Department of Education

12 National Capital Region

SCHOOLS DIVISION OFFICE
MARIKINA CITY

HOPE 3
1st Semester
Module 2: Fitness and Health

Writer : Leah 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 its role to one’s health-related
fitness and participation in physical activity.
The module is divided into two lessons namely:
● Lesson 1 – F.I.T.T Principle
● Lesson 2 – Physiological Indicators
At the end of this module you are expected to;
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 a 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.
● Use/Apply the FITT principle in dancing to achieve and maintain the
Health-Related Fitness (HRF) components.
● Identifies FITT goals and training principles
● Differentiate moderate to vigorous physical activities
● Design a Plan That Fits Your Needs using FITT Principle while
engaging in MVPA’s.
● Explain the importance of heart rate in engaging MVPA's.
● Use the Rate of Perceived Exertion Scale in calculating heart rate during
physical activity.
● Plan and Apply Personal Pacing Schedule for MVPA’s.

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 What I Know

IDENTIFICATION: Write what is being described of the following statements.

Perceived Heart Rate/ Overload Specificity Normal

Exertion Pulse Heart Rate
Light Moderate Vigorous Pain Cycle Pacing

Put the answer in your notebook.

1. It is the idea that you should choose exercise/physical activity TYPES
that will specifically help you achieve your fitness goals.
2. It is the idea that to IMPROVE your level of fitness, you need to plan
gradually increasing the difficulty of your workouts.
3. It is the number of times your heart beats in 1 minute.
4. It is a heart rate usually between 60 and 100 beats per minute.
5. It is how hard you feel your body is working.
6. It is a tool that allows you to change the way you perform or complete
an exercise or activity so that you can successfully increase strength,
tolerance, and function.
7. It is the period that you will feel pain that is so severe that you must
rest for a long time to recover.
8. These are physical activities that cause breathing and heart rate to
increase to a higher level, making it difficult to talk.
9. These are physical activities that cause breathing and heart rate to
increase.
10. These are physical activities that involve large muscle groups.

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 What’s In

What are the barriers that influence in one’s participation in dance

activities?

How will HRF develop if you engaged in dance activity?

What’s New

Are you planning to get fit? _______________________________________________

What are your strategies to achieve it? _____________________________________
Do you to do it in form of physical activity like dance? _______________
How many times in a week you are going to work out? _____________________
How hard your work out will be done? _____________________________________

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 What is It

Lesson 1: Getting Fit with FITT Principle

FITT PRINCIPLE
The FITT principle helps people plan for their workouts. It does this by identifying
the four components every plan should have. They are Frequency, Intensity, Time &
Time. Its not just to say, “I am going to start exercising” or any activity like dancing.

FREQUENCY INTENSITY TIME TYPE

How often you This is how hard This how long you This is the WHAT
exercise.It is you exercise. It exercise. Time can kind of exerciseplan
discussed in terms could be speed you refer to minutes on doing. It can be
of how many days run, the amount and seconds or to almost anything.
per week soemone of weight you are the amout of the
should do the lifting, oe even just repetitions.
exercise. be your weight , if Example: Leo does
you are doing bike at the
exercise like push- Example: Leah Marikina Riverpark
Example: Leah ups. always starts biking
rides her bike six from 6:30 – 7:00 in
days a week. the morning
Example: Leo rides
his bike in full
speed.

In addition to using FITT principle for planning workouts, it is also important

to know about SPECIFICITY and OVERLOAD.
SPECIFICITY- is the idea that you should choose exercise/physical activity
TYPES that will specifically help you achieve your fitness goals. Everyone has
different reasons for exercising, so it makes sense that different people should
choose different types of exercise / physical activity as part of their plan.

