Lessonplan in PE11

Quarter: first Week:1-3 Learning Area: PE 11
Grade level:11 HUMSS & TVL11 Date:

Republic of the Philippines
Content standard: The learner... Demonstrates understanding of fitness and exercise in optimizing one’s health as a habit; as requisite for physical activity
Department of Education
assessment performance, and as a career opportunity
Region XII
Performance standard: The learner... Leads fitness events with proficiency and confidence resulting in independent pursuit and in influencing others positively
Division of Koronadal City
Melc/s Distinguishes aerobic from muscle-and bone strengthening activities
STA. CRUZ TECHNICAL AND VOCATIONAL SCHOOL INC.
Explains how to optimize the energy systems for safe and improved performance
Koronadal city, South Cotabato
Relates health behaviours (eating habits, sleep and stress management) to health risks factors and physical activity assessment
performance
Weekly Learning Lesson Plan
code PEH11FH-Ia-1
PEH11FH-Ib-c-2
PEH11FH-Id-3
Day Objectives Topics Classroom-based Activities Performance task
1 1. Determine the health Exercise, Eat and Activity 1: PREPARED
related fitness and skill Excel let us begin our trek to physical
related fitness fitness. As you walk along the trek, JU
components leave a print on your every step.
2. identify the different The RIGHT steps indicate the Skill Su
abilities of the body in Related Fitness while the LEFT steps
order for you to be indicate the Health Related Fitness.
physically fit Some prints are already provided
3. Self- assess health- for you to help your journey.
related fitness (HRF) Choose from the box below.
status, barriers to
physical activity
assessment
participation and one’s
diet.
DISCUSSION
Activity 2.
Quiz
2. 1. Discuss the principle of physical Set Fitness Goal Activity 1. FITNESS QUEST Direction:
activity in helping to develop a private Principles of Identify what HRF components do
exercise preparation; Physical Activity the following physical activities in
2. Create fitness plan principle of column A belong to. Then,
physical activity to reach a fitness goal; determine whether they are
Region XII
Quarter: first Week:4-8 Learning Area: PE11

Content The learner... Demonstrates understanding of fitness and exercise in optimizing one’s health as a habit; as requisite for physical activity assessment performance,
standard: and as a career opportunity
Performance The learner... Leads fitness events with proficiency and confidence resulting in independent pursuit and in influencing others positively
standard:
Melc/s Differentiates types of eating (fuelling for performance, emotional eating, social eating, eating while watching tv or sports events)
Recognizes the role of physical activity assessments in managing one’s stress
Self-assesses health-related fitness (HRF). status, barriers to physical activity assessment participation and one’s diet
Sets Frequency Intensity Time Type (FITT) goals based on training principles to achieve and/or maintain health-related fitness (HRF).
Engages in moderate to vigorous physical activities (MVPAs) for at least 60 minutes most days of the week in a variety of settings in- and out-of school
Code PEH11FH-Ie-4
PEH11FH-If-5
PEH11FH-Ig-i-6
PEH11FH-Ii-j-7
PEH11FH-Ia-t-8
1 1. Determine the eating Eating Habits Activity 1.
habits In your activity notebook, list down
2. Identify the factors what are the possible eating habits?
on eating
3. perform an activity DISCUSSION
to improve your
eating habits Activity 2:
In your notebook, make a two week fitness diary. The
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content of your diary should be your journey in

performing your fitness program.
2 1. identify the usage of How to Use Activity 1.

the F.I.T.T Principle in the F.I.T.T According to Nicole Blades a certified trainer in
Connecticut, “Plank is one of those jack-of-all-trades
Your Workout Principle in
exercises you can carry in your back pocket to
2. determine the part of Your Workout strengthen not only your core, but also your chest,
an exercise program arms, back, legs, and booty”, she added a “plank with
3. perform an activity proper form can help improve your posture. The best
about FITT part is, this dynamic move doesn’t require any
equipment. It’s a total bodyweight exercise
principle. How to Do a Plank
1. Place your forearms on the floor, elbows aligned
with your shoulders and arms about shoulder width-
apart and parallel to your body.
2. Ground your toes into the floor and gluts firmly
press to hold steady your body. Your legs should be
working, too — be careful not to lock your knees.
3. Neutralize your neck and spine by observing the
spot on the floor.
4. Maintain your position for at least 20 seconds.
Maintain your plank for as long as manageable
without compromising your form or breath.
DISCUSSION
Activity 2.
LET’S DO THE PLANK!! Directions: This is a 30-day
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exercise that will test the muscular strength of your

