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. Self- assesses health-related fitness (HRF)

status, barriers to physical activity participation
and one’s diet. PEH11FH-Ig-i-6

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:6 Day: Once a week

I. Objectives:

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

1. Self- assesses health-related fitness (HRF) status, barriers to physical activity

participation and one’s diet.
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. Realize their strength and weakness based on self-assessment for health related
components and reflect their diet and nutrition base on the assessment.

II. Content

Subject Matter: Self-testing Activity for a Healthy Me!

Integration: Science- Different body parts.
English- Vocabulary
Strategies: Discussion, Demonstration
Materials: Book, Laptop, signal cards ,tape measure, mat
References: Health Optimizing Physical Education Manual (pp. 21- 29)

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III. Learning Tasks

Preliminaries Opening Prayer

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

Review of previous lesson Review the different self-testing activities that they have
performed.

A. Activity Arrange the scrambled letter

Students will arrange the scrambled letters to form the

correct words which is all about the remaining self-
testing activities. After arranging the word, they will
describe and show the exercise.

PU- RLCU (Curl-up)

SUPH- PU (Push-up)
RMA- XEDLEF PPORTSU (Flexed-Arm Support)

B. Analysis Processing questions:

1. Why do we need to have this test?
2. Are these helpful? In what way?

C. Abstraction
SELF TESTING ACTIVITIES for HEALTH-
RELATED FITNESS

1. Curl-up- test for abdominal muscles strength and

endurance.
2. 90-degree push-up- test for the muscles of the
upper arm strength and endurance
3. Flexed-Arm Support- test for muscular strength
of the shoulder and upper arm

D. Application Curl-up (Dynamic)

Purpose: Test abdominal muscles strength and endurance
Equipment: mat, adhesive tape
Goal: Perform curl-up with proper pacing (3 seconds per curl)
preliminary: Prepare the mat. Place two tape marks 4 ½ inches
apart on the floor.

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Procedure:
1. Sit on a mat in a long sitting position. Bend your legs more than
90 degrees with feet remaining flat
on the floor.
2. Lay down with arms extended at the sides, palm facing down with
fingers extended touching the 1st tape mark.
3. From that position, curl your trunk up with heels in contact with the
floor until your fingers reach the
2nd marker.
4. Upon reaching the second marker, lower back to the starting position.
Repeat one-curl up every 3 seconds.
5. Continue the curl-ups and stop when you are unable to keep the pace.
Record the number of repetitions.

90-degree Push-up (Dynamic)

Purpose: Test for the strength and endurance of the upper
arm muscles
Equipment: mat
Goal: To perform a proper push-up
Preliminary: Prepare needed material

Procedure:
1. From prone lying position, place the hands just outside the
shoulders with elbows bent.
2. Males: Support the body in a push-up position from the toes with
back, hip and legs align.
Females: Support the body in a push-up position from the
knees instead of toes, with back, hip, and legs aligned.
3. Lower the body until the upper arm is parallel to the floor or a 90
degrees angle of the bent elbow.
4. Repeat as many times as possible.

Flexed-Arm Support (Static)

Purpose: Test the muscular strength of the shoulder and

upper arm
Equipment: mat, stopwatch
Goal: Hold the push-up position not more than 35 seconds

Procedure
1. Use the Push-up procedure 1 & 2 for preparatory position. From
the starting position, lower the body until the upper arm is
parallel to the floor and elbow flexed at 90 degrees
2. Hold the position as long as possible.
3. Record the obtained holding position.

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Rating Scale for Dynamic Muscular Endurance

Age16-26 Mal Fema

Curl-ups e Push-ups Curl–ups le Push-ups
Can do more Can do more Can do more Can do more
High Performance than than than than
Zone 35 29 25 17
Good fitness 24- 20- 18- 12-
zone
Marginal Zone 34
15- 28
16- 24
10- 16
8-
23 19 17 11
Low Zone 14 and below 15 and below 9 and below 7 and below

Rating Scale for Static Endurance

Classification Score in seconds
High- performance zone 30 and above
Good fitness zone 20 – 29
Marginal Zone 10 - 19
Low Zone 10

IV. Assessment

Self-Assessment Card: Health-related fitness status

Directions: Tell the students to fill up necessary information needed.
Interpretations will be based on the chart above. Complete the column for
analysis/implications.
Muscular Strength, Endurance, Flexibility

High My strongest HRF component:

Good My weakest HRF component:

Marginal
Realization/Conclusion:
Low Push-up Curl-up Flexed Arm Flexibility

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 V. Assignment/Enrichment

Diet and Nutrition Assessment

Directions:
1. Surf the net and open the site http://www.takingcharge.csh.umn.edu/enhance-
your-wellbeing/health/diet-nutrition/diet-nutrition-assessment?
id=5717f623f2f95&step=0

2. On that site, undergo steps 1-3. Print the downloaded assessment results
reflecting your diet and nutrition.

4. Set at least 5 goals for the items that needs improvement

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%:

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