A DETAILED LESSON PLAN

IN
MAPEH 9
PHYSICAL EDUCATION
(PHYSICAL FITNESS: EXERCISE)
I. OBJECTIVES:
At the end of the lesson, the students should be able to:
A. identify the different fitness exercises for an active recreation;
B. realize the importance of game participation in enhancing fitness; and
C. perform the different fitness exercises through participating in a game.

II. LEARNING RESOURCES:

A. Topic: Physical Fitness(Exercise)
B. Materials: Fitness and Fun Game board(colored paper, illustration board), Book (P.E and
Health LM), Dice, Work Sheet, PowerPoint Presentation, Grouping
materials (pictures), Visual aids, Board, Marker, Eraser,
Internet(http//.www.physicaleducation.exercise.com)
C. References: Physical Education and Health Grade 9 pages 186-194 by Jose P. Doria Et. al.,
Teaching Guide pages 181-186
D. Time Frame: 1 hour

III. LEARNING PROCEDURES:

Teacher’s Activity Students’ Activity

Preliminary Activity

1. Prayer
May I ask one student to lead as (One student will lead the prayer.)
a Prayer.

2. Greetings

Good Morning class! Good morning Ma’am! It’s nice to see you.

How are you? We are all great Ma’am. How about you?

I’m great too!

3. Checking of Attendance

May I request the class monitor to

give us her report of attendance. Ma’am, as per record all is present. Thank
you.

A. Activity

In your daily living, what are the

things you are doing to make you feel
energize? Scrubbing the floor Ma’am.

What else? Fetching water and sweeping Ma’am.

Class do you feel sleepy? Yes Ma’am.

Let’s have some energizer. Okay? Yes Ma’am.

Everybody stand and follow me. (The students will stand and follow the
teacher.)
 The following exercises are:
 Head Flexion
 Shoulder Rotation
 Lateral Trunk Stretch
 Trunk Twist
 Jumping Jack (The teacher and students will perform the
following exercises.)
Let’s give our self a round of
applause for a job well done. (Students clap for their selves.)

B. Analysis

Based on the activity, what are the

different exercises we have done?
Head flexion Ma’am.
What else?
Shoulder Rotation Ma’am.
Very Good! What was the third one?
Lateral Trunk Stretch Ma’am.

We have also the Trunk Twist. Isn’t it?

Yes Ma’am.
And what was the last one?
Jumping Jacks Ma’am.

I have here pictures on the different

exercises and you are going to identify
what exercise it is.

What kind of exercise is this one?

Lateral trunk stretch Ma’am.

What is Lateral Trunk Stretch based on

the picture? Ma’am we should stand with our feet
shoulder width, stretch both arms up with
fingers interlocking one another.

With that position, bend to the right

without bending the knees. Do it again
to the left side. Is that clear?
Yes Ma’am.

Can you try it?

Yes Ma’am.
(The student will perform lateral trunk
stretch.)
Very Good!
What kind of exercise is this one?
Push up Ma’am.

What is push up? It is an exercise in which you lay on your

stomach and raise and lower your body by
straightening and bending your arms Ma’am.
Can you show me how? (The student will perform push up.)

Very Good!

On the third picture, what are they

doing? Jogging around Ma’am.

What do we mean when we say jog?

Jog is to give slight shake or push to.

Where can we do the jog around?

In a wide place or area Ma’am.
Exactly!

What was the exercise in the next

picture?
Burpees Ma’am.

How is burpees done? Stand with your feet shoulder-width apart. Go

to squat position with the hands on the floor
in front of you. Kick your feet back moving in
a push-up position Ma’am.

With that position, open your legs in a

straddle position then close. Kick your
feet forward back to the original position.
Stand up and jump in the air. Is that
clear? Yes Ma’am.

Can you show me how it is done? Yes Ma’am.

(The student will perform the burpees.)

Very good! What else?

We have also the FBS Jump Ma’am.

How is FBS jump done?
Stand with your feet shoulder width apart.
Slightly bend your knees with both hands at
the back of your neck. Jump forward,
backward, sideward right and left as fast as
you can. Keeping your weight on the balls of
your feet. One count for every cycle Ma’am.
 That’s right! Can you show me how FBS
jump done? (The student will perform the FBS jump.)

Good job!

We have also the trunk twist. What does it

mean? Standing with feet open in shoulder width,
raise arms sideward at shoulder level with
palms up. Gradually twist your trunk.

Based on the definition, how it is done?

(The student will perform the trunk twist.)

