Senior High School

Department of Education
National Capital Region
SCHOOLS DIVISION OFFICE
MARIKINA CITY

HOPE 4
2nd Semester
Module 2:
Fitness and Health

Writer : Leah S. Bulay-og

Cover Illustrator: Hanns Arianne M. Gasoc

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 What I Need to Know
This Module was designed & written to help you to understand the concept of
F.I.T.T Principle, Physiological indicators and Hydration and its role to one’s
health-related fitness and participation in physical activity.
The lesson is arranged to follow the standard sequence of the course.
The module is divided into three lessons namely:
● Lesson 1 – F.I.T.T Principle
● Lesson 2 – Physiological Indicators
● Lesson 3 –Hydration
CONTENT STANDARD- The learners demonstrates understanding Recreation in
optimizing one’s health as a habit, as requisite for physical activity assessment
performance, and as a career opportunity.
PERFORMANCE STANDART- The learners lead recreational events with
proficiency and confidence resulting in independent pursuit and influencing
others positively.
MELC 2 – Sets FITT goals based on training principles to achieve and / or
maintain HRF
MELC 3 – Engages in moderate to vigorous physical activities (MVPA” s) for at
least 60 minutes most days of the week in variety of settings in-and-out-of-
school.
MELC 4 – Analyzes physiological indicators such as heart rate, rate of perceived
exertion and pacing associated with MVPA’s to monitor and/ or adjust
participation or effort.
After going through this module, you are expected to:
1. Determine the physiological indicators and level of exertion in while
performing the activity.
2. Analyzes the importance of hydration before, during & after the physical
activity.
3. Create a F.I.T.T plan for Moderate to vigorous Cardio-respiratory
Endurance & Strength Training / Activity

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 What I Know
Identification
1. It is the kind of movement you are doing.
2. It refers to how long you exercise.
3. It is how regularly you work out
4. It refers how tough you work during work out.
5. It is the number of times your hearts beat per minute.
6. It is based on the physical sensations a person experiences during physical
activity, including increased heart rate, increased respiration or breathing
rate, increased sweating, and muscle fatigue.
7. It is the easiest & most comfortable level that burns few calories and can
cause minimal sweating.
8. It is a serious condition that can lead to problems starting from swollen
feet or a headache to life-threatening illnesses such as heat stroke.
9. It is the process of replacing water in the body.
10. A principle utilized in the fitness world.

What’s In

What are the factors that influence one’s physical activity involvement?

How does you family and friends influence your participation in recreational
activity?

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 What’s New
Nowadays it is so confusing to strain the differences between fad diets and legit
exercise advice. Late-night infomercials estimate this confusion to sell every type of
gadgets and supplements promising a quick fix that does not exist.
Unfortunately, there is not any secret to losing weight during a healthy way; it
requires eating well and incorporating physical activity into your schedule.

https://thefreshplan.com/fad-diets/

One tried-and-true method to forming a fitness plan that works for you is to apply
the FITT Principle.

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 What is It
Everyone struggles with determining out an exercise plan that works for them.
One principle utilized in the fitness world is that the FITT Principle. This lesson
explains what FITT means and the way to use it to your exercise regimen.
These are the four elements you wish to consider forming workouts that suits your
goals and fitness level.

FREQUENCY IS HOW OFTEN YOU EXERCISE. USUALLY WE

MEASURE THIS BY NUMBER OF DAYS WEEKLY

INTENSITY IS HOW HARD YOUR EXERCISE . IT IS

CATEGORIZE AS LOW, MODERATE OR HIGH INTENSITY

TIME REFERS TO THE TIME OF DAY YOU EXERCISE AND

HOW LONG EACH SESSION LASTS

TYPE REFERS TO WHAT QUITE OF EXERCISE YOU ARE

DOING. AS AN EXAMPLE , YOU MAY DO CARDIOVASCULAR
ACTYIVTY, STREGNTH TRAINING OR A COMBINATION OF
THE TWO.

LET US LEARN HOW THE F.I.T.T. PRINCIPLE WORKS.

