3rd Term

WEEK-2
12 PE and HEALTH 4
Quarter 3 – Module 3:
FITT Goals: Health Related
Fitness

Name: ______________________________________ Grade: ______________

Strand/Section:_______________________________ Score: ______________

 Let Us Learn
Before we start, our lesson specifically seeks to achieve the
learning competency Sets FITT goals based on training
principles to achieve and/or maintain HRF PEH12FH-IIi-j-7

And we will focus our learning objectives with the following:

1. Create a workout plan to set FITT goals to achieve and maintain HRF

Are you ready? Let’s do this. Now, let us start learning about this
module. Enjoy!

Let Us Try
CHOOSE AND GROUP
Materials: pen and paper

Instruction: Identify the different exercises on the box which are used
to test the HRF classifications. Write them on its correct
group.

1.5 mile run weight lifting sit & reach

BMI sit-ups jumping rope push up

Resistance band exercise yoga skinfold

Muscular Strength Muscular Endurance Flexibility

_______________ ________________ ________________

_______________ ________________ ________________

Cardiovascular Endurance Body Composition

_______________ ________________
_______________ ________________

Guide Questions:
1. What are the exercises used to test HRF Components?
__________________________________________________________________________
__________________________________________________________________________

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 2. What lifelong fitness components necessary to ensure the body to

perform normal daily tasks?

__________________________________________________________

Let Us Study
FITT stands for:
Frequency: refer on how often your exercise (e.g. daily, 2-3 days a
weeks, weekly)
Intensity: refer on how hard you exercise (e.g. 3 sets of repetition,
gradually increasing, maintain distance, speed, or sets
Time: Refers how long you exercise (e.g. 30 minutes daily, 20-30
minutes, about 40 – 1hr daily)
Type: refers to what kind of exercise you do (aerobics, stretching,
push-up)
Health Related Fitness Components:
Cardiovascular Endurance: the ability of the heart, blood vessels, and
lungs to supply oxygen to the working muscles. It can be tested by
completing the 1.5 mile run, step test, PACER, 12 minute cycle, or the 12
minute swim.
Muscular Endurance: the ability to efficiently use muscles over a longer
period of time. The ability of a muscle to repeatedly contract or sustain
continuous contraction involving less than maximum force. Muscular
endurance can be tested by performing the one minute sit-up test or push-
up test.
Flexibility: the ability to move at the joints through a full range of motion.
Flexibility is evaluated with a sit and reach test, arm and shoulder flexibility
test, yoga and prone trunk test.
Body Composition: the amount of body weight that is fat compared to
muscle, bones, and other body tissues. Body fat percentage can be
estimated by four different testing protocols: skinfolds, hydrostatic weighing,
bioimpedance analysis, and BMI (Body Mass Index)

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 Let Us Practice
Perform the following activities. Video your performance.

1. Sit-up
2. Yoga position
3. 1 kilometer run
4. Sit and reach

Let Us Practice More

SET AND CREATE

Make your own workplan using FITT formula and HRF to achieve
your fitness goals.
Cardio Endurance Strength Flexibility

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 Let Us Remember

FITT Goals: Health Related Fitness

1. FITT stands for Frequency, Intensity, Time and Type.

2. Health Related Fitness (HRF) involves exercise activities that you do in

order to try to improve your physical health and stay healthy, particularly in

the categories of cardiovascular endurance, muscular endurance and

strength, flexibility and body composition.

Let Us Assess
Direction: Write the letter of your answer on a sheet of paper.

1. Which of the following is not TRUE about FITT?

A. It has four elements.

B. It helps you create workout plan.

C. It weakens your body.

D. None of the above

2. Before you do some exercises you need to stretch your body first, why?

A. to become more flexible

B. leads greater range of motion

C. builds strength and stability

D. All of the above

3. Which of the following activities assess your flexibility?

A. Run B. Swim C. Answers A and B D. sit and reach

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4. Intensity during a cardiomuscular endurance workout means

A. How often an activity is performed

B. How long an activity is performed
C. How hard an activity is performed
D. Where an exercise id performed
5. You can improve or maintain how well heart and lungs work by applying
the FITT principle for?
A. CardioMuscular endurance
B. Flexibility
C. Muscular Strength
D. respiratory endurance
6. The number of days you work out each week.
A. Frequency B. Time c. Intensity D. Type
7. The curl up test measures the strength and endurance of what part of
your body?
A. Abdominal B. Legs c. arms d. back
8. If you are walking at a apace that causes your heart to beat less than
50% of its maximum heart rate, which FITT principle is variable do you need
to improve your cardiorespiratory endurance?
A. Frequency B. Time c. Intensity D. Type
9. Which FITT principle carriable is changed when you increase the length of
a run from 1 mile to 2 miles?
A. Frequency B. Time c. Intensity D. Type
10. To improve flexibility the frequency of the workout sessions should be
A. 2 to 3 sessions per week
B. 1 to 3 sessions per week
C. 3 to 5 sessions per week
D. 5 to 7 sessions per week

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 Let Us Reflect

I hope you learned a lot about our lesson for today, because it is
important nowadays to involve yourselves especially students like you in
exercises or trainings that will help your body in good shape. Exercise
training needs more than your daily routine or daily activities at home like
household chores. Participating in different fitness exercises regularly helps
you control your weight, prevents diseases and illness, improves your mood,
boost energy and promotes better sleep (Waehner, P. 2020).
Congratulations! You have done great job and accomplished lesson 5
of our module. I hope you will continue to learn and have fun with the
following modules. God bless!

