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    PE-9 Q3 LAS Wk1

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    Cheryle Aton Virtudazo Tiempo - Donaire
    The document provides a physical education lesson plan for the third quarter focusing on physical activity and fitness assessments. It includes warm-up exercises, calculating target heart rate, instructions for fitness tests to measure agility, balance and muscular endurance, and keeping a heart rate log.

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    Download as DOCX, PDF, TXT or read online from Scribd

    PE-9 Q3 LAS Wk1

    Uploaded by

    Cheryle Aton Virtudazo Tiempo - Donaire
    15 views2 pages
    The document provides a physical education lesson plan for the third quarter focusing on physical activity and fitness assessments. It includes warm-up exercises, calculating target heart rate, instructions for fitness tests to measure agility, balance and muscular endurance, and keeping a heart rate log.

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    PE-9_Q3_LAS_Wk1

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    The document provides a physical education lesson plan for the third quarter focusing on physical activity and fitness assessments. It includes warm-up exercises, calculating target heart rate, instructions for fitness tests to measure agility, balance and muscular endurance, and keeping a heart rate log.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    15 views2 pages

    PE-9 Q3 LAS Wk1

    Uploaded by

    Cheryle Aton Virtudazo Tiempo - Donaire
    The document provides a physical education lesson plan for the third quarter focusing on physical activity and fitness assessments. It includes warm-up exercises, calculating target heart rate, instructions for fitness tests to measure agility, balance and muscular endurance, and keeping a heart rate log.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 2

    Republic of the Philippines

    Department of Education
    Division of Bohol

    PHYSICAL EDUCATION -9

    THIRD QUARTER
    Quarter : 3 Week : 1 Day : 3 Activity No. : 1
    Competency: : Undertakes physical activity and physical fitness assessments (PE9PF-
    IIIa-h-23)
    Objective :  Execute the different dynamic stretching exercises
     Assess one’s physical activity and physical fitness exercises.
    Topic : Exercise Program Goals (PMHR-THR); Warm-Up
    Materials : HR Log, illustration
    Reference :
    Gonzales, Madonna, Lawrence Jay Sedilla & Janeth Cagulang Jose P. Doria.
    Physical Education and Health 9. 2014 Pasig City: Departmet of
    Education.

    Copyrights : For Classroom use only.

    Concept Notes
     Physical fitness assessment helps you determine your physical fitness level and aids in
    developing your personalized program. The results can identify your strengths and weaknesses
    which help in setting attainable fitness goals.

     Here is an HR log, a template that allows you to self-assess and report your heart rate before and
    after you perform a physical activity. Knowing your own PMHR and THR is useful in
    determining the intensity of your dancing activity and raising it to higher level if necessary.
     Here’s how to compute your THR (Target Heart Rate) at moderate and at vigorous intensity of
    physical activity:
     Moderate (40 - 55%): 220 – age = ________ Personal Maximum Heart Rate (PMHR)
     MHR x 0.4 = ________ bpm
     MHR x 0.55 = ________ bpm
     Vigorous (60 - 85%):
     MHR x 0.6 = ________ bpm
     MHR x 0.85 = ________ bpm
     Take note that one of the most efficient ways to assess fitness is through heart rate and you
    must have to record it before and after a physical activity.
    - To get the resting heart rate, you have locate your pulse (carotid or radial) using your
    index finger, count the beats per minute
     Warm- Up Exercises
    - Static;Stretching Exercises:
    Neck Stretches Trunk Stretches Squats
    Shoulder Curls Toe Touch
    Arm Stretches Lunges
    - Dynamic Stretching Exercises:
    Jogging Side Shuffles Jumping Jacks
    High Knees Back Pedals Butt Kicks
    Republic of the Philippines
    Department of Education
    Division of Bohol

    Activity 1: Getting Ready: Let’s do warm-up!

    Directions: Warm- Up Exercises

     Record your heart rate (at rest) before and after performing the Warm-Up Exercises.
    - locate your pulse using your index finger, count the beats per minute
    - record it as you do the activity and always remember your Target Heart Rate (THR)
    - CAUTION: Do not perform beyond your Target Heart Rate (THR)

     During the Performance


    - Wear any comfortable attire during your Warm-Up Exercise (Static and Dynamic Exercise)
    - Use of music accompaniment is encouraged for a more motivating performance.
    - Perform the different Static and Dynamic stretching exercises (16 counts in every exercise)

    Name:
    PMHR:
    THR: (Moderate) THR: (Vigorous)

    Resting Heart Rate (before the warm-up Resting Heart Rate (after the warm-up
    exercise) exercise)
    ____________ bpm

     Give a short reflection about the conduct of your performance based on your result.

    Activity 2: Assessing-my-fitness!
    Directions:
    Recall the Physical Fitness Test you did during the first quarter. Choose ONE fitness test from each
    component below and perform. Ask member from the family to assess you in doing the activity.
    Remember to observe safety pre-cautions while doing the activity. (Note: After performing all the
    activities., record your HR(Post))

    Physical Fitness Components Sample Physical Fitness Test


    Agility Hexagon Agility Test, Illinois Agility Test
    Balance Stork Balance Test, Standing Balance Test
    Muscular Endurance Basic Plank, Squat Test

    1. What physical fitness test did you choose and perform?

    2. How did you feel while doing the activity?

    3. Was there an increase of score from your previous test?

    4. Did someone help you in doing the physical fitness assessment?

    Note: Now, check your Heart Rate again and record it to your HR Log.

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