Zamora Memorial College

Senior High School Department

Bacacay, Albay

Learning Module
in
PE Grade 12
Quarter 1
(Week 3)
EMERITO D. BASIILA
PE TEACHER
____________________________
Name of student
_____________________
Grade level/ section
_________________
Strand

Topic: FITT PRINCIPLES

At the end of the lesson, you should be able to:

• know the meaning of FITT Principles

• identify the use of each principle

 • discuss the importance of FITT Principles

• perform a task using the FITT Principles

HOW TO USE THIS MODULE

Before starting the module, I want you to set aside other tasks that will disturb you while enjoying the
lessons. Read the simple instructions below to successfully enjoy the objectives of this kt. I Have fun!
1. Follow carefully all the contents and instructions indicated in every page of this module.

2. Write on your notebook the concepts about the lessons. Writing enhances learning, that is
important to develop and keep in mind.

3. Perform all the provided activities in the module.

4. Let your facilitator/ guardian assess your answers using the answer key card.

5. Analyze conceptually the post-test and apply what you have learned.

6. Enjoy studying!

PARTS OF THE MODULE

• Expectations – These are what you will be able to know after completing the lessons in the module.

• Looking Back to your Lesson – This section will measure what learnings and skills did you understand
from the previous lesson.

• Brief Introduction – This section will give you an overview of the lesson.

• Activities – This is a set of activities you will perform with a partner.

• Remember – This section summarizes the concepts and applications of the lessons.

• Check your Understanding – It will verify how you learned from the lesson.

• Post-test – This will measure how much you have learned from the entire module.

LOOKING BACK AT YOUR LESSON

3 Ways Dancing Relieves Stress

1. WHEN THE BODY FEELS GOOD, THE MIND DOES, TOO!

• The scientific reason why dance can act as a stress reliever stems from the idea that when
the body feels good, the mind does, too.
• Any type of physical activity releases neurotransmitters and endorphins which serve to
alleviate stress. Neurotransmitters are chemicals within the brain that help communicate
messages throughout the body.
• Endorphins are the body’s natural painkiller to reduce stress and improve the mind’s
perception of the world.
2. DANCE OFFERS A CREATIVE OUTLET FOR PEOPLE TO EXPRESS THEIR PERSONALITIES IN A SAFE
ENVIRONMENT 1
• Dancing offers an outlet for people to express who they are––through music, movement or 111
even costumes!
• Dancing helps you connect to who you really are. Leave that suit or pencil skirt at the office
and trade it in for sparkles and spandex!
 3. DANCING IMPROVES YOUR PHYSICAL HEALTH
• From weight loss, to increased flexibility, stronger bones and building muscle tone, dancing
is a total body workout.
• Dancing can be a way to stay fit for people of all ages, shapes and sizes. It has a wide range of
physical and mental benefits including:

BRIEF INTRODUCTION
The FITT Principle (or formula) is a great way of monitoring your exercise program. The acronym FITT
outlines the key components, or training guidelines, for an effective exercise program, and the initials
F, I, T, T, stand for: Frequency, Intensity, Time, and Type.

Frequency: refers to the frequency of exercise undertaken or how often you exercise.

Intensity: refers to the intensity of exercise undertaken or how hard you exercise.

Time: refers to the time you spend exercising or how long you exercise for.

Type: refers to the type of exercise undertaken or what kind of exercise you do.

Let’s take a look at each of the components in a little more detail.

Frequency

• Frequency is a key component of the FITT Principle. Remember that it is important to know why you
are exercising and what you want to achieve before rushing into any exercise program.

Intensity

• This is an extremely important aspect of the FITT Principle and is probably the hardest factor to
monitor. The best way to gauge the intensity of your exercise is to monitor your heart rate.

Time

• The time you spend exercising is also an important part of the FITT Principle. The time dedicated to
exercise usually depends on the type of exercise undertaken.

Type

• The type of exercise you choose will have a big effect on the results you achieve. That’s why it’s
important to know what you want to gain from your efforts.

FITT for Cardio and Weight Loss

• The FITT Principle is most commonly used for cardiovascular (aerobic) training and weight loss,
although it is also commonly used as part of strength training recommendations (see below). The
standard recommendation for cardio training is as follows.

• Frequency – 5 to 6 times per week.

• Intensity – Easy to moderate, or about 60-75% of your maximum heart rate.

• Time – Anywhere from 30 to 60 minutes or more.

• Type – Any exercise you can do continually, like running, walking, cycling, swimming, rowing, stair-
climber, elliptical trainer, etc.

FITT for Strength

2
• When the FITT Principle is used as part of strength training, the standard recommendations are as 211
follows.
• Frequency – 2 to 3 times per week, but NOT on consecutive days (leave 1- or 2-days rest between
each strength session).

• Intensity – The intensity of your strength training depends on the amount of weight lifted and the
sets and reps you do. Basically, the heavier the weight, the less sets and reps, while the lighter the
weight, the more sets and reps you can do.