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OVERLOAD- it is the idea that to IMPROVE your level of fitness, you need to
plan gradually increasing the difficulty of your workouts. In other words, you
cannot expect to get better if you do the same exact workout over and over.
All these concepts work together to help you form an effective workout plan
and reach your fitness goals. Using FITT, SPCIFICITY AND OVERLOAD. =
ACTIVITIES VARY IN INTENSITY LEVEL:

LIGHT activities are physical activities that

involve large muscle groups. While engaging
in light activities, people notice their
breathing, but they can still talk easily.

MODERATE activities are physical activities

that cause breathing and heart rate to
increase. People engaging in moderate
activities can hear themselves breathe, but
they can still talk.

VIGOROUS activities are physical activities

that cause breathing and heart rate to
increase to a higher level, making it difficult
to talk

Getting Fit with FITT Principle

In addition to using FITT principle for planning workouts, it is also important to know
about SPECIFICITY and OVERLOAD.
SPECIFICITY- is the idea that you should choose exercise/physical activity TYPES
that will specifically help you achieve your fitness goals. Everyone has different
reasons for exercising, so it makes sense that different people should choose different
types of exercise / physical activity as part of their plan.
OVERLOAD- it is the idea that to IMPROVE your level of fitness, you need to plan
gradually increasing the difficulty of your workouts. In other words, you cannot
expect to get better if you do the same exact workout over and over.
All these concepts work together to help you form an effective workout plan and reach
your fitness goals. Using FITT, SPECIFICITY AND OVERLOAD.

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ACTIVITIES VARY IN INTENSITY LEVEL:
HOW CAN YOU USE FITT PRINCIPLE IN DANCING?
Sample of weekly dance workout routines for BEGINNERS.
Light, HRF
Moderate & Component
Vigorous Frequency Intensity Time Type Benefit
Dance
Activity
2x per week Light 5 to 10 FLEXIBILITY
- YOGA or (twice a week) minutes Creative
any stretching Example Rhythm
dances (Monday and
- interpretative Tuesday)
dance
- 2/4-time 2x per week Moderate 20-minutes Folkdance MUSCULAR
signature STRENGTH
steps in folk (Wednesday & Ethnic Dance
dancing Thursday)

- any
memorized
folk dance
learned from
lower years.

- Hip-Hop 2x per week Moderate 30-minutes MUSCULAR

Dance (Twice a week) depends on ENDURANCE
the beat of Creative Dance
- Basic Cheer Friday & music if fast
Dancing Saturday Contemporary
consider as Dance
Slight
Vigorous

- Hi-Impact Once a week Vigorous 20- to 30- Creative CARDIOVASC

Zumba minutes Dance ULAR
(Sunday) ENDURANCE
- fast beat
cha-cha-cha
Ballroom
-jive dance Dance

REMEMBER!
Each workout or exercise session should begin with a warm-up and end with
a cool-down. Generally, rest and recovery are as important to plan as the
physical activity and exercise and should be equally spaced between
workouts. Begin with small realistic goals in one or two areas of health-related
fitness and plan to introduce more as time progresses and new behaviors
become habits.

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Warm-up
● The importance of a structured warm-up routine should
not be underestimated in relation to preventing injury,
having optimal performance, and maximizing enjoyment.
● Another reason why warm-up activities are important is
that they provide the participant with an opportunity to
prepare mentally for the upcoming exercise session.
● A warm-up should consist of light physical activity for 5 to
10 minutes of exercise, such as walking, slow jogging, knee
lifts, arm circles, or trunk rotations. Low-intensity
movements that simulate movements to be used in the
activity can also be included in the warm-up

RECOMMENDED HRF EVERY SESSION

Muscular strength
Two or three 20-minute sessions each week that include exercises for all the
major muscle groups are required. Lifting weights is one of the most effective
ways to increase strength. For sedentary people, as little as two workouts per
week can be beneficial.
Muscular endurance
Two to three 30-minute sessions each week that include exercises such as
calisthenics, push-ups, curl-ups, pull-ups, and light weight training for all
the major muscle groups are required.
Cardiorespiratory endurance (CRE)
• At least three 20- to 30-minute bouts of aerobic (activity requiring
oxygen) exercise each week are recommended. Popular aerobic
conditioning activities include brisk walking, jogging, swimming,
cycling, rope jumping, rowing, cross-country skiing, and some
continuous action games such as basketball and soccer.
Flexibility
At the end of every workout, perform 5 to 10 minutes of static
stretching exercises. If a workout session includes a CRE
(Cardiorespiratory Endurance) session and a resistance training
session, flexibility is best left to the end of the entire exercise routine

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 What’s More

Design Your Best Dance Workout Plan

"The key to reaching your fitness goals is consistency," says Troy Tuttle, MS,
an exercise physiologist at the University of Texas Medical School at Houston.
The best workout plans are the ones that are realistic, accessible, and
repeatable."
Here are some factors to consider when creating a fitness routine:

● Pick something you like. Choosing a style that you find interesting will make
a big difference in helping you to remain committed and motivated to start
and continue your fitness routine.
● Consider your personality. Which do you prefer during workout exercise?
Alone or you want to do it with your family and friends? If you enjoy the
company of people and you are motivated by others, consider group activities
such as aerobics and dance.
● Exercise for free. In the NEW NORMAL situation, it is much better for us to
stay at home and do the workout routine in the space around where you live
or work.
● Identify your fitness goals. If you are already in good shape, your workout
plan can include lots of different activities that you enjoy. If you are just
starting to exercise and your goals are to lose weight and get healthier, you
need to start slowly. "When you are a beginner, go easy and increase your
exercise by no more than 10 percent per week.

Design a Plan That Fits Your Needs

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 What I Have Learned

1. How did the FITT principle help you to develop your exercise routine?
_____________________________________________________________________
_________________________________________________________________
2. Explain how your exercise routine contributed to the five health-
related components of physical fitness.
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
3. If you were helping someone begin a dance workout program, what
guidelines and safety considerations would you provide?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________

What I Can Do
Dance Evolution Challenge!
Make a video presentation entitled “Dance Evolution Workout
Challenge!”
● Execute your “Design a Plan That Fits Your Needs”
● Record your day to day dance evolution challenge, always start with
warm -up activities and end it with the cool down activities.
● On the first day start with light dance activity and vigorous dance
activity on the last day of the week. Reserve one day for your rest day if
possible, in between of your moderate to vigorous dance activity.
● Do not forget to wear proper attire during the workout.
● You can use social media applications if available in recording your day
to day dance activity. And send it to your subject group page.

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Assessment
TRUE OR FALSE
1. People vary in the maximum levels of fitness they can achieve.
2. To counter the effects of reversibility, a person should train hard every
day.
3. Time of an activity is considered a component of overload.
4. Specificity refers to the process of training different types of muscles.
5. Body composition refers to how strong a person looks.
6. The best way to develop skill-related fitness components is through
practice.
7. Power is not considered an important factor for health-related fitness.
8. In creating your own fitness routine it is important to consider who you
want to be with during the activity.
9. While engaging in light activities, people notice their breathing, but they
cannot talk easily.
10. People engaging in moderate activities can hear themselves breathe,
but they can still talk.

Additional Activities

1. Share your fitness plan to plan for your neighbors and motivate
them to do the Challenge.

Answer Key

Light T
Moderate T
Vigorous T
Pain Cycle T
Pacing F
Perceived Exertion Answer May Vary F
Normal Heart Rate F
Heart Rate/ Pulse T
What’s More
Overload F
Specificity Answers may vary T
What I Know Post Test
What's New

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 What’s In

1. Why is the F.I.T.T principle important if you are engaging into moderate
to vigorous physical activity?

What’s New

This Photo by Unknown Author is

TNMETEREHATBAPRIUE
Arrange the jumbled words based on the picture shown above
Clue: Three Words

What is It

Lesson 2: Physiological Indicators Associated with

MVPA’s
What Is Heart Rate?
Your HEART RATE, or pulse, is the number of times your heart beats in 1
minute. Heart rates vary from person to person. It’s lower when you’re at rest
and higher when you exercise.

