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Module 4 Pe Health

This document outlines the key principles of exercise training and health-related fitness. It discusses the principles of overload, progression, specificity, individuality, and reversibility. It also defines SMARTER goals and explains the FITT principle for frequency, intensity, time, and type of exercise. The document provides examples for applying these concepts, such as recommending 30 minutes of moderate exercise 3-5 times per week to improve cardio-respiratory fitness. Overall, the document provides guidance on developing fitness goals and exercise plans based on established training principles.

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Jhasmin Gutierrez
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20 views

Module 4 Pe Health

This document outlines the key principles of exercise training and health-related fitness. It discusses the principles of overload, progression, specificity, individuality, and reversibility. It also defines SMARTER goals and explains the FITT principle for frequency, intensity, time, and type of exercise. The document provides examples for applying these concepts, such as recommending 30 minutes of moderate exercise 3-5 times per week to improve cardio-respiratory fitness. Overall, the document provides guidance on developing fitness goals and exercise plans based on established training principles.

Uploaded by

Jhasmin Gutierrez
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 PDF, TXT or read online on Scribd
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ST.

VINCENT COLLEGE OF CABUYAO


Mamatid, City of Cabuyao, Laguna
S.Y.: 2020 – 2021

SENIOR HIGH SCHOOL DEPARTMENT


MODULE (1st Sem)
PE and Health – 11

I. MODULE 4
TOPIC: Training Principles to Maintaining Health-related Fitness
REFERENCE: DIWA Senior High School Series; Physical Education and Health
Pages: 51 – 71

II. OBJECTIVES:
At the end of this module, the students should be able to:
a. Determine the three main principles of exercise training.
b. Set one’s frequency, intensity, time, and type (FITT) goals base on training principles
to achieve and/or maintain HRF.
c. Participate in fitness activities in a variety of settings and with different companions.

III. KEY CONCEPT:(SUMMARY OF THE LESSON)

Principle of Exercise Training


1. Principle of Overload–states that the body must work harder than what it is use to in order
for it to adapt. For example, in order for a muscle (including the heart muscle) to get stronger,
it must be overloaded or worked beyond the usual load.
2. Principle of Progression– states that the body should experience a gradual increase in
workload. The body will injured if it experiences a workload that is too hard and too soon.
The body should be give an ample time to recover and get used to the new workload.
3. Principle of Specificity – this principle explains that a specific type of exercise brings about
specific benefit. For example, a person who trains for a marathon should not expected to be
able to lift heavy barbells.
4. Principle of Individuality – states that no two persons are the same and their rate of
adaptation to the same workload differs.
5. Principle of Reversibility – states that if an individual stop to exercise, the body gradually
returns to its initial level of fitness.

SMARTER Objectives
Objectives Description Goal
S Specific What, Why, Who, When, and How? I will exercise for 30 minutes at
You should have a definite direct least 3 times a week.
target objective.
M Measurable Objectives should be measureable to I will able to run for 30 minutes
truth fully gauge your goal. without stopping.
A Attainable/ Goals should be stimulating, neither I will finish the 5K fun run in 30
Achievable too comfortable nor too difficult. minutes or less.
R Realistic Goal should be attainable given the I will compete in a 10K event in
resources, effort, and time. 6 months.
T Time- Goals must be timely, helpful, and I will lose at least 5 kilograms in
bound attainable in a period. 3 months.
E Exciting Goals must be motivational and I will learn how to swim and ride
encouraging to level up and improve. a bike so I can join the triathlon
club.
R Recorded Evaluate the workout you have done, I will increase the distance I can
its regularity, moderation, time given, run by 10% every 2 weeks.
and the progress made with the type
of training.

FITT PRINCIPLE - the foundational concepts you need to keep in mind are mention in the acronym
FITT that will help you assess your physical activity to produce health-related fitness benefits.
Frequency – how often you do physical activity in a week.
Intensity – how hard you are working while performing the activity.
Time – how long you are doing the activity.
Type – what type of activity you are doing.

Example:
 Frequency
For you see Progress in cardio-respiratory fitness, it is recommended that you do aerobic
exercises three to five days a week.
 Intensity
It is recommend that exercising with a target heart rate of 50 to 70 percent of your
maximum heart rate for beginners, and for moderately intense exercise. As they adapt to the
intensity, they may be able to increase the intensity gradually to expect significant
cardiovascular fitness benefits.
You can work at 70 to 85 percent of your maximum heart rate during vigorous activity.
 Time
Here are some recommendations for physical activity and exercise.
1. Physical Activity
The WHO recommends that those aged 5-17 must get 60 minutes of physical activity
per day. Greater than 60 minutes will give additional health benefits. Most of these activities
should be aerobic exercises.
2. Exercise
The minimum is 30 minutes per day (60 minutes as per the WHO guideline is better) of
moderate to vigorous physical activity (MVPA). It is also acceptable to do shorter sessions of
10 minutes exercise several times within the day.
 Type
Any type of rhythmic activity that can sustained continuously for at least 20 minutes and
uses large muscle groups recommended. Examples of such activities are brisk walking, cycling,
and swimming. Some high-intensity anaerobic activities can also be included like sprinting and
weight training.

Long Term Goals: Product Goals


Take many months or years to achieve with lots of effort and dedication involved.
Short Term Goals: Process Goals
It can accomplished within weeks or months that must lead; you one-step closer to your long-
term goals.

The following are guidelines that can help in determining fitness goals:
 Define your personal needs
 Set clear goals
 Write short-term and long-term performance goals.
 Write a fitness contract.
Prepared by: Checked by:

MARIBEL S. CASIN, LPT KIMBERLY S. MAGBOO, LPT


P.E and HEALTH Teacher SHS Academic Coordinator

Approved by:

TEOFILO H. ORIO JR., LPT, MAEd


SHS Department Head

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