GROUP DETAILED LESSON PLAN in PHYSICAL EDUCATION II

Name:
Aying, John Vincent L.
Bastatas, Mica Ellah
Cabasa, Glorianne Mae M.
Carindiliman, Eunice Jade
Dela Torre, Jinika M.
Espinosa, Jamaica C.
Getes, Rowena
Macadaya, Catherine V.
Miñoza, Michelle C.
Sayson, Maribeth G.

Duration : 1 hr. and 30 mins.

Learning Learners will be able to apply the principles of exercise, including the FITT
Competency Principle, pre-participation screening, SMARTER objectives, and the
significance of warm-up and cool down, to design and implement effective
and personalized exercise programs for overall physical well-being.

Key Concepts to be An exercise refers to physical activity that is planned, structured, and
developed repetitive, with the specific goal of improving or maintaining physical fitness,
health, or overall well-being. It involves bodily movements and often
includes activities such as cardiovascular workouts, strength training,
flexibility exercises, or a combination of these, contributing to enhanced
physical health, endurance, strength, and flexibility.

The principles of exercise training are fundamental guidelines that dictate

how to structure and implement effective workout programs. These
principles include Overload, Progression, Specificity, Individuality, and
Reversibility, each contributing to the design of safe and efficient exercise
routines tailored to individual needs and goals.

I. Learning Objectives

To understand the different principles of exercise, its concepts, and explain

Knowledge its significance in exercise training.
Psychomotor To demonstrate the proper execution and emphasize the importance of
learning these different exercises for overall fitness.
Affective To develop a positive attitude towards the long-term commitment required
for sustained fitness improvements.
Values To value the role of physical activity in promoting a healthy and lifelong
pursuit of well-being.

II. Content

Topic Principles of Exercise Training

RESOURCES PowerPoint Presentation, Laptop, Projector, Printouts, Pentel Pen.

 III. PROCEDURE
Teacher’s Task Student’s Task
“Good morning class. Please stand for (Students stand and pray)
the prayer.”

“In the name…”

“Good morning my dear students.” “Good morning, Ma’am! It’s nice

to see you. Welcome and
Mabuhay.

“Kindly arrange your chairs and pick up

the pieces of paper or trash under your (The students complied)
chairs.”

“Please be seated.” “Thank you, Ma’am.”

‘Is everyone around? Secretary, please

check the attendance.” “Yes, Ma’am.”

Introductory Activity “Did I give you any assignments?” “No, Ma’am”

(5 mins.)

“Since this is our first time meeting, are “Yes, Ma’am.”

you guys excited for our topic?”

“That’s Good.”

"Before we proceed, I would like you to

know that I have a set of classroom rules
that you should follow:

1. Respect each other.

When someone is talking in front, you
should listen.
2. Raise your hands if you have
questions.
3. Using of mobile phones is not
allowed.
Do you understand? "Yes, Ma'am"

“Now, let’s proceed to our new topic this

morning. But before that, let’s have a
quick activity first. It is called “Race to
Jerusalem” with a twist.
A. Motivation
Instructions:
(10 mins.)
1. Instead of competing for a spot in
a circle of chairs, like the trip to
Jerusalem, we will only have 1
chair.
2. The class will go to their
respective group and then will
form a line.
 3. The chair will be placed in the
middle.
4. There will be a paper placed in the
arm of the chair containing a type
of exercise. The facilitator will give
a statement that will serve as a
description of the exercise..
5. The facilitator would then signal
“go”.
6. The students in the line will then
race to the chair.
7. The student who will reach and sit (The students complied and
on the chair first will be given the enjoyed the activity)
chance to perform the exercise
with his/her group mates.
8. The team with the most number of
formed words will receive points.

The following are the exercises to be

performed:
1. Lunge
2. Sit-up
3. Squat
4. Plank
5. Jumping Jacks
6. Jog (in place)
7. Russian Twist
8. Side leg circle
9. Burpees
10. Slow mountain climber

“From your observations, what do you

think will be tackling today?”

“Yes, Manicar?” “I think we will be tackling about

exercise, Ma’am”

“Yes, Manicar, Very Good. We will be

tackling about the Principles of Exercise”

“Before we start our discussion, here are

our learning objectives for today…

Learning Objectives:
By the end of the discussion, the learner
should be able to:
● Define and explain the Principle of
Overload, Progression, Specificity,
Individuality, and Reversibility in
the context of exercise.
● Describe the purpose and
procedure of key fitness
evaluations, such as the One Mile
Run, One Minute Push-up, One
Minute Curl-up, Sit and Reach,
BMI calculation, and Waist Girth
 measurement.
● Define the FITT Principle and its
components (Frequency, Intensity,
Time, and Type).
● Explain how the FITT Principle
contributes to designing and
monitoring an effective exercise
program.

