Lesson Notes By Weeks and Term v4 - JHS 1

Lesson Video

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Performance objectives

• Identify different cardiorespiratory activities.
• Perform a variety of traditional and global activities.
• Record your performance in time and distance.
• Explain the benefits of regular physical activity.

Lesson summary

Physical fitness is the ability of the body to work well during physical activity and still have enough energy left for daily tasks. In Ghana, being physically fit helps learners to: walk long distances to school or the market without getting tired quickly, participate actively in games like football, ampe, and athletics, stay healthy and reduce the risk of lifestyle diseases (e.g., high blood pressure, obesity), improve concentration and academic performance. This lesson focuses on performing a variety of traditional and global activities that improve fitness—especially cardiorespiratory fitness—and keeping a simple performance record (time, distance, repetitions).

Lesson notes

A. Meaning of Physical Fitness Physical fitness means the body’s ability to: do physical work efficiently (run, walk, play), resist fatigue (not get tired too quickly), recover quickly after activity.

Physical fitness has different components. For this indicator, we focus mainly on cardiorespiratory fitness. B. Cardiorespiratory Fitness (Stamina) Cardiorespiratory fitness is the ability of the heart, lungs, and blood vessels to supply oxygen to working muscles during continuous activity. When you jog or skip, your heart beats faster and breathing increases. Over time, your heart becomes stronger and pumps blood more efficiently. You can then exercise longer without getting tired quickly.

Signs you are working your cardiorespiratory system: faster heartbeat, faster breathing, sweating, feeling warm. C. Traditional and Global Activities (Examples) The indicator requires learners to perform a variety of activities. These can be done at home and school. Traditional / Local Activities (Ghana) Ampe (jumping and quick footwork) Builds stamina, agility, coordination. Chaskele / “Pilolo-style” running games (short runs and quick changes) Builds speed and stamina. Traditional relay races (passing a baton or handkerchief) Builds teamwork and endurance. Jumping games (over lines, small obstacles, “hopscotch”-type) Builds stamina and leg strength. Global / Modern Activities Skipping (rope jumping) Excellent for heart and lungs; can be done in small spaces. Brisk walking Safe and easy; good for beginners. Jogging / running Improves endurance; can be done on the school field. Cycling (where available) Builds endurance; safe routes must be considered. Aerobic dance (simple routines to music) Fun and improves stamina. D. Safety and Correct Performance (Step-by-step) Before performing activities, learners must follow safe practice. 1) Warm-up (5–8 minutes) Purpose: prepares muscles and joints; reduces injury. light jogging on the spot (1 minute) arm circles (30 seconds) ankle rotations (30 seconds) high knees (30 seconds) dynamic stretches (leg swings, side steps) 2) Main Activity (10–20 minutes) Choose 3–5 activities and rotate in stations.

Example station plan (school field): Station 1: Skipping (1 minute) Station 2: Brisk walk around a marked area (2 minutes) Station 3: Ampe (2 minutes) Station 4: Jogging (2 minutes) Station 5: Shuttle run (run to a cone and back) (1 minute) 3) Cool-down (3–5 minutes) Purpose: helps the body return to normal; prevents dizziness. slow walking gentle stretching (hamstrings, calves, shoulders) E. Performance Record (Fitness Log) Learners must develop and maintain a record of performance such as time and distance. What to record Activity name (e.g., skipping) Date Time taken (e.g., 2 minutes) Distance covered (e.g., 400 m) *or* repetitions (e.g., 60 skips) How you felt (easy, moderate, hard) Goal for next time Simple Fitness Log Example (Realistic) | Date | Activity | Measure | Result | Feeling | Next Goal | |---|---|---|---|---|---| | 10/10/25 | Brisk walking | Distance in 10 min | 900 m | Moderate | 950 m | | 10/10/25 | Skipping | Reps in 1 min | 55 skips | Hard | 60 skips | | 10/10/25 | Jogging | Time for 400 m | 2 min 40 s | Moderate | 2 min 30 s |

Evaluation guide

• Perform a variety of cardiorespiratory activities at home and school such as
• skipping, brisk walking, jogging, running, cycling, etc.
• Develop and maintain a record of performance (e.g., time and distance