Lesson Notes By Weeks and Term v4 - JHS 1

Lesson Video

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Performance objectives

• Perform basic flexibility exercises like the sit and reach.
• Demonstrate balance activities like walking with a book on your head.
• Explain the importance of flexibility and balance.
• Identify stretching activities you can do at home and school.

Lesson summary

Physical fitness helps us to move well, work well, and stay healthy. In Ghana, JHS learners often walk to school, carry bags or water, help with house chores, play football/ampe, and sit for long periods in class. To do these safely and confidently, we need flexibility (to move joints freely) and balance (to keep the body steady without falling). This lesson focuses on performing a variety of flexibility and balance activities such as sit-and-reach, stretching, reaching high to pick objects, and carrying activities that promote good posture and balance.

Lesson notes

A. Meaning of Physical Fitness (focus area) Physical fitness is the ability of the body to perform daily tasks with energy and without getting too tired, while still having energy left for other activities. Today’s lesson focuses on two components: Flexibility Balance

B. Flexibility Flexibility is the ability of a joint (e.g., hip, shoulder, knee) to move through its full range of motion comfortably. Why flexibility matters (Ghanaian examples) Bending to sweep or mop without back pain. Reaching high to pick an item from a shelf or line clothes. Playing sports (football, athletics, ampe) with fewer injuries. Sitting in class: flexible hips/hamstrings reduce discomfort. Safety rules for stretching Warm up first (2–3 minutes of light jogging, marching, skipping). Stretch slowly and hold (10–20 seconds for beginners). Stretch until you feel gentle tension, not sharp pain. No bouncing (bouncing can tear muscles). Breathe normally (do not hold your breath). Stretch both sides equally. Types of stretching (simple for JHS1) Static stretching: hold a stretch still (best for beginners). Dynamic stretching: controlled movement (e.g., arm circles) after warm-up.

C. Balance Balance is the ability to maintain the body’s position (standing, walking, moving) without falling. Types of balance Static balance: keeping steady while not moving (e.g., one-leg stand). Dynamic balance: keeping steady while moving (e.g., walking with a book on the head). Why balance matters (Ghanaian examples) Carrying items (book, basin, bucket) without falling. Walking on uneven ground or gutters safely. Sports: dodging, turning, landing after a jump. Good posture: helps the spine and reduces fatigue. Key idea: “Base of support” The wider your feet are, the easier it is to balance. The higher the load (e.g., heavy bucket on head), the harder it is to balance. Looking forward (not down) helps balance during walking.

D. Core Activities for This Indicator (Variety of flexibility and balance activities) 1) Sit-and-Reach (Flexibility) Purpose: tests and improves hamstring and lower-back flexibility.

Evaluation guide

• Perform a variety of activities such as sit and reach on the floor (with/
• without a box), carrying a book on top of the head while going to school, all
• other carrying activities that keep the body in a good balance, reaching high
• to pick an object as in house chores, various stretching activities at home