❖ FREQUENCY (How Regularly you work out)

CARDIO WORKOUTS are usually scheduled more often. Depending on your goal,
guidelines recommend:
MODERATE EXERCISE – five (5) or more days a week to improve your
health- to lose weight work up to more frequent workouts, often up to six or
more days a week.
INTENSE CARDIO – three (3) days a week to improve your heath
STRENGTH TRAINING
- two to three non-consecutive days a week. You should have at least one to
two days between sessions.
- depend on the workouts you are doing, because you want to work your
muscles at least two times a week. If you do a split routine, like upper body

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 one day and lower body the next, your workouts will be more frequent than
total body workouts.

❖ INTENSITY (How tough you work during work out)

CARDIO WORKOUTS
The general recommendation is to figure at a moderate intensity for steady-state
workouts. Interval training is finished at a high intensity for a shorter period of
your time. It is a good idea to have a combination of low, medium, and high-
intensity cardio exercises so you stimulate different energy systems and avoid
overtraining.
STRENGTH TRAINING
Monitoring the intensity of strength training involves a unique set of parameters.
Your intensity is formed of exercises you are doing, the number of weights you lift
and the number of reps and sets you are doing. The intensity can change
supported your goals.
• If you are a beginner looking to build muscle stability and endurance, use a
lighter weight and do fewer sets with high repetitions: two or three sets of
12 to 20 reps.
• If your goal is to grow muscle, do a higher number of sets with a moderate
amount of repetitions (for instance, four sets of 10 to 12 reps each).
• If you want to build strength, use heavy weights to do a more sets with fewer
reps (five sets of three reps each, for example).
❖ TIME (How long you exercise)
CARDIO WORKOUTS
The exercise guidelines that suggest 30 to 60 minutes of cardio, but the duration
of your workout depends on what you are doing.
If you're a beginner, start with a workout of 15 to 20 minutes. If you are doing
steady-state cardio, like as going for a run or getting on a cardio machine, you
might exercise for 30 to 60 minutes. If you are doing interval training and working
at a very high intensity, your workout will be shorter, around 20 to 30 minutes.
STRENGTH TRAINING
How long you lift weights will also depend upon the sort of workout you're doing
and your schedule. For example, a total body workout could take up to an hour,
whereas a split routine could take less time because you're working fewer muscle
groups.
❖ TYPE (Kind of Movement You Are Doing)
CARDIO WORKOUTS
Cardio is easy to change since any activity that gets your heart rate up counts.
Running, walking, cycling, dancing, and the elliptical trainer are some of the wide
variety of activities you can choose.
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Having more than one go-to cardio activity is the best way to reduce boredom, and
your body needs variability along with progressive overload.
STRENGTH TRAINING
Strength training workouts can also offer variety. They include any exercise where
you are using some type of resistance (bands, dumbbells, machines, etc.) to work
your muscles. Bodyweight exercises can also be considered a form of strength
training.
You can easily change the type of strength workouts you do, from total body
training to adding things like supersets or pyramid training to liven things up.
HOW TO USE F.I.T.T.
The F.I.T.T. principle outlines how to manipulate your program to get in shape and
get better results. It also helps you figure out how to change your workouts to
avoid boredom, overuse injuries, and weight loss plateaus.
For example, walking three times a week for 30 minutes at a moderate pace might
be a great place for a beginner to start. After a few weeks, however, your
body adapts to these workouts and several things may happen:
• You burn fewer calories: The more you work out, the easier it is to do the
exercises because your body becomes more efficient.
• Weight loss stalls: Your new workouts may lead to weight loss, but when
you weigh less, you expend fewer calories moving your now-smaller body.
• Boredom sets in: Doing the same workout for weeks or months on end can
get old, eating into your motivation to exercise.
It is at this point you want to manipulate one or more of the F.I.T.T. principles,
such as:
• Changing the frequency by adding another day of walking
• Changing the intensity by walking faster or adding some running intervals
• Changing the time spent walking each workout day
• Changing the type of workout by swimming, cycling, or running.
Even just changing one of these elements can make a big difference in your
workout and in how your body responds to exercise. It is important to change
things up on a regular basis to keep your body healthy and your mind engaged.

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 What’s More
CREATE A F.I.T.T PLAN THAT “FITS” YOU.

Based on your own goals and circumstances fill in a FITT Principle chart. This
can be your starting point. You can follow your own plan from there or find one
that fits within your established guidelines! You can use your daily activities @
home.

