KIDAPAWAN CITY DIVISION-SENIOR HIGH SCHOOL PROGRAM

Simplified Self-Learning Module

Grade 12- P.E. and Health 4
Quarter 4 /Module 2, Week 3 & 4

Name:______________________________________________ Grade/Strand/Section:_____________
School: _____________________________________________LRN____________________________
Subject Teacher:_____________________________________Score____________________________
Setting FITT Goals on Outdoor Recreational Activities
What I Need to Know
The Covid-19 pandemic introduced us to the “New Normal” which greatly changed and influenced our
way of living, paving the way to the popularity of online classes to minimize face to face interactions for safety
and health purposes. Nevertheless, the Department of Education is working hard to provide continuous
learning to all students.
This module will help us in setting our FITT goals for outdoor recreations. Again, FITT stands for
frequency, intensity, time and type that should be applied in doing outdoor recreations like biking, hiking and
camping among others. It is being healthy and fit while enjoying the nature. This module will also help us to
associate the Leave No Trace Seven Principles while we enjoy outdoor recreation activities.

LEARNING COMPETENCY:
Sets FITT goals based on training principles to achieve and/or maintain HRF PEH12FH-IIi-j-7 .
At the end of this module, you should be able to:

1. Identify the Leave No Trace Seven Principles.

2. Create fitness goals based on the FITT principle for outdoor recreation.
3. Give importance to outdoor recreation while maintaining health related fitness.
What I Know
PRE TEST
Direction: Fill in the blanks. Read each statement carefully. Fill in the blank with the correct words or
phrases. Write the letter of the correct answer in your notebook.
1. The FITT principle is an acronym for __________, Intensity, Time, and _________ .
A. Fitness, Type C. Frequency, Total
B. Frequency, Time D. Frequency, Type
2. It is the number of sessions in a week.
A. Frequency ` C. Time
B. Intensity D. Type
3. It is the difficulty level of exercise or work demand. It can be light, moderate or vigorous.
A. Frequency C. Time
B. Intensity D. Type
4. _______ is the mode of exercise or activity; meanwhile, ______ is the duration or distance covered in an
exercise session.
A. Intensity, Frequency C. Type, Frequency
B. Time, Type D. Type, Time
5. This principles states that if one has specific gains in mind, one must apply plan and execute activities that
would target those goals.
A. Individualization Principle C. Reversibility Principle
B. Maintenance Principle D. Specificity Principle
6. According to the ___________, some trainings or exercise are tailor-made for certain individuals, especially
for those with specific needs, strengths, or limitations and conditions.
A. Individualization Principle C. Progressive Principle
B. Maintenance Principle D. Recovery Principle
7. It refers to exercise that must be regular for it to be maintained.
A. Maintenance Principle C. Reversibility Principle
B. Progressive Principle D. Variation Principle
8. Which of the following is not a benefit of outdoor recreation?
A. Appreciation of nature C. Enjoyment
B. Economic development D. Good eyesight
9. Athletes must change their routine for activities for maximum results and lessen stress injuries.
A. Overload Principle C. Specificity Principle
B. Recovery Principle D. Variation Principle
10. The following are examples of outdoor activities except:
A. Camping C. Hiking
B. Chess D. Rock climbing

Office Address: JP Laurel corner Quirino Drive, Brgy. Poblacion, Kidapawan City Name of the Writer: Leomar M. Ebuetada,EdD-P.E.
Telephone No.: (064) 5724144/ (064) 5779654 Subject: Physical Education and Health 4
Website: depedkidapawancity.com Email: [email protected] Grade Level: Grade 12

1
TASK 1:
Direction: Write the word TRUE if the statement is correct. Otherwise, FALSE if incorrect.
______1. Outdoor recreation or outdoor activity refers to recreation related to out-of doors, most commonly in
natural settings.
______2. Overload principle relies on the premise that a person must produce work that is higher than its
regular workload.
______3. Progressive principle means that an activity must be continued and increased once the body adapts
to the initial overload.
______4. Human foods and products are good for wildlife. Therefore, it is okay to feed it to.
______5. It is okay to rearrange stones found in rivers and lakes.

