Republic of the Philippines

Department of Education
Caraga Region
SCHOOLS DIVISION OF SURIGAO DEL SUR
SAN MIGUEL 1 District
LIBAS SUD INTEGRATED SCHOOL
__________________________________________________________________________________

Semi-Detailed Lesson Plan

QUARTER 1: P.E. 7: DAY 3

MELCS:
 Undertakes physical activity and physical fitness assessments. PE7PF-Ia-h-23
 Sets goals based on assessment results. PE7PFIa-24
 Prepares an exercise program. PE7PFIc-27
Objectives:
 Identify the physical activities that aid in the development of different physical fitness components
 Demonstrate understanding of physical fitness concepts by creating their own matrix of activities
 Showing appreciation on the importance of fitness components by doing the activities.

I. SUBJECT MATTER
Topic: Exercise Program
Reference: ADM in PE 7 Q1
Level: Grade 7
Materials: Printed pictures, modules, paper strips, mat

I. LESSON PROCEDURES
A. Preliminary:
 Opening Prayer
 Greetings
 Attendance Checking

B. Motivation: (RUMBLE LETTERS)

Identify and form the letters into words.
1. FTISSEN= FITNESS
2. TIF= FIT
3. XERCESEI= EXERCISE
4. WERPO= POWER
5. ALIGITY= AGILITY

C. Lesson Proper
ACTIVITY: The following are statements related to Physical Fitness. Write FIT, if the statement relates to
the characteristics and indications of a physically fit individual and UNFIT, if the statement is not.
1. Help do household chores
2. Loves drinking soda
3. Has toned muscles
4. Hates to play sports
5. Sleep 8 hours a day
6. Easily gets tired
7. Loves to eat vegetables
8. Runs fast
9. Does not want to sweat
10. Has normal weight

_______________________________________________________________________________________________
Libas Sud, San Miguel, Surigao del Sur
8301 CP No. (+63) 9504566318
Libas Sud Integrated School 500576@deped.gov.ph
 Republic of the Philippines
Department of Education
Caraga Region
SCHOOLS DIVISION OF SURIGAO DEL SUR
SAN MIGUEL 1 District
LIBAS SUD INTEGRATED SCHOOL
__________________________________________________________________________________
ANALYSIS
Answer the following questions:
1. Do you usually do those physical activity?
2. What have you observed in yourself after doing those activity?
3. Why is physical fitness important for teens?

ABSTRACTION
Planning out good exercise program is a key in promoting and maintaining good health. Exercise program
is a great way to make sure that you are getting the most out of your workouts and that you are targeting all
your muscle groups as well as getting a good cardio workout. More importantly, what makes a good
workout program is when it turns into a lifestyle. Many people engaged in doing exercise but are not getting
the full benefits it can provide. By planning out an exercise program, you can make sure that you are on the
right track.

Physical Fitness, is the body’s ability to function effectively and efficiently without undue fatigue to perform
work, to enjoy leisure activities, to meet emergency situations and to resist diseases from sedentary
lifestyle. There are three important aspects that an individual should be able to meet in order to be
considered physically fit. These include
1. Ability to perform one’s daily tasks without undue fatigue. These daily activities include:
- Getting early for school
- Walking/travelling to school
- Listening/participating to class activities
- Contributing to the workload in the house
2. Enjoying leisure through some recreational activities. Leisure is the amount of time left after all the
daily routine activities are accomplished. It is an unobligated time where one can enjoy through
activities such as sports, academic games and other productive hobbies. These activities are called
recreation. They may be in form of:
- puzzles and other brain games
- Listening to music
- Playing games or sports
- Dancing
3. Meeting emergencies. Emergencies are unforeseen events where one has to use his energy and
time to meet unexpected circumstances. They include:
- Accidents
- Participating in community service
- Solving household problems
- Illnesses/ death in the family
- Calamities (landslides, earthquake, fire, floods etc.)
The ability to meet these three (3) main facets of physical fitness is a manifestation that one is a physically
fit individual. The ability to meet these three demands of physical fitness requires you to acquire the
different components of fitness.

HEALTH-RELATED FITNESS COMPONENTS:

Fitness components that are prescribed to improve individual’s heath.
1. Muscular Strength – the ability of the muscle to exert maximal effort in
a brief duration.

