College of Education

I.OBJECTIVES
At the end of the lesson, the students should be able to:
1. identify the different examples of static and dynamic stretching;
2. execute the different examples of static and dynamic stretching; and
3. recognize the significance of static and dynamic stretching through active
participation in class activities.
II. SUBJECT MATTER: DYNAMIC AND STATIC STRETCHING
a. References:
Physical Education and Health 7
Cloyd M. Lagyap, Francisco B. Bulalacao Jr., Marisol B. Mabazza and Jo-ann G.
Grecia Pg. 27-29 by FEP Printing Corporation
b. Teaching Materials
✓ Power Point Presentation
✓ HDMI
✓ Projector
✓ Pictures/videos
✓ Marker
✓ Manila Paper
III. PROCEDURES
A. Daily Routine
TEACHER’S ACTIVITY STUDENTS’ ACTIVITY
a. Classroom Management

“Good afternoon class” “Good morning, ma’am”

Kindly pick up some pieces of paper (Students pick up some pieces of
or candy wrapper under your chair. paper/candy wrapper)
Please remain standing for a prayer.
b. Prayer

Almighty god, accept our gratitude

for all the good things in life. By
way of prayer, we come to you this
afternoon and ask for additional (Students stands for a prayer)
knowledge and comprehension as
we tackle the lesson. Also, we are
asking for your holy spirit for us to
be safe in this afternoon. We lift this
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Member: Philippine Association of State Universities and Colleges (PASUC)
Agricultural Colleges Association of the Philippines (ACAP)
 College of Education
up to you, in Jesus’ name as we
pray, Amen.
c. Checking of Attendance

For your attendance, write your (Students write their names on attendance
name, year and section on the sheet sheet)
provided.

B. Motivation (Word search)

TEACHER’S ACTIVITY STUDENTS’ ACTIVITY
How are things going class? Do you have an We are great ma’am
enough energy to participate in our class Of course, ma’am.
activity?

Before we proceed to our discussion let’s

have a game first. This game is called (Students are listening)
“FIND ME”. All you need to do is to find
all the words hidden inside the box.
Understand class? Yes ma’am
B A S T R E T C H I N G G O N E T
A S Q H O U E T U T R E L N E F O
S H U I O R A D F O J R O T E K E
Q E A G R U C F R I R I D H L O T
S K T H E Q L E G S W I N G S H O
T L S K S H U D U L H E B O A A U
A L T N A T E Y E F E J F E B L C
T K K E N A G N M R E L N M W T H
I C S E B C B A R O S V D I Y U A
C O U S O O U M O M L T T L K G N
U R G E U R O I E I D V R A V E G
S E F G R A S C A V E R O E S S E
F U S R Y C A R T N O V I C T C P
Q U A D R I C E P S S T R E T C H
X A D G O U T T B V U E B O I U H

Possible Words:
Stretching Squats Shoulder stretch
Dynamic High knees Toe touch
Static Leg Swings Quadriceps stretch
Did you enjoy class? Yes ma’am

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Member: Philippine Association of State Universities and Colleges (PASUC)
Agricultural Colleges Association of the Philippines (ACAP)
 College of Education
Great! based on our activity, what will be Sephia: I think ma’am our topic is about
our topic this afternoon? Sephia? different stretching.
That’s correct Sephia. Thank you, ma’am,

C. Lesson Proper (Discussion/Group Activity)

TEACHER’S ACTIVITY STUDENTS’ ACTIVITY
Our lesson this afternoon is about dynamic
and Static Stretching.
For our learning objectives, At the
end of the lesson, the students should be
able to:

1. identify the different ways of static

and dynamic stretching; (Students are listening)
2. execute the different ways of static
and dynamic stretching; and
3. recognize the significance of static
and dynamic stretching through
active participation in class
activities.

Who among you here stretches their (Some of the students are raising their
muscles in the morning? hands)
Alright, since that most of you are raising
your hands. It’s good to know that you have Yes ma’am
an idea about our topic this afternoon.

Trecia: Stretching is a type of exercise that

As a sort of review, what is stretching class? boosts flexibility and mobility by
Anyone? lengthening the muscles, either by
extending them or with movement.

