Department of Education

Region VI – Western Visayas

Division of Aklan
District of Batan

KALANTIAW INSTITUTE
Batan, Aklan

Lesson Plan

Subject: MAPEH (P.E)

Name of Teacher: ERRA M. DALIDA
Grade Level: 8 Quarter: 1st Date Covered:
Content Standard
The learner demonstrates understanding of guidelines and principles in exercise program design to
achieve fitness
Performance Standard
The learner designs a physical activity program for the family/school peers to achieve fitness
Learning Competency
 Undertakes physical activity and physical fitness assessments
 Conducts physical activity and physical fitness assessments of family/school peers
 Prepares a physical activity program
 Describes the nature and background of the sport
 Executes the skills involved in the sport
 Monitors periodically progress towards the fitness goals
 Displays tolerance and acceptance of individuals with varying skills and abilities
Objectives
Undertakes physical activity and physical fitness assessments
Conducts physical activity and physical fitness assessments of family/school peers
Prepares a physical activity program
Describes the nature and background of the sport
Executes the skills involved in the sport
Monitors periodically progress towards the fitness goals
Displays tolerance and acceptance of individuals with varying skills and abilities
I. Topic
Training Guidelines, FITT Principles
Endurance, Muscle- and Bonestrengthening Activities: team sports (basketball, volleyball,
football/futsal, goalball, softball, baseball)
II. References
REX BOOK STORE MAPEH in ACTION GRADE 8
III. Time Allotment
2 Week
IV. Instructional Materials
Learning Module
V. Values Focus
- Patriotic, Trust Worthy, Critical Thinking
Procedure
I. Lesson Proper
What are the training principles and concepts?
The training principles and concepts are rules that you need to adhere to when performing
physical activities and programs.
These are the concepts and principles of training:
1. Overload —The process of adding stress in the form of resistance weights or other materials.
Performing this on a regular basis leads to the adaptation on the stress that makes the body to
work capably and deal with a great level of performance. The following are the principles of
overload:
 a. Frequency — refers to how often you do a physical activity. This usually increases over
time,
b. Intensity — refers to how hard or intense you do a physical activity. The level of
difficulty of a physical activity becomes more intense over time.
c. Time refers to how long you do a physical activity.
d. Type — refers to the kind of activity you perform.
2. Specificity — Your training should be specific and intended for your sports. You need to train
the specific body parts that you use predominantly to your particular event (i.e., train your leg
power if you are a high jumper) and the skill components important to your sport.
3. Reversibility — this is also known as "Use it or lose it." When one stops training, basically the
improvements that he/she acquired during training will be lost or reversed.
4. Variance make sure that you have a variety of workouts to keep your interest in your
training that gives your body a different challenge. Change is good as rest.

What are the barriers to fitness and exercise?

Enumerated are the barriers to fitness:
1. Lack of time
2. Lack of interest
3. Lack of confidence
4. Too tired to work out
5. Too lazy to do exercise
6. Lack of physical strength
7. Failed workout programs
8. Financial problem
9. Lack of family support
How do you overcome these barriers?
The following are recommended ways on how to overcome these barriers:
1. Get up earlier and exercise in the morning at least twice a week.
2. Choose a physical activity that you enjoy.
3. Avoid the crowd if you are not at ease with them. Go solo. You can always exercise alone.
4. Find time during the day when you feel energetic.
5. Set convincing goals that you can achieve.
6. Start with simple exercises
7. Set a realistic goal and follow it.
8. Do exercises at home and use materials available at home.
9. Invite family members for an outdoor activity.

Part II: What to Process

These activities will give you a deeper understanding of the importance of exercise in building
total fitness and family wellness. The activities will allow you to better understand HRF.

FITNESS ASSESSMENT

1. Do the following to prepare for the tests.

Review the procedures in conducting the Physical Fitness Tests.