_______________________________________________________________________________________________
Libas Sud, San Miguel, Surigao del Sur
8301 CP No. (+63) 9504566318
Libas Sud Integrated School 500576@deped.gov.ph
 Republic of the Philippines
Department of Education
Caraga Region
SCHOOLS DIVISION OF SURIGAO DEL SUR
SAN MIGUEL 1 District
LIBAS SUD INTEGRATED SCHOOL
__________________________________________________________________________________
2. Cardiovascular endurance – the ability of the lungs, heart, and blood vessels to
deliver adequate amounts of oxygen to the cells to meet the demands of
prolonged physical activity.

3. Flexibility – the ability of the muscles and joints to go through a full range of motion.

4. Body composition – refers to proportion of lean body mass to fat body mass.

5. Muscular endurance – defined as the maximum pull or push that can be exerted
one time by a muscle group.

SKILL-RELATED FITNESS
Fitness components that are important for success in skillful activities and athletic events.
1. Speed - the ability to perform a task or move from one point to another in the shortest possible time.
2. Agility – the ability of an individual to quickly shift or change direction of the body from one point to
another.
3. Power – ability to perform one maximum effort in the shortest possible time. It is the product of both
strength and speed.
4. Balance – the ability to stay in equilibrium in relation to changes in body position. It may be static or
dynamic. Static balance is the kind of balance demonstrated in stationary position. Dynamic balance is
demonstrated while the body is moving.
5. Reaction time – is the amount of time it takes to respond to a stimulus
6. Coordination – is the integration with hand and/or foot movements with the input of the senses.

APPLICATION
Perform with your group the following activities. Use the matrix below and record the result of each of your
member.

Name of PHYSICAL ACTIVITIES

Member PUSH-UP CURL-UPS JUGGLING SIT & REACH 3 MIN-STEP

V. ASSESSMENT: (QUIZ)
Multiple Choice: Choose the correct letter of your best answer.

1. The ability of the lungs, heart, and blood vessels to deliver adequate amounts of oxygen to the cells to meet
the demands of prolonged physical activity.
a. cardiovascular endurance b. flexibility c. muscle strength d. speed
2. The proportion of fat in your body compared to your bone and muscle. It refers to proportion of lean body
mass to fat body mass
a. body composition b. flexibility c. muscular endurance d. muscular strength
_______________________________________________________________________________________________
Libas Sud, San Miguel, Surigao del Sur
8301 CP No. (+63) 9504566318
Libas Sud Integrated School 500576@deped.gov.ph
 Republic of the Philippines
Department of Education
Caraga Region
SCHOOLS DIVISION OF SURIGAO DEL SUR
SAN MIGUEL 1 District
LIBAS SUD INTEGRATED SCHOOL
__________________________________________________________________________________
3. It is defined as the maximum pull or push that can be exerted one time by a muscle group.
a. body composition b. flexibility c. muscular endurance d. muscular strength
4. The ability of the muscles and joints to go through a full range of motion.
a. body composition b. flexibility c. muscular endurance d. muscular strength
5. Which among the following component is NOT a Health-Related Fitness?
a. body composition b. flexibility c. muscular strength d. reaction time
6. The ability to perform a task or move from one point to another in the shortest possible time.
a. Agility b. Balance c. Coordination d. Speed
7. The ability of an individual to quickly shift or change direction of the body from one point to another.
a. Agility b. Balance c. Coordination d. Speed
8. The ability to stay in equilibrium in relation to changes in body position. It may be static or dynamic.
a. Agility b. Balance c. Coordination d. Speed
9. The ability to perform one maximum effort in the shortest possible time. It is the product of both strength and
speed.
a. Agility b. Balance c. Coordination d. Power
10. It is the integration with hand and/or foot movements with the input of the senses.
a. Agility b. Balance c. Coordination d. Power

VI. ASSIGNMENT

Make a reflection about:

HEALTH IS WEALTH

Prepared by:

HERSHEY P. SAMSON
JHS Teacher 1

_______________________________________________________________________________________________
Libas Sud, San Miguel, Surigao del Sur
8301 CP No. (+63) 9504566318
Libas Sud Integrated School 500576@deped.gov.ph