Sample Only: For Moderate Cardio-respiratory Endurance & Strength Training/

Activities

F.I.T.T EXAMPLE
F Frequency 4 DAYS A WEEK
I Intensity MODERATE

T Time 25 MINUTES 20 REPETITION

WALKING AROUND THE WALL PUSH UPS
T Type SUBDIVISION (cardio) (Strengthening)

EXAMPLES OF MODERATE TO VIGOROUS PHYSICAL ACTIVITIES (MVPA)

Examples of Moderate Examples of Vigorous – Intensity

intensity exercise/ activity exercise / activities
Brisk walking Running
Dancing Walking/ climbing in stairs
Gardening Fast cycling
Housework chores Aerobics Dancing
Active involvement in Competitive sports and games
games and sports (Basketball, Football etc.)
Carrying/moving moderate loads Carrying/moving heavy loads
General building tasks (roofing &
painting Heavy shoveling or ditches

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ACTIVITY:
F.I.T.T. PLAN THAT FITS ME

1. MODERATE CARDIO -RESPIRATORY ENDURANCE & STRENGTH TRAINING

/ ACTIVITIES

F Frequency
I Intensity
T Time
T Type

2. VIGOROUS CARDIO -RESPIRATORY ENDURANCE & STRENGTH TRAINING /

ACTIVITIES

F Frequency
I Intensity
T Time
T Type

What I Have Learned

I. Answer the following:
1. Why F.I.T.T principle is an important consideration in planning for regular
physical activity?
_______________________________________________________________________________
_______________________________________________________________________
2. If a performer increases his training from twice a week to three times a week,
which FITT principle is affected? And why?
_______________________________________________________________________________
_______________________________________________________________________

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 What I Can Do
Record the amount of time you spend doing moderate to vigorous activity
each day & calculate your daily total. Please write in short bond paper. Or you can
attach the word file to your group page.

My Day to Day MVPA!

Intensity Monday Tuesday Wednesday Thursday Friday Saturday Sunday
LPA Activity: Activity: Activity: Activity: Activity: Activity: Activity:
Light
Time: Time: Time: Time: Time: Time: Time:
Physical
Activity
MPA Activity: Activity: Activity: Activity: Activity: Activity: Activity:
Moderate
Time: Time: Time: Time: Time: Time: Time:
Physical
Activity
VPA Activity: Activity: Activity: Activity: Activity: Activity: Activity:
Vigorous
Time: Time: Time: Time: Time: Time: Time:
Physical
Activity
From your answer on the above table, summarize the number of minutes
you spent on each category.

Total number of minutes active every week in each category.

LPA MPA VPA
Example: 60 minutes Example: 30 to 60 Example: 20to 30
of activity like light minutes of activity like minutes of activity like
walking, stretching & brisk walking, biking, aerobics jogging,
gardening swimming dancing basketball, high impact
aerobics. Zumba dance.
Your answer: Your answer: Your answer:

Look at the time you spent in physical activity. Compare it with the recommended
time that should be spent for each activity on the table above. What can you say?
In your opinion, do you need improvements? If so, what do you think are some of
the improvements/ changes or plans that you need to do.

ANSWER:______________________________________________________________________
_______________________________________________________________________________
__________________________________________________________________
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 Assessment
1. You can improve or maintain how well heart and lungs work by applying the
FITT principle for
A. muscular endurance C. flexibility
B. muscular strength D. cardiorespiratory endurance

2. Intensity during a cardiorespiratory endurance workout mean

A. how often an activity is performed C. how long an activity is performed
B. how hard an activity is performed D. where an exercise is performed

3. To improve cardiorespiratory endurance the frequency of the workout sessions

should be
A. 2 to 3 sessions per week C. 3 to 5 sessions per week
B. 1 to 3 sessions per week D. 5 to 7 sessions per week

4. Cardiorespiratory endurance is best described as the ability of the

A. heart and lungs to work efficiently to supply oxygen to the muscles
B. joints and bones to move through a full range of motion
C. muscles to work over a long period of time
D. body to burn calories efficiently

5. How long a cardiorespiratory endurance workout session lasts is called

A. frequency B. intensity C. time D. type

6. Which FITT Principle variable is changed when you increase the length of a
run from 1 mile to 2 miles?
A. Frequency B. Intensity C. Time D. Type

7. What is the FITT principle recommendation for the time that will give you the
most benefit from your cardiorespiratory workout?
A. 60 minutes B. 30 minutes C. 20 minutes D. 5 minutes

8. If you're a beginner, you would possibly start with a workout of:

A. 15 to 20 minutes C. 30 to 40 minutes
B. 20 to 30 minutes D. 40 to minutes

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9. The number of days you work out each week.
A. Frequency B. Intensity C. Time D. Type

10. What exercise do you do is.

A. Frequency B. Intensity C. Time D. Type

Additional Activities

Monitor your moderate to vigorous physical activity for one week and identify what is the
most used Health Related Fitness.

