Republic of the Philippines
Department of Education
REGION IX, ZAMBOANGA PENINSULA
SCHOOLS DIVISION OF ZAMBOANGA CITY
ZAMBOANGA NATIONAL HIGH SCHOOL-WEST
LESSON PLAN IN PHYSICAL EDUCATION 9
July 28-29, 2025
First Quarter
Learning Competency
Undertakes physical activity and physical fitness assessments. PE9PF-Ia-h-23
I – Objectives
Having gone through the activities, the students are expected to:
A. Engage in physical activity and evaluate physical fitness level.
B. Appreciate the lesson through participation in physical activity and evaluation of
physical fitness level.
C. Perform physical activity and physical fitness assessments.
II- Subject Matter
Topic: Undertaking physical activity and physical fitness assessments
Reference: Grade 9 Physical Education and Health Learners Material, pages. 2-7
Materials:
Projector/ Television
Weighing Scale
Tape Measure (for height)
BMI Calculation Chart
Fitness Logbook
III – Lesson Proper
*Motivation
Jumping Jacks Push-Ups Sit-Ups Run in Place Squats
Instructions:
1. Observe the exercises in the images:
2. Rate each exercise using the RPE scale (1-10):
1-2: Very Easy (no effort) 7-8: Hard (you feel tired)
3-4: Easy (light effort) 9-10: Very Hard (exhausted)
5-6: Moderate (somewhat hard)
3. Think about how difficult each exercise feels for you when you perform it for a
minute
or more.
Process Questions:
1. Based on your RPE ratings, which exercise do you find the easiest? Why is it easy
for
you?
2. Which exercise feels the hardest to perform? What makes it difficult?
*Presentation of Lesson and Objective
Topic: Undertaking physical activity and physical fitness assessments
Lesson objective: Undertakes physical activity and physical fitness assessments
A. ACTIVITY
Step 1: PAR-Q (Physical Activity Readiness Questionnaire)
Ask the students to accomplish the questionnaire in a ¼ sheet of paper.
Step 2: Heart Rate Monitoring
Ask students to measure their resting heart rate (HR Pre) before performing
the physical activity using HR log
Step 3: Physical Activity
Conduct a simple 3-minute cardio dance activity. Students must monitor their
heart rate after the activity (HR Post) and record it in the HR Log.
B. ANALYSIS
Republic of the Philippines
Department of Education
REGION IX, ZAMBOANGA PENINSULA
SCHOOLS DIVISION OF ZAMBOANGA CITY
ZAMBOANGA NATIONAL HIGH SCHOOL-WEST
1. What did you notice about your heart rate before and after the activity?
2. How did the activity feel? Was it easy, moderate, or difficult?
3. What risk factors for lifestyle diseases (obesity, diabetes, heart disease) can you
identify from your results?
C. ABSTRACTION
Key Points to Discuss:
1. Heart Rate and Physical Fitness
Regular physical activity helps maintain a healthy heart rate, strengthens the
cardiovascular system, and reduces the risk of lifestyle diseases.
[Link]’s how to compute your THR (Target Heart Rate) at moderate and at vigorous
intensity of physical activity:
PMHR= 220-age
A)Moderate Intensity(40 - 55%) B)Vigorous Intensity(60 - 85%)
MHR x 0.4 =________ bpm MHR x 0.6 =________ bpm
MHR x 0.55 =________ bpm MHR x 0.85 =________ bpm
3. HR Log:
Name: _______________________________________________________ Date: _____________
Activity Time Spent Pre Heart Rate Post Heart Rate
Jogging in Place 30 secs
High Knees 30 secs
Butt Kicks 30 secs
Jumping Jacks 30 secs
Always have a record of your heart rate before and after a physical activity to
keep track of your fitness level. Remember, one of the most efficient ways to assess
your fitness is through your heart rate.
D. APPLICATION
“Personal Fitness and Activity Log”
Have students create a physical activity log that includes exercises like
stretching, dancing and other physical activities.
Instruct students to monitor their heart rate and for each activity and reflect
on how their fitness improves over time.
Name:
Date Activity Time Spent Pre Heart Rate Post Heart
Rate
IV- Evaluation
Directions: Read and understand the statement. Choose the best answer. Write
only the letter of the correct answer.
1. Alex, a 14-year-old, is preparing for a 30-minute jog. His doctor recommends that
he
stays with in the moderate intensity exercise range (40% to 55% of his Maximum
Heart
Rate) to maintain cardiovascular health. Alex calculates his Maximum Heart Rate
(MHR) as 206 bpm. What should Alex’s Target Heart Rate (THR) be during
moderate-
intensity jogging?
A) 100 bpm to 130 bpm C) 120 bpm to 150 bpm
B) 82 bpm to 113 bpm D) 140 bpm to 160 bpm
2. Lily, a 15-year-old, is aiming for vigorous-intensity exercise (60% to 85% of her
Maximum Heart Rate) while doing high-intensity interval training (HIIT). She
calculates
her Maximum Heart Rate (MHR) as 205 bpm. What is the correct target heart rate
range for Lily during her vigorous-intensity
exercise?
Republic of the Philippines
Department of Education
REGION IX, ZAMBOANGA PENINSULA
SCHOOLS DIVISION OF ZAMBOANGA CITY
ZAMBOANGA NATIONAL HIGH SCHOOL-WEST
A) 105 bpm to 145 bpm C) 130 bpm to 180 bpm
B) 110 bpm to 140 bpm D) 123 bpm to 174 bpm
3. Carlos, a 13-year-old, has been running on the treadmill at a moderate pace for
10
minutes. His goal is to stay within the moderate-intensity heart rate zone (40% to
55%
of his Maximum Heart Rate). He calculates his Maximum Heart Rate (MHR) as
207
bpm. What should Carlos’ heart rate be during his moderate-intensity run to
ensure
he is exercising in the right zone?
A) 95 bpm to 130 bpm C) 100 bpm to 140 bpm
B) 82 bpm to 114 bpm D) 120 bpm to 150 bpm
4. Tom, a 15-year-old, is preparing for a 20-minute sprint workout. He wants to
make sure
he stays in the vigorous-intensity exercise zone (60% to 85% of his Maximum
Heart
Rate) during his workout. He calculates his Maximum Heart Rate (MHR) as 205
bpm.
What heart rate range should Tom aim for to ensure he is exercising at a
vigorous
intensity?
A) 115 bpm to 155 bpm C) 123 bpm to 174 bpm
B) 120 bpm to 175 bpm D) 130 bpm to 170 bpm
5. After 30 minutes of vigorous-intensity exercise, Sara, a 14-year-old, checks her
heart
rate and sees that it is still elevated. She wonders how long it should take for her
heart
rate to return to normal. What does the time it takes for Sara’s heart rate to
return to
normal indicate about her fitness level?
A) The slower her heart rate recovers, the more fit her cardiovascular system.
B) A faster recovery time indicates better cardiovascular fitness
C) Heart rate recovery time does not vary among individuals
D) Heart rate recovery time has no impact on cardiovascular fitness
V- Assignment
Directions: Answer the following questions on one half sheet of paper(crosswise).
1. What is First Aid?
2. What are the objectives of First Aid?
3. What are the common injuries encountered by officiating officials and athlete?
Reference: Grade 9 Physical Education and Health Learners Material, pages 9-14
Prepared by: Noted by:
CONSOLACION S. MAKINTA EVELYN T.
AQUINO
SST-III MT-I