Knowing how to find your pulse can help you figure out your best exercise
program. If you’re taking heart medications, recording your pulse daily and
reporting the results to your doctor can help them learn whether your
treatment is working.

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How Do I Take My Heart Rate?

There are a few places on your body where it’s easier to take your pulse:

Put the tips of your index and middle fingers on your skin. Press lightly until
you feel the blood pulsing beneath your fingers. You may need to move your
fingers around until you feel it.

Count the beats you feel for 10 seconds. Multiply this number by six to get
your heart rate (or pulse) per minute.

HR= Number of beats for 10 seconds X 6

Example: HR= 13 X 6 = 78 Heartbeat /Minute

What Is a Normal Heart Rate?

A normal resting heart rate is usually between 60 and 100 beats per minute.
Your number may vary. Children tend to have higher resting heart rates than
adults.The best time to measure your resting heart rate is just after you wake
up in the morning, before you start moving around or have any caffeine.

How to Lower Your Resting Heart Rate?

In general, people who are more fit and less stressed are more likely to have
a lower resting heart rate. A few lifestyle changes can help you slow it down:

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What Is Maximum Heart Rate?
Your maximum heart rate is, on average, the highest your pulse can get. One
way to get a rough estimate of your predicted maximum is to subtract your
age from the number 220.

MHR= AGE – 220

MHR = 17 - 220
= 203 is your Maximum Heart Rate
You can learn your actual maximum heart rate with a graded exercise test. If
you’re taking medicines or have a medical condition such as heart disease,
high blood pressure, or diabetes, ask your doctor whether you should adjust
your exercise plan to keep your heart rate under a specific number.

Lets Try!

Compute the Resting Heart Rate and the Maximum Heart Rate of the
following age:

AGE COMPUTATION RESTING MAXIMUM

HEART RATE HEART
RATE

16

17

18

What Is Perceived Exertion?

Perceived exertion is how hard you feel your body is working. When you are
exercising your heart beats faster, your breathing becomes faster and
deeper, you work up a sweat, and your muscles begin to tire and complain.

The Rating of Perceived Exertion (RPE) Scale

To rate your perception of exertion when you exercise, don't focus on just
one sensation. Get a general sense of how hard you are exercising. Use your
feelings of exertion rather than measures such as speed while running or
cycling or comparing yourself to someone else. Then assign your exertion a
number from 6 to 20 on the Borg Rating of Perceived Exertion scale.

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 RATING PERCEIVED EXERTION SCALE
RPE EXERTION FELT
6 No exertion at all
7 Extremely light
8
9 Very light (easy walking slowly at a comfortable pace)
10
11 Light
12
13 Somewhat hard (It is quite an effort; you feel tired but can continue)
14
15 Hard (heavy)
16
17 Very hard (very strenuous, and you are very fatigued)
18
19 Extremely hard (You cannot continue for long at this pace)
20 Maximal exertion

Scale Interpretation
The scale starts at 6, which means you feel no exertion, like simply standing
still. Level 9 is what you feel like when you are walking at an easy pace. At
level 12 to 14 you are in the moderate-intensity zone and it feels somewhat
hard, as when walking briskly or jogging at an easy pace. At level 15 and
above you feel heavy exertion and you are in the vigorous-intensity zone,
as when running.

How to Use the Perceived Exertion Scale?

After warming up at a light level of exertion, begin your workout. After a

few minutes, assess your RPE from the scale. If you are still at an RPE
under 12, pick up your pace or add resistance to increase your intensity.
But if you are feeling an intensity of 19, you might want to slow your pace
or decrease the resistance until you are back in the vigorous-intensity or
moderate-intensity zone.
How to calculate your Estimated Heart Rate using the RPE or Rating
Perceived Exertion?
To do this, multiply your RPE by 10 to get an estimated heart rate. For
example, if your RPE is 12, then 12 x 10 = 120 beats per minute. This scale
was designed for the average healthy adult.

