Republic of the Philippines
Department of Education
Region X – Northern Mindanao
Division of Lanao del Norte
Detailed Lesson Plan
School
Teacher
Teaching Date
Teaching Time
Lala National High School
Reynalisa B. Reyes
May 22, 2023
I. Objectives
A. Content Standard
B. Performance
Standard
C. Learning
Competencies/Objectiv
es
Grade Level
Learning Area
Quarter
Section
Grade 12
Physical Education and Health
4th
The learner demonstrates understanding of recreation in optimizing one’s health as a
habit; as requisite for physical activity assessment performance, and as a career
opportunity.
The learner leads recreational events with proficiency and confidence resulting in
independent pursuit and in influencing others positively.
Learning Competencies:
 Sets FITT goals based on training principles to achieve and/or maintain HRF
(PEH12FH-IIi-j-7)
Objectives
At the end of the lesson, the students are able to:
 Identify the principles of exercise and F.I.T.T principles;
 Apply their understanding of principles of exercise training by creating their
own F.I.T.T plan; and
 Develop an appreciation for the importance of exercise by setting F.I.T.T
plan.
II. Content
F.I.T.T Plan on Physical Activity
III. Learning
Resources
a. Reference
K to 12 MELCS
1. Teacher’s Guide
Pages
Self-learning Module in Physical Education and Health Quarter 4 Module 2
2. Learner’s Materials
Pages
3. Textbook Pages
4. Additional Materials
from Learning
Resource(LR) Portal
Laptop, LCD TV, Instructional Materials, PowerPoint Presentation
b. Other Learning
Resources
IV. Procedures
a. Review previous
lesson/Presenting a new
Teacher’s Activity
Learner’s Activity
lesson
A. Preliminary Activities
a. Prayer
Jennie, kindly lead the prayer.
Our Almighty Father, thank you for
giving us another day to learn something
and see again my classmates. As we
spend the rest of the day in school,
please guide us always. Give us your
blessing so we can gain wisdom through
our teachers. Lord, we humbly ask you
to protect us always and keep us away
from any danger. In Jesus name we
pray, Amen.
b. Greetings
Good Morning Grade 12!
c. Checking of Attendance
Who is absent this morning?
Very good!
d. Checking of Assignment
Do you have any assignment?
Pass it forward
e. Review
Who can recall your previous topic?
Yes, Lisa.
Good Morning ,Teacher Reynalisa!
None, teacher.
Yes, teacher.
Our last topic was all about Health
Related Fitness!
Very good!
What are the components of Health
Related Fitness? Yes, Lucas?
The 5 components of Health-related
fitness are:
1. Cardiovascular Endurance
2. Muscular Endurance
3. Strength
4. Flexibility
5. Body Composition
Excellent answer, Lucas! Good job!
f. Classroom Rules
Before we are going to start the class,
please remember to listen, eyes on me
and be quiet. If you want to answer,
raise your right hand silently and please
make sure to do it in a complete
sentence.
Am I understood?
b. Establishing a
purpose for the lesson
Yes, Teacher Reynalisa!
B. Lesson Proper
a. Drill
This time class, we will be watching
a video. All you need to do is to
understand the content of the video.
After you have watched the video, I
will be asking questions. (2;30 minutes)
https://www.youtube.com/watch?v=w
WGulLAa0O0
(The video is all about benefits of
exercise)
b. Motivation
Guide questions:
a. Why do we need to exercise?
We need to exercise because it increases
blood flow and strengthens the heart. It
also allows your lungs to work more
efficiently, strengthens muscles and
bones, and increases your mood.
b.How often should we exercise?
We should exercise two to three
workouts each week. It is a great place
to start to build your fitness while giving
your body time to recover.
c. How hard should we exercise?
We should do light activities such as
leisurely walking, light stretching, light
housework and gardening.
We should do moderate activities such
as brisk walking, leisurely bicycling,
dancing, swimming and moderate
housework or yard work.
We should do vigorous activities such as
running, aerobics classes, competitive
sports, more intensive cycling and hard
physical labor.
c. Presenting
examples/instances of
new lesson
d. How long should I exercise?
The amount of exercise we do should be
tailored to our current fitness, our
health, our schedule, medical conditions
and the goals and benefits we want from
exercise.
e. What type of exercise should I do?
