Bukidnon State University: Malaybalay City, Bukidnon 8700 Tel (088) 813-5661 To 5663 Telefax (088) 813-2717

BUKIDNON STATE UNIVERSITY
Malaybalay City, Bukidnon 8700

Tel (088) 813-5661 to 5663; Telefax (088) 813-2717, www.buksu.edu.ph
A Lesson Plan in Physical and Health Education (Lesson 2)

(Grade 10)
Prepared by:
Saraus, Roly Martel H.
 Content Standard: The learners demonstrate understanding onthe concepts of

Modern Gym Trainings to achieve personal fitness.
 Performance Standard: The learners practice the concepts of Modern Gym
trainings.
 Learning Competency: Applies correct techniques and proper execution to
minimize risk of injuries in performing Physical Activities.
I. Objectives:
At the end of the 30 minutes’ lesson, the learners:
a. determined the importance of strength trainings to the body.
b. Characterized the concepts of Modern Gym trainings to achieve
personal fitness.
c. Applied mastery of the proper execution of the exercises.
II. Subject matter: Sports and Recreation

Topic: The Modern Gym
Skills to develop: Remembering, Understanding, Cooperation, Sharp
Listening Ability
Values integration: Collaboration Responsiveness
Materials: PowerPoint presentation, Visual aids, Books, Laptop/Netbook,
Cellphones
Reference: OHSP PE 1 Q2 – module 1 Chapter 10
III. Procedure:  Daily routine

a) Prayer
b) Orderliness and cleanliness
c) Greetings
d) Checking of attendance
Before the lesson

Teachers activity Students activity Assessment
strategy
B. Motivation “picture talk”
Class I have here pictures for you to analyze.

What comes on your mind when you see these
pictures?
‘’ sir the picture would
like to depict on the
training
exercises for muscles
‘’ ‘’Picture
analysis’’
‘’Very good for your impressive ideas ‘’
‘’From the picture presented, what do you

think will be our topic today?’’
‘’Sir, the lesson that

we will be discussing
for today is all about
strength training
exercise.’’
‘’Wow, you got it! our lesson our lesson for
today is all about strength training exercise.’’
‘’So now we are going to tackle the sea of ideas

in this topic are your ready sea fearers?’’
C. Lesson Presentation Inquiry

The teacher introduces new information. based
(PowerPoint presentation)
“sea fearers, what comes on your mind when

you heard the word strength training?”
‘’Sir, Strength training
is an intense work out
but performs in a
short duration’’
‘’Yes! great very pin point ideas students.

Strength training is an intense work out but
performs in a short duration. It increases
power for neurological control with muscle
fibers and larger muscles.’’
“For now, Let’s Identify some examples of

strength training.”
“Based on the pictures provided, Which

picture portraits the correct execution about the
Goblet
Squat?”
“First Picture Sir”
‘’Why do you say so class? Can you elaborate

your ideas class. Just use the chat box class so
that we can avoid redundant noises’’
‘’ because goblet squat
is a form of squat and
use the equipment
named dumbbells and
kettlebells’’
“Very good class! Your answers are all

impressive and correct. The goblet squat is one
of the most effective exercises to build lower
body strength (core and legs). The goblet squat
is a lower body exercise in which you hold a
dumbbell or kettle bell with both hands in
front of your chest. Then, you squat while
holding the dumbbell. Your elbows should
come between your knees.’’
‘’ for now do you have idea on how to perfectly

perform a goblet squats?’’
‘’yes sir, stand straight
with your feet spread
apart of shoulder
width, place your toes
slightly outward.
Using both hands
hold a dumbbell at
chest level. Bend your
knees slowly and
push your
buttocks then imagine

that you’re sitting on
a chair. Do it slowly
until your elbow
reach the inside
‘’Okay yes very impressive guys as we knees.’’
perform goblet squats we need to. Stand
straight with your feet spread apart of
shoulder width, place your toes slightly
outward. Using both hands hold a dumbbell at
chest level. Bend your knees slowly and push
your buttocks then imagine that you’re sitting
on a chair. Do it slowly until your elbow reach
the inside knees.’’
“Next is Push up. Based on the pictures

