Department of Education

Region VI – Western Visayas

Division of Aklan
District of Batan

KALANTIAW INSTITUTE
Batan, Aklan

Lesson Plan

Subject: MAPEH (P.E)

Name of Teacher: ERRA M. DALIDA
Grade Level: 7 Quarter: 1st Date Covered:
Content Standard
The learner demonstrates understanding of guidelines and principles in exercise program design to
achieve personal fitness
Performance Standard
The learner designs an individualized exercise program to achieve personal fitness
Learning Competency
 Undertakes physical activity and physical fitness assessments
 Sets goals based on assessment results
 Prepares an exercise program
 Describes the nature and background of the sport
 Executes the skills involved in the sport
 Monitors periodically one’s progress towards the fitness goals
Objectives
Undertakes physical activity and physical fitness assessments
Sets goals based on assessment results
Prepares an exercise program
Describes the nature and background of the sport
Executes the skills involved in the sport
Monitors periodically one’s progress towards the fitness goals
I. Topic
Training Guidelines, FITT Principles
Endurance, Muscle- and Bone-strengthening Activities:
A. individual sports
1. running
B. dual sport
1. table tennis
II. References
REX BOOK STORE MAPEH in ACTION GRADE 7
III. Time Allotment
2 Week
IV. Instructional Materials
Learning Module
V. Values Focus
- Patriotic, Trust Worthy, Critical Thinking
Procedure
I. Lesson Proper

Components of Health-related Fitness

1. Cardiovascular fitness is the ability of the heart (cardio) and circulatory system (vascular) to
supply oxygen to muscles for an extended period of time. Cardiovascular is also called
cardiorespiratory (lungs) fitness. Usually the 1 km run or some other type of continuous
fitness activity (12-minute run, cycling, step-test, etc.) is used to assess cardiovascular
fitness.
2. Muscular strength and endurance is the muscle’s ability to produce effort or perform work.

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.

FITNESS ASSESSMENT FOR HEALTH RELATED COMPONENTS

A. Body Mass Index (BMI)

The following formula is used to get the BMI: Classification:
WEIGHT [in Kilograms] Below 18.5 Underweight
HEIGHT [in Meters]2 18.6 – 24.9 Normal
25 – 29.9 Overweight
30 30 30.0 – Above Obese
Example: = =20.83(normal)
( 1.2 ) 1.44
2

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.

What are the basic running techniques?

1) Body Position: Stand tall with the body slightly leaning forward and be ready to move for your
next stride. Keep your knees bent and stand on one leg, balancing on the ball of your foot.
Your and shoulders the back should flat. rest just in front of your hips. Your stomach should be
"tight" and the back flat.
2) Arm Action: 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.
3) Mid-foot technique: Heel-striking may cause Unwanted stress and pressure on your joints
(knees, ankles, hips etc.). This will make you not to run so fast. Mid-foot strike is believed to
prevent serious injuries and minimize pain and soreness.
4) Knee Lift: 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.
5) Relaxation: Keep your body relaxed and your hands should be open.
6) Head and Eyes: Remember that your eyes should be looking straight onward and avoid
 moving your head in different directions,

What-are the basic skills involved in running?

A. Upper Body Movement
Seated Arm Swing
– Begin this by sitting on the floor with legs straightened,
– Your elbows should be slightly bent.
– Swinging your arms in and out bringing and up to your sternum.
– Swinging downward bringing in and out and down to your waistband.

B. Lower Body Movement

Knee Lift and foot action
– Lifting your feet far from the floor may result in giving more stress on the harm string
– Try to land your foot on your mid-foot and immediately roll your foot forward with the ball of
your foot or toes and spring off the floor. Try to go running soft, springy, and not to be hard
and noisy.
C. Wall Drill Running
– Position your feet 3 feet away from the wall.
– Place your both hands on the wall and lean forward.
– Lean against a wall, then raise your knees up and sustain the following by holding up the hip,
knee, and ankle at an angle.
– Put your weight on your mid-foot or balls of your feet.
– Alternately change your foot while pushing off with your supporting leg and landing on the
other leg.
D. Partner Resistance Run
Place a towel or resistance band on your waist. Then try to run while your partner is resisting you
in your running motion.

What are the different drills for speed-running skills?

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.

B. Circle around the body

1) Bounce the ball down on the ground

2) Keep dribbling the ball and move it around your body
3) You’ll need to switch the racket from hand to hand as you move

C. Partner Juggle Rally Drill

1) Players stand on either side of a net or rope

2) The first player hits the ball over the net
3) The second player taps up ball and let it bounce once. This called one self-rally.
4) After the bounce, the second player hits the ball back over the net
5) The first player self-rallies and returns the ball

D. Forehand/Backhand Wall Drill

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.

Checked and approved by:

JOESIFFY L. VILLALINO
School Principal