Everyone, please read.” “By the end of the discussion,

the learner should be able to:
● Define and explain the
Principle of Overload,
Progression, Specificity,
Individuality, and
Reversibility in the
context of exercise.
● Describe the purpose
and procedure of key
fitness evaluations, such
as the One Mile Run,
One Minute Push-up,
One Minute Curl-up, Sit
and Reach, BMI
calculation, and Waist
Girth measurement.
● Define the FITT Principle
and its components
(Frequency, Intensity,
Time, and Type).
● Explain how the FITT
Principle contributes to
designing and monitoring
an effective exercise
program.”

“With that our topic for today is about the

PRINCIPLES OF EXERCISES”

“Now, when you hear the word ‘ “It's a physical activity like, push
Exercise, what comes to mind? Yes ups, running and curl ups,
Lyns..” Ma’am”.

“That's right, EXERCISE is an intentional

physical activity to enhance or maintain “Yes, Ma’am”
fitness and overall health.Do you get it,
class?
 “Now let's proceed to the ‘ PRINCIPLES
OF EXERCISE ‘

First we have;

● Specificity - Tailoring exercise to

specific goals and needs.

For example:
If you want to improve
cardiovascular endurance, focus
on aerobic exercises like running
or swimming.

“ What are the other exercises that can

help improve your cardiovascular
endurance? “

“ Yes Sandy? “3 minute step test and jumping

jacks, Maam”

“ That's right!. Again, Specificity is when

you focus on a certain goal”. Do you
understand, class?” “Yes,Ma'am”

“So, let's proceed to the next principle of

B. Presentation exercise which is..
(10 mins.)
“Everyone, please read..”

● Progression - suggests gradual

workload increases, allowing time
for recovery and adaptation, with a
reasonable increase of two weeks,
not exceeding 10% from the
previous week. “Progression - suggests
gradual workload increases,
allowing time for recovery and
adaptation, with a reasonable
increase of two weeks, not
exceeding 10% from the
previous week.”

“So when you say progression it is when

you gradually increase the intensity,
duration, or frequency of exercise to see
improvements without risking injury or
burnout”. Next is…

● Overload - suggests that exercise

stimulates the body to become
stronger by working harder than
usual, but should not be
performed until exhaustion or pain
sets in. “Overload - suggests that
 exercise stimulates the body to
become stronger by working
harder than usual, but should
not be performed until
exhaustion or pain sets in.”

“Overload is challenging the body

beyond its normal demands to stimulate
adaptations. This can involve increasing
weight, resistance, or intensity.”
Understand, class? “Yes, Ma'am”

Next principle of exercise is..

● Reversibility - The concept that

gains achieved through exercise
are reversible if training is stopped
or reduced. Consistent activity is
necessary to maintain fitness
levels.

“What will happen when you suddenly (Some students raised their
stop exercising?” hands.)

“Yes Mia?” (Answer may vary)

“Very good, so when you stop exercising,

possibly you will gain weight, lose
strength, muscle shrink etc. Next is..

● Individuality - Recognizing that

each person responds differently
to exercise due to factors like
genetics, fitness level, and health
status.

“The Principle of Individuality

emphasizes that no two individuals are
the same and their adaptation to exercise
varies. It emphasizes the need for
exercise programs to cater to individual
needs and preferences.” Next..

● Recovery - Allowing adequate

time for rest and recovery
between workouts to prevent
overtraining and injury. Recovery
is essential for muscle repair and
growth.

“Recovery is basically giving your body

time to rest and repair after physical
activity. It's like letting your body
recharge so it can perform better next
time you exercise. Proper recovery also
helps prevent injury and fatigue, allowing
you to keep up with your exercise routine
safely and effectively.”

“Before we proceed, let us first have

another activity.”

Instructions:
1. Go to your respective groups.
2. The teacher will give you a paper
containing the definition of the last
4 Principles of Exercise.
3. You will be given 5 mins. to share
and discuss what you have
understood with group mates.
4. Then you will have to choose a
representative to explain and
share your thoughts to the class.

"Wow, that was very good, everyone.

