SAINT JOSEPH COLLEGE OF SINDANGAN INCORPORATED

Poblacion, Sindangan, Zamboanga Del Norte

SEMI-DETAILED LESSON PLAN

I. Objectives  Define health-related fitness and its components;

 Express one’s feelings regarding the importance of being
physically fit, and
 Perform physical activities that will illustrate the
components of health-related fitness.
II. Subject Matter Topic : Health-Related Fitness
Reference : DepEd Modules (HOPE 2 - Quarter 4 - Module 1)
Materials : Laptop, flat screen television, and PowerPoint
Presentation
III. Engagement/Motivation  Prayer
 Greetings
 Checking of attendance
 Establishing classroom rules

ACTIVITY 1. Lights, Camera, Action! ( 5 minutes )

Note: The teacher will group the class into five (5).

INSTRUCTIONS:
1. The group should act out or portray the given scenario using
their bodies and personal effects.
2. Every scenario is given 10 seconds to portray.

Scenario 1. Being flexible.

Scenario 2. Lifting weights using your muscular strength.
Scenario 3. Getting your weight and height to compute your
body mass index.
Scenario 4. Playing sport to test your cardiovascular endurance.
Scenario 5. Doing squats using your muscular endurance.

RUBRICS
RUBRICS 5 points 4 points 3 points

Timeliness Group Group Group

finishes finishes late finishes late
work on by 1-2 by 3-5
time. minutes. minutes.
 Performance - All the skills 99-90% of 89-80% of
Accuracy are executed the skills the skills
accurately. executed are executed
accurate. are accurate.

Delegation of All students 99-90% of 89-80% of

Responsibility in the group the students the students
was seen to in the group in the group
have was seen to was seen to
cooperated have have
in the group cooperated cooperated
activity. in the group in the group
activity. activity.

Note: The teacher will let each group to assess their own
performance as well as the other groups using the rubrics after
the activity.

Processing Questions
1. During the activity, what important words have you
remembered that we can relate to physical and health education?
2. If we bring this all together, what do you think will be our
topic today?
IV. Exploration/Presentation The topic for today is all about Health-Related Fitness.

Present the specific objectives of the lesson.

 Define health-related fitness and its components;

 Express one’s feelings regarding the importance of being
physically fit, and
 Perform physical activities that will illustrate the
components of health-related fitness.
V. Explanation Proceed with prior discussion with the lesson.

 Definition of Health-Related Fitness (HRF)

 Components
 Cardiovascular endurance
 Muscular strength
 Muscular endurance
 Flexibility
 Body composition

Activity 2: Show and Tell! ( 15 minutes )

INSTRUCTIONS:
1. Each group will show physical activities and explain to the
class why they chose those particular activities to illustrate
health-related fitness components they are assigned to.
2. The learners are allowed to use different resources.
 Group 1: Cardiovascular Endurance
Group 2: Muscular Strength
Group 3: Muscular Endurance
Group 4: Flexibility
Group 5: Body Composition
RUBRICS
RUBRICS 5 points 4 points 3 points

Timeliness Group Group Group

finishes finishes late finishes late
work on by 1-2 by 3-5
time. minutes. minutes.

Performance - All the 99-90% of 89-80% of

Accuracy skills are the skills the skills
executed executed are executed
accurately. accurate. are
accurate.

Delegation of All students 99-90% of 89-80% of

Responsibility in the group the students the students
was seen to in the group in the group
have was seen to was seen to
cooperated have have
in the group cooperated cooperated
activity. in the group in the group
activity. activity.

Note: The teacher will assess the learner’s performance using the
rubrics and provide a score board.

Processing Question
1. Why is it important for us to be aware of the concept of
health-related fitness?
2. How about it’s components?
VI. Elaboration Transfer/Performance Task

Activity 3: Josephians Fitness Challenge!