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Let’s Try!

Calculate the estimated Heart Rate of the following activity:

ACTIVITY RPE ESTIMATED

HEART RATE

Yoga 11 _________

Folk dancing 14 _________

Ballroom Dance 16 _________

Cheer dancing 18 _________

PACING

Pacing Means Moving Ahead and Not Falling Behind

Pacing is not about decreasing the intensity of an exercise, doing less
activity, or being unproductive. Pacing is the exact opposite.

Pacing is a tool that allows you to change the way you perform or
complete an exercise or activity so that you can successfully increase
strength, tolerance, and function. Some people with persistent pain
markedly reduce their physical activity because it hurts. Others push too
far into pain and overdo the activity.

This over-activity generally increases the pain level and the increased
activity becomes hard to sustain. Still others overdo when their pain level
is relatively low and then stop their activity too late, when the pain has
already reached a higher stage.

This sets up an unhelpful cycle of over-activity and under-activity.

All these patterns have the eventual overall effect of reducing activity
because of:

● higher levels of overall pain

● fear of the activities that cause this increased pain
● frustration (because, despite pushing through each activity, people
are unable to increase their physical ability level)

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ACTIVITY PACING
You may push yourself to do lots of physical activity when you are really
motivated. Unfortunately, you will feel pain that is so severe that you must rest
for a long time to recover. This is called the PAIN CYCLE:

OVERACTIVITY

REST PAIN

People
usually find themselves repeating the pain cycle over and over. Unfortunately,
engaging into excessive physical activities can make your pain worse and will
make you more tired, tense, and worried. In the long run, you may find that you
end up avoiding physical activity and exercise. The best way to avoid the pain
cycle is to develop an ACTIVITY REST CYCLE. You can do this by pacing yourself.
That means you must alternate planned periods of activity with regular rest
periods. It looks like this:

Activity

Rest Rest

Activity

HOW DO YOU DESIGN YOUR OWN PERSONAL PACING SCHEDULE?

a. Select any activity you wish to pace. Determine the ff:

● Danger Zone- amount of time you can be active before you start to
feel worse
● Safe Zone- the activity time (before the symptoms worsen)

b. Estimate a REST period enough to recover from that short period of activity.

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c. Alternate: activity time… rest time… activity time … rest time….

d. Track your progress. You can safely increase the activity gradually. For
example, if after three-days your symptoms or pain do not worsen , increase the
activity time just in a few minutes( and try to keep the rest time the same) Keep
increasing over three day intervals as long as the pain does not worsen.

What’s More
My Personal Pacing Schedule
1. Choose activities that tend to increase your pain or fatigue.
Activity 1: ________________________________
Activity 2: ________________________________
Activity 3: ________________________________
2. Decide how many minutes of activity and how many minutes of rest
you will do for each activity.
_____________________________________________________________________
_____________________________________________________________________

3. Note the week’s starting goal for being active and rest for each activity.
_____________________________________________________________________
_________________________________________________________________
4. Then record the activity -rest schedule you used that day for each
activity.
a. Record ratio of minutes active to minute rested
_________________________________________________________
_____________________________________________________
b. Write the number of cycles of activity -rest you did in
parentheses. If you completed Activity-Rest-Activity-Rest,
you would write (2)
_________________________________________________________
_____________________________________________________

c. Write one or two -word description of how you felt after

the activity (e.g. okay, hurt, tired, satisfied, proud)

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 5. In the row marked “Overall” write whether your activity level
increased, decreased or stayed the same for that activity over the week
Also, add up the number of pacing cycles you completed for the week
and write that in parentheses . A good goal to shoot for is three cycles
per day or 21 cycles per week.

