DAILY LESSON PLAN

School Tagaytay City National High School Grade Level Grade 11

– Integrated Senior High School
Teacher Rica May G. Nuestro Learning Area Physical Education and Health
Time and Date September 27, 2023 Quarter First
9:45-10:45

I. OBJECTIVES The learners….

1. Set FITT goals based on training principles to achieve and/or maintain HRF
2. Know the principles of exercise training
3. Learn the different parts of an exercise program.

A. 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.
B. Performance The learner leads fitness events with proficiency and confidence resulting in
Standards independent pursuit and in influencing others positively.
C. Learning Set FITT goals based on training principles to achieve/maintain HRF. (PEH11FH-
Competencies (Write IIi-j-7)
the LC for each
code) 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 (PEH12FH-Ia-t-
8)
II. CONTENT Exercise Program Design
III. LEARNING
RESOURCES
A. References
1. Teachers’ Guides/ Health Optimizing and Physical Education
Pages Page 9-13
2. Learners’ Material
Pages
3. Textbook Pages Physical Education and Health
Page 7-10
4. Additional Materials
from Learning
Resources (LR)
portal
B. Other Learning laptop with power point presentation
Resources
IV. PROCEDURES
A. Reviewing Previous The teacher will ask the students about their previous topic.
Lesson or presenting
the new lesson
B. Establishing a
purpose for the Word Puzzle:
lesson Direction: The words in the puzzle may be hidden horizontally, vertically,
diagonally, forward, or backward. Circle discovered words that are related to the
topic.
C. Presenting
examples/instances of
the new lesson
D. Discussing new Introduction
concepts and EXERCISE PROGRAM DESIGN
practicing new skills What is Exercise?
#1 Exercise is more than doing strenuous physical activities every day. It is not about
how many times you do it; it is all about how to properly do it. It is for this reason
that principles of exercise training have been made, helping the individual to
improve and sustain physical fitness while avoiding injuries.

Principles of Training
1. Principle of Overload
2. Principle of Progression
3. Principle of Specificity
4. Principle of Individuality
5. Principle of Reversibility

Principle of Overload
State that the body must work harder than what is used to in order for it to adapt.

Principle of Progression
States that the body should experience a gradual increase in workload

Principle of Specificity
States that the body will adapt specifically to the workload.

Principle of Individuality
States that no two persons are the same and their rate of adaptation to the same
workload differ.

Principle of Reversibility
It is another way of stating the principle of disuse.

Guidelines in Determining Fitness Goals

Write short-term and long-term performance goals
A short-term goal is something that can be achieved in 6 to 8 weeks while a long-
term goal is something that can be achieved in 6 months or more. A long-term goal is
usually made of several short-term goals that build on each other.

Set realistic goals.

It is important that goals are attainable in the given period. Review your current
fitness level and decide on modest gains. You can also ask your teacher or friends
who exercise for a possible goal. This will keep you from getting frustrated.

Write specific goals.

Write a goal for each fitness component instead of writing a general. A specific goal
helps you focus on what has to be done.

Write a fitness contract.

A fitness contract is a concrete commitment. It is a visual reminder of the goals you
have identified and it strengthens your resolve to keep your exercise program. It
makes you accountable for the consequences of your actions.

The SMARTER Objectives

FITT
Principle
 The FITT Principle is an acronym for Frequency, Intensity, Time, and Type,
which are the key factors in designing an exercise program that will address
the current fitness level, provide means to overload the body, and trigger
positive adaptations.
 These variables can be modified occasionally to consistently challenge the
body to become stronger.
 Example:

E. Discussing new
concepts and
practicing new skills
#2
F. Developing mastery
(Leads to formative
assessment)
G. Finding Activity -MY FITNESS PLAN
practical/application Direction: Make your own Activity Fitness Plan.
s of concepts and
skills in daily living

Rubric in Grading Fitness Plan:

Goal Setting- 15 pts.
Components of HRF- 10 pts
Planning- 10 pts.
Organization- 15 pts.
TOTAL: 50 pts.
 H. Making What I Have Learned
generalizations and
abstractions about Complete the following statements.
the lesson
1. I have learned that…_________________
2. I discovered that…___________________
3. I understand that…___________________
4. I will share my…_____________________
1. Evaluating Learning
2. Additional activities
for application or
remediation

Prepared by:

RICA MAY G. NUESTRO

Teacher, Physical Education and Health

Checked by:

EMELITA C. MARQUITA
Academic Group Head, Humss-Socsci