Section: HUMS, TVL, STEM

September 13, 2021

DAILYLESSON PLAN IN P.E & HEALTH 12

MOST ESSENTIAL LEARNING COMPETENCY:

 Self-assesses health-related fitness (HRF). status, barriers to physical
activity assessment participation and one’s diet.

Duration: Week 1
Subject Code: PE11FH-lg-i-6
Time Allotment:1 hour

LEARNING OBJECTIVES:
After going through this exemplar, you are expected to:

A. Knowledge: discuss the physical health barriers and ways on

preventing it;
B. Skill: design a health-related fitness (HRF) plan that help
combat barriers on physical activity, and on one’s diet;
and,
C. Attitude: Value the importance of assessing one’s health
through participation in physical activities to combat
health barriers.

I- SUBJECT MATTER
UNIT 1: MODULE 1
Topic: “Health-related Fitness Components”
Reference: PE & Health 12 LAS, SLM’S, andADM
Materials: Video Lesson/PPT/downloadable worksheets

II- PROCEDURE ( Prayer and Attendance)

III- MOTIVATION

A. ACTIVITIES:(See Enclosure 1)
Activity 1: “Lead me to where I am!”
Activity 2: “Strength Test Time!”
Activity 3: “Now I know what to do!”

B. ANALYSIS
1. When doing the activity, have you encountered any physical
activity barrier?
2. Is there any personal or environmental barrier?
3. How is your experience performing the activity?
4. What are the benefits will you get in performing the different health
related fitness activities?

C. ABSTRACTION
Health-related fitness components:

Cardiovascular endurance is the ability of the heart, lungs, and blood

vessels to supply oxygen to your body tissues during sustained physical
activity. This allows the body to endure physical movement for a period of
time. Also, efficient delivery of oxygen to its tissues will take place giving the
person a lower breathing rate and the ability to perform the task longer.

Muscular Strength is the maximum amount of force a muscle can exert in

a single effort. Achievement of muscular strength depends on factors like
gender, age, and inherited physical attributes. Having strong muscles is
beneficial to everyday living. The muscles support the skeleton enabling
movement to occur and the strength to support the body while standing up.
Muscular Endurance is the ability of the muscle to continue to perform
without fatigue.

Flexibility is the ability to bend and move the joints through the full range
of motion.

Body Composition is the percentages of fat, bone, water, and muscle in a

human body; it is often the ratio of lean tissue to fat tissue in the body.

Barriers to Physical Activity

Getting involved in physical activities can be attributed to personal and

environmental factors. A person may experience a variety of challenges
along the way. This hinders the person to be physically active, hence,
referred to as barriers.

Personal barriers

With the current trends in technology and development, people’s lives have
become convenient and easier as well as less active. They may also have
reasons or own justifications of their inactivity that forms their attitude
towards physical movement, letting them live a sedentary life. Some
common explanations (barriers) that people cite for resistance to exercise
are: insufficient time to exercise inconvenience of exercise lack of self-
motivation non-enjoyment, boredom of exercise lack of confidence in their
ability to be physically active (low self-efficacy) fear of being injured or
having been injured recently lack of self-management skills, such as the
ability to set personal goals, monitor progress, or reward progress toward
such goals lack of encouragement, support, or companionship from family
and friends non-availability of parks, sidewalks, bicycle trails, or safe and
pleasant walking paths close to home or the workplace

Environmental barriers

Some may not notice but the space and the setting where people live greatly
influence a person’s participation to physical activity. The constant exposure
and the daily interaction with the people and things around has a great
impact on a person’s preference towards bodily execution and movement.
The environment in which we live has a great influence on our level of
physical activity. Many factors in our environment affect us. Obvious factors
include the accessibility of walking paths, cycling trails, and recreation
facilities. Factors such as traffic, availability of public transportation, crime,
and pollution may also have an effect. Other environmental factors include
our social environment, such as support from family and friends, and
community spirit. It is possible to make changes in our environment
through campaigns to support active transportation, legislation for safer
communities, and the creation of new recreation.

D. APPLICATION

Health related fitness components have immediate and long- term health
benefits. Doing so, physical activities can improve our quality of life.
Awareness of individuals’ health-related fitness and its relevant
interpretations will aid the person to efficiently create an action plan in
observing a healthy lifestyle and selecting appropriate activities for areas
that need improvement.

E. ASSESSMENT

Multiple Choice. Choose the letter of the best answer. Write the chosen
letter on a separate sheet of paper.

