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Physical Education 12 Fitt Goals

This document contains a physical education assignment on the FITT principles of exercise. It includes: 1) A pre-assessment quiz on the principles of exercise training and defining FITT components. 2) Examples of light, moderate, and vigorous intensity activities and calculating target heart rate ranges. 3) Instructions to create FITT goals based on the target heart range and principles learned. 4) Questions to reflect on applying the FITT principle to develop an effective training plan.

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Jenalyn Bugaay
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2K views

Physical Education 12 Fitt Goals

This document contains a physical education assignment on the FITT principles of exercise. It includes: 1) A pre-assessment quiz on the principles of exercise training and defining FITT components. 2) Examples of light, moderate, and vigorous intensity activities and calculating target heart rate ranges. 3) Instructions to create FITT goals based on the target heart range and principles learned. 4) Questions to reflect on applying the FITT principle to develop an effective training plan.

Uploaded by

Jenalyn Bugaay
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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PHYSICAL EDUCATION 12

FITT GOALS

Name: Jenalyn Bugaay Grade 12 – ABM A

PRE-ASSESSMENT
Part I. Instructions: Read and answer the questions carefully. Write the
letter of the correct answers in your notebook.

1. Manny Pacquiao increases the number of jumping jacks he does from one hundred
times to two hundred times. What principle of exercise training is observed by Many
Pacquiao?
A. Principle of Specificity C. Principle of Reversibility
B. Principle of Progression D. Principle of Overload

2. Hidelyn Diaz’s goal is to win a gold medal on the upcoming Tokyo Olympics. She will
be participating in the 55 kg division of the weightlifting event. Thus, she lifts heavy
weights every day. What principle of exercise training is observed by Hidelyn Diaz?
A. Principle of Individuality C. Principle of Reversibility
B. Principle of Progression D. Principle of Specificity

3. Anna runs 1 kilometer every day during summer vacation. Due to this, she lost 2
kilograms of weight by the end of May. She stops running every day when classes
started. After a few months, she gains back the 2 kilograms of weight that she lost.
What principle of exercise training did Anna experience?
A. Principle of Overload C. Principle of Individuality
B. Principle of Reversibility D. Principle of Specificity

4. Princess plans to perform 10 curl-ups this week. She also plans to add five curl- ups
after this week. What principle of exercise training is observed by Princess?
A. Principle of Specificity C. Principle of Reversibility
B. Principle of Progression D. Principle of Individuality

5. Kevin and Joseph followed the same fitness plan every day. Joseph being an athlete
gained great results. On the other hand, Kevin struggled during the exercise program
and even sprained his ankle. What principle of exercise training is observed by Kevin
and Joseph?
A. Principle of Individuality C. Principle of Reversibility
B. Principle of Progression D. Principle of Specificity
Part II. Instructions: Fill-in the blanks with the correct missing letters to form
the correct word/s that is/are being described in the following statement/s.
Write your answers in your notebook.

1. F R E Q U E N C Y
It is the number of physical activities done each week.

2. I N T E N S I T Y
It is the rate at which each physical activity is performed.

3. T Y P E
It is the mode of exercise or activity.

4. T I M E
It is the duration or distance covered in an exercise session.

5. H E A L T H – R E L A T E D FITNESS
It is your current fitness level.

ACTIVITY 1: MOVE IT!

Walk around Jog around 30 Jump jacks


your house for your house for
three minutes three minutes
1. What is your
pulse rate after 120 beats 174 beats 216 beats
doing the activity?
2. How is your Still normal Difficult to talk but I can’t talk because
talking ability? still can of tiredness.
3. Is the Intensity of It was a light activity It was a moderate It was a vigorous
the physical activity because it did not activity because it activity because it
light, moderate, cause me to break a causes light to makes a sweat
or vigorous? sweat or produce moderate sweat and profusely and
Why? shortness of makes it difficult to makes it difficult to
breath.  talk. talk.
ACTIVITY 2: IDENTIFY THEM!

Instructions: Cite three physical activities that you do at home that can be identified as
Cardiovascular Fitness, Flexibility Activities, or Muscular Strength and Endurance
Activities. Write your answers in your notebook.