Okay, very good. So, stretching focuses on? Flexibility

TEACHER’S ACTIVITY STUDENTS’ ACTIVITY

This afternoon we will tackle only the two
types of stretching the Static and Dynamic (Students are listening)
Stretching.
There are a lot types of stretching but we Yes Ma’am
will focus on the two and also, it’s
examples. Understand class?

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Member: Philippine Association of State Universities and Colleges (PASUC)
Agricultural Colleges Association of the Philippines (ACAP)
 College of Education
Students: Dynamic stretching exercises
specifically prepare the muscles for active
Everybody read the definition of Dynamic contraction. However, they do not cause
Stretching long term improvement.
So. dynamic stretching is a warm-up
exercise for us to be prepare before (Students are listening)
involving in vigorous activities.
For instance, have you observed athletes
doing a warm-up exercise before the game (Students agree)
starts?

What sports particularly doing a dynamic Rodel: volleyball

stretching? Give me an example Melmay: Basketball
Gemma: Badminton

Alright. So, here are some examples of

dynamic stretching:
✓ Squats – is a strength exercise in
which the trainee lowers their hips
from a standing position.

How to perform:
1. Stand with your feet shoulder-width
apart
2. Bend your knees and push your hips
back as you squat down until your
thighs are parallel with the ground.

✓ High knees – it engages your core,

strengthens all the muscles in your
legs, gets your heart rate up and
improves flexibility.

How to perform:
1. Stand with your feet hip-width apart.
2. Maintaining straight posture, lift one
knee to your chest, rapidly switching
to your other leg.

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Member: Philippine Association of State Universities and Colleges (PASUC)
Agricultural Colleges Association of the Philippines (ACAP)
 College of Education
✓ Leg swings – are a dynamic
movement that helps to prepare the
Hip Flexors and legs for movement.

How to perform:
1. Standing straight and keeping your
hips aligned.
2. Swing one leg forward and
backward in a single smooth
movement.

Do you follow class? Yes ma’am

Any question about dynamic stretching? None ma’am

Students: Static stretching are more
appropriate in the cool down as they help
Next is we have static stretching. Again, muscles to relax, realign muscles fibers
everybody read. and re-establish their normal range of
movement. These stretches should be
held for at least 10 seconds.

Static Stretching is a post-workout/cool

down stretching exercise after participating (Students are listening)
in strenuous activities.

Here are some examples of static stretching:

✓ Shoulder stretch – is a great
stretching exercise for reducing
stress and tension and for improving
circulation in the shoulder joint and
muscles.

How to perform:
1. Stand straight with your feet
shoulder-width apart.
2. Bring your right arm across the front
of your body at chest height
3. Using the cease of your left arm or
hand, support your right arm.

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Member: Philippine Association of State Universities and Colleges (PASUC)
Agricultural Colleges Association of the Philippines (ACAP)
 College of Education
✓ Toe touch – is a core exercise
performed sitting on the floor with
your legs and arms outstretched.
Also, it works great as part of a well-
rounded fitness routine.

How to perform:
1. Stand straight with your feet slightly
apart and toes pointing forward.
2. Keeping your legs straight, bend
from the hips and reach down
toward your toes.

✓ Quadriceps stretch – is a lower body

movement that expands and
contracts the muscles at the front of
your thigh.

How to perform:
1. Stand straight with your legs
together, knees touching.
2. While standing on one leg, raise
your opposite foot using your hand
towards your glutes.

By doing static stretching it helps our tired

and constricted muscles return to a more
relaxed state.
Any question class about the dynamic and None ma’am
static stretches?
Okay, now I’ll group you into 2 groups and each group has representatives. You will
identify what stretching is that and you will discuss to us how to perform the given
examples.

TEACHER’S ACTIVITY STUDENTS’ ACTIVITY

Group 1: Dynamic Stretches – Squats, High knees, leg swings.
Group 2: Static Stretches – Shoulder stretch, toe touch, samson stretch.

