Liceo de Cagayan University
Senior High School Department
RNP Campus, Carmen, Cagayan de Oro City
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STUDENT ACTIVITY: My FITT Plan
(Individual Task)
Subject: Physical Education I
Topic: FITT Principle of Exercise
Date Given: ____________________ Due Date: ______________
Learning Competencies:
Set Frequency Intensity Time Type (FITT) goals based on training principles to achieve and/or maintain health-related
fitness (HRF)
Engages in moderate to vigorous physical activities (MVPAs) for at least 60 minutes most days of the week in a variety of
settings in- and out-of-school.
Goal: Your task is to create an exercise program for yourself based on your need.
Role: You are a fitness enthusiast who wants to improve one’s fitness level
Audience: The target audience will be your yourself and your family members
Situation: You must improve your fitness level based on your result or maintaining it because you have a good result.
Product/ Performance: You will create an exercise program for yourself, using FITT and application of Exercise
principle.
Standard of Success: You can submit an exercise program, following the FITT following the Exercise Principle..
Note: This will be featured in your Fitness Video
Order of Result Score Evaluation
1. Curl-up 30 Average
2. 2. Push-up 25 Good
3. 3. 3 -min Step Test 99 bpm Average
4. 4. Sit and Reach 25 cm Good
Personal FITT PLAN
Name: Jeff Vuncent C. Verano RHR: 76 MHR: 204
Age: 16 Resting Heart Rate Maximum Heart Rate
Intensity (Target Heart Rate) Lower Limit Upper Limit
Moderate THR 204 x 50% = 102 beats/minute 204 x 70% = 142 beats/minute
Vigorous THR 204 x 70% = 142 beats/minute 204 x 85% = 173.4 beats/minute
Objectives:
1. To be able to improve my flexibility and strength
2. To be able to strengthen my muscles and flex my body well
Liceo de Cagayan University
Senior High School Department
RNP Campus, Carmen, Cagayan de Oro City
_____________________________________________________________________________________
3. To be able to perform activities without easily getting tired
Frequency Tuesday, Thursday, Saturday
Intensity Moderate Training
Time 35 minutes/day 5:25- 6:00
Type Strenght and Flexibility Exercises
Week one:Sept 12 - Sept 16
Activities: Time or Number of repetitions
A. Warm -Up
Arm Circles 5 minutes
Shoulder Rolls
B. Main Work-Out
Plank
Push ups 1 minute
Curl ups 10 reps
Squats 20 reps
Lunges 2 minutes
2 minutes
C. Cool-down
Breathing Exercise
Tricep Stretch 5 minutes
Gentle Walking
Week 2: Sept 19- Sept 23 Activities:
A. Warm -Up
Slow Jogs 4 minutes
Skipping in the place
B. Main Work-Out
Liceo de Cagayan University
Senior High School Department
RNP Campus, Carmen, Cagayan de Oro City
_____________________________________________________________________________________
Plank 1 minutes and 30 seconds
Lunges 2 minutes and 30 seconds
Standing Forward Fold 3 minutes
Shoulder Stretch 3 minutes
Seated spinal twist 3 minutes
C. Cool down
Breathing exercise
Yoga poses (Child's pose, 4 minutes
Downward dog, etc.)
Aerobics
Week3: Sept 26- Sept 30 Activities:
A. Warm -Ups
Jumping jacks 3 minutes
Hip circles
Shoulder rolls
B. Main Work-Outs
Plank with shoulder taps 2 minutes and 15 seconds
Military push-ups 15-20 reps
Burpees 2 minutes and 15 seconds
Tricep dips 15 reps
Standing Quad Stretch 1 minute and 30 seconds
C. Cool down
Breathing exercise
Butterfly stretch
Tricep stretch 3 minutes
Liceo de Cagayan University
Senior High School Department
RNP Campus, Carmen, Cagayan de Oro City
_____________________________________________________________________________________
Shoulder stretch
Yoga poses
Please delete the red notes or statements, once you’re done working on this. Just follow the format
stipulated. Enjoy planning!
Rubric:
1.Content (Focus on details/events are clear; it is clearly related to the topic.) -10 points
2. Organization (Logical progression of details/events; clear transitions between ideas. -10 points
3. Realistic (Reliable and can be performed accordingly) -10 points