Now that we have an idea about the
other principles, let us discuss them
further. First we have…

● Variety - Incorporating diverse

exercises and activities to prevent
boredom, stimulate different
muscle groups, and reduce the
risk of overuse injuries.

“The variety principle of exercise is about

mixing up your workouts to keep your
body challenged and to work different
muscle groups.”

“What will happen when you perform the (All students raised their hands.)
same exercises repeatedly?”

“Yes, Jason? (Answer may vary)

“ Very good, so when you do the same

exercises repeatedly, your body gets
used to them and stops improving as
much. By adding variety like, trying
different exercises, changing your
routine, or using new equipment to keep
your muscles guessing and continue to
make progress”

● Balance - Balancing different

types of exercise to promote
overall fitness and prevent
muscular imbalances or
overemphasis on one aspect of
fitness over another.

“It means not just focusing on one type of

exercise, like cardio or strength training,
but incorporating a variety of activities
such as aerobic exercises, strength
training, flexibility exercises, and balance
exercises.”

● FITT Principle - The exercise

training principle which outlines
how an individual may design and
monitor their individualized
exercise program.

“FITT stands for?..

(All students raised their hands.)
Yes, Harmony?
“Frequency, Intensity, Time and
Type, Ma'am”
“Very good and thank you Harmony, so
when you say FITT please read,
everyone..”

Frequency: How often you exercise, like

how many days per week.

Intensity: How hard you work during

exercise, which can be light, moderate,
or vigorous.

Time: How long each exercise session

lasts.

Type: The kind of exercise you do, such

as aerobic, strength training, or flexibility
exercises.
“Frequency: How often you
exercise, like how many days
per week.

Intensity: How hard you work

during exercise, which can be
light, moderate, or vigorous.

Time: How long each exercise

session lasts.

Type: The kind of exercise you

do, such as aerobic, strength
training, or flexibility exercises”.
● Adaptation - over time the body
becomes accustomed to
exercising at a given level. This
adaptation results in improved
efficiency, less effort and less
muscle breakdown at that level.

“The adaptation principle of exercise is

about how your body responds and
changes when you regularly exercise.
When you challenge your body with
exercise, it adapts to become stronger,
more flexible, or have better endurance,
depending on the type of exercise you
do.”

“That’s it for our lesson for today's class.

Do you have any questions?”
“No, Ma’am”
D. Analysis Since there are no questions. I will be the
(5 mins.) one to ask questions. Again, what is a
Exercise?” Tonia raised her hands.)

“Yes, Tonia?” “I think we will be tackling about

exercise, Ma’am”

“Very good, Tonia. Enumerate the 10 (All students raised their hands.)
principles of exercises?

“Yes John Vincent? “The principles of exercise are

Overload, Repetitive, Balance,
FITT, Individuality, Specificity,
Progression, Recovery, Variety,
and Reversibility.

“Very good, Aying. Can anyone define (Some students raised their
what is adaptation? hands.)

“Yes, Danmar?” “Adaptation is when the body

becomes accustomed to
exercising at a given level ver
time.”

“Very good, Danmar. Now, how do we (All students raised their hands.)
evaluate the fitness level?”

“Yes, Clarence? (Students answer may vary)

“Very good, Clarence. Why is it important (Some students raised their

to have a cool down after an exercise? hands.)

“Yes, Rosalie?” (Students answer may vary)

“Very good, Rosalie. Lastly, what does (Grace raised her hands.)
FITT stand for?

“Yes, Grace?” “FITT stands for Frequency,

intensity, time, types.”

“That is right, Grace. Very Good class,

you really paid attention to our discussion
earlier.”

“Now, let's go back to our objectives. Do

you think we have achieved all our
learning objectives?” “Yes, Ma’am”

E. Abstraction “You might be wondering, why do we

(5 mins.) need to learn the principles of exercise?
Is it really that important?”

The teacher will ask the following

questions:
 1. Can you share an example from
your life where gradual
progression was essential,
whether in fitness or any other skill
development? (Answer may vary)
2. How does the principle of
specificity apply to choosing
activities for physical fitness,
considering individual preferences
and goals?
3. Reflecting on your own
experiences, how has your unique
set of attributes, lifestyle, and
preferences influenced your
approach to fitness or exercise?
4. Have you ever experienced the
effects of reversibility in fitness,
where a break from exercise led to
a noticeable decline in your
physical abilities?
5. Can you share a personal
fitness goal you've set and how it
aligns with the SMARTER
objectives mentioned? If not, how
would you formulate one?
6. How do you currently evaluate
your fitness level, and have you
found any specific tests
particularly helpful in guiding your
fitness journey?