What’s In

TASK 2:
Direction: Based on the situation provided, write an appropriate action to be done in the given
situation. Write your answers in your notebook.
1. You and your friends decided to do a cardiovascular exercise by hiking on an area you’ve never been to
before. What is the first step needed before your plan materializes?
________________________________________________________________________________________
________________________________________________________________________________________
________________________________________________________________________________________

2. For a program to achieve more gains, it must be progressive. Give an example of this principle.
________________________________________________________________________________________
________________________________________________________________________________________
________________________________________________________________________________________

What’s New

In the next lesson, we will talk about outdoor recreation, and how to set FITT goals based on training
principles to achieve and/or maintain health-related fitness together with outdoor activities.

But first, kindly answer the following questions.

1. In your own words, describe outdoor recreation.
________________________________________________________________________________________
________________________________________________________________________________________
________________________________________________________________________________________
________________________________________________________________________________________
2. In your own understanding, explain the FITT goals.
________________________________________________________________________________________
________________________________________________________________________________________
________________________________________________________________________________________
________________________________________________________________________________________

What Is It

OUTDOOR RECREATION

Outdoor recreation or outdoor activity refers to recreation related to out of doors, most commonly in
natural settings. The activities depend on the physical environment they are being carried out. These activities
can include fishing, hunting, backpacking, hiking, and horseback riding. It is a broad concept that
encompasses multiple activities. It is typically pursued for purposes of physical exercise, general well-being,
spiritual renewal, and an opportunity to partake in nature whilst doing so. While a wide variety of outdoor
recreational activities can be classified as sports, they do not all demand that a participant be an athlete.

Outdoor recreation offers healthy and satisfying leisure activity, intimate contact with the out-of-doors,
opportunity to strengthen family connection, enjoyment and appreciation of our natural environment, cultural
heritage, employment and economic development to local people and communities among others.

Other examples of outdoor recreation include hiking, camping, mountaineering, cycling, dog walking,
canoeing, caving, kayaking, rafting, rock climbing, running, sailing, skiing, sky diving and surfing.

2
How to Set FITT Goals Based on Outdoor Recreation
FITT pertains to the frequency of exercise, the target intensity, the time spent exercising, and the
type(s) of exercise undertaken.
The best way is to know your strengths and the limits of the activity. In this case, you also have to
consider the type of outdoor activity that you are set to do. There are numerous outdoor activities that you can
choose from where you can set your FITT goals and achieve or maintain health-related fitness.