Every group will be provided with a handout. In your handouts, you have there the
instructions. I will give you 3 mins to do your work and 5 mins to present your work.
Directions: 1-2 questions write your
answers on manila paper. No.3 question Students participating

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Member: Philippine Association of State Universities and Colleges (PASUC)
Agricultural Colleges Association of the Philippines (ACAP)
 College of Education
demonstrate in front of the class the given
examples. Dynamic stretching exercises specifically
prepare the muscles for active contraction.
1. Definition of dynamic stretching;
Squats, High knees, leg swings
2. Examples of dynamic stretching.
3. Demonstrate how to perform the (Group 1 demonstrate)
examples of dynamic stretching.
Group 2
1. Definition of static stretching; Static stretching is more appropriate in the
cool down as they help muscles to relax,
realign muscles fibers and re-establish their
normal range of movement.

2. Examples of static stretching; Shoulder stretch, toe touch, quadriceps

stretch.
3. Demonstrate how to perform the
(Group 2 demonstrate)
examples of static stretching.
Very good class, give yourself a round of Thank you, ma’am,
applause. Job well done.
Any question or clarification class about our None ma’am
lesson today?
Did you learn anything today? Of course, ma’am

D. APPLICATION
TEACHER’S ACTIVITY STUDENTS’ ACTIVITY
Since we already done with our discussion.
You will execute the different ways of
dynamic and static stretching. As I mention Yes ma’am
the different example of static and dynamic
stretching, you will perform it. Understand
class?
: STATIC STRETCHING
Shoulder stretch
toe touch Students performing
quadriceps stretch

: DYNAMIC STRETCHING
Squats
High knees Students performing
Leg swings

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Member: Philippine Association of State Universities and Colleges (PASUC)
Agricultural Colleges Association of the Philippines (ACAP)
 College of Education
Job well done class; I know that you did
learn from our discussion this afternoon. Thank you, ma’am,
Give yourself a thumbs up
Now in your own perception. What do you Via: keeps the muscles flexible, strong, and
think is the importance of stretching to our healthy
body?
Good answer Via. What else? Vea: To improve your performance in
physical activity.
What a good point Vea. Thank you, ma’am.

E. GENERALIZATION
TEACHER’S ACTIVITY STUDENTS’ ACTIVITY
To sum it up to what we have discussed this
afternoon. Stretching is a type of exercise
that boosts flexibility and mobility by
lengthening the muscles, either by
extending them or with movement. The two (Students are listening)
types of stretching that we have discussed
are the dynamic and static stretching.
Dynamic is a warm-up exercise whereas,
static is a cool down or post-workout
exercise.

IV. EVALUATION (Written Exam)

TEACHETR’S ACTIVITY STUDENTS’ ACTIVITY
IDENTIFICATION:
Directions: Answer the following
questions. Identify what is being asked.

1. It is a type of static stretching, a

lower body movement that expands Answer: Quadriceps stretch
and contracts the muscles at the
front of your thigh.
2. It is a type dynamic stretching, a
dynamic movement that helps to Answer: Legs Swings
prepare the Hip Flexors and legs for
movement.

Accredited: Accrediting Agency of Chartered Colleges and Universities of the Philippines (AACCUP)
Member: Philippine Association of State Universities and Colleges (PASUC)
Agricultural Colleges Association of the Philippines (ACAP)
 College of Education
3. It is a great stretching exercise for
reducing stress and tension and for Answer: Shoulder Stretch
improving circulation in the
shoulder joint and muscles.

4. It is a core exercise performed sitting

on the floor with your legs and arms
outstretched. Also, it works great as Answer: Toe touch
part of a well-rounded fitness
routine.

5. It is a strength exercise in which the

trainee lowers their hips from a
standing position. Answer: Squats

V. ASSIGNMENT
Instructions: Practice the examples of static and dynamic stretching. We will have an
individual grading on our next meeting.
RUBRICS:
Criteria Description Percentage
The learners execute
Appropriate Execution appropriately the different 60%
examples of static and
dynamic stretching.
The learners coherently
Mastery Level integrate complete examples 40%
of static and dynamic
stretching with explanation.

Name: Ma. Debbie F. Sodusta

BPED 3B

Accredited: Accrediting Agency of Chartered Colleges and Universities of the Philippines (AACCUP)
Member: Philippine Association of State Universities and Colleges (PASUC)
Agricultural Colleges Association of the Philippines (ACAP)