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 12

PE and Health
12
Quarter 3 – Module 4:
Recreational Activities
Aquatics

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 Let Us Learn!

Good day learners!

This module will help you to reach the desired fitness goal through physical
activity in aquatics. You will be involve in tracking physical activity plan to
estimate energy expenditure as a basis to improve health outcome.
At the end of this module, you are expected to:

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
(PEH12FH-H-lla-t-8). Specifically, you will perform and track the intensity of
physical activities in aquatics.

Are you ready? Hope you will enjoy all of the activities.

Let Us Try!

Hello Grade 12 students! To set up your mood in physical activity, let us

have an activity to assess prior knowledge about physical activities in aquatics.

CROSSWORD PUZZLE

Direction: Find and encircle the words associated to intensity of physical

activities in the grid. Write your answers on the first column and write two
examples for each of your answers on the second column.

V Q A R M S T R E T C H A M
H I N E K M R J E L K D Q O
T O G H A I M D S T S L U D
O D E O M A T S A L L I A E
Q V M Z R X M R Y G T G J R
P I S F B O Y I W S A H O A
E V D I R U U S T Q I T G T
Z H D K L Y R S S O S U G E
F L U T T E R K I C K S I H
B A C K S T R O K E M O N G
B R E A S T S T R O K E G Y
N E C K R O T A T I O N R T

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 Intensity of Physical Activity Examples

1. a.

b.
2.
a.

b.
3.
a.

b.

Great job! How did you feel while doing the activity? This time, let us answer
the following questions:

Guide Questions:

1. How are the words you found in the grind associated to intensity of
physical activity?
__________________________________________________________
__________________________________________________________
__________________________________________________________

2. Do you know what each word mean? What is your basis of writing
the examples on the opposite column?
__________________________________________________________
__________________________________________________________
__________________________________________________________

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 Let Us Study

This time, think of physical activity that keeps your body healthy.
Direction: Fill in the “Concept Map” with examples of your daily physical
activity and classify the intensity.

My Daily
Physical
Example:
Example: Activity _________
_____________ Intensity
Intensity ________
_________

Example:
_________
Intensity
__________

Good! Can you guess now what our topic is? Focus your mind as we
explore our lesson today.

Intensity of Physical Activity in Aquatics

It is essential in aquatics to track the activities to know how active you are in
terms of your day-to-day swimming routines. This is important to know how an
individual's swimming skills improves to produce better results. Adolescents
should accumulate at least 60 minutes of physical activity at a moderate to
vigorous level every day to stay healthy and improve health.

1. Light intensity - an activity to which you begin to notice breathing, but

talking is fairly easy and requires least amount of effort compared to
moderate and vigorous activities.

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Example:

Standing Streamline
Arm Stretch Sitting Neck Rotation Reach Ups

Knee Extension Hip Flexor Lunge

2. Moderate intensity -an activity which the heart rate and breathing
increase, can hear yourself breathe, but you can still talk. It requires more
oxygen consumption.

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Example:

Aqua Jogging Leg Lifts Standing Water Push Ups

Arm Curl Flutter Kicking

3. Vigorous intensity -activity that a heart rate and breathing increase to a

level where it is difficult to talk. It requires the highest oxygen consumption.

One example of vigorous intensity is the swimming lap. In a swimming pool,

lap means length. In common usage, a “lap” means a completion of the course. In a
pool, the “course” is the pool itself, from one end to the other.

A lap applying swimming stroke:

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 A physical activity must be safe, ethical, and appropriate for your age and
experience level. Physical Activities can be:

a. School –Based
Physical activities that includes physical education classes, intramural
programs, and sport teams.

b. Non –School-Based
Physical activities include community sport programs, special interest clubs,
and home based exercise.

Let Us Practice

Great! Let’s test yourself. Please wear proper attire, proper

stretching and keep hydrated before doing the activity. Are you ready?

Activity: Log Me In

Direction: Make a 5-day Swimming Activity Log by performing one sample

physical activity for each category of intensity every day/every other day.
Write the time you spent in the activities (light, moderate, or vigorous) in
hours. If it is more than an hour, round off the number of minutes to
the nearest half-hour (0.5) so that it will be easy to add them up at the
end. A sample format and data were given below as your guide.
Please improvise a pool if a typical swimming pool is not available. Submit
pictures while conducting the activity as proof of your performance.

