SEMI-DETAILED LESSON PLAN IN PHYSICAL EDUCATION AND HEALTH

Name of Teacher Honey Grace T. Omallao Section SOCRATES/HEIDEGGER/BABBAGE

Leaning Area PHYSICAL EDUCATION AND HEALT Time: 7:30-8:30
Grade Level Grade 12 Date: February 02, 2024

The learners demonstrate an understanding of dance in optimizing ones health;

A. Content Standards as requisite for physical activity assessment performance, and as a career opportunity

The learners lead dance events with proficiency and confidence resulting in
B. Performance
I. OBJECTIVE

independent pursuit and in influencing ithers positively

Standards

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

C. Learning
Competencies/ assessment participation and one’s diet
Objectives
PEH12FH-Ig-i-6

II. CONTENT

(Subject Matter/Lesson)

1. Teacher’s
None
Guide
pages
Teacher’s
Guide curriculum guide
A. REFERENCES
III. LEARNING RESOURCES

K12

2. Textbook None
pages
3. Additional
Materials
from Laptop, PowerPoint presentation
Learning
Resource
portal
D. Other Learning https://www.scribd.com/document/477697538/WHLP-Physical-Education-
Resources Health

Before the lesson

REVIEWING

 What was our lesson yesterday/ last week?

Motivation: (Arrange me Properly)

• The teacher will flash on the screen the jumbled letters with its
corresponding pictures. Then, the student will try to guess it and arrange it
properly.

A A N E B L C

L A G T I I Y
 At the end of the session, the students will be able to;
B. Establishing a
purpose for the a.) identify different health-related fitness
lesson b.) perform different physical fitness activities
c.) value the importance of physical activities to one’s health

During the lesson

Health-related fitness - refers to the components of physical fitness that have a positive impact on one's
health and well-being.

There are five main components of health-related fitness:

C. Presenting
• 1. Cardiorespiratory Endurance: this refers to the ability of the cardiovascular and respiratory
examples/instances
of the new lesson systems to efficiently supply oxygen and nutrients to the muscles during prolonged

physical activity. activities such as running, swimming, and cycling help improve

cardiorespiratory endurance.

Example:

Running:

Running is a classic and effective cardiorespiratory endurance exercise. Whether you're

jogging, sprinting, or participating in a long-distance run, this activity engages large muscle

groups and require a continuous supply of oxygen to sustain energy production.

Running not only improves cardiovascular health but also enhances lung capacity and
D. Discussing new endurance.

concepts and How to incorporate running for cardiorespiratory endurance:

practicing new skills
Start with a warm-up: Begin with a few minutes of light jogging or brisk walking to prepare
#1
your muscles and joints for the activity.
(Whole class activity) Gradual progression: If you're new to running, start with a manageable pace and distance.

As your fitness improves, gradually increase the intensity and duration of your runs.

Interval training: Incorporate interval training, alternating between periods of

high-intensity running and lower-intensity recovery periods. This can help boost both aerobic

and anaerobic fitness.

Consistency: Aim for regular running sessions, at least three to four times a

week, to build and maintain cardiorespiratory endurance.

Listen to your body: Pay attention to how your body responds to running and adjust the

intensity accordingly. Allow for proper rest and recovery between sessions

• 2. Muscular Strength: this is the amount of force a muscle or group of muscles can exert against
 a resistance. strength training exercises, such as weightlifting, help improve muscular strength.

Example:

Barbell Squats:

Barbell squats are a compound exercise that targets multiple muscle groups, including the

quadriceps, hamstrings, glutes, and lower back.

How to perform barbell squats:

Set up the barbell: Place a barbell on a squat rack at an appropriate height. Ensure

that the bar is loaded with an appropriate weight for your fitness level.

Position yourself: Stand with your feet shoulder-width apart under the bar. The bar should res

t on your upper back, across your traps. Grip the bar with your hands slightly wider than

shoulder-width apart.

Get into the squat position: Brace your core, keep your chest up, and lower your body by

bending at the hips and knees. Imagine sitting back into an imaginary chair.

Squat down: Lower your body until your thighs are parallel to the ground or as far as your
flexibility allows. Make sure your knees track over your toes, and your back remains straight.

Push through your heels: Exhale and push through your heels to return to the starting

position, extending your hips and knees.

Repeat: Perform the desired number of repetitions.

Tips for barbell squats:

Start with a light weight to master the form before increasing the load.

Keep your back straight throughout the movement to prevent injury.

Ensure your knees are in line with your toes to avoid unnecessary stress on the joints.

• 3. Muscular Endurance: this is the ability of a muscle or group of muscles to sustain repeated

contractions over an extended period. activities like bodyweight exercises, circuit training,

and high-repetition weightlifting contribute to muscular endurance.