core muscles also your chest, arms, back, legs, and
booty.
3 1. explain the Engaging in Activity 1. The following sentences are common I am now ready! Direction: Look at the FITT formula on how to make
importance of muscle, Moderate to beliefs about exercise. Write F if you think it is a Fact; a Fitness Plan. It will serve as a guide for you in creating your own
write M if it is a Myth. Write your answer on a Fitness Plan.
bone and aerobic Vigorous
separate paper.
exercise Physical 1. Working out on an empty stomach is often
2. differentiate moderate Activities considered a good weight-loss method.
intensity and vigorous Following 2. If you're not sweating, you will never lose weight
intensity Personalized and there is no use to exercise. _
3. show creativity and Fitness Plan 3. Stretch before you exercise because it will
condition your muscle.
enjoyment while doing
4. Aerobic exercise boosts your metabolism.
personalized fitness 5. Running burns calories
plan
DISCUSSION
Activity 2.
Classifying Exercises Directions: Categorize the
words in the box below as to aerobic fitness,
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muscular strength and bone strengthening activities.

Write each in the appropriate column.
4 1. learn the techniques in Intensity of Activity1. Complete the statements below.

getting the heart rate physical Study the fitness pyramid below. Answer Write your answer in your paper.
1. I discovered that exercise is_______________________.
2. explain the activity the questions that follow.
2. I discovered that the four techniques in getting the heart beat per
importance of muscle, minute
bone and aerobic are____________________________________________________
exercise ____________________.
3. proficiently perform 3. I believed that muscular strength and bone strengthening exercise
fitness activity are
4. I learned that moderate and vigorous physical activity are
_______________________.
5. Being physically fit can be
1. What activities are included in the ___________________________________________.
pyramid?
2. What timeline is indicated in the
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pyramid?
3. Why do you think it is important
to perform different types of
physical activities?
DISCUSSION
Activity 2.
Do I look Familiar?
Directions: Below are the lists of different
exercises. Identify which body parts are
developed by each exercise and write it in
the corresponding box. Each exercise may
be written in more than one box.
5 1. identify exercises that The principles Activity 1. My Daily Physical Activity Log
are essential for of exercise Directions: Record your activity log for the whole
week and put it under MODERATE INTENSITY if it
boosting fitness that I can use
requires moderate amount of effort or VIGOROUS
2. enumerate the as my guide in INTENSITY if it requires large amount of effort and
principles of exercise my fitness causes rapid breathing. You may add another column
3. proficiently perform plan for your answer.
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fitness activity Questions:

1. What did you notice about the data
recorded in your Daily Physical Activity
Log?
2. Do you consider yourself as a physically fit
person? Why?
DISCUSSION
Activity 2.
Help Me to be Fit
Direction: The situations below are the most common
problems encountered in doing physical activities.
Identify the principles followed based on the solution
to the problems.
Principle of Problem Solution
Exercise
being
applied
1. In a short Haiven and
program 4 Kobe have
days a different
week, responses
Haiven to the
immediately training.
develop his Kobe needs
muscles to review the
through program
lifting being used
weights, for him.
whereas his
training
partner
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Kobe is not
happy
because
there is no
change in
his body
2. Hayde goes Hayde
to the gym needs some
every day rest
and always between
feels tired of sessions.
doing it. She may
Lately her also do easy
weight has sessions
been getting that focus
lower, she’s on different
struggling to parts of her
keep up in body. In that
class and way, her
her body is body has
always sore. enough time
to adapt
before she
trains again.
3 Amor gained Amor needs
muscle in a to work
short span harder and
of time since increase the
she started workload on
lifting her weights
weights. because her
After a muscle has
week, she already
noticed that adapted to
weight the routine
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training
didn’t work
well on her
unlike
before. She
hasn’t
increased
her weights
in the last 3
months.
Mel has Mel needs
been using to train more
group on his own.
fitness ‘step’ In order to
classes a lot improve his
to get ready cycling he
for his must cycle
cycling race enough and
coming up work on a
soon. specific
However, training
his cycling program to
times are get the goal
not that he
improving. desires.
Erich is on Erich got it
vacation. right. She
For her sustained
vacation the exercise,
fitness and her
routine, she body
runs twice already
week for 30 adjusted to
minutes. the intensity,
Before she and was
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left, she was able to

