ASIAN INSTITUTE OF COMPUTER STUDIES - CEBU

SENIOR HIGH SCHOOL LESSON PLAN

SCHOOL
2019-2020 SEMESTER DATE
YEAR
INSTRUCTOR Deborah Jael G. Catubig TRACK
SUBJECT Physical Education CODE
DAYS TIME SECTION

TOPIC/LESSON NAME Exercise for Fitness

The learner…
CONTENT STANDARDS
Demonstrates understanding of fitness and exercise in optimizing one’s health as a habit; as a
requisite for PA performance, and as a career opportunity.
The learner…
PERFORMANCE
STANDARD Leads fitness events with proficiency and confidence resulting in independent pursuit and in
influencing others positively.
LEARNING  Distinguishes aerobic from muscle-and bone-strengthening activities.
COMPETENCIES  Explains how to optimize the energy system for safe and improved performance
Given varied activities, 85% of the students will be able to:
SPECIFIC LEARNING a. Identify the difference between physical activity and exercise;
OUTCOMES (CPA) b. Perform different kinds of physical fitness activities;
c. Give importance of an active lifestyle through listing positive effects of exercise.
MATERIALS
RESOURCES

PROCEDURE DAY/TIME NOTES

INTRODUCTION  Prayer
 Greetings
 Attendance
1
 The Students will be group into 2. They will play a game called charade
MOTIVATION in which someone will do the acting in front and both groups will guess.
The group who can guess first will receive a point. The category of the
game is about exercises.

INSTRUCTION/ Show 2 pictures to the students. Let the students identify which
DELIVERY picture shows physical activity and which picture shows exercise.

Explain to the students the difference between physical activity and

exercise.

PHYSICAL ACTIVITY is any movement that is carried out by the

skeletal muscles that requires energy. In other words, any movement
one does is actually physical activity.

EXERCISE, however, is planned, structured, repetitive and intentional

movement intended to improve or maintain physical fitness.
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Students will have an activity called “think-pair-share”. Let the
students share their experienced benefits in doing physical activity or
exercise. Let them list it down in a ¼ sheet of paper and later on the
teacher will going to call some students in front and share their pair’s
experiences.

Discuss what is physical fitness.

Physical Fitness- is a condition that allows the body to effectively

cope up with the demands of daily activities and still has the energy to
enjoy other active leisure activities.

Health related components of fitness:

Aerobic capacity- the ability of the heart, lungs, and blood vessels to
supply oxygen and nutrients to the working muscles and the ability to
deliver and utilize oxygen.
Aerobic exercises: Swimming, biking, running, and dancing.
Running – best aerobic exercise that require minimal training and
equipment.

Changes that occurs as a result of aerobic exercise:

Changes the Heart size- Changes in the muscles of the heart, its size
and its overall power.
Changes in resting Heart Rate - The heart rate eventually becomes
slower, because it pumps more blood with one contraction.
Increased capillarization of muscles - More blood goes to the
muscles, and muscles develop more capillaries to accommodate the
supply of blood.
Increase oxygen carrying capacity of blood - The blood carries more
oxygen because of the changes in the efficiency of the heart.

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 Muscular strength- ability of the muscle to generate the greatest
force. A good strength level protects an individual from severe injuries
when he/she slips or falls.

Muscular endurance- ability of the muscle to resist fatigue when

performing multiple repetitions of a submaximal load. It is needed to
deter injury that commonly occur when an individual is tired.
Resistance exercise: Barbell, Thera band, Total resistance
exercise, and use of resistance machines.

Flexibility – ability to move a joint without pain over its entire range
of motion. An adequate degree of flexibility is important to prevent
injury and to maintain body mobility. It can be great improved by
stretching.
Stretching exercises: static stretching, ballistic stretching, and
dynamic stretching
Static stretching – is the safest form of flexibility exercise

Body composition – the total make-up of the body using the concept
of two component model: The lean body mass and the body fat.

PRACTICE The teacher will have a short recap through oral questioning.

