COLLEGE OF EDUCATION

Quarter 3
SY 2022-2023
DETAILED LESSON PLAN IN PHYSICAL EDUCATION AND HEALTH

Section: BPED2A Time: 30 mins

CONTENT STANDARDS:
The learner demonstrates understanding of fitness and exercise in optimizing one’s
health as a habit; as requisite for physical activity assessment performance and as
a career opportunity.
PERFORMANCE STANDARD:
The learner Leads fitness events with proficiency and confidence resulting in
independent pursuit and in influencing others positively.
LEARNING COMPETENCY:
Distinguishes aerobic from muscle-and bone- strengthening activities.

I. OBJECTIVES
At the end of the lesson, students are expected to:

1.) distinguish aerobic from muscle and bone strengthening activities

by: (PEH11FH-Ia-1)
2.) identifying the different types of Aerobic and Muscle and Bone
Strengthening Exercises;
3.) performing activities/exercises related to the lesson to understand
the concepts.
4.) understand the benefits of aerobic, muscle strengthening, and bone
strengthening activities.

II. SUBJECT MATTER

 a. Topic:  Aerobic and muscle and bone
strengthening exercise
b. Subject:  Physical Education 12
c. Materials:  Visual Aid, Laptop, Projector, Power
Point
d. References:  1nd
Sem – Module 1
e. Code  PEH11FH-Ia-1
III.
f. Valuing  Appreciate and engage in physical
activities as part of a healthy lifestyle.
g. Strategy  Collaborative Approach
PROCEDURE

Teacher’s Activity Student’s Activity

A. Preliminary Activities
Okay class May I request everybody to (The learners will stand)
please stand for our prayer.

Who would like to lead a prayer? Ma’am

Mr. Tomada, please lead the prayer (Mr. Tomada will lead the prayer)

This time karl will lead our action song. (Learners will perform good afternoon)

Good afternoon class! Thank you, ma’am.

Thank You class! Please sit down.

B. MOTIVATION
Class before we proceed to our new topic
today, let’s have an activity.
I have here some photos and I want you to
observe the picture and answer the
questions
Are you ready class? Yes, Ma’am
Okay here the picture.

(Learners will cooperate and answers)

What do you see in the picture class? Ma’am, it’s people who exercise

Every good, what else class?

Lorenz! Ma’am people doing recreational

activities.

Very Good class! It looks like you familiar

about the photos I showed.
C. PRESENTATION OF THE
LESSON
Based on your recent activity earlier, do Importance of Aerobic and muscle and
you have any idea of what will be our bone strengthening exercise
lesson for today?

Excellent!

What are examples of Aerobic activities or

exercise? Me, Ma’am.

Yes, Mr. Pader! Ma’am Dance, Jog or even do household

chores ma’am.
Very good Mr. Pader

What is the advantage of exercise?

Yes, Ms. Bayate!
Ma’am! to Improved quality of life.
Very good. What else class?

Yes, Ms. Aguirre! To Stress Relief po Ma’am.

Very good class

Class Do you know the benefits of the

physical activities that you do? Can you
cite five (5) of these benefits?

Yes, Ms. Reyno!

Ma’am It makes you physically healthy
and regular physical activity can improve
your muscle strength and boost your
endurance.

Yes, Mr villacarlos, Give me some 5

benefits of Physical Activity.
The 5 Benefits of Physical Activity is:

1. Immediate Benefits.

2. Weight Management.

3. Reduce Your Health Risk.

4. Strengthen Your Bones and Muscles.

5. Improve Your Ability to do Daily

Activities and Prevent Falls.

Well, thank you Mr. Villacarlos for your

explicit shared ideas. You may now take
your sit.
D. LESSON PROPER
Are you ready class for our new topic? Yes, Ma’am.
At this time, we will be going to tackle
again about aerobic, muscle
strengthening, and bone strengthening
activities.

First, what is the Physical Activity

Physical Activity
It is any movement made by the muscles
of the body that requires exertion of
energy such as running, swimming,
dancing, etc. Exercising is considered
physical activity but more structured and
planned. Regular physical activity
promotes a healthy lifestyle as it improves
our health and helps lower risks of
illnesses. It is necessary for us to engage in
physical activities to enhance our level of
fitness.
Exercise
Is a series of physical activity that is
planned, structured, repetitive, and (Learners will participate)
purposeful attempt to improve or
maintain physical fitness such as aerobic
exercises, resistance exercises, and
stretching exercises.

Aerobic exercise is any exercise

performed and sustained over a period of
time with oxygen as a necessity to deliver
energy. This method is purposely to
improve the capacity of the heart to pump
more oxygen-rich blood to the working
muscles. This is done with purpose
through careful planning and execution
taking into consideration factors like
frequency, intensity, and duration.

Bone strengthening exercise is a kind

of exercise that produces force to the bone
to trigger growth and increase bone
strength by increasing bone density thus
making it essential for your age to help
you grow taller and faster.
Example activities or exercises of Bone
strengthening are plyometric or jumping
exercises, basketball, running, gymnastics,
and an exercise that uses equipment like
resistance bands are good exercises or
activities to develop your bone strength.

