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    SHS Health Optimizing Physical Education 4

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    Jennifer A. Iñigo
    Here is a fitness plan for Juanita using the F.I.T.T. principles: FLEXIBILITY Daily before breakfast Extend muscles further than normal resting span and hold each stretch for 10-15 seconds 10-15 minutes per stretch Stationary stretching C. Direction: Read the situation below and answer the questions that follow: Antonio is a 15-year old student who wants to improve his overall fitness. He enjoys playing basketball with his friends after school for 1 hour, 3 times a week. On weekends, he helps his parents with gardening chores such as weeding, planting, and watering the plants for 30 minutes each day. 1. Using the F.I

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    SHS Health Optimizing Physical Education 4

    Uploaded by

    Jennifer A. Iñigo
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    Here is a fitness plan for Juanita using the F.I.T.T. principles: FLEXIBILITY Daily before breakfast Extend muscles further than normal resting span and hold each stretch for 10-15 seconds 10-15 minutes per stretch Stationary stretching C. Direction: Read the situation below and answer the questions that follow: Antonio is a 15-year old student who wants to improve his overall fitness. He enjoys playing basketball with his friends after school for 1 hour, 3 times a week. On weekends, he helps his parents with gardening chores such as weeding, planting, and watering the plants for 30 minutes each day. 1. Using the F.I

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    SHS HEALTH OPTIMIZING PHYSICAL EDUCATION 4 learning activity sheet

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    SHS HEALTH OPTIMIZING PHYSICAL EDUCATION 4

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    Here is a fitness plan for Juanita using the F.I.T.T. principles: FLEXIBILITY Daily before breakfast Extend muscles further than normal resting span and hold each stretch for 10-15 seconds 10-15 minutes per stretch Stationary stretching C. Direction: Read the situation below and answer the questions that follow: Antonio is a 15-year old student who wants to improve his overall fitness. He enjoys playing basketball with his friends after school for 1 hour, 3 times a week. On weekends, he helps his parents with gardening chores such as weeding, planting, and watering the plants for 30 minutes each day. 1. Using the F.I

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    1K views4 pages

    SHS Health Optimizing Physical Education 4

    Uploaded by

    Jennifer A. Iñigo
    Here is a fitness plan for Juanita using the F.I.T.T. principles: FLEXIBILITY Daily before breakfast Extend muscles further than normal resting span and hold each stretch for 10-15 seconds 10-15 minutes per stretch Stationary stretching C. Direction: Read the situation below and answer the questions that follow: Antonio is a 15-year old student who wants to improve his overall fitness. He enjoys playing basketball with his friends after school for 1 hour, 3 times a week. On weekends, he helps his parents with gardening chores such as weeding, planting, and watering the plants for 30 minutes each day. 1. Using the F.I

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    of 4

    SHS HEALTH OPTIMIZING PHYSICAL EDUCATION 4

    SECOND SEMESTER QUARTER 4


    Name: __________________________________________ Date: ________________
    Grade: __________________________________________
    LEARNING ACTIVITY SHEET NO. 2
    Principle of Physical Activity

    A. Principle of Overload
    The principle of overload states that to produce fitness and health benefits through
    physical activity, the body should do more than it normally does. Increased demand on
    your body – overload – forces it to adapt to the changing physical activities. The principle of
    overload says that the various systems of the body will become stronger and will function
    better if increased demands are placed upon them. The body will adapt to these increased
    demands. However, the amount of overload needed varies with each individual.

    B. Principle of Progression
    The principle of progression states that the amount and intensity of your exercise
    should be increased gradually. After a while, your body adapts to an increase in physical
    activity (load), and the activity gets easier for you to perform. Your body adapts as you work
    harder (overload). Because your body gets accustomed to this new workload, you must
    continuously increase the amount of work for improvement to occur. Remember, sudden
    change of activities might result to injuries.