Let the student get ½ sheet of paper and list down 3 barriers to an
ENRICHMENT active lifestyle and write ways on how to overcome these barriers.

At the back of the paper, let the students answer the following:
EVALUATION
1. The ability of the muscle to generate the greatest force.
Muscular strength
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 2. It is the safest form of flexibility exercise.
Static stretching
3. The ability to move a joint without pain over its entire range of
motion.
Flexibility
4. It is a condition that allows the body to effectively cope up with
the demands of daily activities.
Physical fitness
5. The ability of the muscle to resist fatigue
Muscular endurance
6. The total make-up of the body.
Body composition
7. The best aerobic exercise that requires minimal training.
Running
8. Any movement that is carried out by the skeletal muscles that
requires energy.
Physical activity
9. It is planned, structured, repetitive and intentional movement
intended to improve or maintain physical fitness.
Exercise
10. What is the use of Barbell and Thera band?
Resistance exercise

11-14. What are the changes of the heart that occurs as a result of
aerobic exercise?
 Changes the Heart size
 Changes in resting Heart Rate
 Increased capillarization of muscles
 Increase oxygen carrying capacity of blood
15-20. How important is being a physically active individual?

5
 ASIAN INSTITUTE OF COMPUTER STUDIES - CEBU
SENIOR HIGH SCHOOL LESSON PLAN

SCHOOL
2019-2020 SEMESTER 1st DATE
YEAR
INSTRUCTOR Deborah Jael G. Catubig TRACK
SUBJECT PE 1 CODE
DAYS TIME SECTION

TOPIC/LESSON NAME Barriers to an active lifestyle

The learner…
CONTENT STANDARDS
Demonstrates understanding of fitness and exercise in optimizing one’s health as a habit; as a
requisite for PA performance, and as a career opportunity.
The learner…
PERFORMANCE
STANDARD Leads fitness events with proficiency and confidence resulting in independent pursuit and in
influencing others positively.
LEARNING Self-assesses health-related fitness (HRF), status, barriers to PA participation and one’s diet.
COMPETENCIES
Given varied activities, 85% of the students will be able to:
SPECIFIC LEARNING a. Identify the common barriers to an active lifestyle;
OUTCOMES (CPA) b. Share in front of the class their own barriers;
c. Realize the importance of active lifestyle through making ways to overcome their own barriers.
MATERIALS Manila paper, Pentel pen, rolled papers, and survey sheet.
RESOURCES

PROCEDURE DAY/TIME NOTES

INTRODUCTION  Greetings
 Review the past lesson

6
 Group the students into 5. The students will play a game called
MOTIVATION “charade”
Instruction: The teacher will pick someone in each group to act in front
the given situation. The group who can give the answer first will earn a
point.
Situations:
1. Playing mobile legends
2. Surfing on the internet
3. Traveling
4. In a relationship
5. Eating junk foods
6. Lack of equipment
7. School work
8. Household chores
9. Lack of time
10. Lack of willingness

INSTRUCTION/ In the same group let the students list down their barriers in having
DELIVERY an active lifestyle and how to overcome these barriers. Let each group
share it in front of the class.

After sharing, the teacher will insert a small discussion about it.

PRACTICE Let the students answer a survey to help them analyze what is their
active lifestyle status.

7
 Let the students rank the statements according to how much they
ENRICHMENT agree with them, with “1” being the best statement for them and “7”
for the statement that does not hold true to them.

Statements:
____ Exercise is hard and tiring.
____ I would do something else than exercise.
____ I think I do not look good when I exercise.
____ I do not have the money to enroll in a fitness center or gym.
____ My parents do not encourage me to exercise.
____ I have a very busy schedule.
____ I do not know any sports or exercise.

Individually let the students write their TOP 3 barriers and ways on
EVALUATION how to overcome these barriers.