The type of exercise we should include
in our workout are aerobic exercise,
endurance training, strength training,
and stretching.
1.ACTIVITY “FITT Chart Solution”
1. Each team member takes a turn and
runs to the chair; do 5 jumping jacks:
picks up one piece of the puzzle,
returns and places on appropriate
space on the large FITT Chart
Solution. As one team member runs
for the FITT Card, other team
members are performing a physical
task (5 jumping jacks).
2. The teams will need to work
together and discuss where it belongs
on the large FITT Chart Solution.
3. When a team completes their large
FITT Chart Solution, each team will
select a spokesperson to answer the
question.
*How can you use the FITT principle
with cardiorespiratory
endurance/muscular strength to set
fitness goals?
Letter Word Definition Example
This activity helped them to realize
more the competencies:Uses principles
of effective speech writing focusing
on:
• Audience profile,logical
organization,duration,word
choice,grammatical correctness and
articulation,modulation,stage
presence, facial expressions, gestures
and movements,rapport with the
audience (EN11/12OC-IIcj24; EN11/12OCIIcj-25;
EN11/12OC-IIcj25.1-25.5;
EN11/12OC-IIcj26; EN11/12OCIIcj-26.1-26.5)
2. ANALYSIS
a. What is our topic for today?
Our topic for today is all about F.I.T.T
plan on physical activity.
b. What are the parts that you can see in
the F.I.T.T plan?
The frequency, intensity, time and type
of the health-related physical activity.
c. Why is important to have a F.I.T.T
plan?
It is important to have a F.I.T.T plan to
guide us how long, how hard, how
often, and what type of exercise we
should do.
Here are our objectives for today’s
lesson, please read.
At the end of the lesson, the students are
expected to:
 Identify the principles of exercise
and FITT principles;
 Apply their understanding of
principles of exercise training by
creating their own FITT plan;
and
 Develop an appreciation for the
importance of exercise by setting
FITT plan.
d. Discussing new
concepts and practicing
new skills #1
3. ABSTRACTION
UNLOCKING OF DIFFICULTIES
Principle of Exercise:
1. Principle of Overload - states that
the body must work harder than what it
is used to in order for it to adapt.
2. Principle of Progression - states
that the body should experience a
gradual increase in work load.
3. Principle of Specificity - states that
the body will adapt specifically to the
workload.
4. Principle of Individuality - states
that no two persons are the same and
their rate of adaptation to the same
workload differs.
5. Principle of Adaptation - states
with continued practice, your body will
eventually turn a new sport, activity or
movement skill into second nature.
6. Principle of Reversibility - it is
another way of stating the principle of
disuse
F.I.T.T Principle - one of the
foundations of exercise. It is a set of
course of action that assists in setting
up a workout routine to go with your
targets and fitness level. At the same
time, it helps you maximize and get the
most out of your exercise program.
1. Frequency - refers to how often you
do physical activity.
* 3-6 times per week
* This is important for progressive
improvement
2. Intensity - refers to how hard you
perform your physical activity.
*60-85% of Max...your target HR
is a good goal!
*This is important so you are
working hard enough to strengthen your
body
3. Time - refers to how long you do
physical activity.
*20-60 minutes, depending on the
activity and your fitness level
*This is important so your body
has enough activity to get stronger
4. Type - refers to the kind of activity
you do to build a specific part of fitness
or gain a specific benefit.
*cardiovascular
endurance,
muscular
endurance,
strength,
flexibility.
*This is important so you are
focusing on the right kind of activity for
your goals
e. Discussing new
concepts and practicing
new skills #2
Activity “F.I.T.T KNOWLEDGE
CHECK”
This time class, we will be going to Template:
have an activity entitled “F.I.T.T.
Freque Intensit
Knowledge Check”
ncy
y
Direction: Classify the following
items according to the F.I.T.T.
component they are referred to. Write
your answer on the table provided
below. (15 points)
Aerobics
Minimum of
20 minutes
Combination of
intensities
Moderate
Cycling
Vigorous
Daily
Once a week
Dependent on
intensity
Swimming
3 -4 days per
week
Gardening
High resistance
f. Developing Mastery
(Leads to formative
assessment)
90% of
maximum
heart rate
2-3 minutes
per bout
4. APPLICATION
Group Activity
This time, we will be having an
activity and this activity is all about
“Find a way…make a way!”