• Time – The time you spend doing strength training will depend on the intensity of the workout. If the
intensity is extremely high, then reduce the time spent doing strength training or include extra rest. If
the intensity is low, the time spent doing strength training can be a lot longer.

• Type – The best types of strength training exercises include free weights, machine weights, hydraulic
weight machines, resistance bands and bodyweight exercises like push-ups, chin-ups, and dips, etc.

FITT for Stretching

• Let’s take a look at how the FITT Principle can be applied to stretching as it relates to improving
flexibility and range of motion. Remember, stretching can be used for other activities like warming up
and cooling down, but for the purpose of this article let’s stick with stretching for improving flexibility.

• Frequency – 5 to 7 times per week. Unlike other types of exercises, like cardio and strength training,
stretching (when done properly) is very relaxing and therapeutic, and will help you recover from your
other activities. So, feel free to add stretching to your exercise program every day.

• Intensity – Slow, easy and relaxed. When the goal is to improve flexibility and range of motion you
should do your stretching at a low intensity. Move into the stretch position and as soon as you feel
deep tension within the muscle group, stop there. If it’s hurting or painful, you’ve gone too far. On a
scale of 1 to 10 aim for a tension of about 6 or 7 out of 10.

• Time – Anywhere from 15 to 60 minutes and hold each stretch for 40 to 60 seconds.

• Type – Static, Passive and PNF. For improving range of motion and creating permanent changes in
your flexibility the best types of stretching to use are long-hold static stretching, passive (or assisted)
stretching and PNF stretching.

REMEMBER

FREQUENCY-how often you exercise TIME-how long each session lasts

F.I.T.T. Principle

INTENSITY-how hard you exercise TYPE-what kind of exercise you are

doing

CHECKING YOUR UNDERSTANDING 3

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1. Answer the following:
a. Enumerate the significant results which FITT Principles can give to your Fitness Work Out.

b. What better results do FITT Principles give to your Fitness Work Out?

2. Home Fitness Work Out (strength training)

a. Via Facebook Messenger, send your created video.

The Fitness Work Out activity must include carrying/lifting the following equipment:

• - 1pail of water

• - 1 gallon of water

• - 5 to 10 pcs. of books

b. From your created video (a), how can you integrate the Fitness Work Out using the FITT Principles?

REFLECTIVE LEARNING SHEET

Name: __________________________________ Grade & Section: ________________

Let’s Think and Act! REFLECTIVE LEARNING SHEET NO.1

Directions. Answer the following questions. Have fun and enjoy!

1. How can you fight the covid-19 using this FITT Principle?

2. Why is there a need for us to consistently do regular physical activities?

POST TEST 4
Choose the letter of the best answer. Encircle the letter of your correct answer.

1. It plays a vital role for self-expression and has been part of rituals and religious gatherings.

A. Aerobic activity B. Dance

C. Fitness D. Zumba

2. The following statements defines dancing as stress management except one:

A. Dance can be used in many ways and one function is to relieve stress.

B. Through dancing, we lead to an unhealthy lifestyle.

C. To avoid chronic illness or disease, we opted to seek activities to have a healthy living.

D. In dancing, it avoids stress and can make our life easy and much more fun.

3. The following are the causes and effects of stress except one.

A. Anxiety B. Panic

C. Joy D. Misery

4. Dancing is enjoyable because___________?

A. It has physical and mental benefits. B. Helps you connect to who you really are.

C. It plays a vital role for self-expression. D. All of the above

5. ______________ are chemicals within the brain that helps communicate messages throughout the
body.

A. Endorphin B. Dopamine

C. Norepinephrine D. Neurotransmitters

6. ______________ are the body’s natural pain killers to reduce stress and improve the mind’s
perception of the world.

A. Endorphin B. Dopamine

C. Norepinephrine D. Neurotransmitter

7. The following are the physical benefits of dancing except one:

A. Improved condition of heart and lungs. B. Increased muscular strength and endurance.

C. Improved physical confidence. D. Improved general and psychological well-being.

8. Which of the following are the mental benefits of dancing?

A. Improved muscle tone and strength.

B. Greater self-confidence, and self-esteem.

C. Improved condition of your heart and lungs.

D. Stronger bones.

9. How dancing can improve your life and health?

A. Dancing will decrease your chances of developing heart disease.

B. Dancing improves positive feelings, behavior, and communication.

C. Keeping you physically strong, is not the only benefit dancing provides, but it can also provide 5
social and emotional health. 511
 D. All of the above.

10. Why is dancing good for the brain?

A. Dancing increases depression symptoms

B. Dancing supports motor emotional and intellectual brain functions.

C. Dancing never stimulates nerve growth factor.

D. Dancing declines memory.

References
• https://www.youtube.com/watch?v=Qty_B-I2xoI (Anna Maldonado)

• https://www.verywellfit.com/f-i-t-t-principle-what-you-need-for-greatworkouts-1231593 (Paige
Waehner)

• https://www.youtube.com/watch?v=yAFb0vxopmc (Heather Black)

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