8
Physical Activity Questionnaire

1. In the past week, how active were you during your PE 5. In the past week, how many hours (i.e., average) in a day you
class? spend playing video games or surfing the net?
a. I did not join the PE class. a. More than 4 hours
b. I just stood/walked around during class. b. 3 to 4 hours
c. I ran and played a bit. c. 1 to 2 hours
d. I ran and played most of the time. d. Less than an hour
2. In the past week, how many days were you active for at 6. In the past week, how many hours (i.e., total) of your
least 60 minutes? weekend did you spend in moderate to high intensity activities?
a. 0 a. More than 4 hours
b. 1 to 2 days b. 3 to 4 hours
c. 3 to 4 days c. 1 to 2 hours
d. 5 or more days d. Less than an hour
3. In the past week, how many days did you spend watching 7. In the past week, how many hours (i.e., total) of your PE
TV or playing video games for more than 2 hours? class did you actually spend playing or dancing or moving?
a. 5 or more days a. Less than 15 minutes
b. 3 to 4 days b. 15 to 30 minutes
c. 1 to 2 days c. 31 to 45 minutes
d. 0 d. More than 45 minutes
4. In the past week, I spent most of my leisure time 8. In the past week, how would you classify your participation
_______________________. in various physical activities?
a. Reading books, watching TV, playing video games, a. Inactive
surfing the net, and sleeping. b. Lightly active
b. Walking the dog, helping with household chores, c. Moderately active
cleaning my room and running errands. d. Very active
c. Performing moderate intensity sports, games, and
dance.
d. Performing high intensity sports, games, and dance.
Scoring Guideline: 1. Equate the following points for each response to the question above. Score:
A = 1 point B = 2 points C = 3 points D = 4 points
2. Rate your score: “Excellent” if your score is 24 and above.
“Good” if your score is 15-23.
“Needs improvement” if your score is 14 or lower.
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Activity 2:

The following statements are common reasons of people who do not regularly engage in physical activity. Rank the statements
according to how much you agree with the, with “1” being the best statement that describes you, and “7” for the statement
that does not hold true for you.

____ Exercise is hard and tiring.

____ I would do something else than exercise.

____ I think I do not look good when I exercise.

____ I do not have the money to enroll in a fitness center or gym.

____ My parents do not encourage me to exercise.

____ I have a very busy schedule.

____ I do not know any sports or exercise.

Activity 3:
What are your top 3 barriers? Write specific ways on how you can overcome these barriers.
1. _____________________________________________________________________________________________________________________

2. _____________________________________________________________________________________________________________________

3. _____________________________________________________________________________________________________________________

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 ASIAN INSTITUTE OF COMPUTER STUDIES - CEBU
SENIOR HIGH SCHOOL LESSON PLAN

SCHOOL
2019 - 2020 SEMESTER 1st DATE
YEAR
INSTRUCTOR Deborah Jael G. Catubig TRACK
SUBJECT Physical Education CODE
DAYS TIME SECTION

TOPIC/LESSON NAME Principles of Exercise Training

The learner…
CONTENT STANDARDS
Demonstrates understanding of fitness and exercise in optimizing one’s health as a habit; as a
requisite for PA performance, and as a career opportunity.
The learner…
PERFORMANCE
STANDARD Leads fitness events with proficiency and confidence resulting in independent pursuit and in
influencing others positively.
LEARNING Sets FITT goals based on training principles to achieve or maintain HRF.
COMPETENCIES
Given varied activities, 85 % of the students will be able to:
a. Determine the Principles of Exercise Training;
SPECIFIC LEARNING
b. Discuss the Principles of Exercise Training through creative reporting;
OUTCOMES (CPA)
c. Recognize the importance of knowing first the Principles of Exercise training before indulging
into any Physical activities.
MATERIALS
RESOURCES

PROCEDURE DAY/TIME NOTES

11
INTRODUCTION  Greetings
 Review the previous lesson

The students will play a game called “Draw me a Picture”

MOTIVATION Instructions: In the same group last meeting, the teacher will choose
someone from each group to draw the given words in the whiteboard.
The first group who can guess the word will be given a point.

Given words:
 Overload
 Progression
 Specific
 Individual
 Reverse

After the game ask the students these questions?

a. What is the word principle means?
b. Why do you think that before indulging ourselves into a
training and planned exercise we should know first its
principle?

