LP 7 P.E
LP 7 P.E
LP 7 P.E
KALANTIAW INSTITUTE
Batan, Aklan
Lesson Plan
Muscular strength refers to the maximum amount of force a muscle can exert against an
opposing force. Fitness testing usually consists of a one-time maximum lift using weights
(bench press, leg press, etc.) dumbbells, barbells, machine, ropes, hands, balls and even
human body.
Muscular endurance refers to the ability of the muscle to work over an extended period of
time without fatigue. Performing push-ups and sit-ups or crunches for one minute is
commonly used in fitness testing of muscular endurance.
3. Flexibility is the ability to move a body part through a full range of motion (ROM) at a joint.
The sit-and-reach is commonly used to determine flexibility.
4. Body composition is the ratio of body fat to lean body mass (including water, bones,
muscles, and connective tissues). Having too many fat tissues is a risk factor for
cardiovascular diseases, diabetes, cancer, and arthritis.
B. Waist Circumference
Waist circumference is a good predictor of visceral fat which contributes more risk of
cardiovascular disease and diabetes than fat located in other areas of the body.
Equipment: tape measure
Procedure:
a. Wear light clothing before having your waist circumference taken.
b. On bare waist, stand erect and wrap the tape measure around your waist.
.
Individual Sports
RUNNING
Running- is one f the fundamental skills and a movement which is interwoven in most of all
sporting and physical activities. It is also an important element in all sports training program that
helps to develop the athlete’s strength, endurance, speed, and some other fitness components
needed by an athlete.
1. Skipping
Step forward onto your right foot and jump up, driving in front of your hips, and swinging your
forward and left arm back to help power your body up. Repeat on the opposite side. Travel
forward and alternate legs as you skip for 1 minute.
2. Back Pedal
To maintain your balance, try to run backward and lean your body a little bit forward to avoid
from falling.
3. Side Shuffles
Begin by taking a wide step with one foot, either on the right or left foot. Quickly step the other
foot in, jumping up slightly as one foot replaces the other. Let your arms move naturally. Move
as quickly as possible and as far as possible for 1 minute. Repeat doing this from the other
side.
4. Butt Kick
It is similar to high knees except you keep your thighs parallel to the ground while kicking your
heels up toward your backside. Again move fast and keep ankles, knees, hips and shoulders
in alignment
5. Sprint
Run as fast as possible for as long as you can, driving your arms back and forth to help power
your pace. At this pace, you shouldn't be able to go for longer than 1 minute.
6. Run, run, run, and hop
Begin by taking three steps running forward, on the third step: do hopping on one- foot. Do
this for 1 minute by alternating the lead legs for every set.
7. Carioca
This is the same with a dance step grapevine. Do the movement as fast as you can
sideways, alternating the motion
of your feet while moving. Cross your right foot in front, then step with your left foot, then
cross your right foot
behind the left foot and do this also on the other side
DUAL SPORT
TABLE TENNIS
Table tennis or ping-pong is a sport event that Can be played by two players (individual) or four
players (dual) by hitting the ball using a table tennis racket and a table divided by a net. The object of
the game is to hit the ball toward a player and it should bounce once on the side of the table and
must return so that it bounces on the opposite side.
What are the facilities and equipment used in playing table tennis?
Service
– A player should stand and serve on the either side of the table across his/her opponent. Let
the ball bounce first on your side of the table before landing on the opponent’s side.
– Service alternative every after two points.
Forehead Drive
– Ready Position
The racket should be in front of your body with one foot slightly forward and bend your knees
leaning forward (Make sure to use your strong side which is either your left foot or your right foot.)
– Backswing
Move your one foot into the side position, same with the other foot. Then, rotate your hips and
waist backward with your arms moving backward and the elbow facing downward.
Backhand Drive
– Ready Position
The racket should be placed in front of the body with feet and shoulder wide apart and square on
to the table. Then, bend your knees slightly forward.
– Backswing
The movement of the racket should be coming from the waist while the wrist should slant
backward and rotate behind your waist and hips.
What are the different drills and skills needed in Table Tennis?
A. Self-rally drill (Forehand and Backhand)
1) Use the forehand side of your racket to tap up the ball to heed height.
2) Let the ball bunce once on the ground.
3) Switch to the backhand side of the racket.
4) Tap the ball up again to the same height and let it bounce once
5) Switch back to the forehand
6) Continue switching back and forth and keep the rally going.
1) Get the ok from your parents to hit ball off a garage door or wall.
2) Use your racket to hit a red foam or an orange low compression ball against the wall from
about five feet away.
3) Volley against the wall again when it bounces back as many times as you can. Don’t let the
ball hit the ground.
4) Each time you hit the ball, switch your stroke. Start with the forehand followed by your
backhand, then use your forehand- and so on.
II. Generalization
Answer the following:
1. What are the different drills and skills needed in Table Tennis?
2. What are the different drills for speed-running skills?
3. Give the basic skills involved in running.
4. Give the Components of Health-related Fitness and its meaning.
Evaluation
Identification
Direction: Read and identify the following question.
__________1. Move your one foot into the side position, same with the other foot. Then, rotate your
hips and waist backward with your arms moving backward and the elbow facing downward
__________2. A sport event that Can be played by two players (individual) or four players (dual) by
hitting the ball using a table tennis racket and a table divided by a net.
__________3. Run as fast as possible for as long as you can, driving your arms back and forth to
help power your pace.
__________4. Is the ability of the heart (cardio) and circulatory system (vascular) to supply oxygen to
muscles for an extended period of time.
__________5. Is also called cardiorespiratory (lungs) fitness.
__________6. Refers to the maximum amount of force a muscle can exert against an opposing
force.
__________7. Refers to the ability of the muscle to work over an extended period of time without
fatigue.
__________8. Is the ability to move a body part through a full range of motion (ROM) at a joint.
__________9. Is the ratio of body fat to lean body mass (including water, bones, muscles, and
connective tissues).
__________10 is a good predictor of visceral fat which contributes more risk of cardiovascular
disease and diabetes than fat located in other areas of the body.
__________11. Is one f the fundamental skills and a movement which is interwoven in most of all
sporting and physical activities.
__________12. Stand tall with the body slightly leaning forward and be ready to move for your next
stride.
__________13. The movement of your arm should be straight, swinging hands moving up but not
across your body to your cheek and passing down into your pockets.
__________14. Heel-striking may cause Unwanted stress and pressure on your joints (knees,
ankles, hips etc.).
__________15. Make sure you do the opposite and reciprocal arm action and leg action like left arm
forward and right knee upward. The knee should be at waist level in a straight line up and down.
__________16. Keep your body relaxed and your hands should be open.
__________17. Remember that your eyes should be looking straight onward and avoid moving your
head in different directions
__________18. Step forward onto your right foot and jump up, driving in front of your hips, and
swinging your forward and left arm back to help power your body up.
__________19. Begin by taking a wide step with one foot, either on the right or left foot.
__________20. It is similar to high knees except you keep your thighs parallel to the ground while
kicking your heels up toward your backside.