 Wear the appropriate attire.
 Do the warm-up exercises on your own or with your partner.
 Re-orient yourself on the proper execution of the tests and recording of test results.
 Go through the test without exerting maximum
effort. Classification:
 Observe safety. Below 18.5 Underweight
18.6 – 24.9 Normal
2. Record your test results. 25 – 29.9 Overweight
A. Body Mass Index (BMI) 30.0 – Above Obese
The following formula is used to get the BMI:
WEIGHT [in Kilograms]
HEIGHT [in Meters]2
 30 30
Example: = =20.83(normal)
( 1.2 ) 1.44
2

B. Waist Circumference
Waist circumference is a good predictor of visceral fat which contributes more risk of
cardiovascular disease and diabetes than fat located in other areas of the body.
Equipment: tape measure
Procedure:
a. Wear light clothing before having your waist circumference taken.
b. On bare waist, stand erect and wrap the tape measure around your waist.
Standard
Men Women
Risk Centimeter Inches Centimeter Inches
Very High >120 >47 >110 >43.5
High 100 – 120 39.5 – 47 90 – 109 35.5 – 43
Normal 102 40 88 34.6
Low 80 – 99 31.5 – 39 70 – 89 28.3 – 35
Very Low <80 <31.5 <70 <28.5

FITNESS ASSESSMENT

Health-Related Fitness

Cardiovascular Endurance — It is the ability of the heart and lungs to deliver oxygen through
working muscles and tissues. It is also referred to as the use of muscles repeatedly without
experiencing fatigue.
1. 3-minute Step Test
Purpose - to measure cardiovascular endurance
Equipment
1. Step with a height of 12 inches/a bench
2. Stopwatch
Procedure:
For you:
a. Position in front of the step.
b. At the 'IGO" signal, step up and down on the step or the bench or on a step for 3
minutes at a rate of 24 steps per minute. One step consists of 4 beats that is, "up with
the left foot, up with the right foot, down with the left down with the right foot."
c. Immediately after the exercise, stand and relax. Don't talk
d. Right after the activity, locate your pulse. (The first beat is zero.)
e. Count the pulse for 10 seconds. Multiply by 6.

Strength refers to the muscle’s ability to generate force against physical objects. In the fitness world,
this typically refers to how much weight you can lift for different strength training exercises.

2. 90-degree Push-up
Purpose: to measure strength of upper extremities
Equipment: exercise mat or any clean mat

Procedure:
For boys:
a. Lie face down on the mat in standard push-up position: palms on the mat under the
shoulders, fingers pointing forward, and legs straight, parallel, and slightly apart, with the
toes supporting the feet.

For Boys: Straighten the arms, keeping the back and knees straight. Lower the arms
 until there is a 90-degree angle at the elbows (upper arms are parallel to the floor).

1 2

3 4

For Girls:
With knees touching the mat, straighten the arms, keeping the back straight. Lower the
arms until there is a 90-degree angle at the elbows (upper arms are parallel to the floor).

b. Perform as many repetitions as possible, maintaining a cadence of 20 push-ups per minute

(2 seconds going down and 1 second going up).

1 2 3

Scoring – record the number of push-ups made

3. Curl-ups

Purpose: to measure strength of abdominal muscles

Equipment: exercise mat or any clean mat
Procedure:

For you:
a. Lie on your back with the knees flexed and feet 12 inches from the buttocks.
b. The feet should not be held or rested against an object. The arms must be extended and
resting on the thighs.
c. Complete a slow, controlled curl-up, sliding fingertips along the floor until they touch the
second tapeline.
d. The curl-up should be performed at a rate of one every three seconds or 20 curl-ups per
minute (2 seconds going up and 1 second going down).
e. Do not stop or rest while at the bottom position. Perform as many curl-ups as possible without
stopping.

1 2 3
.

Scoring – record the number of curl-ups made

Flexibility refers to the ability of the joints to move through a full range of motion.
 4. Zipper Test is a test of upper arm and shoulder girdle flexibility intended to parallel the
strength / endurance assessment of the region.