INSTRUCTION/ In the same group, the student will have an activity called “one stay,
DELIVERY team stray”.
Instructions: Each group will be given 1 principle of exercise training
and they will make a summary of it from the book and write it in a
manila paper, after that, the teacher will choose 1 student from the
group to discuss it, while the remaining members will go around to
listen the other groups explanation of their assigned principle.

12
 After the activity summarize to the students everything that has been
reported and give a short discussion about making SMARTER
objectives in setting fitness goals.

PRACTICE Make a fitness goal and ask students some suggestions. Let them
make sure that the objectives are SMARTER.
Let each group make their own fitness goal.
ENRICHMENT

Present their planned fitness goal in front of the class.

EVALUATION

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 ASIAN INSTITUTE OF COMPUTER STUDIES - CEBU
SENIOR HIGH SCHOOL LESSON PLAN

SCHOOL
2019 - 2020 SEMESTER 1st DATE
YEAR
INSTRUCTOR Deborah Jael G. Catubig TRACK
SUBJECT Physical Education CODE
DAYS TIME SECTION

TOPIC/LESSON NAME FITT Principle and Parts of an Exercise Program

The learner…
CONTENT STANDARDS
Demonstrates understanding of fitness and exercise in optimizing one’s health as a habit; as a
requisite for PA performance, and as a career opportunity.
The learner…
PERFORMANCE
STANDARD Leads fitness events with proficiency and confidence resulting in independent pursuit and in
influencing others positively.
LEARNING  Sets FITT goals based on training principles to achieve and/or maintain HRF
COMPETENCIES
Given varied activities, 85% of the students will be able to:
SPECIFIC LEARNING a. Determine what factors should be considered in designing a fitness program;
OUTCOMES (CPA) b. Compute their own needed intensity;
c. Propose their own fitness program.
MATERIALS Power point presentation
RESOURCES

PROCEDURE DAY/TIME NOTES

INTRODUCTION  Greetings
 Review the previous lesson

14
 MOTIVATION

INSTRUCTION/ Discuss to the students the FITT Principle and the computation of the
DELIVERY Target Heart Rate (THR)
Factor Definition
Frequency How often you work
Intensity How hard you work
Time The length of time or duration
that you work

Type The specific type of activity you

choose.

15
 PRACTICE Let the students compute the Target Heart Rate (THR) through the
given Beats Per Minute (BPM).

Let each group make a workout plan according to their specific given
ENRICHMENT physical activity.

Group 1 – Dancing (contemporary dance)

Group 2 – Volleyball
Group 3 – Basketball
Group 4 – Badminton
Group 5 – Track and Field

16
 Sample format of the workout plan (Tennis)

Days Exercise Sets or Seconds Intensity

and Repetitions
Monday  Fore arm plank Moderate
 Plank with arm
and leg lift 30 sec and 3 reps
 Plank with hip
twist
 Side plank
Wednesday  Bicycle Moderate
 Reverse Crunch 16 sets and 3
 Windshield reps
wiper
Friday  Leg Press 16 sets and 3 Moderate
 Front Squat reps
 Partial Squat
 Lunge

EVALUATION Present to the class each group’s workout plan.

17
 ASIAN INSTITUTE OF COMPUTER STUDIES - CEBU
SENIOR HIGH SCHOOL LESSON PLAN

SCHOOL
2019 - 2020 SEMESTER 1st DATE
YEAR
INSTRUCTOR Deborah Jael G. Catubig TRACK
SUBJECT Physical Education CODE
DAYS TIME SECTION

TOPIC/LESSON NAME Types of Fitness Activities

CONTENT STANDARDS
PERFORMANCE
STANDARD
LEARNING
COMPETENCIES
SPECIFIC LEARNING
OUTCOMES (CPA)
MATERIALS
RESOURCES

PROCEDURE DAY/TIME NOTES

INTRODUCTION

MOTIVATION

18
INSTRUCTION/
DELIVERY

PRACTICE

ENRICHMENT

EVALUATION

19
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