Excellent! What is the name of this

exercise? Front Plank Ma’am.

What is all about front plank?

In a push-up position, make your forearm as
the base of support together with your toes.
Keep a steady position and work on your
abdominals and arms.
Can you show me how to do the Front
Plank?
Yes Ma’am.
(The student will perform the front plank.)
Excellent!

How about this picture?

That is Split squats Ma’am.

How to do the split squats?

Stand with your feet shoulder width apart.
Step your foot forward and lift the heel of
your left foot off to the ground. Keeping your
hands on your waist, bend the left leg slowly
and lower it almost touching the floor, the
front knee should not go beyond your toes.

Can you show me how to do the split

(The student will perform the split squat.)
squat?

Very good! What else are the exercises on

the pictures?
Side plank Ma’am.
 Good! What is side plank? Lie on your right side making sure that your
body is in a straight line. Rest on your
forearm and bring your elbow underneath
your shoulders. Contract your abdominals.
Then slowly lift your hips, off the floor
making a diagonal straight line from your
base of support to the head. Look straight
ahead keeping your neck in line with your
spine Ma’am.

Based on the definition, can you show me

how to do the side plank? (The student will perform the side plank.)

Great job! This one is what we call the chair

dips. How to do it? Ma’am we should stand with our back in front
of the chair. Sit on the edge of the chair and
place our hands behind your hips along the
side of the chair.

Would you mind to show it to the class how

it is done? (The student will perform the chair dips.)

Good job! And last is the jumping jack.

What is it all about? We should stand with feet together, hands at
sides. Jump and land on both feet open
shoulder width apart with arms moving
sideward upward finishing above the head
then go back to the original position Ma’am.

Exactly! Can you show me how to do the

Jumping jack? (The student will perform the jumping jack.)

What are the different exercises that we

have discussed? Lateral trunk stretch, Push up, Jog around,
Burpees, FBS Jump, Trunk twist, Front Plank,
Split squats, Side Plank, Chair dips and
Jumping jacks Ma’am.
Very well said!

C. Abstraction

Which among those exercises could

develop flexibility, strength, endurance,
and coordination?

Very good! All of the exercises being discussed Ma’am.

How did you perform the different

activities? Did you find it easy?

Alright! Yes Ma’am.

 D. Application:

We will have an activity entitled “Fitness

and Fun Game”. I’m going to group you
into two by picking pictures on the box.
Those who will get the picture with P.F.G
label belong to Physically fit group and
those who will pick pictures with E.G.
label belong to Energetic Group. Each
group will assign your own leader and
secretary. Is that clear? Yes Ma’am.

(Setting of Standards)
1. The members from one group will
form a circle about 2 meters away
from the game board.
2. Leaders stay in front of the game
board.
3. On signal, leader rolls the dice, runs
to the group and perform the exercise
together indicated in the fitness board
(leaves the dice in the corresponding
numbers in the game board)
4. The number above represents the
order or exercises, while the number
below the circle represents the
number of repetitions.
5. After performing, run again to the
game board and roll the dice again.
6. Repeat the procedures until you get
the chance to roll the exact number to
finish the game.
7. After reaching the finish star, form
one straight line, jump three times
and shout “I am fit and I had fun”.

Criteria:
Cooperation ---------30%
Proper Execution ---40%
Energy and fitness—30%
Total -- 100%

IV. EVALUATION:

Identification Test: Tic-Tac-Toe

DIRECTION: Identify the following exercises that are being asked. Choose the correct answer on the
box below. Write your answer using the tic-tac-toe frame provided below. Each square corresponds with the
statement having the same number. It can be horizontal, vertical or diagonal lines.

BURPEES CHAIR CLIPS FBS JUMP

FRONT PLANK JUMPING JACK LATERAL TRUCK STRETCH
SIDE PLANK SPLIT SQUATS TRUNK TWIST
1. Standing with feet open in shoulder width, raise arms sideward shoulder level with palms up. Gradually twist
your trunk.

2. Stand with your feet shoulder width. Stretch both arms up with fingers interlocking one another. With that
position, bend the right without bending the knees.
3. Stand with your feet shoulder width apart. Go to squat position with the hands on the floor in front of you.
Kick your feet back moving in a push-up position. With that position, open your legs in a straddle position then
close. Kick your feet forward back to the original position. Stand up and jump in the air.

4. Stand with your feet shoulder width apart. Slightly bend your knees w/ both hands at the back of your neck.
Jump forward, backward, sideward right and left as fast as you can.

