HOPE 1 Q1 M2.pptx
- 1. Quarter 1 – Module 2: Monitoring Progress Fitness Goals HOPE 1 PREPARED: SHEILA G. BUNGALAN
- 2. Objectives Define FITT and identify its components. Appreciate the importance of FITT in doing physical activities Make a simple FITT Plan, and; Monitor progress forms regarding one’s progress towards fitness goals.
- 3. Word Hunting! - Directions: Look as many words associated with health and define each word. Write your answers on the board.
- 5. Monitoring Progress Fitness Goals "Ang hindi marunong lumingon sa pinangalingan ay hindi makakarating sa paroroonan." "He who does not know how to look back at where he came from will never get to his destination." – Dr. Jose P. Rizal
- 6. 1. Exercise can be tedious at times – and when we see that regular exercise makes us stronger over time, we are compelled to do it more. 2. Also, it is a way to see what does and does not work - we may see that a certain form of exercise was associated with less success at weight loss or more injuries or just less interest. 3. By tracking exercise, we can track progress, figure out works, and mix it up.
- 7. What is FITT Principle? - exercise prescription to help participants understand how long and how hard they should exercise. - Straightforward guideline for revising and improving any workout - Tried-and-true method of putting together an efficient workout plan
- 8. FITT stands for F- Frequency - how often you exercise. Usually, we can measure this by the number of days each week. • When doing cardio exercises, especially to lose weight, frequency is an important factor to make it more effective. • Start cardio exercises for atleast 3 days in a week for the first few weeks, with not more that 2 days’ rest between sessions.
- 9. FITT stands for I- Intensity - how hard you exercise. We might categorize this as low, moderate, or high intensity. • Low intensity- involves moving repetitively at a slower pace: casual walking (where you can still hold a conversation), light yoga, biking at low resistance, or leisurely swimming laps. • You’re moving, but you’re not huffing and puffing
- 10. Moderate-intensity – your heart will work a bit harder common activities: -brisk walking or hiking -aerobic dancing -playing double tennis -cycling( slower than 10 miles per hour) -vigorous yard or housework
- 11. High intensity – involves short, quick-burst exercises - your heart is pumping fast - You should be working hard - Breathing rapidly and heavily - Getting sweaty - Unable to sustain a conversation common activities: - Jumping rope - running the stairs - Cycling 10 mph or faster - doing high intensity workout
- 12. FITT stands for T- Time - refers to the time of day you exercise and how long each session lasts. • More time spent doing aerobic exercises means more calories burned and an increase in endurance • We can at least start at least 20 minutes per session at first, then gradually increase it to 60 minutes
- 13. FITT stands for T- Type - refers to what kind of exercise you are doing. • For example, you might do a cardiovascular activity (also known simply as 'cardio'), strength training, or a combination of the two. • It is also important to try different exercises and activities to avoid boredom.
- 14. Activity..Name It! Identify if the given statements if it refers to FREQUENCY, INTENSITY, TIME, or TYPE.
- 15. My Fitness Plan
- 19. Let us Assess – ¼ sheet of paper Directions: Please read the questions and choose the letter which corresponds to your answer. Write the CAPITAL LETTER of the correct answer. Strictly no erasures.
- 20. 1. What component of FITT refers to the schedule of your exercise and how long each session last? a. Time b. Intensity c. Type d. Frequency 2. One of the components of FITT can be measured by the number of days each week. What component of FITT is also referring to how often you exercise? a. Time b. Intensity c. Type d. Frequency 3. Cardiovascular, strength, or a combination of both are examples of exercises. What type of exercises that tell what kind of exercise you are doing? a. Time b. Intensity c. Type d. Frequency
- 21. 4. What component of FITT tells how hard you exercise and categorize this as low,moderate, or high intensity? a. Time b. Intensity c. Type d. Frequency 5. “He who does not know how to look back at where he came from will never get to his destination”. Whose quotation is this? a. Jose P. Rizal c. Emilio F. Aguinaldo b. Manuel L. Quezon d. Marcelo H. del Pilar 6. How often you work out is? a. Time b. Intensity c. Type d. Frequency
- 22. 7. What exercise you do is? a. Time b. Intensity c. Type d. Frequency 8. Target heart rate relates to which part of the fitt principles? Time b. Intensity c. Type d. Frequency 9. Aerobic versus anaerobic relates to which part of the FITT principles? a. Time b. Intensity c. Type d. Frequency 10. If you are walking at a pace that causes your heart to beat less than 50% of its maximum heart rate, FITT principle variable do you need to change to improve your cardiorespiratory endurance? a. Time b. Intensity c. Type d. Frequency
- 23. Keeping records is essential, especially in monitoring progress regarding fitness goals. It is through record-keeping that we can track our progress and see the change we have made. By tracking records, we can track progress, figure out what is our next move to develop and achieve our fitness goals.
- 24. Hence, monitoring healthy exercise may feel challenging, especially this time of the pandemic, but this is critical for managing our health. Monitoring our fitness goals is beneficial because of risk reductions of a chronic medical condition and premature mortality. Let Us Reflect
- 25. • It is also important to highlight that sedentary time (particularly sitting time) carries independent health risks. • The simple message of “move more and sit less” likely is more understandable by contemporary society and is formed based on a strong body of evidence. • Physical activity or exercise promotion should not be done in isolation; it should be part of an integrated
Editor's Notes
- #6: This is one of the most famous quotations of Dr. Jose P. Rizal that we can apply in achieving our fitness goals. We can’t get the target if we do not know where we are at right now. There are lots of reasons - and sometimes it is just to see where you have been and where you are going. Increased exercise tolerance and strength are often hard to perceive - but when we track our progress we can see the change we have made.
- #8: Monitors one’s fitness program