What’s More

THE LEAVE NO TRACE SEVEN PRINCIPLES

Since outdoor recreation involves natural settings like parks and wildlife, it is also vital that we know
how to conserve and protect our own environment for the benefit of all. This is also necessary for us to be able
to continuously enjoy the nature for a long period of time. Here are the things that we must consider during
outdoor recreation activities.
1. Plan Ahead and Prepare
Successful trip planning requires knowledge of the area; equipment, food and clothing needed;
weather conditions and trip expectations; and the temperament and experience of your friends and relatives
who were able to visit the area.
2. Travel and Camp on Durable Surfaces
You must choose established campsites. A “hardened” site can tolerate a relatively large amount of
use. Keep away from trails and water. Leave a clean camp and make an effort to leave it in a natural condition.
Avoid fragile areas such as wet and boggy grounds.
3. Dispose of Waste Properly
All trash must be brought home with you (even trash from others). Deposit solid human waste in cat
holes dug 6 to 8 inches deep at least 200 feet from water, camp, and trails. To wash your dishes, you must
carry water 200 feet away from streams or lakes. Use small amounts of biodegradable soap.
4. Leave What You Find
Let pictures, drawings and memories compromise your souvenirs. Objects in nature derive much of
their beauty from their surroundings. People visit wild lands for many reasons, among them to explore nature’s
mysteries and surprises. In short, we have to let them be to preserve its natural beauty, and for others to enjoy
nature’s special qualities. The cairn (picture on the left) is not encouraged while visiting swamps, lakes, etc.
5. Minimize campfire impacts
Gather dead woods for campfires, and it should be put out completely anytime you are not in the
camp. Before leaving the camp, scatter unburned wood and ashes in a way that blends naturally with the
surroundings. Do not use scorched rock or dead earth, use existing fire rings in a well-placed campsite.
Thanks to your efforts, the next party will be more likely to use a clean site.
6. Respect Wildlife
A. Use the Thumb Trick
Make a thumbs up, extend your arm all the way, close one eye, and see if you can hide the
animal with your thumb. Adjust your distance until you can hide the whole animal with your thumb.
This means you are a safe distance from wildlife.
B. Observe from a Distance
Do not follow or approach them. Use observation areas, platforms and trails, and use
binoculars.
C. Stay out of Wildlife’s Line of Travel
Do not disturb wildlife by shouting or throwing something just to take a proper picture.
D. Never Feed Wild Animals
Human foods and products are harmful to wildlife which disrupts their natural feeding cycles
and habits.
7. Be Considerate of Others
Be aware of your surroundings and your noise level. By following the above mentioned principles, all
of us will be able to enjoy peace and solitude during outdoor activities.

What I Have Learned

Direction: Copy and answer the template below.

HEAD, HEART, HANDS (3H)
Head Heart Hands
What concept did I learn? What values did I gain? How will I apply my learnings in real life?

3
What Can I Do

Directions:
1. Choose two outdoor activities that is applicable in your area.
2. Write the location (Write the address)
3. Set your FITT goals based on that outdoor activity. Copy the table below and fill in the necessary
information.
FITT PRINCIPLES
Location Outdoor Frequency Intensity Type Time
Activity
1.
2.
3.

Assessment
Directions: Read the following statements and identify which of the Leave No Trace Seven Principles
is being described. Write the letters only.
A. Plan Ahead and Prepare E. Minimize campfire impacts
B. Travel and Camp on Durable Surfaces F. Respect Wildlife
C. Dispose of Waste Properly G. Be Considerate of Others
D. Leave What You Find

________________ 1. Using the thumb trick to maintain a safe distance from wildlife.
________________ 2. Researching facts about the outdoor area that you are planning to go to.
________________ 3. Camping in a hardened site.
________________ 4. Cat holes to deposit human waste.
________________ 5. Use existing fire rings in a well-placed campsite.
________________ 6. Observing wildlife in a distance.
________________ 7. Respect private property.
________________ 8. Leaving rocks, shells, plants as it is.
________________ 9. Pack it in, Pack it out!
________________ 10. Never feed the animals.

Additional activity
Direction: Find and cut out pictures of a natural setting from newspapers and old magazines. Paste it
in long bond paper and write a five-sentence paragraph about what outdoor activity can be done on that
environment, and how you can set the FITT goals on that activity.

REFERENCES
file:///C:/Users/Dell/Downloads/PowerClifford2013_Article_CharacteristicsOfOptimu mFallsP.pdf
https://booksc.org/dl/73526534/75d052?jsh=8dd5391f03bc2fda
https://www.bchw.org/files/2019_7-principle-lnt_locked_dye.pdf
https://pixabay.com
https://pixabay.com/photos/nature-roe-deer-forest-fallow-deer-2634729/ https://pixabay.com/photos/cairn-
bach-on-the-go-lonely-shaky-1286256/ https://pixabay.com/photos/people-woman-exercise-fitness-2592247/
https://www.istockphoto.com/photo/family-walking-along-path-through-sand https://pixabay.com/photos/forest-
mist-nature-trees-mystic-931706