SAMPLE LIGHT MODERATE VIGOROUS

ACTIVITY 1 ACTIVITY 2 ACTIVITY 3
TASK Dancing
Gardening

ACTIVE GOAL 10 min

REST GOAL 15 min

DAY 1 10:15 (1) okay

DAY 2 10:15 (2) rested

DAY 3 10:15 (3) good

job!

DAY 4 15:15 (1) tired

DAY 5 15:15 (2) better

DAY 6 15:15 (3) okay

DAY 7 20:15 (2)

Finished

Overall Increasing 14

Note: You may start from shorter minutes depending on the intensity of your
activity. See to it that each activity should be documented. (video or picture)

What I Have Learned

1. What is the main idea of Pacing? Explain why it is important to rest during
physical activity?
________________________________________________________________________
____________________________________________________________________
2. Why is it important to know your physiological indicators before and after
engaging with MVPA's?
________________________________________________________________________
____________________________________________________________________
3. What are the Perceived Exertion Indicators on physical vibration you

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 experience during physical activity?

What I Can Do
Choose one activity that you want to share and promote in your social
media.
● Create a simple POEM about the importance of Physiological
indicators in engaging MVPA’s.
● POSTER -MAKING about knowing your Rate of Perceived Exertion
before engaging in MVPA’s.
● Compose a JINGLE about PACING ang significance of rest while
engaging in MVPA’s.
Criteria for Grading Poster -making

Content (theme) 50%

Presentation 25%
Audience Impact (Using Social Media)- 25%
Total 100%
Criteria for Grading Jingle
Content (theme) 50%
Musicality (catchy & lively) 25%

Audience Impact (Using Social Media)- 25%

Total 100%
Criteria for Grading Poem
Content (theme) 50%
25%
Arrangement of Idea
Audience Impact (Using Social Media)- 25%

Total 100%

Assessment

Write an essay about how Heart Rate, Rate of Perceived Exertion and Pacing
are related to each other.

Additional Activities

Illustrate in the form of diagram how heart rate, Rate of Perceived

Exertion and Pacing are related to each other.

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 Answer Key

Answer May vary

What’s More

Answers may vary Answer may Vary

What I Know What's New
Assessment

References
Books

Turpio, 2016.HOPE 1 Health-Optimizing Physical Education. Scolaire

Publishing
Websites
Design Your Best Workout Plan
https://www.everydayhealth.com/fitness/workouts/find-the-right-workout-
plan-for-you.aspx
How to Use the Perceived Exertion Scale During Your Workout

https://www.verywellfit.com/rating-of-perceived-exertion-scale-3119445

Lesson 6: Planning for Physical Fitness

https://www.edu.gov.mb.ca/k12/cur/physhlth/frame_found_gr11/rm/mod
ule_b_lesson_6.pdf
Pacing Means Moving Ahead and Not Falling Behind
Copyright Permission is granted to copy or quote from this site for non-
commercial purposes only, provided the intended meaning is preserved, the
source is identified as The ME/CFS & Fibromyalgia Self-Help Program, the

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author is identified (if applicable), and our website URL is provided:
cfsselfhelp.org.
http://www.cfsselfhelp.org/library/pacing-means-moving-ahead-and-not-
falling-behind
The F.I.T.T. Principle for an Effective Workout
Change these elements to achieve new fitness goals
https://www.verywellfit.com/f-i-t-t-principle-what-you-need-for-great-
workouts-1231593
What's your Heart Rate?

https://www.webmd.com/heart-disease/heart-failure/watching-rate-
monitor

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 Development Team of the Module

Writer: LEAH S. BULAY-OG

Editors: SALVE ANDES-FAVILA
Reviewers:
Illustrator: Roxanne R. Tamayo
Layout Artist: Roxanne R. Tamayo (JDPNHS)
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: [email protected]

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

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

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