press-ups
• Plank
• Star jumps
• Lunges
• Plank press
• Back extensions
• Mountain climbers