WHAT I KNOW

1. A 6. C 11. B
2. A 7. D 12. D
3. C 8. B 13. A
4. B 9. C 14. A
5. D 10. A 15. A
WHAT’S IN
Activity 1. FITNESS QUEST

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Direction: Identify what HRF components do the following physical activities in column A

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belong to. Then, determine whether they are Cardiovascular Activity, Flexibility

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Muscular or Strength Activity and Endurance Activity. Write your answer on a separate

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sheet.

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Column A rs e Column B
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1. JOGGING CARDIOVASCULAR ACTIVITY/
ENDURANCE ACTIVITY
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2. WALKING CARDIOVASCULAR ACTIVITY/

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ENDURANCE ACTIVITY
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3. SIT-UPS MUSCULAR STRENGTH

ACTIVITY/ ENDURANCE
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ACTIVITY
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4. LUNGES MUSCULAR STRENGTH

ACTIVITY/ENDURNCE
ACTIVITY
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5. DYNAMIC STRETCHING FLEXIBILITY

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6. BODY-WEIGHT EXERCISE MUSCULAR STRENGTH

ACTIVITY/ ENDURANCE
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ACTIVITY
7. SWIMMING CARDIOVASCULAR ACTIVITY/
ENDURANCE ACTIVITY
8. YOGA FLEXIBILITY

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 9. BRISK WALKING CARDIOVASCULAR
ACTIVITY/ENDURANCE
ACTIVITY
10. STRETCHING FLEXIBILITY
11. SQUATS MUSCULAR STRENGTH
ACTIVITY/ ENDURANCE
ACTIVITY
12. PLANKS MUSCULAR STRENGTH
ACTIVITY/ ENDURANCE
ACTIVITY
WHAT’S NEW

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Activity 2: WORD HUNT

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Directions: Find ten (10) words related to health on the grid. Words appear

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straight, across, up and down, down and up, and diagonally. Write your answer
on a separate sheet. rs e
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1.__TRAINING________________ 6.____TYPE_____________________
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2.__FREQUENCY______________ 7.____INTENSITY______________
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3. _SPECIFICITY___ __________ 8.____OVERLOAD______________

4.__PRINCIPLE _______________ 9.____TIME_____________________

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5.__PROGRESSION___________ 10.____REVERSIBILITY________

WHAT’S MORE
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Activity 3: LET’S DO THIS

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Direction: Perform each activity at a time and fill out the table below with the
required information.
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Describe the 5-minute 4- minute 3- minute

activity based on walking sweeping floors jumping jacks
the following: around home
How did you feel? I don’t feel tired I’m a little bit I feel really tired

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 at all. tired and my legs after doing the
hurt a bit. activity.
How was your My breathing was My breathing My breathing was
breathing? fine because I quickens, but I’m heavy and my
used to walked not out of breath heart is pumping
everyday rapidly
How much did Just a very small A little bit of A lot of sweat
you sweat? amount of sweat sweat came out. came out
came out.
Did you have
difficulty NO NO YES
speaking?

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Reflection:

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1. Which among the three (walking around, sweeping floor, 3-minute

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jumping jacks) is considered:
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a) Light activity: 5- minute waking around home

Justify your answer: because it only put a least amount of effort. And
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walking do not cause you a break of sweat or produce shortness of

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breath.

b) Moderate activity: 4- minute sweeping floors

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Justify your answer: because it puts more amount of effort than light
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activity. And sweeping the floor develop a sweat after how many minutes
of the activity and it and it makes your breathing quickens but not out of
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breath. It consumed more oxygen than light activity.

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c) Vigorous Activity: 3-minute jumping jacks

Justify your answer: because jumping jacks needs a lot of effort. It
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produces large increases in breathing or heart rate, you develop a sweat

only a few minutes of activity and you can’t say more than a few words
without pausing for a breath. It consumed highest amount of oxygen that
makes people very tired after doing such activity.

