Lesson Notes By Weeks and Term v4 - JHS 3
PHYSICAL FITNESS
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PHYSICAL FITNESS
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Subject: Physical Education And Health
Class: JHS 3
Term: 2nd Term
Week: 4
Grade code: B9.2.2.1.1
Strand code: 2
Sub-strand code: 2
Content standard code: B9.2.2.1
Indicator code: B9.2.2.1.1
Theme: PHYSICAL ACTIVITY EDUCATION
Subtheme: PHYSICAL FITNESS
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Physical fitness helps learners stay healthy, active, and ready for daily tasks such as walking long distances, carrying water, helping at home, playing football/netball, and concentrating in class. In Ghana, many learners do chores (fetching water, sweeping, farming activities, carrying school bags) that require muscular strength and endurance. Building these safely also reduces injuries and improves posture and confidence. This lesson focuses on participating in muscular strength and endurance activities, setting personal goals, and recording performance in a simple log/journal to monitor improvement (as required by Indicator B9.2.2.1.1).
A. Meaning of Physical Fitness (focus area) Physical fitness is the ability of the body to perform daily activities with energy and without getting too tired. It includes many components, but today we focus on: Muscular strength Muscular endurance B. Muscular Strength Definition: The ability of a muscle or muscle group to exert maximum force in one effort or a few efforts.
Examples in Ghanaian context Lifting a bucket of water once from the ground to the head. Carrying a bag of maize or a heavy school bag for a short distance. Pushing a stuck wheelbarrow.
Strength-type exercises (body weight / simple equipment) Push-ups (arms/chest) Squats (thighs/hips) Lunges (legs) Resistance using a filled water bottle or sand-filled bottle (biceps curls) Carrying objects safely (e.g., carrying a bucket with correct posture)
How to know it is strength-focused Fewer repetitions (e.g., 4–10 reps) More resistance/heavier load Longer rest between sets C. Muscular Endurance Definition: The ability of a muscle or muscle group to perform repeated movements or hold a position for a long time without tiring.