Purpose: to touch the fingertips together behind the back by reaching over the shoulder
and under the elbow
Equipment: ruler
Procedure:
For you:
a. To test the right shoulder, raise your right arm, bend your elbow, and reach down across
your back as far as possible.
b. At the same time, extend your left arm down and behind your back, bend your
elbow up across your back, and try to cross your fingers over those of your right
hand.
c. Reach with the right hand over the right shoulder and down the back as if to pull a
zipper or scratch between the shoulder blades.
d. To test the left shoulder, repeat steps a to d with the left hand over the left
shoulder.

Scoring – record zipper test to the nearest 0.1 centimeter

Standard
0 – did not touch fingers
1 – just touched fingers
2 – fingers overlapped by 1-2 cms.
3 – fingers overlapped by 3-4 cms.
4 – fingers overlapped by 5-7 cms.
5 – fingers overlapped by 8 cms. or more

What are the activities that require endurance, strength as well as a physically fit body?
There are some team-sports that require endurance, strength, and a certain level of Physical
fitness. These are basketball, futsal, and baseball. With proper training and one may enjoy
performing the different skills and fitness associated with them.

Did you know that exercise increases energy levels and increases serotonin in the brain,
which leads to Improved mental clarity?

BASKETBALL

What is the nature and background of basketball?

Basketball is a team sport, in which the goal is to shoot a ball through a basket that is
positioned on both ends of the court, Typically, two teams of five players play on a rectangular
court. Basketball is one of the world’s most popular and extensively watched sports.
Basketball was invented in December 1891 by Canadian James Naismith.He presented the
game when he was an instructor at the Young Men’s Christian Association Training School in
Springfield, Massachusetts. He made this Men's sport through the demand of his mentor, Dr. Luther
H, Gulick, and arranged this recreation appropriate for an indoor activity. The game included
fundamentals of American football, hockey, and soccer. The soccer ball was the first ball used in the
event. Teams had nine players with the goals of wooden peach baskets attached to the walls. In the
year 1897-1898, teams offive became the standard rule for the game. The game quickly spread
countrywide and to other parts of the world, and was played by both women and men. The game
also became popular to U.S. servicemen in World War Il as a casual outdoor game.
what are the different skills needed in playing basketball?
 PASSING

chest pass-is a pass that involves passin the ball

from the chest level going to teammate's chest
level, It uses the wrist when passing the ball.

Bounce pass - the act of throwing the ball to the

receiver's side by bouncing it on the floor toward
the receiver.

Overhead pass - a pass initiated from the

forehead going to a teammate.
REBOUNDING
Rebound is the act of a good vertical leap in
accordance with a good coordination toward the
loose ball thrown by an opposing team on a
missed basketball,
 shooting is the act of throwing the ball with an intention of getting it into the ring or
basket to earn points. This is an offensive skill that every basketball player should master
to win a game.
 Dribbling is a skill in basketball that permits you to move inside the court. It is a legal
method that allows you to progress to make a score. This includes bouncing of the ball off
the floor with your hands as you move on the floor.
 Passing is a skill that maximizes the player's involvement to set up a play to earn a
successful throw on the basket and earn a score for the team.
 Rebounding it is the capability to jump with power in possessing the ball as it bounces
from the rim after an unsuccessful shot before touching the floor.
SHOOTING
Remember BEEF when shooting the ball which
means Balance, Elbow, Elbow, and Follow
through.

Relax and focus on the basket.

Be in proper balance when shooting the ball.
Follow through and make sure that you have an
arc on every shot you make.

DRIBBLING Employ the wrist and the forearm to push to the

court while covering the court distance.

Keep your fingers in touch with each other

while dribbling.

Dribble on one side of the body, not in front

When dribbling with one hand, use the other

hand to drive your guard away from the ball

Keep in mind that you should not include the

whole hand in dribbling so as not to lose the
control of the ball.
FUTSAL

What is the nature and background of futsal?

