MAPEH 9

PHYSICAL EDUCATION

“PHYSICAL FITNESS:
EXERCISE”
OBJECTIVES:
At the end of the lesson, you should be able to:

 Identify the different fitness exercises for an active

recreation,

 Realize the importance of game participation in

enhancing fitness, and

 Perform the different fitness exercises through

participating in a game.
WARM-UP EXERCISES
“EXERCISE”
EXERCISE
Physical activity: physical activity and
movement, especially when intended to keep
a person or animal fit and healthy

Physical movement: a physical movement

or action, or a series of movements or actions,
designed to make the body stronger and fitter
or to show off gymnastic skill
Lateral trunk stretch
Stand with feet shoulder width,
stretch both arms up with the
fingers interlocking with one
another. With that position, bend
to right without bending the knees
for eight seconds. Do it again to
the left side.
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.
Jog around

Jog is to give slight shake or

push to.
burpees
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.
Fbs jump
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.
Trunk twist
Standing with feet open in
shoulder width, raise arms
sideward at shoulder level with
palms up. Gradually twist your
trunk.
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.
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.
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.
Chair clip
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.
Jumping jack
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.
 Which among those
exercises could develop
flexibility, strength,
endurance, and
coordination?
How did you perform
the different
activities? Did you
find it easy?
 ACTIVITY

“Fitness and Fun

Game”
PROCEDURE:
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%
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.
ANSWER KEY
1. Trunk twist 1. Lateral trunk stretch 1. Burpees

1. FBS Jump 1. Front plank 1. Chair Dips

7. Jumping 8. Side Plank 9. Split squats

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

Reference: P.E and Health Learning

Module Grade 9 page 195
THANK YOU
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