**********************END OF LESSON 1***************************

LESSON Physiological Indicators Associated

2 with MVPA’s

What’s In
1. Why F.I.T.T principle is important if you are engaging into moderate to
vigorous physical activity?

What’s New
Picture Analysis

https://webstockreview.net/explore/arms-clipart-wrist/ https://webstockreview.net/images/neck-clipart-17.jpg https://webstockreview.net/explore/elbow-clipart/

What is usually check on the following parts of the body?

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 What is It
LESSON 2: Physiological Indicators Associated with MVPA’s
Your heart or pulse rate is the number of times your hearts beat per minute.
Normal heart rate depends from person to person. Heart rate is helpful from a
physiological viewpoint as an indicator of aerobic exercise intensity and aerobic or
cardiovascular fitness.

To check your pulse at your wrist, place two fingers between the bone and the
tendon over your radial artery — which is located on the thumb side of your wrist.
When you feel your pulse, count the number of beats in 15 seconds. Multiply this
number by four to calculate your beats per minute.

https://medlineplus.gov/ency/imagepages/19395.htm

Let’s Try!
Record your heart beats. Compare it with the target heart rate below

Count your heart Multiply By: Result

beats for:
6 seconds 10 =
10 seconds 6 =
15 seconds 4 =

The heart rate for teens are:

LPA- slightly above resting; up to 120 beats per minute
MPA – 120-140 bpm for most teens
VPA- 140-180- bpm for most teens
If you are sitting or lying and you are calm, relaxed, and not sick, your heart rate
is normally between 60 beats per minute to 100 beats per minute. If your heart
rate is too high and you are straining or experiencing tension, this means that you
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must slow down. However, if it is too low and the intensely feels “light “or
“moderate /brisk” you may want to push yourself to exercise a little harder. The
harder the physical activity expect the higher the heartbeats you get or the higher
the exercise intensity, the higher your heart rate will be.

How hard your body is working?

How comfortable you are when you are exercising or any form of physical activity,
how hard you are breathing and how much sweat-effort you feel like you are
expending. How easily you can talk, known as the talk test, factors into this scale
and is a quick way to gauge effort?

Perceive Exertion is how hard you feel like your body is working. It is based on
the physical sensations a person experiences during physical activity, including
increased heart rate, increased respiration or breathing rate, increased sweating,
and muscle fatigue. Although this is a subjective measure, your exertion rating
based on a 6 to 20 rating scale, may provide a good estimate of your actual heart
rate during physical activity* (Borg, 1998).

MODIFIED LEVELS OF EXERTION (MLOE)

Level Description Example Activities Rating

Level 1 Easiest & most Walking, light Very easy

comfortable, housework, yoga, to easy
Very Light burns few simple stretching
Effort calories, can
cause minimal
sweating

Level 2 Cruise level & Long slow cycling, Easy to

comfort level fat walking volleyball, somewhat
Light burning zone can table tennis hard
Effort be sustained for
extended periods
of time.

Level 3 main level for Swimming, cycling, Somewhat

physical training tennis running, hard to
Moderate activities, this basketball, power hard
Effort level can be walking, dancing
continued for long
periods of time

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 Level 4 Beginner can High intensity sports, Hard to
maintain this up such as basketball, very hard
Vigorous to 15 minutes and soccer, running
Effort level up to 60 climbing stairs,
minutes gymnastics

Level 5 High-performance Sprints and high-speed Very, very

training done intervals hard to
Maximum during, short maximum
Effort intervals; high effort
intensity and
body will feel very
warm

What’s More
My Level of Exertion Activities
Do at least five activities every day. Determine at which level of exertion you perform
the activity. Give a description of your activity including how long you perform the
activity and how you feel while doing it. The more the activity the more chances to get
a higher point.
Write it in 1 whole sheet of paper. Or you may send it in the designated group page.
Example:

ACTIVITY LEVEL OF DESCRIPTION

EXERTION

Jogging Level 3: Moderate I jog every morning in

Effort our subdivision every
day. It takes me at
least 15 minutes. I
sweat a little and
sometimes I feel little
out of breath after
jogging.

House General Leve 4: Vigorous Effort I clean the house for

cleaning almost 3 hours. I
transfer heavy
cabinets from ground
floor to 3rd floor using
stairs. I feel very tired
after cleaning.

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 What I Have Learned

1. Why it is important to know the physiological indicators before engaging to

MVPA’s?
____________________________________________________________________________
___________________________________________________________________
2. What are the Perceived Exertion Indicators on physical vibration you experience
during physical activity?
____________________________________________________________________________
______________________________________________________________

What I Can Do
LET’S COMPOSE FOR A CAUSE!
Are you familiar with the song “Mag-exersice Tayo Tuwing Umaga”?
This song can be sing while dancing.
After understanding the role of Physiological Indicators and the Perceive Exertion
to physical activity, compose your own lively jingle or you may adopt from the
famous dance music by changing lines or lyrics by following the theme : “Fast
Beat for My Healthy Heartbeat! And perform Infront of your camera and upload
it to your Facebook or Instagram account. And let your social media friend like
and share it, the more the share the more chances of winning the grades!

Criteria for Grading

Content (theme) 50%
Musicality (catchy & lively) 25%
Audience Impact (Using Social Media)- 25%

Total 100%

Assessment
I - TRUE OR FALSE
_______1. Your heart or pulse rate is the number of times your heart beats per
minute.
_______2. Normal heart rate depends from the gender of the person.
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_______3. The harder the physical activity expect the higher the heartbeats you
get.
_______4. If you are calm, relaxed and not sick, your heart rate is normally between
60 beats per minute to 100 beats per minute.
_______5. Perceived exertion describes physical sensations a person experiences
during physical activity, including increased heart rate, increased respiration or
breathing rate, increased sweating, and muscle fatigue.

II- Identification
Identify the Levels of Exertion of the following activities.
a. Level 1 b. Level 2 c. Level 3 d. Level 4 e. Level 5

6. It is a high – performance training done during short interval’s; intensity is high,

and the body feel very warm.
7. It is called the cruise, comfort recovery level and fat burning zone.
8. The rating of this level is somewhat hard to hard.
9. It is the easiest and most comfortable level, burns few calories and cause
minimal sweating.
10. A various high intensity sports like basketball, soccer, climbing stairs are
examples activities for this level.

Additional Activities

Make your own list how to prevent Over exertion in your daily activities.

**********************END OF LESSON 2***************************

LESSON Staying Hydrated – Staying

3 Healthy

What’s In

What is the importance of physiological indicators before engaging in Physical

activity?

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 What’s New

Why is water so important to the human body?

How much water did our body need? How much water should someone drink?
How does the body use water?

What is It

LESSON 3: STAYING HYDRATED

– STAYING HEALTHY
When the temperatures rise, getting enough to drink is important whether
you’re playing sports, doing household chores, outdoor activities, dancing or any
form of physical activity, Keeping your body hydrated helps the heart more easily
pump blood through the blood vessels to the muscles. And, it helps the muscles
work efficiently.
Dehydration is a serious condition that can lead to problems starting from
swollen feet or a headache to life-threatening illnesses such as heat stroke.

If you get thirsty, you are already dehydrated, the amount of water needs by an
individual depends on the climatic conditions, clothing worn and the intense and
duration of the physical activity.
But if you are not sweating during your vigorous physical activity is also a signal
that you are dehydrated to the point of developing heat exhaustion.
If you are not hydrated, your body cannot perform at its highest level. You may
feel tired, have muscle cramps, dizziness, or other serious symptoms.

HOW MUCH WATER DO YOU NEED?

GUIDELINES ON TOTAL WATER INTAKE

AGE RANGE MALES FEMALES
9-13 years old 2.1 L/day 1.9L/day
14-18 years old 2.5 L / day 2.0L/day
https://www.medicalnewstoday.com/articles/306638

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Hydration is the process of replacing water in the body. This can be done through
drinking water, eating ice chips, eating foods that have high water content,
drinking other fluids or an intravenous or IV line. Being dehydrated is when your
body is lacking the water levels necessary to function optimally

GOOD HYDRATION MEANS GETTING THE RIGHT AMOUNT OF WATER

BEFORE, DURING, AND AFTER THE PHYSICAL ACTIVITY.