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 AQUATICS PHYSICAL ACTIVITY LOG
Name:______________________________ Section: _____________

Date Activity Description Intensity Level and Duration (Hours)

Light Moderate Vigorous

Nov. Arm Stretch 0.5

14, 1.0
2020 Aqua Jogging
0.5
Breast stroke

Nov.15, Hip flexor lunge 0.5

2020 0.5
Flutter Kicking

Side Stroke 1.0

Total Time at Each Intensity 1 hour 1.5 hours 1.5 hours

Level

Total Times at All Levels 4 Hours

Great! This time, you are tasked to answer the following questions based
on the result of your aquatics physical activity log.
Follow Up Questions:

1. Why do we need to track the intensity your aquatics physical activity?

2. What can you say on the over- all result of your aquatics physical
activity ? What is the reason behind the result of your physical activity
log?

Let Us Practice More

Excellent! This time, we will try to check your understanding on the

following activities.

Direction: Analyze the aquatics activity result and classify the intensity
level .Write your answer in the space provided.

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 Activity Description Intensity
Classification
1. Greg can perform backstroke, butterfly
stroke, breast stroke, and freestyle
since he joined in the different
swimming competition.

2. Diane’s flutter kick result is 0.5.

because it is her first time to engage in
aquatics activity.

3. Jane is afraid of water activities. She

only performed arm stretch during
their PE and Health -3 class.

Let Us Remember

Let us do this! This activity will check if you gain understanding from
our discussion. Begin now!

Direction: Fill in the blank by writing the missing word.

1. An activity which requires the highest oxygen consumption is
_____________________.

2. ___________________________ is an activity which requires least amount

of effort compared to moderate and vigorous activities.
3. An activity which requires more oxygen consumption _________________.

4. ________________ physical activities includes community sport

programs, special interest clubs, and home based exercise .
5. ________________ physical activities includes physical education classes,
intramural programs, and sport teams.

Let Us Assess

Amazing! Let us check if you could remember the lesson.

Direction: Encircle the letter of the correct answer.

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1. What is the importance of tracking the intensity of physical activities?
a It develops and improves physical appearance.
b. It builds camaraderie among peers.
c. It makes us experience competition.
d. It helps us to reach our desired health-related fitness goal.

2. All are light intensity physical activities except:

a. body stretching c. synchronized swimming
b. floating d. arm curl

3. What physical activity that needs highest oxygen consumption?

a. light intensity c. vigorous intensity
b. moderate intensity d. all of the above

4. How many minutes should adolescents accumulate daily from moderate to

vigorous physical activities to stay healthy?
a. 30 minutes c. 40 minutes
b. 60 minutes d. 10 minutes

5. Which of the following is not a non-school-based activity?

a. fitness clubs c. intramural program
b. weight training d. water rafting
6. Raul is a DAVRAA winner in aquatics event. How intense his swimming
routine be?
a. light intensity c. vigorous intensity
b. moderate intensity d. all of the above
7. What physical activity requires least amount of effort compared to
moderate and vigorous activities?
a. light intensity c. vigorous intensity
b. moderate intensity d. all of the above
8. What physical activities include physical education classes, intramural
programs, and sport teams?
a. school -based c. skill based
b. non-school-based d. international based

9. What activity increases breathing and heart rate, and requires more oxygen
consumption?
a. light intensity c. vigorous intensity
b. moderate intensity d. all of the above

10. What recreational activity consist of coordinated movement of the body

parts in the water?
a. aquatics c. dance
b. music d. camping

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 Let Us Enhance

Excellent! It’s time to enrich your knowledge. Arrange the jumbled

letters and write your answers in the space provided. Let’s begin!

1. What activity that requires more oxygen consumption?

ETAREDMO NETINTYIS
__________________________________

2. What activity that requires least amount of effort compared to

moderate and vigorous activities.

HTLGI NETINTYIS
________________________________

3. What activity that requires the highest oxygen consumption

OGORSUIV NETINTYIS __________________________________

4. What physical activities that includes community sport programs,

special interest clubs, and home based exercise?

NNO OOHCLS ESDAB

_________________________________

5. What physical activities that includes physical education classes,

intramural programs, and sport teams?

OOHCLS ESDAB
___________________________________

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 Let Us Reflect

Congratulations! You have accomplished the module and you did a great
job. Now, let us ponder this!

Aquatics is one of the physical activities performed in the water that

promotes and enhances both physical and mental fitness. It lends itself to a
well-balanced workout that improves all major components of physical
fitness -aerobic training, muscular strength and endurance, flexibility and
body composition. Each one of us requires an intensity of physical fitness
to reach the desired health related fitness goal. It can help us to live longer
and helps to prevent diseases. Staying active can relieve stress, depression,
and anxiety. Moreover, this activity promotes positive attitude, increase
social wellbeing, and improve holistic quality life.

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