Futsal started in 1930 in Montevideo, Uruguay by Juan Carlos Ceriani who invented a five-a-
side form of soccer for youth competition in YMCAs. The game is played on a space with the size like
a basketball court. This can be played indoors or outdoors.
The FUTSAL is the international name used for the game. It is derived from the Portuguese
word FUTbol or FUTebol which means soccer, and the French or Spanish word SALon or SALa
which means indoor.
Zico, Bebeto, Pele, Socrates, and other Brazilian football superstars advanced their skills in
playing futsal. While Brazil remains to be the fugal center of the world, the game is now played,
under the patronage of FIFA, throughout the world, from Europe, North America, Central America,
South America, Caribbean, Asia, Africa, and Oceania.

How was futsal introduced to the Philippines?

In the Philippines, futsal was conceptualized and created by Xarex Velasquez on November
2010 who pictured the probability of futsal played by Filipinos to play with. He made a series of futsal
cup. This attracted the novices of futsal and revitalized the desire for fitness and love of the game for
those past football players. The first tournament launched by Xarex is the Pilipinas Futsal Cup
Winners Cup (PFCWC) which he spread throughout Metro Manila with the motto "Bringing Futsal
Closer to Filipinos.”

What are the different skills used in futsal?

For an aspiring futsal player and participant, these are some basic skills you need to know:
Kicking — refers to the Dribbling — it is the ability Passing it is the act of
Heading — it is the act
moving of the ball by using of passing the ball Tackling
of moving the ball far from— it is a defensive
kicking skill
the ball in
to a
using
either your head.or outside
the inside stopping your opponents
the opponent with teammatefrom scoring.
to make the ball
sole, and/or back of the heel. succession of taps while in safe from an opponent.
control of the ball.

What should you do when applying first aid to minor injuries in sports activities?

Once an athlete or an individual engages in physical activities and sports, there is always a
risk of getting an injury or being involved in some accidents. These are the things that you need to
remember in case of minor injuries and accidents. Just remember the word PRICE.
1. P for Protection -L Protect the players from further injuries. Don't let them move. Keep them
from hazard and from other performers as well.
2. R for Rest — Let the players rest from doing activities that may cause them pain. If in case a
simple movement causes them pain, don't move the player.
3. ICE - During the first seventy-two hours after the injury, put some ice to reduce pain and
swelling resulting from bleeding and fluid lost from the affected tissue.

II. Generalization
 1. What are the training principles and concepts?
2. What should you do when applying first aid to minor injuries in sports activities?
3. What are the different skills used in futsal?

Evaluation
IDENTIFICATION
Direction: read and identify the following statement below
__________1. The process of adding stress in the form of resistance weights or other materials.
__________2. refers to how often you do a physical activity. This usually increases over time,
__________3. refers to how hard or intense you do a physical activity.
__________4. refers to how long you do a physical activity
.__________5. refers to the muscle’s ability to generate force against physical objects.
__________6. this is also known as "Use it or lose it
__________7. refers to the ability of the joints to move through a full range of motion
__________8. It is the ability of the heart and lungs to deliver oxygen through working muscles and
tissues
. __________9. is a team sport, in which the goal is to shoot a ball through a basket that is positioned
on both ends of the court, Typically, two teams of five players play on a rectangular court.
__________10. is the act of throwing the ball with an intention of getting it into the ring or basket to
earn points.
__________11. is a skill in basketball that permits you to move inside the court
__________12. is a skill that maximizes the player's involvement to set up a play to earn a
successful throw on the basket and earn a score for the team.
__________13. it is the capability to jump with power in possessing the ball as it bounces
from the rim after an unsuccessful shot before touching the floor.
__________14. a pass initiated from the forehead going to a teammate.
__________15. the act of throwing the ball to the receiver's side by bouncing it on the floor toward
the receiver.

Checked and approved by:

JOESIFFY L. VILLALINO
School Principal