WHAT SHOULD I DRINK WHEN I AM ACTIVE?

Active people need to drink enough fluid to prevent fatigue, maintain good
reflexes, control body heat & speed up recovery.
Drink Before During After Key Points
Activity Activity Activity
Water / / / Drink throughout the day. Best choice before
and after the activity. Best choice during the
activity unless sweating a lot for more that 1
hour.
Milk / X / Choose unflavored milk or soy milk most
often. Can cause stomach upset during the
activity.
Sports Drink X / X Drink only during intense activity when
sweating for more that an hour. Replaces
electrolytes and carbohydrates during long
period of activity.
Coconut X X X Not recommended.
Water Does not replace electrolytes during intense
activity.
Can cause stomach upset during the activity.
Flavored X X X Not healthy choice. Can be higher in sugar or
Water sugar substitutes.
Can cause stomach upset.
Energy X X X Not healthy choice. Can be higher in caffeine
Drink and sugar. May have added herbs.
Can cause stomach upset during the activity
Fruit,Drinks X X X Not healthy choice. Can be higher in sugar or
Cocktail sugar substitutes.
Beverage Can cause stomach upset.
Vitamin X X X Not healthy choice. Can be higher in caffeine
Water and sugar. May have added herbs.
Can cause stomach upset during the activity
Soft drinks X X X Not a healthy choice. May contain caffeine or
sugar substitutes. Carbonation causes upset
stomach during the activity.
Regular soft drinks are higher in sugar.

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How Much Should I Drink When I Am Active?

Before the Activity

You need to be well hydrated when you start your activity. Drink 400-600 ml (1
½ -2 ½ cups) of fluid 2 to 3 hours before the activity. The best fluid to choose
before the activity is water.

During the Activity

You will perform better if you stay hydrated during your activity. Drink 125ml (½
cup) fluid every 15 minutes. The best fluid to choose before the activity is water so
you do not get an upset stomach.

After the Activity

It is important to replace all the fluid you lose through sweat after you finish
your activity. Be sure to drink at lease 250-500 ml (1-2 cups) of fluid to replenish
your body.

What’s More

https://youtu.be/9iMGFqMmUFs

Watch the TedEd video: What would happen if you did not drink water? - Mia
Nacamulli (4:51 min) . Double-click on the image below to access.

Answer the following questions from the video in complete sentences.

How does the body use water?

_______________________________________________________________________________
_______________________________________________________________________

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What are the effects of dehydration or low water levels on the body and brain?
_______________________________________________________________________________
_______________________________________________________________________

What are the effects of overhydration on the body and brain?

_______________________________________________________________________________
_______________________________________________________________________

What I Have Learned

Write a response.

1. Do you drink enough water each day? If so, what are your best strategies?

____________________________________________________________________________
____________________________________________________________________

2. If not, what changes can you make to increase your water intake?

____________________________________________________________________________
___________________________________________________________________
_
What I Can Do
Based on what you have learned, choose one activity to encourage your family
members and friends to stay hydrated.

Hydration Poem - Write a poem that stresses the importance of hydration.

Hydration Song - Create a song that emphasizes the importance of hydration.

Hydration Commercial - Create a commercial that highlights the importance of

hydration.

Hydration Blog - Write a blog that underscores the importance of hydration.

Note: Please provide rubrics for each activity.

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 Assessment

1. What is hydration?
A. replacing water lost by the body
B. adding extra water to the body
C. removing unneeded water from the body
D. removing water needed by the body

2. Which of these is not a sign of dehydration?

A. Headache B. Irritability C. Sprained ankle D. Tiredness

3. We get some water from our food and drink. From which of the following should
we not get our water intake?
A. Decaffeinated tea C. Fruit juice
B. Watermelon D. Alcohol

4. How can you identify if you are dehydrated?

A. Feeling thirsty C. Urine is a dark color
B. Passing strong smelling urine D. All of these

5. Which drink is the most dehydrating?

A. Diet soda B. Coffee C. Lemonade D. Alcohol

TRUE OR FALSE
_______6. To stay properly hydrated, you should drink eight 8-ounce glasses of
water each day.
_______7. When you work out for longer than an hour, a good fluid replacement
beverage is water.
_______8. You can always count on thirst as a signal to drink more fluids and on
the climate of your place.
_______9. Kidney Stones, Heart Attack, and constipation these medical conditions
is known to be linked to dehydration.
_______10. You can never drink too much water.

