Lesson Plan for Junior Secondary 3 - Physical and Health Education - xercises That Develop Some Basic Components Of Ph

# Lesson Plan: Physical and Health Education ## Topic: Exercises that Develop Basic Components of Physical Fitness ### Grade: Junior Secondary 3 (JS3) **Duration:** 60 Minutes **Objective:** 1. Students will understand the basic components of physical fitness. 2. Students will learn and practice exercises that develop these components. ### Basic Components of Physical Fitness: 1. Cardiovascular Endurance 2. Muscular Strength 3. Muscular Endurance 4. Flexibility 5. Body Composition ### Materials Needed: - Cones for marking space - Mats for stretching exercises - Stopwatch or timer - Whistle - Printed handouts of exercises and their benefits ### Lesson Structure: #### Introduction (10 Minutes) - **Welcome and Attendance:** Greet students and take attendance. - **Icebreaker:** Quick round where students share their favorite physical activity. - **Introduction to Lesson:** Brief outline of what will be covered in the lesson. - Explain the basic components of physical fitness. - Highlight the importance of each component for overall health and well-being. #### Warm-Up (10 Minutes) - **Dynamic Stretching:** - Arm Circles - High Knees - Leg Swings - Torso Twists - Jumping Jacks #### Main Activity (30 Minutes) 1. **Cardiovascular Endurance (10 Minutes)** - **Activity:** Relay Races - Split the class into teams. - Set up cones at the start and end points. - Students run to the cone and back, and tag the next team member. - Emphasis on maintaining a steady pace and proper breathing techniques. 2. **Muscular Strength (5 Minutes)** - **Activity:** Push-ups and Squats - Demonstrate proper form for both exercises. - Students perform 2 sets of 10-15 push-ups. - Students perform 2 sets of 15-20 squats. 3. **Muscular Endurance (5 Minutes)** - **Activity:** Plank and Lunges - Hold plank position for 30 seconds to a minute, rest for 30 seconds, and repeat. - Perform walking lunges across the gym or field (2 sets of 10 lunges per leg). 4. **Flexibility (5 Minutes)** - **Activity:** Stretching Routine - Demonstrate and lead students through various static stretches: - Hamstring Stretch - Quadriceps Stretch - Shoulder Stretch - Tricep Stretch 5. **Cool Down (5 Minutes)** - **Activity:** Gentle Yoga - Incorporate simple yoga poses like Child's Pose, Downward Dog, and Cat-Cow. - Focus on deep breathing and relaxation. #### Conclusion (10 Minutes) - **Recap of the Lesson:** - Review the basic components of physical fitness covered. - Ask students questions to reinforce learning. - Discuss how each exercise targeted specific components. - **Q&A Session:** - Allow students to ask questions related to the exercises or any fitness-related topic. - **Hand Out Material:** - Provide printed handouts summarizing the exercises and their benefits. - **Assignment:** - Encourage students to practice these exercises at home and track their progress for a week. - Ask them to write a short reflection on how they felt before and after the exercises. - **Closing:** - Thank the students for their participation and effort. - Remind them of the importance of regular physical activity. **Assessment:** - Observation during the exercises for proper form and enthusiasm. - Participation in discussions and Q&A sessions. - Review of the short reflection assignment in the next class. **Notes:** - Ensure students have enough space and are hydrated. - Provide modifications for students who might have difficulty with certain exercises. - Encourage a positive and inclusive environment throughout the session.