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Physical Education and Health
FITT PRINCIPLES
Quarter 1 Module 3
PEH12FH-Ia-19 - PEH12FH-Io-t-17
Biotechnology – Grade 8
Alternative Delivery Mode
Quarter 1
First Edition, 2020
Republic Act 8293, section 176 states that: No copyright shall
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over them.
Published by the Department of Education - Region III
Secretary : Leonor M Briones
Undersecretary : Diosdado M. San Antonio
Development Team of the Module
Author: Roy V. Dela Cruz
Language Reviewer:
Content Editor:
Illustrator:
Layout Artist:
Management Team
Gregorio C. Quinto, Jr., EdD
Chief, Curriculum Implementation Division
Rainelda M. Blanco, PhD
Education Program Supervisor - LRMDS
Agnes R. Bernardo, PhD
EPS-Division ADM Coordinator
Glenda S. Constantino
Project Development Officer II
Marinella P. Garcia Sy, PhD
EPS – Science
Joannarie C. Gracia
Librarian II
Department of Education, Schools Division of Bulacan
Curriculum Implementation Division
Learning Resource Management and Development System (LRMDS)
Capitol Compound, Guinhawa St., City of Malolos, Bulacan
Email address: lrmdsbulacan@deped.gov.ph
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Physical Education and Health
FITT PRINCIPLES
Quarter 1 Module 3
PEH12FH-Ia-19 - PEH12FH-Io-t-17
Introductory Message
For the facilitator:
Welcome to the Physical Education & Health Alternative Delivery Mode (ADM) Module on
FITT
This module was collaboratively designed, developed and reviewed by educators from
public institutions to assist you, the teacher or facilitator, in helping the learners meet the
standards set by the K to 12 Curriculum while overcoming their personal, social, and
economic constraints in schooling.
This learning resource hopes to engage the learners into guided and independent learning
activities at their own pace and time. Furthermore, this also aims to help learners acquire
the needed 21st century skills while taking into consideration their needs and
circumstances.
In addition to the material in the main text, you will also see this box in the body of the
module:
Notes to the Teacher
This contains helpful tips or strategies that will
help you in guiding the learners.
As a facilitator, you are expected to orient the learners on how to use this module. You also
need to keep track of the learners’ progress while allowing them to manage their own
learning. Furthermore, you are expected to encourage and assist the learners as they do
the tasks included in the module.
For the learner:
Welcome to the Physical Education & Health Alternative Delivery Mode (ADM) Module on
FITT
This module was designed to provide you with fun and meaningful opportunities for guided
and independent learning at your own pace and time. You will be enabled to process the
contents of the learning resource while being an active learner.
This module has the following parts and corresponding icons:
This will give you an idea of the skills or
What I Need to Know competencies you are expected to learn in the
module.
This part includes an activity that aims to check
what you already know about the lesson to take. If
What I Know
you get all the answers correct (100%), you may
decide to skip this module.
1
This is a brief drill or review to help you link the
What’s In
current lesson with the previous one.
In this portion, the new lesson will be introduced to
What’s New you in various ways; a story, a song, a poem, a
problem opener, an activity or a situation.
This section provides a brief discussion of the
What is It lesson. This aims to help you discover and
understand new concepts and skills.
This comprises activities for independent practice to
solidify your understanding and skills of the topic.
What’s More
You may check the answers to the exercises using
the Answer Key at the end of the module.
This includes questions or blank sentence/
What I Have Learned paragraph to be filled in to process what you learned
from the lesson.
This section provides an activity which will help you
What Can I Do transfer your new knowledge or skill into real life
situations or concerns.
This is a task which aims to evaluate your level of
Assessment
mastery in achieving the learning competency.
In this portion, another activity will be given to you to
Additional Activities
enrich your knowledge or skill of the lesson learned.
Answer Key This contains answers to all activities in the module.
At the end of this module you will also find:
References - This is a list of all sources used in developing this module.
The following are some reminders in using this module:
1. Use the module with care. Do not put unnecessary mark/s on any part of the
module. Use a separate sheet of paper in answering the exercises.
2. Don’t forget to answer What I Know before moving on to the other activities
included in the module.
3. Read the instruction carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking your answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are through with it.
If you encounter any difficulty in answering the tasks in this module, do not hesitate to
consult your teacher or facilitator. Always bear in mind that you are not alone.
We hope that through this material, you will experience meaningful learning and gain deep
understanding of the relevant competencies. You can do it!
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What I Need to Know
This module encourages you to be familiar with the FITT Principle Various activities
such as experiments are provided for you to perform to strengthen your knowledge
and skills regarding the topic.
At the end of this module, you are expected to:
1. Explains how to optimize the energy systems for safe and improved performance
2. Explains the role of physical activity in managing one’s stress
3. Sets FITT goals based on training principles to achieve and/or maintain HRF.
4. Self-Assesses Health-Related Fitness (HRF) status, barriers to physical activity
assessment participation and one’s diet.