provided, which picture portraits the correct
execution about the Push - up?”
“First Picture Sir!”
“Yes, very good! another successful guess

class. A push-up is a common calisthenics
exercise beginning from the prone position. It
works with your upper body muscles and
core’’
‘’ So class how do you perform push up?’’ ‘’Sir, by raising and

lowering the body
using the arms,’’
‘’Yes! very much appreciated answer. To

perform push up perfectly, Start with a prone
position. Place both hands slightly in front of
the chest. Straighten both arms. Make sure
both feet support your weight. Slowly bend
your elbows, and they should be in 90 degrees
or in letter T position. You can slightly tuck
them, creating arrows. Keep your body as near
to the floor as possible. Return to the original
position. Repeat.’’
“Next is Split Squat or the Stationary Lunge.

Based on the pictures provided, Which picture
portraits the correct execution about the Split
Squat?”
“Yes, you’re so good class, that’s the Split “First picture again
Squat” sir!”
‘’For your own idea guys what muscles is a

‘’lower-body strength
beneficiary of this exercise?’’
while improving
balance, flexibility,
and stability in your
hips’’
‘’Okay that’s great handsome and pretty

students of mine. To perform this exercise
perfectly you need to this. From a standing
position, take a long step forwards as if
performing a lunge. The heel of your back foot
should be raised. And Front heel must be flat.

Using your left knee, touch the floor. Pause for

a while, and return to the first position. Do this
for 6-8 repetitions on your right, and then the
same number of repetitions with your left.
Repeat for at least three sets. ‘’
“Next is Lateral Squat. Based on the pictures

provided, Which picture portraits the correct
execution about the Lateral Squat?”
“The second picture

sir!”
“Yes class, very good as you observe. Lateral
lunge and a squat, used for groin, thighs, hips,
and trunk stand upright. Spread your feet
apart, wider than shoulder width. Make sure
the heels are flat on the ground, and the toes
pointed forward. From this starting position,
slowly bend your left knee, and push your
hips downward. Lean on your left and put
your weight on it, while your right leg is
stretched and has no weight. Count this as
one. Repeat the movements for six repetitions
per leg for three sets.’’
“Next is Hip Extension. Based on the pictures

provided, Which picture portraits the correct
execution about the Hip Extension?”
“The first picture sir!”
“Yes, very good, this is the Hip Extension

guess it right again class”
‘’How would you perfectly perform this

exercise students?’’
‘’Put both legs facing
the floor by making a
bridge position. With
your right leg, slowly
put it up until it forms
a 90-degree angle.
Make sure that the
hips are fully
extended. Hold the
position for three
seconds. Lower your
leg until you reach the
starting position.
Repeat this for three
sets with eight
repetitions in each
set. Doing the
exercises helps
develop your
muscles. But it is also
important that we
apply the FITT
(frequency, intensity,
time, and type of
exercise) principles
and proper
scheduling. These
exercises strengthen
the muscles, and
prepare them for
regular exercises. For
the muscles to be
conditioned, you can
apply the principles
of specificity and
overload
progression.’’
’’Very good and very accurate. So those are
the examples of Strength Training class”
E. Generalization
“It is an intense work out but performs in a Selfassessment

short duration of time and increases the
power for neurological control with muscle
fibers and larger muscles.
“Strength Training”
“As you perform the you need to

Stand straight with your feet and spread apart
of shoulder width, place your toes slightly
outward. Using both hands hold a dumbbell at
chest level. Bend your knees slowly and push
your buttocks then imagine that you’re sitting
on a chair. Do it slowly until your elbow reach
the inside knees.”
“Goblet Squat”
“A is a common calisthenics exercise

beginning from the prone position. It works
with your upper body muscles and core by
raising and lowering the body using the arms”
“Push-up”
From a standing position, take a long step
forwards as if performing a lunge. The heel of
your back foot should be raised. And Front
heel must be flat. Using your left knee, touch
the floor. Pause for a while, and return to the
first position. What is this exercise called?
“Split Squat
What kind of workout did this lovely lady do?
“Lateral Squats”
“Hip Extension”
What kind of exercise did this attractive lady
perform?
After the lesson Summative

