Name: _______________________________________________Grade & Section: __________________
Lesson 3: Fitness Goals
Improving fitness is an important goal in achieving optimum health. If carefully planned, performed,
monitored, and evaluated, positive health–related outcomes will be achieved and that reduces the risks of acquiring
health problems.
To maximize the results of a physical fitness program, there is a need to familiarize with the Principles of
Exercise and appropriate modification of the FITT— Frequency, Intensity, Type, and Time.
TASK 1. HOW INTENSE ARE YOU?
Directions: Perform one activity at a time and supply the information by filling-out the table.
Note:
Your safety is our top priority so make sure that you are doing all necessary precautions in doing the activity.
Avoid doing your exercises on crowded places and please, always observe PHYSICAL DISTANCING.
Describe the activity Walking around for Brisk walking for 3- minute jump jacks
based on the following 5 minutes 4 minutes
How are you feeling?
How are your breathing?
How are your sweat?
How is your talking
ability?
Instructions: Which among the three (walking around, brisk walking, 3-minute jump jacks) is considered:
a. Light activity: _____________________________________________________________________
Justification: ______________________________________________________________________
b. Moderate activity: _________________________________________________________________
Justification: ______________________________________________________________________
c. Vigorous activity: __________________________________________________________________
Justification: ______________________________________________________________________
Keep this in Mind
The Principles of Physical Activity
Overload Principle
This is the most basic principle that indicates doing “more than normal” for improvement to happen. In
order for the skeletal muscles to get stronger, additional load must be added and greater load exerted than what
was used to.
Principle of Progression
It is a gradual increase in exerting effort or load that is done not too slowly, nor too rapidly. This principle
aids safe and effective results.
Principle of Specificity
This suggests that overloading must specifically train a desired body part for it to improve. For example,
cardiovascular fitness may only improve flexibility to a small degree, and so jogging and running will not be a part of
the exercise program for developing flexibility. Instead, select exercises with emphasis on stretching out the muscles
and joints. Use the appropriate type of exercise that directly improves your target muscles.
pg. 1
Principle of Reversibility
Development of muscles will take place if regular movement and execution is done, and if activity ceases, it
will be reversed. This shows that benefit and changes achieved from overload will last only if training is continuous.
The effect of training is lost if the training is discontinued.
The FITT Principle of Physical Activity
Frequency
The frequency of exercise refers to the number of times a physical activity is done in each week. According
to the American College of Sports Medicine guidelines, it is recommended to exercise 3-5 days per week and for
more optimal results, exercise can be done in most days of the week with a combination of light-moderate-vigorous
activity.
Intensity
The rate at which the activity is performed is called Intensity. It is also referred to as the magnitude of the
effort required to perform an activity or exercise. It describes how easy or how hard a person has to work in a certain
activity, and it varies from one person to another. The determination of intensity depends on some individual factors
such as exercise experience, relative level of fitness, and needs of fitness.
The intensity level target may be determined by computing the target heart rate (THR) range based on the
results of an exercise stress test, considering the resting and exercise heart rate, with 60% to 80% intensity level.
(Karvonen’s Formula)
TASK 2. Please write your computations and results in your activity sheet.
pg. 2
Type
The type of activity is determined by following the principle of progression and specificity. To attain a higher
level of fitness, select the type of physical activity that challenges the body to accept an increase in work and
answers you need.
TASK 3
Directions: Identify what Health-Related Fitness (HRF) component these physical activities belong to. Choose your
answer from the word pool and write your answers in the table provided for.
Walking Jogging Lunges
Dynamic Stretching Swimming Yoga
Stretching Squats Sit-ups
Body-weight exercises Brisk Walking Planks
Cardiovascular Fitness Flexibility Muscular Strength & Endurance
Time
Time is the duration or the length of session of a physical activity. It is inversely related to Intensity since the
more intense a work is done, the shorter time it is performed.
Here are some examples of physical activities and exercises that you may integrate in your own fitness plan.
Remember that the intensity of exercise as well as the type of activity to be done will vary for each person, as it is
based on the fitness level results during self-testing.
Cardiovascular Fitness
pg. 3
Aerobic Exercises to improve Cardiovascular Endurance
o walking
o jogging
o cycling/biking
o hiking
o skating
o rollerblading
o step aerobics
o cardio machines e.g. treadmill
o sports e.g. football, basketball, volleyball
Flexibility Fitness
Muscular Strength and Endurance Fitness
pg. 4
“MET” is another name for metabolic equivalent, a measure of exercise intensity based on oxygen
consumption. More specifically, a single MET is defined as the amount of oxygen a person consumes (or the energy
expended) per unit of body weight during 1 minute of rest. It is equal to about 3.5 milliliters (ml) of oxygen
consumption per kilogram (kg) of body weight per minute, or 1 kilocalorie (kcal) per kg of body weight per hour.
TASK 4. Instructions: Identify what is asked in each item. Write the letter of the correct answer in your answer sheet.
1. What does F.I.T.T. Principle stand for?
A. Fast – Improvement – Training –Tips B. Fitness- Impact – Training – Target
C. Fitness – Is – Too – Tough D. Frequency – Intensity – Time –Type
2. What does the question, “How long do you exercise?” refer to?
A. Frequency B. Intensity C. Time D. Type
3. What does the question, “How hard do you exercise?” refer to?
A. Frequency B. Intensity C. Time D. Type
4. What does the question, “How often do you exercise?” refer to?
A. Frequency B. Intensity C. Time D. Type
5. In order to experience progression, you must gradually add intensity to ______ the body.
pg. 5
A. Fatigue B. Relax C. Overload D. Exhaust
6. A muscle forced to operate beyond its customary intensity by increasing the load refers to_____.
A. Frequency B. Progression C. Specificity D. Overload
7. Exercising a particular muscle for a certain task refers to ______.
A. Training B. Specificity C. Overload D. Progression
8. Sports training should be adjusted according to each athlete’s characteristics and needs, such as age, gender, rate of
progress, and previous experience.
A. Overload Principle B. Individualization Principle C. Reversibility Principle D. Recovery Principle
9. What is the most accurate way to figure out an athlete’s aerobic capacity?
A. Expensive laboratory tests
B. Ask them – They know their body better than anyone else
C. If they are only capable of talking in short sentences
D. How hard they are breathing
10. Rodrigo wants to build his muscles. What should he do?
A. Strength Training B. Eat More Dairy C. Do Aerobic exercise D. Sleep more
Remember These:
o Aerobic – relating to activity, which increases the body’s demand of oxygen thereby resulting in marked temporary
increase in respiration and heart rate
o Anaerobic – relating to activity in which the body incurs an oxygen debt
o Fitness – the quality or state of being fit
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