What I Know
Choose the letter of the best answer. Write the chosen letter on a separate sheet of
1 It refers to how hard the exercise should be
a Frequency c. Time
b Intensity d Type
2 It is a principle that refers to how often you exercise
a Frequency c. Time
b Intensity d Type
3 Type Principle refers to ________________
a How hard the exercise should be c. How short or long an exercise should
be
b How often you exercise d How you choose the kind of exercise
4 Time Principle refers to ____________________
a How hard the exercise should be c. How short or long an exercise should
b How often you exercise d How you choose the of exercise
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5 A formula to monitor your exercise program
a H.I.I.T. c. F.I.T.T.
b H.I.T.T. D. d All of the above
6 It is important to know why you are exercising and what you want to achieve be-
fore rushing into any exercise program.
a Frequency c. Time
b Intensity d Type
7 The exercise you choose will have a big effect on the results you achieve, and
what you want to gain from your efforts.
a Frequency c. Time
b Intensity d Type
8 An extremely important aspect of the FITT Principle and the hardest factor to
monitor.
a Frequency c. Time
b Intensity d Type
9 Why do we need to consistently do regular physical activity?
a Can improve your health c. Regular activity can im-
and reduce the risk of devel- prove your quality of
oping several diseases. life.
b Exercise can have immedi- d All of the above
ate and long-term health
benefits.
10 The following are the benefits of regular physical activity except one:
a Manage your weight better. c. Recover better from periods of hospi-
talization.
b Increases blood pressure. d It lowers blood cholesterol level
What’s In
In the previous lesson, we learned about the following:
• PHILIPPINE FOLK DANCE
− the dances created and performed collectively by the ordinary people. They
are traditional customary or recreational dance forms of a given country
which have dance forms of a given country which have evolved naturally
and were handed down across generations.
• Fundamental Positions of Feet and Arms
− Feet position consist of 5 positions
− Arm position consist of 5 positions
Direction: Enumerate five (5) Philippine folk dances and provide and describe its feature.
Place your answer in a separate sheet of paper
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What’s New
Direction: Identify which among the following picture best describe:
A. Frequency B. Intensity C. Time D. Type
1 2 3
Notes to the Teacher
This lesson gives your student understanding of the FITT principle. They are
expected to Identify the use of each principle and discuss the its importance
What is It
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 exer-
cise 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 exer-
cise.
Intensity: - refers to the intensity of exercise undertaken or how hard you exer-
cise.
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.
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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’s important to know why you’re 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’s 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
When the FITT Principle is used as part of strength training, the standard recommenda-
tions are as 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. Basi-
cally, 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 do-
ing strength training can be a lot longer
Type - The best types of strength training exercises include free
weights, machine weights hydraulic weight machines, re-
sistance bands and bodyweight exercises like push-ups
chin-ups and dips, etc.
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FITT for Stretching
Let’s take a look at how the FITT Principle can be applied to stretching as it relates to im-
proving flexibility and range of motion. Remember, stretching can be used for other activi-
ties 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 flexibil-
ity 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
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
What’s More
Independent Activity 1
1. Using the F.I.T.T. Principles, make a 3 day Fitness Work Out Plan while staying at
home.
2. Put into detail the frequency, intensity, time and type.
3. Briefly explain what the work out plan aims to achieve below the table
4. Your work will be rated by the rubric below
FITNESS PLAN
FREQUENCY INTENSITY TIME TYPE
Flexibility Exercises 3-5 times/week Stretching with progression 30 min/day Static stretching
- - - - -
- - - - -
Fitness Plan Rubric
Outstanding Great Good Poor
Criteria
5 4 3 2
FITT principle is applied FITT principle is applied FITT principle is applied FITT principle is applied
to the fitness plan ex- to the fitness plan well, to the fitness plan satis- to the fitness plan poorly,
FITT Principle Appli-
tremely well, all parts of most or all parts of the factorily, some parts of most parts of the principle
cation
the principle are used principle are used solidly the principle are inade- are inadequately used or
superbly quately used are missing
Benefits of fitness plan Benefits of fitness plan Benefits of fitness plan Benefits of fitness are not
are extremely obvious, are obvious, explanation are somewhat obvious, obvious, explanation is
explanation is extremely is thorough and fairly explanation is somewhat brief and incorrect, expla-
thorough and precise, precise, explanation and thorough and semi- nation and plan poorly
Attractiveness explanation and plan plan compliment each precise, explanation and compliment each other,
compliment each other other well, plan is practi- plan somewhat compli- plan is not practical based
wonderfully, plan is ex- cal based on chosen type ment each other, plan is on chosen type of athlete
tremely practical based of athlete somewhat practical based
on chosen type of athlete on chosen type of athlete
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Independent Assessment 1
Determine which is being described by writing the letter of the correct answer on a sepa-
rate sheet of paper
1 5 to 6 times per week A. Frequency
2 Anywhere from 15 to 60 minutes B. Intensity
3 Easy to moderate, or about 60-75% of your maximum C. Time
heart rate D. Type
4 Slow, easy and relaxed
5 2 to 3 times per week
6 Strength training can be a lot longer
7 Anywhere from 30 to 60 minutes or more
8 5 to 7 times per week
9 Running, walking, cycling, swimming
10 Depends on the amount of weight lifted and the sets
and reps you do.