IV. Evaluation Assessment
Word puzzle
1. It is an intense work out but perform in

a short duration of time.
2. A lower body exercise in which you

hold a dumbbell or kettlebell with both
hands in front of your chest.
3. target the gluteus and hip abductors,

and they are a great option for people
looking to improve their dynamic
balance, flexibility, and agility.
4. Doing the exercises helps develop your

glutes muscles. These exercises
strengthen the leg muscles, and prepare
them for regular exercises.
5. It is an equipment while performing the

goblet squat.
It is the place where can you go and

perform some exercises specially
strength training work outs.
7. an apparatus using or
applying mechanical power and
having several parts, each with a
definite function to help human
to perform a particular exercise.
8. It can be or it also called a

stationary lunge.
9. Performing it by
repeatedly raising and lowering
the body using the arms.
10. a set of tools or other

objects commonly used to
achieve a particular exercise.
‘’Students answers the

activity’’
Answers:
1. Strength training
2. Goblet squat
3. Lateral squat
4. Hip extension
5. Dumbbell
6. Gym
7. Machine
8. Split squats
9. Push up
10. Equipments
V. Agreement
“Assignment”
“Read the articles and watch the videos about strength training
exercises from the following websites and submit a reflection paper
about what you learn on the articles.
https://www.nerdfitness.com/blog/strengthtraining-101-
where-do-i-start/
https://www.healthline.com/health/exercise fitness/strength
-training-at-home#bottomline”

Bukidnon State University: Malaybalay City, Bukidnon 8700 Tel (088) 813-5661 To 5663 Telefax (088) 813-2717

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BUKIDNON STATE UNIVERSITY

Malaybalay City, Bukidnon 8700

A Lesson Plan in Physical and Health Education (Lesson 2)

 Content Standard: The learners demonstrate understanding onthe concepts of

II. Subject matter: Sports and Recreation

III. Procedure:  Daily routine

Before the lesson

B. Motivation “picture talk”

Class I have here pictures for you to analyze.

‘’Very good for your impressive ideas ‘’

‘’From the picture presented, what do you

‘’Sir, the lesson that

‘’So now we are going to tackle the sea of ideas

C. Lesson Presentation Inquiry

“sea fearers, what comes on your mind when

‘’Yes! great very pin point ideas students.

“For now, Let’s Identify some examples of

“Based on the pictures provided, Which

“First Picture Sir”

‘’Why do you say so class? Can you elaborate

“Very good class! Your answers are all

‘’ for now do you have idea on how to perfectly

buttocks then imagine

“Next is Push up. Based on the pictures

“First Picture Sir!”

“Yes, very good! another successful guess

‘’ So class how do you perform push up?’’ ‘’Sir, by raising and

‘’Yes! very much appreciated answer. To

“Next is Split Squat or the Stationary Lunge.

‘’For your own idea guys what muscles is a

‘’Okay that’s great handsome and pretty

should be raised. And Front heel must be flat.

Using your left knee, touch the floor. Pause for

“Next is Lateral Squat. Based on the pictures

“The second picture

“Next is Hip Extension. Based on the pictures

“The first picture sir!”

“Yes, very good, this is the Hip Extension

‘’How would you perfectly perform this

“It is an intense work out but performs in a Selfassessment

“As you perform the you need to

“A is a common calisthenics exercise

After the lesson Summative

1. It is an intense work out but perform in

2. A lower body exercise in which you

3. target the gluteus and hip abductors,

4. Doing the exercises helps develop your

5. It is an equipment while performing the

It is the place where can you go and

8. It can be or it also called a

10. a set of tools or other

‘’Students answers the

Tel (088) 813-5661 to 5663; Telefax (088) 813-2717, www.buksu.edu.ph

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