5. In a push-up position, make your forearm as the base of support together with your toes. Keep a steady
position and work on your abdominals and arm.

6. Stand with your back in front of the chair. Sit on the edge of the chair and place your hands behind your hips
along the side of the chair.

7. Stand with feet together, hands at sides. Jump and land on both feet open shoulder width apart with arms
moving sideward upward finishing above the head then go back to the original position.

8. Lie on your right side making sure that your body is in a straight line. Rest on your forearm and bring your
elbow underneath your shoulders. Contract your abdominals. Then slowly lift your hips, off the floor making a
diagonal straight line from your base of support to the head. Look straight ahead keeping your neck in line w/
your spine.

9. Stand with your feet shoulder width apart. Step your foot forward and lift the heel of your L foot off to the
ground. Keeping your hands on your waist, bend the left leg slowly and lower it almost touching the floor, the
front knee should not go beyond your toes. Repeat 10 times alternately the right and left foot.

Answers key:

1. Trunk twist 2. Lateral trunk stretch 3. Burpees

4. FBS Jump 5. Front plank 6. Chair Dips

7. Jumping jack 8. Side Plank 9. Split squats

V. ASSIGNMENT:

1. What are the skills/strokes used in playing badminton? List and explain each.

Reference: P.E and Health Learning Module Grade 9 page 195

PREPARED BY: CHECKED BY:

MISS IRENE J. PARAC MRS. IVONNE LORRAINE T. MABUTI

Practice Teacher Cooperating Teacher

NOTED:

MARIBELL G. ALCAYDE, Ph. D CHERRY DIMAANDAL, M.Ed

Head Teacher I Head Teacher III/Teacher-in-Charge
 CLAVERIA NATIONAL HIGH SCHOOL
Malilitao, Claveria, Cagayan
MAPEH 9

NAME: ___________________________________ DATE: ____________SCORE:

I.Identification Test: Tic-Tac-Toe

DIRECTION: Identify the following exercises that are being asked. Choose the correct answer on the
box below. Write your answer using the tic-tac-toe frame provided below. Each square corresponds with the
statement having the same number. It can be horizontal, vertical or diagonal lines.

BURPEES CHAIR DIPS FBS JUMP

FRONT PLANK JUMPING JACK LATERAL TRUCK STRETCH
SIDE PLANK SPLIT SQUATS TRUNK TWIST

1. Standing with feet open in shoulder width, raise arms sideward shoulder level with palms up. Gradually twist
your trunk.

2. Stand with your feet shoulder width. Stretch both arms up with fingers interlocking one another. With that
position, bend the right without bending the knees.

3. Stand with your feet shoulder width apart. Go to squat position with the hands on the floor in front of you.
Kick your feet back moving in a push-up position. With that position, open your legs in a straddle position then
close. Kick your feet forward back to the original position. Stand up and jump in the air.

4. Stand with your feet shoulder width apart. Slightly bend your knees with both hands at the back of your neck.
Jump forward, backward, sideward right and left as fast as you can.

5. In a push-up position, make your forearm as the base of support together with your toes. Keep a steady
position and work on your abdominals and arm.

6. Stand with your back in front of the chair. Sit on the edge of the chair and place your hands behind your hips
along the side of the chair.

7. Stand with feet together, hands at sides. Jump and land on both feet open shoulder width apart with arms
moving sideward upward finishing above the head then go back to the original position.

8. Lie on your right side making sure that your body is in a straight line. Rest on your forearm and bring your
elbow underneath your shoulders. Contract your abdominals. Then slowly lift your hips, off the floor making a
diagonal straight line from your base of support to the head. Look straight ahead keeping your neck in line w/
your spine.

9. Stand with your feet shoulder width apart. Step your foot forward and lift the heel of your L foot off to the
ground. Keeping your hands on your waist, bend the left leg slowly and lower it almost touching the floor, the
front knee should not go beyond your toes. Repeat 10 times alternately the right and left foot.
 ACTIVITY No. 1

“FITNESS AND FUN GAME BOARD”

18
Split squat 17
6 Burpees 5 16
Finish Front plank

15
Push up 5

14
2 steps up
Ss
13
Jumping jack
510
12
Chair dips 10

11
3 steps down
10
Side plank 10

9
2 step up

8
Split squats 10 7
Front plank 15
6
Trunk twist 8

Start 5
FBS jump 8

4
2 3 Burpees 5
1 Push up 5 Jog around
Lateral trunk
stretch 8