What I Have Learned
Direction: Answer the following questions. Write your answer on the space provided. (5
sentences each)
1. How can you fight the covid-19 using this FITT Principle?
2. Why do we need to consistently do regular physical activities?
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What Can I Do
1. Create a 5-10 minutes home Fitness workout video and see if how are you going to ap-
ply the FITT principle. The output must be submitted on or before the said deadline
− FREQUENCY-how often you exercise
− INTENSITY-how hard you exercise
− TIME-how long each session lasts
− TYPE-what kind of exercise you are doing
2. Remember to put the following on the cover pages slide of your video
− Name & Section:
− Subject:
− Module No. (1A)
− “What you can Do”
− Date
3. Submit your work on your GC designated for this subject.
Outstanding Great Good Poor
Criteria
5 4 3 2
Facial expressions Facial expressions Facial expressions Very little use of
and body language and body language and body language facial expressions
generate a strong sometimes generate are used to try to or body language.
Enthusiasm interest and enthusi- a strong interest generate enthusi- Did not generate
asm about the topic and enthusiasm asm, but seem much interest in
in others. about the topic in somewhat faked.. topic being present-
others ed.
Student is com- Student seems pret- The student is It is clear that both
pletely prepared ty prepared but somewhat pre- preparation and
Preparation and has obviously might have needed pared, but it is clear rehearsal were lack-
rehearsed. a couple more re- that rehearsal was ing.
hearsals. lacking.
Very organized Very organized Fairly organized Fairly organized
(equipment set up, (equipment set up, (equipment set up, (equipment set up,
timing etc.). There timing, etc.). There timing, etc.). There timing, etc.). There
Effectiveness
is a great demon- is a good demon- is a fair demonstra- is poor demonstra-
stration of the FITT stration of the FITT tion of the FITT tion of the FITT
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Assessment
Choose the letter of the best answer. Write the chosen letter on a separate sheet of paper.
1 It refers to how hard the exercise should be
a Frequency c. Time
b Intensity d Type
2 Type Principle refers to ________________
a A. How hard the exercise should c. How short or long an exercise should
be be
b B. How often you exercise d How you choose the kind of exercise
3 A formula to monitor your exercise program
a H.I.I.T. c. F.I.T.T.
b H.I.T.T. D. d All of the above
4 The exercise you choose will have a big effect on the results you achieve, and
what you want to gain from your efforts.
a Frequency c. Time
b Intensity d Type
5 Why do we need to consistently do regular physical activity?
a Can improve your health c. Regular activity can im-
and reduce the risk of devel- prove your quality of
oping several diseases. life.
b Exercise can have immedi- d All of the above
ate and long-term health
benefits.
6 The following are the benefits of regular physical activity except one:
a Manage your weight better. c. Recover better from periods of hospi-
talization.
b Increases blood pressure. d It lowers blood cholesterol level
7 It is a principle that refers to how often you exercise
a Frequency c. Time
b Intensity d Type
8 Time Principle refers to ____________________
a A. How hard the exercise should c. How short or long an exercise should
be be
b B. How often you exercise d How you choose the of exercise
9 It is important to know why you are exercising and what you want to achieve be-
fore rushing into any exercise program.
a Frequency c. Time
b Intensity d Type
10 An extremely important aspect of the FITT Principle and the hardest factor to
monitor.
a Frequency c. Time
b Intensity d Type
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Additional Activities
Create an Informative Poster promoting the FITT Principle
The poster will be rated using the following rubric
Outstanding Great Good Poor
Criteria
5 4 3 2
The poster in- All required ele- Only few required Several required
cludes all required ments are includ- elements are miss- elements are miss-
Required Elements elements as well ed on the poster ing on the poster ing on the poster
as additional infor-
mation
The poster is ex- The poster is The poster is ac- The poster is dis-
ceptionally attrac- attractive in terms ceptably attractive tractingly messy
Attractiveness tive in terms of of design, layout, though it may be a or very poorly
design, layout, and and neatness. bit messy designed. It is not
neatness attractive.
All graphics are All graphics are Some graphics Graphics do not
related to the top- related to the top- relate to the topic. relate to the topic
Graphics Relevance ic and make it eas- ic and most make
ier to understand. it easier to under-
Answer Key
b 10. B 10. b 10.
a 9. D 9. d 9.
c 8. A 8. b 8.
a 7. C 7. d 7.
b 6. B 6. a 6.
d 5. A 5. c 5.
d 4. B 4. D 4. c 4.
c 3. B 3. C 3. d 3.
d 2. C 2. B 2. a 2.
b 1. A 1. A 1. b 1.
Independent Assessment 1
Assessment What’s More What I Know What I Know
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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).
− https://www.verywellfit.com/f-i-t-t-principle-what-you-need-for-great-workouts-1231593
− https://study.com/academy/lesson/what-is-the-fitt-principle-definition-components-
examples.html
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For inquiries or feedback, please write or call:
Department of Education, Schools Division of Bulacan
Curriculum Implementation Division
Learning Resource Management and Development System (LRMDS)
Capitol Compound, Guinhawa St., City of Malolos, Bulacan
Email address: lrmdsbulacan@deped.gov.ph