1. The ability of the heart lungs, and blood vessels to supply oxygen to your
body tissues during sustained physical activity.

a. Cardiovascular endurance c. Muscular endurance

b. Muscular strength d. Flexibility

2. Running, swimming, and using an elliptical machine are all ways to

improve your;

a. Cardiovascular endurance c. Muscular endurance

b. Muscular strength d. Flexibility

3. The ability to do activities for more than a few minutes is

a. Flexibility c. Agility

b. Endurance d. Body Compositions

4. The best fitness foods include all except ______________.

a. Vegetables c. Soft dinks

b. Fruits d. Plenty of water

5. Muscular endurance is the

a. Muscles’ ability to work for a long time without tiring

b. Same as cardiorespiratory fitness

c. Amount of force a muscle can exert

d. Same as body strength

6. Which 2 are components of health related fitness?

a. Breathing and running

b. Flexibility and muscular strength

c. Muscular endurance and push ups

d. Jogging and Swimming

7. Abdominal strength and endurance is measured in which part of Physical

Fitness Test?

a. Push-up Test c. Sit-and-Reach

b. Pacer Test d. Curl-up Test

8. Stretching can improve your _________________.

a. Strength c. Flexibility

b. Stamina d. Endurance

9. To make your muscles strong, you must ______________ every day.

a. Sleep c. Talk

b. Exercise d. Laugh

10. The traits you inherit from your parents, i.e.: diabetes that influences
your wellness is known as?

a. Environmental c. Social

b. Hereditary d. Cultural

F. ASSIGNMENT
“My To-Do-List”

Directions: Make your own Fitness goal for the week. Use the table below to
write your accomplishments every day.

Note: You have to attach your To-Do-List

Prepared by:

MARK ANTHONY B. PLAZA

Subject Teacher

Checked by:

JONATHAN L. AMBEL, Ed.D(CAR)

Principal – II
Enclosure 1: Activity Sheets

Activity 1. “Lead me to where I am!”

Directions:
Listed below are examples of physical activity barriers. Draw a line
connecting its type whether it’s a personal or an environmental barrier.

Guide Questions:

1. Have you encountered any physical activity barrier? Is there any

personal or environmental barrier? If yes, please list it down.

2. Cite some ways to overcome situations that hinder you to engage in

physical activity.

Activity 2. “Strength Test Time!”

Directions:

Get ready to perform the following activities. Wear proper attire, prepare
needed materials, and ask assistance with your siblings or parents. Follow
the procedures and write your records in the separate sheets. Take pictures
during your activity as a proof of participation and print it in a separate
sheet.
Activity 1: Self-testing Activities for Health-related fitness
I. Anthropometric Measurements

Purpose: To measure body composition

Equipment: weighing scale, tape measure
Goal: Take body measurements
Preliminary: Prepare needed materials
Procedure:

1. Height. Stand with trunk straight. Measure the distance from the floor to
the top of the forehead. Record the score in centimeters (cm).

2. Weight. Stand on a weighing scale free from any object for weight
accuracy. Record in kilograms (kg).

3. Waistline. Locate your upper hipbone. Find the proper spot by placing
your hands around your waist, squeezing slightly, and then moving your
fingers downward until you feel the top curve of your hips. Place a tape
measure around your bare stomach just above the upper hipbone. Record in
centimeters (cm).

4. Hipline. Place tape measure in the widest part of hip in line with the
pubis.

5. Computation/s
a. Body Mass Index (BMI) - measure of body mass based on height
and weight that aid in determining weight categories.

BMI = Weight in kg (Height in m) x (Height in m)

b. Waist to Hip Ratio (WHP) - measure stored body fats percentage by

the relative measurement of waist and hip

WHR = Waist Circumference (cm) Hip Circumference (cm)

II. 3-Minute Step Test

Purpose: Test for Cardiovascular Endurance level based on how quickly

your heart rate will come back down after a physical activity

Equipment: stopwatch, 12-inch bench box, a metronome

Goal: In a constant pace, step on and off the bench for 3 minutes straight

Procedure:

1. Stand close to the 12-inch bench box while your partner sets the
metronome in 96 beats per minute (bpm).

2. When ready to begin, start the stopwatch, step one foot at a time to the
beat (up, up, down, down). When 3 minutes is up, stop immediately and get
your pulse rate.

3. Record the Exercise Heart Rate: _______ bpm

III- Zipper Test

Purpose: Test for the shoulder flexibility

Equipment: tape measure

Goal: Raise one arm across your back with bent elbow and fingers reaching
down

Preliminary: Prepare needed materials

Procedure:

1. In a standing position, raise one arm across your back, bend the elbow
and reach down as far as possible. Simultaneously, bring the other arm
down behind the back trying to cross fingers over those with the other hand.

2. Measure the distance of overlapped fingers in cm. If they fail to meet,

score it as a minus or <0. Write zero if the fingertips just touched with no
overlap.

3. Repeat the procedure with the other hand. Record the score.

IV- 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.

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.

VI. 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.

Measuring your fitness level is one way to find out your level of physical
fitness. Below are references for interpretation.

Activity 3. “Now I know what to do!”

Directions:
Based on the results in your activity 2, identify your strengths and
weaknesses and write your plans to improve it and describe its importance
to one’s health and fitness.