“The principles of exercise and its

concepts are like building blocks for
making a good and safe exercise plan
that keeps you healthy for a long time.

They stress how important it is to make

your exercise routine fit your own needs,
so you get the best results. It's about
finding a way to exercise that works for
you and keeps you healthy and happy in
the long run.

It makes you think of it as creating a plan

that's not only good for your health but
also something you can stick with and
enjoy for a long, long time. Do you
understand?" “Yes, Ma’am”

IV. APPLICATION
 “Now we will have another activity.”

Instructions:
Go with your respective groups and talk
about the four exercises and try to
perform it as how the demonstrators
were able to discuss and show you the
Do’s and Don'ts. After that, you will
select a representative to share on the
things you did and what is the
importance of learning the different
Application
exercises.
(10 mins.)

1. One Mile (The students complied with the

2. One Minute Push-up given task)
3. One Minute Curl-up
4. Sit and Reach

“Now let us give everyone a round of

applause. That was an excellent
performance. You did an excellent job!” “Thank you, Ma’am’

V. ASSESSMENT

“To know if you truly understand the

lesson. Let’s have a short quiz. Answer
it in 10 minutes. By pair in a one (1)
whole sheet of paper.” “Okay, Ma’am”

Directions;
A. Choose the letter of the correct
answer.

1. What does the Principle of Overload

suggest about exercise?
Assessment
(10 mins.) a. Perform until exhaustion
b. Work harder than usual without
pain
c. Avoid any form of discomfort
d. Exercise at a comfortable pace

2. How much should the workload

increase according to the Principle of
Progression?

a. 5% every week
b. 10% every week
c. 15% every week
 d. 20% every week

3. According to the Principle of

Specificity, why is it essential to perform
various activities?

a. To confuse the body

b. To improve overall fitness
c. To reduce workload
d. To save time

4. What does the Principle of

Individuality emphasize?

a. One-size-fits-all approach
b. Everyone adapts to exercise the
same way
c. Individual variations in adaptation
to exercise
d. Uniform fitness goals

5. What is the consequence of inactivity

according to the Principle of
Reversibility?

a. No impact on fitness
b. Adaptations are irreversible
c. Loss of adaptations
d. Enhanced fitness

6. What is the first step in designing an

effective exercise program?

a. Choose a popular workout

routine
b. Tailor it to individual needs and
goals
c. Copy someone else's program
d. Avoid exercise planning

7. What is the purpose of a fitness

contract?

a. Legal agreement for fitness

gains
b. Visual reminder of goal
c. Document for medical records
d. Dietary plan

8. How long should short-term goals be

achievable?

a. 2-4 weeks
 b. 6-8 weeks
c. 10-12 weeks
d. 14-16 weeks

9. What does the Sit and Reach test

assess?

a. Cardiovascular endurance
b. Muscular fitness - Upper torso
c. Flexibility
d. Strength

10. What does the FITT Principle stand

for?

a. Fast, Intense, Timely, Tactical

b. Flexibility, Intensity, Training,
Time
c. Function, Intensity, Technique,
Timing
d. Frequency, Intensity, Type, Time

“Time’s up. Submit your paper in front. (All are done submitting their
In the count of 1… 2… 3… 4… 5…” papers)

“I’ll be the one to check it because we

don’t have time.” “Okay, Ma’am

VI. ASSIGNMENT

“For your assignment, study in advance

Assignment the Exercise Program, put it on a one
(3 mins.) whole sheet of paper. Submit it at our
next meeting. Okay?” “Yes, Ma’am”

VII. CONCLUDING ACTIVITY

“Now that will be all for today. Stand up (The students will stand up and
every and let us pray.” pray)

Concluding Activity “In the name of the father…”

(2 mins.)
“Please don’t forget your assignment “Goodbye and thank you Ma’am
and I will see you again next meeting. and Sir. See you again next
Goodbye, everyone.” meeting”
Prepared by:
Aying, John Vincent L.
Bastatas, Mica Ellah
Cabasa, Glorianne Mae M.
Carindiliman, Eunice Jade
Dela Torre, Jinika M.
Espinosa, Jamaica C.
Getes, Rowena B.
Macadaya, Catherine V.
Miñoza, Michelle C.
Sayson, Maribeth G.
Students

Corrected by:

MS. JENEROSE CAMILE P. INOT, LPT

Instructor