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 WHAT I HAVE LEARNED
Direction: In this activity you will summarize all your learnings.

1. Review all the readings you had about the lesson.

2. Cite a generalization by filling in the blank to complete the sentences:

A. F.I.T.T is a principle of physical activity that helps you create a workout

plan which will be beneficial in reaching your fitness goals. F.I.T.T. stands for
frequency, intensity, time, and type of exercise. It provides guides on how to

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control your program and get favorable results. To avoid boredom, injuries,

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and weight loss plateaus, this principle will help you figure out how to alter

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workout types, time, intensity and activities.

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B. Principles of overload is a principle that pertains to doing “more than
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normal” for improvement to happen. It means to boost our fitness, strength, or
endurance. Workload is extended accordingly. Applying these training
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principles will cause long-term adaptations, enable the body to figure more
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efficiently to deal with higher level of performance.

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C. Principles of progression is a gradual and systematic increase within

the workload over a period of time will lead to improvement in fitness without
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risk of injury. If overload occurs and increase rapidly, it may lead to injury or
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muscle damage. If increased slowly, improvement is unlikely. For instance, the

athlete who exercises vigorously only on weekends violates the principle of
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progression and may not see obvious fitness gains. The Principle of
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Progression also stresses the requirement for correct rest and recovery.
Continual stress on the body and constant overload will lead to exhaustion
and injury. You ought not to train hard all the time, as you'll risk overtraining
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and a decrease in fitness.

D. Principles of specificity is often the principle of specificity in action.

This principle simply states that exercising a specific piece or component of

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 the body primarily develops that part. 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. And “Practice makes perfect.”

E. Principles of reversibility is 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. 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

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time which throws the body back to its pre-training condition.

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3. What factors should be considered when designing a

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personal fitness program? Why? Understanding the F.I.T.T. principle
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helps you create a workout plan which will be beneficial in reaching your
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fitness goals. F.I.T.T. stands for frequency, intensity, time, and type of exercise.
These are the four elements you would like to believe to make workouts that
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suit your goals and fitness level.

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4. Why is it essential to incorporate a warm-up and cool down

in a routine exercise? A warm-up is essential prior to actual workload as
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it prepares the body for more strenuous activity. It increases the blood flow to
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the working muscles without an abrupt increase in lactic acid accumulation.

According to research, the warmer the body and muscle, the higher the
muscular output. A good warm-up also prepares the heart, muscles, and joints
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for the next activity by decreasing joint stiffness and increasing the nerve
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impulses. Cool-down is essential after a workout as it permits the pre-exercise

heart rate and blood pressure for a gradual recovery. Cooling down may be
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most vital for competitive endurance athletes, like marathoners, because it

helps regulate blood flow.

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 WHAT I CAN DO
Understanding the F.I.T.T. principle helps you create a workout plan which will be beneficial
in reaching your fitness goals. F.I.T.T. stands for frequency, intensity, time, and type of
exercise. These are the four elements you would like to believe to make workouts that suit
your goals and fitness level.

FITT Goals Frequency Intensity Type Type

Parts of the (Indicate Light, Kind of (Total fitness
Fitness Plan days of the Moderate – exercises, plan not less
week) Vigorous selected than 60
physical minutes)
activities

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Warm-up

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Workout

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1.Warm-up Monday moderate Arm reach 1 hour
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Knee lifts
Hip rotations
Arm circles
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2. workout Tuesday vigorous Running, 1 hour

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Jumping rope,

3.workout Wednesday vigorous Burpees,

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Jumping jacks
1 hour
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4.workout Thursday moderate Bicycling,

Brisk walking
1 hour
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5.Cooldown Friday moderate Knee to chest

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pose,
Reclining
butterfly pose,
Seated forward 1 hour
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bend,
Child’s pose,
Cobra stretch

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 Cooldown

ASSESSMENT
1. C 6. B 11. B
2. A 7. D 12. C
3. D 8. B 13. A
4. B 9. D 14. D

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5. C 10. A 15. A

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