    Review Fitness Target Zone

    The figure above shows the minimum overload you need in order tobuild physical
    fitness. This amount is called your threshold of training. You should perform activities above
    your threshold to build your fitness and promote your health and wellness.
    The correct range of physical activity is called your fitness target zone, typically
    shortened to just target zone. It begins with the threshold of training and has an upper
    limit called the target ceiling. Exercise below the threshold is not enough to produce
    benefits. But activities above the target ceiling (excessive exercise) may expose you to risk to
    injury and soreness and may produce less than your desired results. Some people believe
    that one has to experience pain in order to gain fitness, but the principle of progression
    provides the basis for rejecting the theory of “no pain, no gain.” If you feel pain in the
    process of continually doing the physical activity, you are probably overloading too much or
    too quickly for your body to adjust.
    C. Principle of Specificity
    The Principle of specificity states that the particular type of exercise you perform
    determines the particular benefit you receive. Different kinds and amounts of activity
    produce very specific and different benefits. An activity that promotes health benefits in one
    part of health-related fitness may not be equally good in promoting high levels of fitness in
    another part of fitness. For example, Antonio does a cardio-respiratory exercise several
    days a week, but he does not do stretching exercises as often as he should. He may also
    include more resistance training in his muscle fitness exercises.

    The principle of specificity means you must do specific exercises to improve specific
    components of physical fitness in specific body parts. For example, flexibility exercises will
    increase flexibility but will not necessarily improve cardio-respiratory fitness. Therefore, you
    must select the appropriate physical activity to develop specific components of physical
    fitness.

    D. F.I.T.T. Formula
    To help you apply the principles of exercise, you can use the F.I.T.T. formula. F.I.T.T.
    represents key factors in determining how much physical activity is enough: frequency,
    intensity, time, and type.
     Frequency refers to how often you do physical activity
     Intensity refers to how hard your perform physical activity
     Time refers to how long you do physical activity
     Type refers to the kind of activity you do to build a specific part of fitness or gain a
    specific benefit.

    E. Volume and Progression
    Consider the total amount of physical activity you perform (volume) and the ness for
    progression (principle if progression) in your program. Health experts sometimes include
    the letters VP after F.I.T.T. thus making it F.I.T.T-VP. In this version, V stands for the
    volume (amount) of exercise that is a function of intensity and time, P stands for the
    principle of progression, discussed in the previous chapter. Consider your total volume of
    activity when developing a personal activity plan. For example, you can do moderate
    activity for a longer time and do the same volume for vigorous activities done for a shorter
    time. As you learn more about the F.I.T.T. formula, you will earn how volume of exercise
    can be adjusted by altering the intensity and time of the workout.

    F. The Physical Activity Pyramid


    Health experts recommend that youths should have at least 60 minutes of physical
    activity each day.
    The Physical Activity Pyramid shows the five kinds of physical activity. It shows the
    different types of fitness activities that produce different health and wellness benefits (recall
    the principle of specificity). To meet the recommended 60 minutes of daily activities, you
    can choose from the different types of activity illustrated in the pyramid. To achieve
    satisfactory benefits, it is recommended that you perform the activities mentioned in the
    pyramid each week. As you can see activities at or near the bottom of the pyramid may
    need to be done frequently or for a longer time than those near the top of the pyramid to get
    the same volume of activity.
    G.
    Balancing Energy
    The top of the pyramid presents a balance scale illustrating the need to balance the
    energy you take in (food) with the energy you put out (activity). Energy balance means that
    the calories in the food you eat each day are equal to the calories you expend in exercise
    each day. Balancing your energy in this way is essential to maintaining a healthy body
    composition.
    Today, teenagers are always hooked on the internet or either cellphone or tablets for
    hours. This contributes to inactivity and may increase health risk. We all need to take time
    to recover from daily stresses and prepare for new challenges, so periods of rest and sleep
    are important for good health. Some activities of daily living - such as studying, reading
    and even a moderate amount of screen time - are appropriate. However, in general,
    inactivity or sedentary living is detrimental to your health. Your choices from active areas of
    the pyramid should exceed your choices from the inactivity area.

    LEARNING ACTIVITIES

    A. Direction: Classify the following items according to the F.I.T.T. component they are
    referred to. Write your answer on the table provided below.

    Aerobics Combination of intensities Cycling Daily Dependent on


    intensity

    Gardening High resistance Minimum of 20 minutes Moderate

    Vigorous Once a week Swimming 3 -4 days per week

    90% of maximum heart rate 2-3 minutes per bout

    FREQUENCY INTENSITY TIME TYPE

    B. Direction: Read and understand the situation below, then design a fitness plan with
    F.I.T.T. principles using the given table.
    Juanita’s everyday routine is to conduct a stationary stretch before breakfast.
    This is to start her day actively before going to school. In this exercise, her usual
    practice is to extend her muscles further than its normal resting span and hold every
    stretch for up to 10 to 15 seconds.

    HEALTH- FREQUENCY INTENSITY TIME TYPE


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