Muscle strengthening exercises on

the other hand is kind of exercise method
which includes
resistance training and lifting
weights, causes the body’s muscles to
work or hold against an applied force or
weight. These activities often involve
relatively heavy objects, such as weights,
which are lifted multiple times to train
various muscle groups.

Although these three different methods

are targeting three different parts of the
body, it is also important to know that
doing one will benefit the other two. It is a
fact that as you exercise one part of the
body, other parts are not entirely isolated
or involved and therefore any kind of
exercise would benefit to some extent
aerobic capacity as well as muscular and
bone strength. Running is an example of
an exercise that benefits the three areas.
As you run, you improve your aerobic
fitness, while the weight of the body
improves strength of the leg muscles, and
the impact of the weight-ground-foot
contact improves bone strength.

The Health-related fitness (HRF) consists

of 5 components namely;
Cardiorespiratory Endurance,
Muscular Strength, Muscular
Endurance, Flexibility and Body
Composition.

Cardiovascular Endurance - is the

ability of the heart and lungs to work
together to provide the needed oxygen and
fuel to the body during sustained
workloads. Physical activity that trains for
cardio respiratory endurance focuses on
repetitive, dynamic, and prolonged
movements using major muscles groups.

Muscular Strength - the amount of

force muscles can produce. You can train
your muscles to be stronger by lifting
heavy weights for a few repetitions.

Muscular Endurance - the ability of

muscles to perform continuous without
fatiguing. It is a measure of how long a
muscle can withstand a prolonged
contraction or many repeated
contractions.

Flexibility - ability of each joint to move

through the available range of motion for
a specific joint. It helps to prevent
muscular imbalances and allows you to
move about with ease.

Body composition- the amount of mass

compared to lean muscle mass bone and
organs. Overall health generally improves
when you have lower amount of fat mass
and higher amount of lean muscles.

Okay class Are you ready for our activity?

Now, each group will choose at least 1-2 Yes, Ma’am!

member/s to report our lesson. The first
group will the Group I to be followed by
Group II.

(Group 1 Report)

• How will you differentiate

anaerobic a-lactic and anaerobic
lactic system? What do they have in
common? Explain.
(Group 2 Report)

• How does the aerobic energy system

work in our body? How does it differ
from 2 anaerobic systems? Explain.

Can you follow class?

You my now start. Yes, Ma’am!

E. APPLICATION
This activity will help you transfer into
real-life situations the knowledge and
skills which you have gained or learned. I
Challenge the family members for an aero
marathon dance competition (don’t worry
if you are not a good dancer, it increases
the level of fun, and it’s not about dancing
anyway). Record your performance
through your mobile phone. If you don’t
have any gadgets do the activity number 2

You will be graded according to the

rubrics on the next page!
F. Generalization
Class can anyone give me The Health- Yes ma’am, the five components of HFR
related fitness (HRF) consists of 5 is: (Learners will participate)
components namely?
1. Cardiorespiratory Endurance
2. Muscular Strength
3. Muscular Endurance
4. Flexibility
5. Body Composition.

Very Good class! I’m glad you have

learned something.
IV. EVALUATION
Multiple Choice:
Directions: Encircle the best answer.
1.” Repetitions” in muscular strengthening
exercise refers to:

a. The length of time an exercise is

performed

b. A fixed number of reps followed by a

rest period

c. A rest period

d. The number of times an exercise is

performed

2. Bonifacio is trying to find out how much

weight he can push across the room. He is
really trying to measure
ANSWER KEY:
his __________. 1. D
a. Flexibility 2. C
b. Bone strength 3. C
c. Muscular strength 4. D
d. Cardiovascular endurance 5. B

6. B
3. Which of the following is an example of 7. D
improved functioning as related to the
8. C
benefits of muscular strength
9. B
and endurance training?
10. B
a. Having stronger bones

b. Lower blood pressure

c. Easier to do household chores

d. lower blood pressure

4. Which of the following is the benefit of

improved muscular strength?

a. better body composition

c. improved physical performance

b. increased bone strength

d. a, b, and c

5. The ability to lift or resist weight or

force is called?

a. cardiovascular endurance

b. muscular strength

c. muscular endurance

d. bone strength

6. Fitness walking, jogging, and running

are physical activities that can improve:

a. muscle endurance and flexibility fitness

and flexibility

b. cardiovascular fitness and body

composition

c. muscular endurance

d. agility and muscular strength

7. Which of the following exercises would

best test the muscular strength of your
legs?

a. push ups

b. pull ups

c. curl ups

d. leg press

8. The following group of weight bearing

activities can help improve growth and
bone strength, except?

a. jumping, running and brisk walking

b. jumping, running, sleeping, and brisk

walking

c. texting, running and brisk walking

d. jumping, running, swimming

9. What is a lifestyle change that can

increase your level of aerobic, muscular
and bone strength?

a. sleeping

b. being active

c. playing online games

d. limiting eating options

10. The number of times one should

exercise to improve a component of fitness
is called:

a. Intensity

b. Frequency
c. Time

d. Progression

VI. ASSIGNMENT
For your assessment class Challenge a few
friends for a walk, jog, run competition.
Depending on your level of fitness, you
decide how far will be the course. After
doing the activity write a short paragraph
about your experience.

Prepared by:

Percila Mahinay
Student Teacher

Checked by:

Jerieco H. Dolorfino
Cooperating Teacher