Example:

Bodyweight Squats:

Bodyweight squats are a great way to target various muscle groups, including the quadriceps,

hamstrings, glutes, and calves, while also engaging the core.

How to perform bodyweight squats:

Stand with your feet shoulder-width apart: Position your feet parallel to each other or slightly turned out.

Engage your core: Keep your chest up and your shoulders back to maintain a neutral spine.
 Initiate the squat: Bend at your hips and knees simultaneously, as if you're sitting back into a chair.

Lower your body while keeping your weight on your heels.

Squat down: Lower your body until your thighs are parallel to the ground or as far as your flexibility
allows.

Push through your heels: Exhale and push through your heels to return to the starting position,

extending your hips and knees.

Repeat: Perform the squat in a controlled manner for a higher number of repetitions to target
muscular

endurance.

Tips for bodyweight squats:

Focus on maintaining good form throughout the exercise to maximize its effectiveness and reduce the

risk of injury.

Perform the exercise at a controlled pace, emphasizing the endurance aspect by completing a

higher number of repetitions.

If you're a beginner, start with a moderate number of reps and gradually increase as your muscular

endurance improves.

• 4. Flexibility: is the range of motion around a joint. it is important for maintaining joint health

and preventing injuries. stretching exercises, yoga, and Pilates are examples of activities that

improve flexibility.

Example:

Static Stretching - Hamstring Stretch:

The hamstring stretches targets the muscles at the back of your thighs, promoting flexibility in
the

hamstrings and lower back.

How to perform the hamstring stretch:

Start in a standing position: Stand with your feet hip-width apart.

Engage your core: Keep your abdominal muscles engaged to support your lower back.

Extend one leg forward: Take a step forward with one leg, keeping the knee straight but not
locked.

Hinge at your hips: Bend forward at the hips, reaching your hands toward your toes. Keep your

back straight.

Feel the stretch: You should feel a gentle stretch along the back of the extended leg, targeting

the hamstrings.

Hold the stretch: Hold the position for 15-30 seconds, breathing deeply and relaxing into the
 stretch.

Switch sides: Return to the starting position and repeat the stretch with the other leg.

Tips for hamstring stretching:

Avoid bouncing or jerking during the stretch, as this can lead to injury.

Focus on a slow and controlled movement to gradually increase flexibility.

If you feel any pain, ease off the stretch to a point where it is comfortable.

• 5. Body Composition: this refers to the proportion of fat and non-fat mass in the body.
Maintaining

a healthy body composition is essential for overall health. it involves achieving and maintaining a

balance between body fat and lean muscle mass through a combination of regular

exercise and a balanced diet.

Group Activity

E. Developing
mastery
INSTRUCTION: The teacher will group the class per section and all students should
perform at least 10 physical activites
total
RUBRICS 4 3 2 1

Choreography Demonstrates Demonstrates Demonstrates Has no

(30%) excellent in a good some exercise exercise &
exercise& exercise & & dance dance
choreography
dance dance choreography,
in their dance
choreography choreography but needs performance
and manifest and manifest improvement and with
 creativity in creativity in in their dance several errors.
performing the performing the performance.
dance steps. dance steps.

Proper Performs an Performs good Performs the Performs the

Execution excellent quality in exercise exercise &
(30%) exercise & executing the &dance dance with no
exercise systematically proper gesture
dance with
&dance with but needs to and footwork.
proper gesture proper gesture improve the
and footwork and footwork. proper gesture
and footwork.

Mastery of the Shows mastery Shows good Performs the Fail to show
dance/exercise excellently in mastery in dance mastery in
steps (40%) performing the performing the accurately but performing
needs more
dance/exercise dance/exercise the
mastery in
steps. steps. performing dance/exercise
the steps.
dance/exercise
steps.

G. Making
The teacher will give emphasis to the importance proper exercise and proper
generalizations and
diet to one’s health.
abstractions about
the lesson.

Instruction: The teacher will give different questions to the students.

H. Finding practical
applications of Activity 3.
concepts and skills in 1. How important is physical fitness in our health.
daily living. 2. What are the barriers that hinders you to exercise regularly.
3. Why proper diet is important?

I. Evaluating
learning
Direction: Finish the statement below.

Today I learned that _____________________________________________

___________________________________________________________

______________________________________________________________-.
 I will apply my learnings through____________________________________

__________________________________________________________________

_________________________________________________________________

J. Additional activities
for application or Reflect on how incorporating health-related fitness into daily life can improve
remediation/ overall well-being
Assignment

REPARED BY:

HONEY GRACE T. OMALLAO

Pre- Service Teacher

NOTED AND OBSERVED BY:

MARIVIC A. ESTEBAN

Cooperating Teacher