SEMI-DETAILED LESSON PLAN IN PE

I. Objectives
At the end of this lesson, the students should be able to:
a. Explain the importance of physical activity and physical fitness test for body
composition
b. Value the importance of body composition assessment in maintaining normal body
mass index
c. Execute the physical fitness assessment for body composition
II. Subject Matter
a. Topic: Physical Fitness Tests
b. Materials/Equipment: PowerPoint, laptop, weighing scale, stopwatch, calculator,
Heart Rate pulse
III. Procedure
a) Preliminaries
1. Prayer
2. Attendance
3. Motivation
 Group the class into four groups, each group shall make a circle out of their
respective arm chairs. Each group will be given a piece of clean paper to be used
for the activity.
 Using a laptop and PowerPoint presentation, the teacher will present jumbled
letters with a short description, within 30 seconds, each group will identify what is
being described out of the given letters and write it in the clean sheet of paper.

1. R A L U C S A V O I D R A C E C N A R U D N E
Answer:
CARDIOVASCULAR ENDURANCE
2. R A L U C S U M C N A R E U D N E
Answer:
MASCULAR ENDURANCE
3. R M A L U C S U H T G N E R T S
Answer:
MASCULAR STRENGTH
4. Y T I L I B I X E L F
Answer:
FLEXIBILITY
5. Y D O B N O I T I S O P M O C
Answer:
BODY COMPOSITION
 b) Lesson Proper
1. Activity
 Before proceeding to the proper activity, let each group answer the PAR-Q to assess if each
member of the group is ready to participate in any physical fitness activity.
 Let each group select a member to be the interviewer that will ask the given questions to
each member.

a. PAR-Q (Physical Activity Readiness Questionnaire)

Name:
Questions Yes No Yes No Yes No Yes No Yes No Yes No
Has your doctor ever said that you have
a heart condition and that you should
only do physical activity recommended
by a doctor?
Do you feel pain in your chest when you
do physical activity?
In the past month, have you had chest
pain when you were not doing physical
activity?
Do you lose your balance because of
dizziness or have you ever lost
consciousness?
Do you have a bone or joint problem
(for example, back, knee, hip) that could
be made worse by a change in your
physical activity?
Is your doctor currently prescribing
drugs for your heart condition?
Do you know of any other reason why
you should not do physical activity?
NOTE: 1. If one of the students ever answered YES to any of the question above, advice the
student to go the clinic and seek permission from the doctor before engaging in physical
activity.
2. If everyone answered NO to all PAR-Q questions, then everyone can start participating
in physical activity.

b. Warm-Up Exercises
 Before conducting a warm-up exercise, let the students obtain their PMHR (Personal
Maximal Heart Rate) and THR (Target Heart Rate).
 The student will use calculator in computing for their PMHR (Personal Maximal Heart
Rate) and THR (Target Heart Rate).
 The teacher will be the one to lead a warm-up exercise, comprising Static and Dynamic
Stretching exercises.
 After the Warm-Up Exercise, the students will use the Heart Rate and Pulse Rate
Monitor Application as per instructed to download prior from today’s lesson to get their
 Pulse Rate after a Moderate intensity of Physical Activity. If the students were not able
to download the Application, they will manually get their Pulse Rate through wrist and
finger tips.

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 Maximal Heart Rate (PMHR)
MHR x 0.4 = ________ bpm
MHR x 0.55 = ________ bpm
Vigorous (60-85%): MHR x 0.60 = ________ bpm
MHR x 0.85 = ________ bpm

Static Stretching Exercise Dynamic Stretching Exercise

Neck Stretches Jogging
Arm Stretching High Knee
Trunk Stretches Butt Kicks
Toe Touch Jumping Jacks

2. Analysis
 With the activity above the teacher will ask the student follow-up questions that will
lead to the discussion:
The following questions are as follows:
1. Were you able to compute for your Target Heart Rate?
2. What have you observe with your Pulse rate before and after our warm-up exercise?
3. What do you think is the importance of getting our target heart in engaging in
physical activity for us to become physical fit?

3. Abstraction
Note to the Teacher:
The teacher will show the following facts through a PowerPoint presentation.
 After the discussion, the teacher will ask the students if they have
understood the lesson.
 Ask the students to identify the following Physical Fitness Components.
 Ask the students the importance of each Fitness Component.

Discussion:
1. Cardiovascular Endurance
The capacity of your heart, lungs including vessels to provide oxygen to the body tissue.
2. Muscular Endurance
The ability of a muscle group to resist force in a single contraction over a period of time.
3. Muscle Strength
The capacity of a group of muscle to resist force in a repeated motion in an extended time.
4. Flexibility
The ability of our muscle, bones and joints to extend beyond the normal range of motion.
5. Body Composition
It is the relative percentage of body muscle, bones, fats, and other impeding tissues.

Performance Target for Boy

AGE Partial Curl-Ups Push-Ups Sit and Reach 3 min. Step Test
(cm.) (Pulse Rate in 10 sec. X 6)
15 38 21 55 107
16 42 22 56 105
17 45 23 64 102
18 47 24 69 99
19 49 25 70 98
20 51 26 72 96
21 55 27 72 95
Performance Target for Girls
AGE Partial Curl-Ups Push-Ups Sit and Reach 3 min. Step Test (Pulse Rate in
(cm.) 10 sec. X 6)
15 23 12 58 103
16 24 13 63 101
17 25 14 68 100
18 26 14 72 98
19 27 15 74 96
20 30 15 75 95
21 30 16 75 93
BMI Formula:
Weight (kg) = BMI
Height² (m)

Note: If students were not able to get the lesson the teacher will ask which part the students
did not understand and explain further. However, if the students have already understood then
the teacher will proceed to promote generalization.

4. Application
Instruction:
Let the students perform the following and record the result in the given Fitness Form.

Name:
Age: Sex:
THR:_____________ (Moderate Activity) THR:______________(Vigorous Activity)
Weight: Height:
Classification:
Physical Fitness Components and Tests Score
1.____________________ __________ inches
(Shoulder and upper back flexibility)

2. ____________________(Muscular __________
Endurance)
3. ____________________(Abdominal
 strength)
4. Body composition (weight/height2) __________ (kg/m2)
5. _________________ __________
● 3-minute step test

IV. Assessment/Evaluation
Answer the following questions:
1. What are the results of the Fitness Test reveal about your present fitness level?
2. Which test did you score satisfactory? Poorly? What should you do about it?
3. How important is taking your THR when participating in a certain physical activity?

V. Assignment
Create a weekly logbook of your Body Composition to monitor your BMI. Follow the format
given, write this on your notebook.

WEEK - Date Weight (kg) Height (m²) BMI Nutritional Status