INSTRUCTIONS:
1. Assess your fitness level for each health-related fitness
component based on the “Performance Targets”. Complete the
table and present it in the class.
2. Each member of the group should have entry to complete the
table within 3 minutes.
PHYSICAL FITNESS TEST SCORECARD
Health-Related Fitness
GROUP 1: Body Composition : BMI
Height Weight BMI Classification
(meters) (kilograms)
 (1.50m)² =2.25 ㎡ 50 kg. 22.22 kg/㎡ Normal Weight

GROUP 2: Cardiovascular Endurance : 3-minute Step Test

Heart Rate per minute

Before the After the Physical Remarks

Physical Activity Activity AT- Above Target
BT- Below Target

GROUP 3: Flexibility
Zipper Test: Overlap / gap (centimeters)
Right left

GROUP 4: Muscular Strength

Number of Push-ups Remarks
AT- Above Target
BT- Below Target

GROUP 5: Muscular Endurance

Number of Curl-ups Remarks
AT- Above Target
BT- Below Target

PERFORMANCE TARGET FOR BOYS

Age Partial Curl-ups Push-ups 3-min. Step Test
(Pulse Rate in 10
sec.x 6
15 38 21 107
16 42 22 105
17 45 23 102
18 47 24 99
19 49 25 98
20 51 26 96
21 55 27 95

PERFORMANCE TARGET FOR GIRLS

Age Partial Curl-ups Push-ups 3-min. Step Test
(Pulse Rate in 10
sec.x 6
15 23 12 103
16 24 13 101
17 25 14 100
18 26 14 98
19 27 15 96
20 30 15 95
21 30 16 93
 RUBRICS
RUBRICS 5 points 4 points 3 points

Timeliness Group Group Group

finishes finishes late finishes late
work on by 1-2 by 3-5
time. minutes. minutes.

Performance - All the 99-90% of 89-80% of

Accuracy skills are the skills the skills
executed executed are executed
accurately. accurate. are
accurate.

Delegation of All students 99-90% of 89-80% of

Responsibility in the group the students the students
was seen to in the group in the group
have was seen to was seen to
cooperated have have
in the group cooperated cooperated
activity. in the group in the group
activity. activity.

Note: The teacher will assess the learner’s performance using the
rubrics and provide a score board.

Processing Questions
1. Do you find if difficult to perform those activities?
2. Why is it important for us to become physically fit?
VII. Generalization It is indeed very important for us to assess our health through
physical activities and the practice of a healthy lifestyle to
prevent diseases. Also, physical activities are much more
advantageous with a balanced diet. Always keep in mind that
health is wealth.
VIII. Evaluation Multiple Choice.
Direction: Choose the letter of the correct answer. Write only
the letter that corresponds your answer. (1 point each)

1. What is health-related fitness?

A. The ability to become and stay physically healthy.
B. The capacity to perform physical activities.
C. Mastery of executing movements effortlessly.
D. The means of manipulating the body in order to move
freely.
2. What is the term used to describe a person's capacity to exert
maximum effort repeatedly over time, as in a sequence of
push-ups?
A. Muscular Endurance
 B. Cardiovascular Endurance
C. Muscular Strength
D. Body composition
3. What do you think could have happened if a person was not
physically fit?
A. Cannot manage weight.
B. Decrease the risk of diseases.
C. Inability to do everyday activities.
D. A and C are correct.
4. How would you feel if it turned out that you were
overweight?
A. Highly motivated to participate in physical activities
to lose weight.
B. Motivated to eat processed foods occasionally to lose
weight.
C. Less motivated to participate in outdoor activities.
D. Unmotivated to socialize with peers.
5. If you had access to all facilities and equipment in sports, how
would you deal with your self-assessment process of
health-related fitness status?
A. Break down the ultimate health and fitness goal into
small, specific, and achievable mini-goals with
specific equipment use, and keep a training diary to
monitor progress.
B. Use all the available facilities and equipment at once
and monitor the level of performance and focus on the
activities that are easy to perform rather than the
difficult ones.
C. Force oneself to execute various physical skills without
trial and error.
D. Let the expert assess your health-related fitness status.
IX. Assignment Directions:
Create an electronic brochure about Health-Related Fitness.
The content will include its definition, components and it’s
examples and health benefits. The task will be done by pair.
Your output should be in PDF format and be submitted via group
chat in Messenger.