Republic of the Philippines

Department of Education
Region VI – Western Visayas
Division of Capiz
PANITAN NATIONAL HIGH SCHOOL
Panitan, Capiz

DETAILED LESSON PLAN IN PEGRADE 10

I. OBJECTIVES: At the end of the lesson, students should be able to:

1. discuss fitness;
2. describe fitness habits; and
3. perform the following warm-up exercise.

II. SUBJECT MATTER: FITNESS AND WARM-UP EXERCISE

Reference: Physical Education and Health (pg52 –pg60)

III. TEACHING MATERIALS:

 Laptop
 Projector
 Speaker

IV. PROCEDURES:
A. Preparation:
a. Opening Prayer
b. Checking of Attendance

B. Review
Teachers’ Activity Student’s Activity
Good morning/afternoon class. -Good morning/afternoon sir.

How was your day? -Good, great, fine, blessed sir.

Before we proceed to our lesson

let’s have first a short review
about our topic last meeting. About quackery sir

Ok class, who can still -Medical Quackery

remember our topic last -Nutrition Quackery
meeting? -Device quackery sir.
What are the three forms of
quackery?
Very good class. Please clap
your hands.

C. Motivation

Teachers’ Activity Student’s Activity

Now are you ready to learn our -Yes sir.
new lesson class?
Before that, let’s have first a
short activity.
Using a concept map all you
need to do is to right words
associated with “FITNESS” FITNESS
inside the circle.
D. Presentation:(Lecture Method)

Teachers’ Activity Student’s Activity

Ok class, what is your personal -Healthy lifestyle sir, doing physical
understanding about fitness? activity like having exercise every
morning.
Fitness is a universal concern. In whatever
activities and undertakings you do, your
fitness should always be taken into account
if you are to perform them effectively and
efficiently.

Physical fitness it is the goal of physical

education.
Class, why do you think that physical
fitness is the goal of physical education?
-Because sir in physical education we
are able to perform different physical
activity like sports, dance and exercises
and with that we will become a healthy
individual and physically fit.

Fitness is not only for athletes, sportsmen,

physical education teachers and fitness
instructors but also a concern for students,
parents and other members of the
community.

Ok class, kindly open your book on page

56 and answer the activity 1 the “Fitness
Survey”. Do it on your MAPEH notebook.
Class, after answering the fitness survey
kindly answers the following questions.
1. How do you feel about the different
activities you engaged in?
2. What influences your choice of
physical activity?
3. How do these activities affect you
and your lifestyle?
4. How do you benefit from engaging
in these activities?

Class since our topic today is about fitness,

we will start being fit. This time I will
introduce to you on how to perform and
execute the proper warm-up. Because after
later I will give you the chance to perform
it with music.

a. Neck Stretch
• Bend your head forward and slightly to
the right.
• With your right hand, gently pull your
head downward to stretch your neck.
• Hold for about 16 counts. Repeat on the
opposite side.

b. Shoulder Rolls
• Stand in upright position. Roll shoulders
in circular motion forward to backward.
c. Arms Circles
•Gently circle your arms all the way
around. Conduct the exercise in both
directions.

d.Side Arm Stretch

• Stand in upright position. Extend the right
arm to the left. Use the left arm/hand to
gently push the right arm towards the body
to straighten and stretch it. Hold the stretch
for 16 counts. Repeat on left arm.

e. Triceps Stretch
• Extend one hand down the center of your
back, fingers pointing downward.
• Use the other hand to grasp the elbow and
stretch your triceps muscle.
• Hold the stretch for 16 counts. Repeat on
the opposite arm

f. Side Stretch
•Stand upright, feet separated to shoulder
width, and hands on your waist. Now bend
the upper body to the right, with the left
arm extends over the head, towards the
right. Hold the final stretch for a few
seconds. Repeat on the other side.

g. Waist Turns
•Hold your waist with your both hands and
rotate it clockwise. Repeat it counter
clockwise.

h. Hamstring Stretch
• Stand with your feet shoulder-width apart,
one foot extended half a step forward.
• Keeping the front leg straight, bend your
rear leg, resting both hands on the bent
thigh.
• Stretch the hamstring muscles. Hold the
stretch for 16 counts. Repeat on the
opposite leg.

i. Quadriceps Stretch
• Stand near a wall or a piece of sturdy
exercise equipment for support.
• Grasp your ankle and gently pull your
heel up and back until you feel a stretch in
front of your thigh.
• Hold for about 16 counts. Switch legs and
repeat

j. Feet Rotation
• Rotate your right feet clockwise and
repeat it by counterclockwise. Do the same
thing with your left feet.

l. Cool Down
•Proper breathing. Inhale from your nose
and exhale slowly to your mouth.
 E. Application: Question and Answer
Teacher’s Activity Student’s Activity
Do you have any question class? No sir.
Ok if you don’t have any question, I’ll
be the one who will ask you questions.
.What is physical fitness? -It is the main goal of physical education.

E. Generalization

Teacher’s Activity Student’s Activity

Class, warm-up should gently prepare the Ok sir.
body for exercises by gradually
increasing the heart rate and circulation;
this will loosen the joints and increase
blood flow to the muscles. Stretching the
muscles prepares them for physical
activity and prevents injuries.

F. Evaluation:
Direction: In your group perform and execute the proper warm-up. You have
the freedom to choose your own music during your performance. 2
minutes is the minimum and 4 minutes is the maximum duration of your
performance.

Criteria:
Proper Execution-----------40%
Timing-----------------------30%
Originality-------------------20%
Costume----------------------10%
TOTAL----------------------100%

V. ASSIGNMENT:
Direction: On your book page 53, answer the 20-item questions. Answer it on
your MAPEH notebook.

Prepared by:

BRYAN C. BIALEN
MAPEH Teacher

Checked and Verified by:

MRS. ROSEMARIE B. OSAN

MAPEH Coordinator