running four maintain her
times a fitness even
week for though she
around 40- greatly
60 minutes. reduced her
After total training
vacation, time
she can still
run four
times a
week for
around 40-
60 minutes
without
easily get
tired.
PREPARED BY: NOTED BY: APPROVED BY:
JUVY F. ABONG ,LPT MA.ESTRELLA BLAN, LPT MARIBEL P. PILLORA, MIT
Subject Teacher Academic Teacher School principal

Region XII
Quarter: SECOND Week:9-12 Learning Area: PE11

Content The learner... Demonstrates understanding of fitness and exercise in optimizing one’s health as a habit; as requisite for physical activity assessment
standard: performance, and as a career opportunity
standard:
Melc/s Analyzes physiological indicators such as heart rate, rate of perceived exertion and pacing associated with MVPAs to monitor and/or adjust participation or
effort.
Observes personal safety protocol to avoid dehydration, overexertion, hypo- and hyperthermia during MVPA participation
Identifies school and community resources in case of an injury or emergency
Demonstrates proper etiquette and safety in the use of facilities and equipment
Code PEH11FH-Ik-t-9
PEH11FH-Ik-t-10
PEH11FH-Ii-j-11
PEH11FH-Ia-t-12
1 1. characterize sports- Sports-Related Injuries Activity 1. Guess what…
related injury;
2. differentiate acute from
chronic injuries;
3. identify ways to
prevent sports-related
injuries.
Region XII
Guide Questions: Directions: Analyze the pictures

above and answer the following questions below.
1. Have you experienced any of the incidents
reflected in the pictures above?
2. When did you experience it?
3. Where did it happen?
4. How did it happen?
5. What do you call these circumstances?
Activity 2.
What you’ve got
1. List some sports injuries that you and your
classmates have experienced.
2. List famous athletes who have been injured
while playing their sports.
3. List some common injuries that teenagers
like you may be at risk of when playing the
following sports.
Basketball:
Volleyball:
Track and Field:
Lawn Tennis:
Combative sports:
Softball:
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Badminton:
2. 1. determine the safety Terminologies to Activity 1 Let’s try…. 1.Complete the table Performance Task
protocols during MVPA observe personal below. Write the type and causes of injury Join a Zumba workout in your community for at
participation safety protocols in each common sport injury. least once or twice a week and share with us your
2. Identify the during Moderate Injury Type Causes experience in joining the said Zumba workout.
terminologies for safety to Vigorous of
protocols. Physical Activities injury
3. Perform an activity to (MVPA) Sprain
observe personal safety Strain
protocols during Fracture
Dislocation
Moderate to Vigorous
Stress
Physical Activities fracture
(MVPA) Tendinopathy
Osteoarthritis
Bursitis
Activity 2.
Make your personal safety protocol to
avoid dehydration, overexertion,
hypothermia and hyperthermia during
MVPA participation by filling out the table
below.
My Personal Safety Protocol
Before During After
Dehydration
Overexertion
Hypothermia
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Hyperthermia
DISCUSSION
Quiz 1.
3 1. define etiquette Etiquette in Physical Activity1. Signage Project Directions: With the use of
2. identify different rules Education recyclable materials in your home, create a
and protocols signage showing a list of appropriate etiquette
before/while and after that you can post in any part of your house. Make
doing physical fitness it creative so that it will catch attention to your
activity and exercise; family members. You can also take a picture of it
3. observe safety and share it to any of your social media accounts
for everyone to see it and bring idea to them that
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precautions in using etiquettes must start in every house.