Cardiovascular Fitness Flexibility Activities Muscular Strength and


Activities Endurance Activities
Using treadmill for 10mins Doing yoga exercises for Plank for 2minutes
everyday 30 minutes 3 times a day everyday
Dancing Zumba from Doing hamstring stretch Doing lunges exercise, 12
Youtube with my sister before running. per leg
every morning
Jumping rope in 15 minutes I do side bend stretch I do squats 3 sets of
before doing a cardio 15reps.
exercises.

EXPLORE!

Instructions: Read and answer the questions carefully. Write your answers
in your notebook.

1. Why is it important to follow the principles of exercise training (e.g. Principle of


Overload, Progression, Specificity, Individuality, and Reversibility)?
 Understanding exercise principles enables trainers to monitor the stress
(exercise load) exerted on their clients in order to make training safe and
effective, assisting the client in reaching their goals.

2. What is the difference between Frequency, Intensity, Type, and Time?


 FITT stands for frequency (how frequently you exercise), intensity (how
hard you exercise), duration (how long each session lasts and what time
of day you exercise), and type (what activities you undertake).

3. Why is it important to maintain your health-related fitness on the FITT principle?


 The F.I.T.T. concept describes how to tweak your program to get in shape
and get greater outcomes. It also teaches you how to vary your routines to
avoid boredom, overuse injuries, and weight reduction plateaus.

4. How can you use the FITT principle in maintaining your health-related fitness?
 Using the F.I.T.T. approach in your workout planning can help you reach
your weight reduction objectives as quickly as possible. You will not only
attain your goals in the least amount of time, but you will also enjoy your
routine more due of the diversity put into it.

ACTIVITY 1: HOW INTENSE SHOULD YOU BE?


Instructions: Compute your Target Heart Rate Range in 4 steps. Fill in the blanks by
solving what is being required in each step. Write your answers in your notebook.
1. Get your Maximum Heart Rate
MHR = 229 – 18
MHR = 211

2. Get your Heart Reserve Rate


HRR = MHR – 99
HRR = 112

3. Get the 60% to 80% of the Heart Reserve Rate


3. a) 60% X HRR = 67.2
3. b) 80% X HRR = 89.6

4. Get the Target Heart Rate


4. a) 60% HRR + Resting Heart rate = 166.2
4. b) 80% HRR + Resting Heart rate = 188.6

5. Target Heart Range is 166.2 to 188.6

ACTIVITY 2: PLAN IT!


Instructions: Create your own FITT goals based on your target heart range. Write your
answers in your notebook.

FITT GOALS Frequency Intensity Type Time


(Identify days in (Light, (Aerobic (Amount of time
a week for your moderate, Exercise- spent for the
activity) heavy/vigorous) Specific to activity)
Dance)
Warm-up 3-5 times per Light Flexibility 30-60 minutes
week Exercise -
Stretch
Week 1 and 2 3-5 times per Moderate a. Cardio 30-60 minutes
exercise goal week Exercise -
Running
b. Muscular
Exercise -
Plank
Week 3 and 4 3-5 times per Moderate a. Cardio 30-60 minutes
exercise goal week Exercise -
Jogging
b. Muscular
Exercise -
Pushups
Cooldown 3-5 times per Moderate Child’s Pose 30-60 minutes
week

REFLECT!
Instructions: Read and complete the statements below. Write your answers in your
notebook.
I have learned that the FITT Principle can help us in developing a training plan that will
help us achieve our fitness objectives more effectively.
I have realized that FITT Goals is important.
I will apply it to myself and for my daily life.

ASSESS WHAT YOU HAVE LEARNED


Instructions: Read and answer the questions. Copy the chart and write your answers in
your notebook.
Questions Frequency Intensity Type Time
1. Differentiate Frequency is Intensity is how Type refers Time refers to
Frequency, Intensity, how often you hard you to what kind the time of
Type and Time from exercise. Usually exercise. We of exercise day you
one another. we measure this might you are exercise and
by number of categorize this doing. how long
days each week. as low, each session
moderate, or lasts
high intensity.

2. Give at least one 3-5days per Moderate Cardiovasc 30-60


fitness goal for each week ular minutes
component of the FITT Exercises
principle
3. Why is it important to The F.I.T.T. concept describes how to tweak your program to get
maintain your Health- in shape and get greater outcomes. It also teaches you how to
Related Fitness based vary your routines to avoid boredom, overuse injuries, and weight
on the FITT principle? reduction plateaus.

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