Lesson Plan in Physical Education and Health 11

Content Standards: The learner demonstrates understanding of fitness

and exercise in optimizing one’s health as a habit;
as requisite for physical activity assessment
performance, and as a career opportunity.

Performance Standards: The learner leads fitness events with proficiency

and confidence resulting in independent pursuit
and in influencing others positively.

Learning Competencies and Code: 1. Distinguishes aerobic from muscle and bone
strengthening activities. (PEH11FH-Ia-1)

2. Engages in moderate to vigorous physical

activities (MVPAs) for at least 60 minutes most
days of the week in variety of settings in-and-out
of school. (PEH11FH-Ia-t-8)

Quarter: First Week:1 Day: Once a week

I. Objectives:

At the end of the lesson, 100% of the learners are expected to:

1. Distinguishes aerobic from muscle and bone strengthening activities.

2. Engages in moderate to vigorous physical activities (MVPAs) for at least 60
minutes most days of the week in variety of settings in-and-out of school.
3. Realizes the importance of exercise through proper execution and enjoyment in
performing the exercise routine.

II. Content

Subject Matter: A Way to Get Fit

Integration: Science- Different body parts
Strategies: Cooperative Learning, Question and Answer, Discussion
Materials: Book, Speaker and Music, Laptop
References: Health Optimizing Physical Education Manual (pp. 1-4)

III. Learning Tasks

Preliminaries Opening Prayer

Greetings
Classroom management
Checking of the attendance
Present and clarify the course’s learning objectives and

1
 competencies.

Review of previous lesson Guide questions.

1. Are you physically fit? If yes/ no, why did you

say so?
2. What are the things you need to do to stay and be
physically fit always?

A. Activity Let Me Think

Directions: Ask the students to prepare a table with two

columns on a sheet of paper like the one below. Ask
them to list down the most frequent activities they did in
the past and the ones they do at present. Let them write
as many as they can.

When I was a kid I used Now, I am adult, I do…

to….
1 1
2 2
3 3
4 4
5 5

B. Analysis Processing questions:

1. What were the physical activities in your childhood

that you still do today? Do you spend more time now in
doing these activities as compared to before? Cite an
example.
2. Do you know the benefits of the physical activities
that you do? Can you cite some of these benefits?

C. Abstraction What is physical activity?

It is any movement made by the muscles of the body

that requires exertion of energy such as running,
swimming, dancing, etc. Exercising is considered
physical activity but more structured and planned.
Regular physical activity promotes a healthy lifestyle as
it improves our health and helps lower risks of illnesses.
It is necessary for us to engage in physical activities to
enhance our level of fitness.

Many of us exercise and do physical activities at home,

in school, and at the gym. Some of these include
aerobic, muscle strengthening, and bone strengthening
activities, all of which are good for body composition. It
is important to know the nature of these physical

2
 activities for a better understanding of what it does to
our body.

Aerobic, Muscle and Bone Strengthening Activities:

How Do They Work and Differ?

AEROBIC ACTIVITIES
Aerobic activities are also called “cardio” exercises.
Normally, these activities increase your heart and
breathing rate. They cause us to sweat profusely and
breathe harder. Our heart pumps blood more vigorously
causing oxygen to circulate throughout the body. This
allows us to sustain our aerobic exercises for a few
minutes.

MUSCLE STRENGTHENING ACTIVITIES

Muscle strengthening activities are exercises in which
groups of muscles work or hold against a force or some
weight. Muscle strengthening activities help build good
muscle strength. When muscles do more work, it
becomes stronger. Therefore, having strong and healthy
muscle enable us to perform everyday physical task.

BONE STRENGTHENING ACTIVITIES

Bone growth is stimulated by physical stress. As skeletal
muscles contract, they pull their attachment on bones
causing physical stress. This consequently stimulates
bone tissue, making it stronger and thicker. Such bone
strengthening activities can increase bone density
throughout our skeletal system. Helps your bones grow
and keep them strong. When your feet or arms support
your body’s weight, and your muscles push against your
bones, these are bone-strengthening activities.

D. Application EXERCISE ROUTINE

1. Before starting the activity, remind the students for

etiquette and safety reminders.

2. Instruct them to form lines and tell them that while

doing the exercise they should analyze what kind of
exercise they are performing. If it is aerobic, bone or
muscle strengthening in preparation for the evaluation of
the activity.

3. Do the warm-up first, the work-out proper, then

the cool-down.

3
 WARM-UP
Activity Time
light jog 30 sec
back pedal 30 sec

WORK-OUT PROPER

kick down 30 sec

modified push-ups 30 sec
modified plank 30 sec
Froggers 30 sec
side lunge 20 sec
recover/rest 15 sec
2 feet forward/backwards 30 sec
hops in place
Plank 20 sec
Squats 30 sec
abdominal curls 30 sec
recover/rest 15 sec
opposite arm/leg extension 30 sec
2 feet lateral hops in place 30 sec
alternating step back lunges 30 sec
recover/rest 15 sec
jumping jacks 15 sec
abdominal curls 30 sec
modified push-ups 30 sec
Recover 15 sec
modified plank 30 sec
Burpees 30 sec
squat hold 15 sec
shoulder press 30 sec

COOL DOWN

cobra stretching 15 sec

pretzel stretch 15 sec
lower back stretch 15 sec
standing hamstring stretch 15 sec

Generalization: After the exercise routine, ask the

following questions to the students.

1. Differentiate aerobic, muscle strengthening, and bone

strengthening activities.

2. How do these activities contribute to your overall

health? Cite at least 5 benefits.

4
IV. Assessment/Evaluation

Based from the exercise routine, students will identify if that activity or exercise
belongs to aerobic, bone strengthening or muscle strengthening.

WARM-UP
Activity Aerobic, Bone Strengthening
Muscle Strengthening
Light jog
Back pedal

WORK-OUT PROPER

Kick down
Modified push-ups
Modified plank
Froggers
Side lunge
2 feet forward/backwards hops in place
Plank
Squats
Abdominal curls
Opposite arm/leg extension
2 feet lateral hops in place
Alternating step back lunges
Jumping jacks
Abdominal curls
Modified push-ups
Modified plank
Burpees
Squat hold
Shoulder press

COOL DOWN

Cobra stretching
Pretzel stretch
Lower back stretch
Standing hamstring stretch

V. Assignment/Enrichment

5
 Does regular participation in such activities allow you to experience benefits such
as not getting tired easily?

Reflection:
A. No. of learners achieve 80%:
B. No. of learners who require additional activities for remediation:
C. Did the remedial lesson work?
D. No. of learners who have caught up the lesson:
E. No. of learners who continue to require remediation:
F. Which of my teaching strategies work well? Why did this work?
G. What difficulties did I encounter which my principal or supervisor help me
solve?
H. What motivation or localized materials did I use/discover which I wish to
share with other teacher?
A. No. of learners achieve 80%: