Republic of the Philippines

Central Mindanao University

COLLEGE OF EDUCATION
University Town, Musuan, 8710 Bukidnon

Instructional Planning
(The process of systematically planning, developing, evaluating and managing the instructional process by using
principles of teaching and learning – DO 42, s. 2016)
School San Nicolas, Central Elementary School Grade Level 11
Teacher Tiffany R. Blanco Learning Area Physical Education 11
Time and Date/s 8:30 AM – 10:00 AM/ TTH Quarter 1

I. Objectives
A. Content Standards demonstrates understanding of guidelines and principles in exercise
program design to achieve personal fitness

B. Performance Standards designs an individualized exercise program to achieve personal

fitness

C. Learning Competencies At the end of the lesson the students will be able to:
(Write the LC for each domain)
1. undertakes physical activity and physical fitness assessments.
(PE7PF-Ia-h-23)
2. sets goals based on assessment results (PE7PF-Ia-24)
3. identifies training guidelines and FITT principles (PE7PF-Ib-25)
II. Content Training Guidelines, FITT Principles
Endurance, Muscle- and Bonestrengthening Activities

III. Learning Resources

A. References
1. Teacher’s Guide pages Health Optimizing Physical Education 1 (HOPE 1)Quarter 1- Module
2 pp. 4-10 Set Fitness Goals
2. Learner’s Material pages Health optimizing Physical Education 1 (HOPE 1) Quarter 1, Module
2 pp. 4-10
3. Textbook pages Health Optimizing Physical Education 1 (HOPE 1) Quarter 2-Module
2: Set fitness Goals, first Edition 2020, Avengeline M. Barcena and
Christine Joy B. Ancero.
4. Additional Materials from Videos
Learning Resources (LR) PowerPoint
portal Pictures & Music

IV. Procedures
A. Reviewing previous lesson or Identify the Fitness Components (picture/GIF)
presenting the new lesson
B. Establishing a purpose of the Ask Question:
lesson
Do you consider yourself a physically fit person?

C. Presenting examples/instances https://youtu.be/41NPB7IZ-AQ Health Related Fitness and Skill

of the new lesson Related Fitness.
D. Discussing new concepts and What is Physical Fitness?
practicing new skills #1
Physical Fitness is the body's avility to function effectively and
efficiently without undue fatigue in work, leisure activities, to keet
emergency situations and to resist disease from sedentafy lifestyle.
There are three important aspects that an individual should be able
to meet in order to be considered physically fit.
These include:

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1. Ability to perform one's daily tasks without undue fatigue. These
daily activities include:
 Getting early for school
 Walking/traveling to school
 Listening/participating to class activities
 Contributing to the workload in the house
2. Enjoying leisure through some recreational activities. Leisure is
the amount of time left all the daily routine activities are
accomplished. It is an unobligated time where one can enjoy through
activities such as sports, academic games and ither productive
hobbies. These activities are called recreational. They may be in the
form of;
 Play puzzles and other brain games
 Listening to music
 Playing games
 Dancing

3. Meeting emergencies are unforseen events where one has to use

his energy and time to meet unexpected curcumstances. They
include:
 Accidents
 Participating in community service
 Solving household problems
 Illbesses/death in the family
 Calamities
The ability to meet these three(3) main facet of physical fitness is a
manifestation that one is a physically fit individual. The ability to meet
these three demands of physical fitness requires you to acquire the
different compinents of fitness.

Health Related Fitness Components

Fitness components that are prescribed to improve individual's

health.
 Muscular Strength - the ability of the muscle to exert
maximal effort in a brief duration
 Cardiovascular endurance - the ability of the lings, heart,
and blood vessels to deliver adequate amounts of oxygen
to the cells to meet the demands of prolonged physical
activity.
 Flexibilty - the ability to the muscles and joints to go
through a full range of motion.
 Body composition- refers to proportion of leab body mass
to fat body mass.
 Muscular endurance - defined as the maximum pull or push
that can be exerted one timw by a muscle group.

Skill-Related Fitness

Fitness component important fir success in skill in skillful

actovities and athletic events.

 Speed - the ability to perform a task or move from one

point to another in the shorted possible time.
 Agility - the ability of an individual to quickly shift or change
direction of the body from one point to the other.
 Power - ability to perform one maximum effort in the
shortest possible time. It is the product of both strength and
speed.

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  Balance - the ability to stay in equilibrium in relatik to
changes in body position. It may be static or dynamic.
Static balance is the kind of balance demonstrated in
stationary position. Dynamic balance is demonstrated while
the body is moving
 Reaction time - is the amount of tims it takes to respond to
a stimulus.
 Coordination - is the integration with hand and/or foot
movements with the input of the senses.

A SMART Guide to Goal Setting

When taking on any challenge, its a good idea to define your goals.
You should identify what you want to accomplish and how you will
carry out your plan. This is important when making change and will
helo you succed.

A short-term goal shoild be developed with a finite amount of time in

mind.

A long-term goal is something you want to do further in the future

S (specific) - write down what you want to achieve

M (measurable) - write down amounts, times, days and other
measure factor.
A (achievable) your goals should be realistic
R (relevant) your goals should be important to you
T (trackable) recording your progress helps you see what you have
avhieve.

E. Discussing new concepts and Understanding the Principle of Fitness Training

practicing new skills #2
The basic training principles are rules to follow which describe
how the body responds to the physiological stress of activity activuty.
These principles procide the conceptual foundation for safe and
effective physical program design.

Principles of Fitness Training

Principle of overload is the most basic of all fitness training principle.

It specifies that you mist perform physical exercise than normal
amounts (overload) to get an improvement in physical fitness and
health benefits.

Principle of specificity indicates that you must train a specific energy

system and specific muscle groups in order for them to improve.

Principle of progression indicates that load could be increased

gradually overtime to remain effective and safe for best results.

Principle of variation lessens boredom and overcome periods where

there seem to be little progress.

Principle of recovery the body needs time to adapt to thw demands

placed on it. Incorporatibg time to rest into the fitness program aids
the body in this effort.

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 Applying ths Basic Training.

Frequency refers to the number of exercise sessions per week.

Intensity is the degree of effort or exertion put forth by an individual
during exercise.
Time is the duration of the length of the activity.
Type is the mode of exercise being performed.

Part of an exercise Exercise Program.

Warm-up is essential prior to actual workload as ut prepares the

bodg for more strenous activity.
Exercise load or workout load is the program activity that would
stimulates beneficial adaptation when performed regularly.
Cool down is essential after a workout as it permits the exercise
heart rate and blood pressure for a gradual recovery.

F. Developing mastery leads to Activity 1: Fitness Quest

Formative Assessment#3 Direction:
Identify what HRF components do the following physical activitues in
Column A belong to. Then, determine whether they are
cardiovascular Activity, flexibilty muscular or strength activity and
Endurance Activity.

G. Finding practical applications of Activity 2:

concepts and skills in daily living
Direction:
The following are statement related to Physical Fitness. Write FIT, if
the statement relates to the characteristics and indicstion of a
physically fit individual and UNFIT, if the statement is not.

1. Has tomed muscle 7. .Help do household chores

2. Easily get tired 8. Does not want to sweat
3. Hates to play sports 9. Runs fast
4. Love to eat vegetables 10. Love drinking soda.
5. Has normal weight
6. Sleep 8 hours a day.

H. Making generalizations and Activity 3: Get Reafy Goals

abstractions about the lesson Direction:

In this activity, the learners will set their goals based on the results of
their fitness result.

I. Evaluating learning Activity 4: Sum it up!

Direction:

In this activity you will summarize all your learnings.

(note: I will provide some questions)

J. Additional activities for Activity 5: Let's do the Plank!

application Direction:

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 This is a 30-day exercise that will test the muscular strength of your
core muscles also your chest, arms, legs, back and booty.
(present a 30-day exercise program)
V. Remarks
VI. Reflection
A. No. of learners who earned 70%
of the formative assessment
B. No. of learners who require
additional activities for
remediation
C. Did the remedial lessons work?
No. of learners who have caught
up with the lesson
D. No. of learners who continue to
require remediation
E. Which of my teaching strategies
worked well? Why did they work?
F. What difficulties did I encounter
which my principal or supervisor
can help me solve?
G. What innovation or localized
materials did I use/discover
which I wish to share with other
teachers.