facilities
DISCUSSION
Activity 2.
Directions: Recall any place such as school
or recreation center in your community.
Recall of any signage that shows rules of
proper use and etiquette in that area. Did
you observe that they are following the
rules? Why it is important to observe and
practice proper etiquette?
4 1. familiarize with Facilities and Equipment Activity 1.

different facilities and used in Physical Fitness How to be safe?
equipment used in and Exercises Make a signage about the proper handling
physical fitness and of equipment and etiquette while in the
exercise; facilities.
2. observe safety
Quarter: SECOND Week:13-17 Learning Area: PE 11
Content standard: 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
Region XII
standard:
Melc/s Participates in an organized event that addresses health/fitness issues and concerns
Recognizes the value of optimizing one’s health through participation in physical activity assessments
Displays initiative, responsibility and leadership in fitness activities
Realizes one’s potential for health-and fitness related career opportunities
Organizes fitness event for a target health issue or concern
code PEH11FH-Ik-o-13
precautions in using
PEH11FH-Id-t-14
DISCUSSION
facilities; and
PEH11FH-Ik-t-15
3. Perform proper way on Activity 2.
PEH11FH-Ip-q-16
handling equipment. Visit one facility in your area. Observe the
PEH11FH-Io-t-17 different kinds of activities done in the said
Day Objectives Topics place. Write an essayActivities
Classroom-based about your Performance task
1 1. Identify the experience
Developing Home Based Activity 1. on the said visit. (Family Fitness at Home)
methods in Family Workout and Creating your Own Home-Based Workout Record a video showing you with your family
developing group Evaluation In the past lessons, you have tackled different members or people at home doing physical
physical activity fitness-related principles involving physical activities. PREPARED BY
2. Distinguish the activities as well as the different fitness
factors as basis in components relevant to improving one’s health. JUVY
Specific physical movements and their targets
developing home
are no longer new to you. You can now create Subje
based physical
your own home-based workout for your family
activity with your earned knowledge.
3. Participate in a Gather Your Participants
self-organized It is very important to encourage your family
home based fitness members and/or anyone staying at home with
activity. you to actively participate in this workout as it
will benefit one’s health enormously. List down
the persons who will participate in the exercise
and have their signature beside.
This answers the question “who will be involved
PREPARED BY: NOTED BY: in the work out”. APPROVED BY:
DISCUSSION
JUVY F. ABONG ,LPT MA.ESTRELLA BLAN, LPT MARIBEL P. PILLORA, MIT
Activity 2.
Subject Teacher Choose
Academic Your Muscular and Cardiovascular
Teacher School principal
Strengthening Exercises
List down the activities that you think will best
suite your physical exercise. Indicate at least,
three (3) for muscle strengthening exercise and
one (1) for cardiovascular.

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Quarter: first Week:1-3 Learning Area: PE 11

Grade level:11 HUMSS & TVL11 Date:

Weekly Learning Lesson Plan

Quarter: first Week:4-8 Learning Area: PE11

Weekly Learning Lesson Plan

content of your diary should be your journey in

2 1. identify the usage of How to Use Activity 1.

Weekly Learning Lesson Plan

exercise that will test the muscular strength of your

Weekly Learning Lesson Plan

muscular strength and bone strengthening activities.

4 1. learn the techniques in Intensity of Activity1. Complete the statements below.

Weekly Learning Lesson Plan

Weekly Learning Lesson Plan

fitness activity Questions:

Weekly Learning Lesson Plan

Weekly Learning Lesson Plan

Weekly Learning Lesson Plan

left, she was able to

PREPARED BY: NOTED BY: APPROVED BY:

JUVY F. ABONG ,LPT MA.ESTRELLA BLAN, LPT MARIBEL P. PILLORA, MIT

Subject Teacher Academic Teacher School principal

Weekly Learning Lesson Plan

Quarter: SECOND Week:9-12 Learning Area: PE11

Weekly Learning Lesson Plan

Guide Questions: Directions: Analyze the pictures

Weekly Learning Lesson Plan

Weekly Learning Lesson Plan

Weekly Learning Lesson Plan

precautions in using etiquettes must start in every house.

4 1. familiarize with Facilities and Equipment Activity 1.

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