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 Additional Activities

Monitoring My Daily Water Intake. (1 week)

Monday

Activities Done Time Amount of Water

Intake
Example:
Before eating breakfast 6:00 AM 2 glasses of water
After Eating Breakfast 6:30 AM 1 glass of water
Before My dance workout 8:00 AM 1 glass of water
During My dance workout 8:30 AM Half glass of water
After My dance Workout 9:30 AM 2 glasses of water
Snack 10:30 AM 1 glass of water

1. How many glasses of water did you intake usually for the whole day?
2. What part of the you consume more water?

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City of Good Character
DISCIPLINE • GOOD TASTE • EXCELLENCE
 Answer Key

LESSON 1 LESSON 2
10. FITT principle
9. Hydration
10. D 8. Dehydration 10. D
9. A 7. Level 1 9. A
8. A indicators 8. C
7. A vary 6. Physiological 7. B vary
6. C may rate 6. F may
5. C D. Answers 5. Heart or Pulse 5. T B. Answers
4. A vary 4. Intensity 4. T vary
3. D may 3. Frequency 3. T may
2. B C. Answers 2. Time 2. F A. Answers
1. D More 1. Type 1. T More
Assessment What's What I Know Assessment What's
LESSON 3
10. T
9. T
8. T
7. F vary
6. F may
5. A F. Answers
4. D vary
3. D may
2. C E. Answers
1. A More
Assessment What's

References
Books
Tolitol , et. Al. 2016. HOPE 1 Health-Optimizing Physical Education Fitness. Vibal Group, Inc.
Turpio, 2016.HOPE 1 Health-Optimizing Physical Education. Scolaire Publishing
Websites
FITT Principle
Test Description: Fitt principle test
https://reviewgamezone.com/mc/candidate/test/?test_id=25990&title=FITT%20Principle
Global Strategy on Diet, Physical Activity and Health
https://www.who.int/dietphysicalactivity/physical_activity_intensity/en/#:~:text=Intensity%20of%20physic
al%20activity,works%20to%20do%20the%20activity%22.
Perceived Exertion (Borg Rating of Perceived Exertion Scale)
https://www.cdc.gov/physicalactivity/basics/measuring/exertion.htm
Sports Nutrition: What to drink before , during and after the activity
https://www.albertahealthservices.ca/assets/info/nutrition/if-nfs-what-to-drink-before-during-and-after-
activity-module.pdf
Tracking Heart Rate During Exercise
https://cooperaerobics.com/Health-Tips/Fitness-Files/Tracking-Heart-Rate-During-Exercise.aspx
Use the FITT Chart to Get Fit!
https://healthysd.gov/use-the-fitt-chart-to-get-fit/
Water: Do we really need 8 glasses a day?
https://www.medicalnewstoday.com/articles/306638
What is the FITT Principle? - Definition, Components & Examples
https://study.com/academy/lesson/what-is-the-fitt-principle-definition-components-examples.html

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City of Good Character
DISCIPLINE • GOOD TASTE • EXCELLENCE
 Development Team of the Module

Writer: Leah S. Bulay-og

Editors: Jovita Consorcia F. Mani
Reviewers:
Illustrator:
Layout Artist: Maria Isabel G. Tutor
Management Team:
Sheryll T. Gayola
Assistant Schools Division Superintendent
OIC, Office of the Schools Division Superintendent

Elisa O. Cerveza
Chief, CID
OIC, Office of the Assistant Schools Division Superintendent

Jovita Consortia Mani

EPS-MAPEH

Ivy Coney A. Gamatero

EPS – LRMS

For inquiries or feedback, please write or call:

Schools Division Office- Marikina City

Email Address: sdo.marikina@deped.gov.ph

191 Shoe Ave., Sta. Elena, Marikina City, 1800, Philippines

Telefax: (02) 682-2472 / 682-3989

24
City of Good Character
DISCIPLINE • GOOD TASTE • EXCELLENCE