Direction: Design your HRF exercise
routine using the F.I.T.T.
principles.Consider yourself a beginner.
The plan must be simple, enjoyable,
and suited to your need to attain
maximum level of physical wellness.
HealthRelated
Component
(CARDIO
RESPIRATO
RY
ENDURANC
E)
(MUSCUL
AR
STRENGT
H)
(MUSCULA
R
ENDURANC
E)
(FLEXIBILI
TY)
FREQ
UENC
Y
INTENSI
TY
TYPE
TIME
Time Type
Answer:
Frequ
ency
Intensity
Time
Type
Daily
Moderate
Minimum of
20 minutes
Aerobic
s
Once a
week
Vigorous
2-3 minutes
per bout
Cycling
3 -4
days per
week
90% of
maximum
heart rate
Combinatio
n of
intensities
Dependent
on intensity
Gardeni
ng
High
resistance
Swimm
ing
(BODY
COMPOSITI
ON)
(ACTIVE
DAILY
LIVING
HEALTH/R
ECREATIO
NAL)
RUBRICS-F.I.T.T.
Plan
Met the objectives of
the task
_______
__/5
Appropriateness of
the HRF
_______
__/5
Completion(Task is
100% complete)
_______
__/5
Accuracy of entries in
chart/log
_______
__/5
Total:
_______
_/20
This activity helped them to realize
more the competencies: Demonstrate
personal ways to cope with stress
and maintain mental health (EsPPD11/12CS-Ig-5.3) and Infer how
one’s lifestyle can affect the
functioning of respiratory and
circulatory systems (S9LT-lc-27)
g. Finding practical
application of concepts
and skills in daily life
h. Making
generalization and
abstraction about the
lesson


How can you apply FITT principles in your everyday life?
As a student, can you also train or exercise like the athletes like Manny
Pacquaio, Carlos Yulo and Hidylyn Diaz? How can you discipline yourself?
Guide Questions:
a. What is our topic for today?
Our topic for today is all about .F,I,T,T
plan
b. Why is it important to have a F.I.T.T It is important to have a F.I.T.T because
plan?
it is used to develop an exercise
program, help with weight loss, improve
strength, and move past a plateau. It is
helpful to people at all levels of fitness.
c. How do you maintain your healthy Getting adequate rest,staying physically
body and mind?
active,paying attention to your nutrition,
having plenty of water and many more.
i. Evaluating Learning
Directions:
Read the following items and analyze.
Write the letter of the correct answer on
a ¼ sheet of paper.
1. Which of the following Health A
Related Fitness (HRF) pertains when
your heart and lungs is improved or
maintained with FITT principle?
A.cardio-respiratory endurance
B.flexibility
C.muscular endurance
D.muscular strength
2. What does intensity during a cardiorespiratory endurance workout mean?
B
A.how often an activity is performed
B.how hard an activity is performed
C.how long an activity is performed
D.where an exercise is performed
3. Which of the following best
describes cardio-respiratory endurance? D
A.body to burn calories efficiently
B.muscles to work over a long period
of time
C.joints and bones to move through a
full range of motion
D.heart and lungs to work efficiently to
supply oxygen to the muscles
4. It refers to how long a cardiorespiratory endurance workout session C
lasts.
A.frequency
B. intensity
C. time
D. Type
5.If you are walking at a pace that B
causes your heart to beat less than 50%
of its maximum heart rate, which FITT
principle variable do you need to
change to improve your cardiorespiratory endurance?
A. frequency
B. intensity
C. Time
D. Type
j. Additional Activities
for application or
remediation
Assignment: CREATE YOUR OWN!
Directions:These activities will give you a deeper understanding of the
importance of exercise in building total fitness and family wellness. Create and
conduct a F.I.T.T plan activity. Do the activity with some family members and
a reflection after the exercise.
Health-Related
Component
(Indicate the activity under each
component)
(CARDIO RESPIRATORY
ENDURANCE)
_____________________
(MUSCULAR STRENGTH)
_____________________
(MUSCULAR ENDURANCE)
FREQUENCY
INTENSITY
TYPE
TIME
_____________________
(FLEXIBILITY)
_____________________
(BODY COMPOSITION)
_______
(ACTIVE DAILY LIVING
HEALTH/RECREATIONAL)
_____________________
Reflections
1. What do you feel while doing the exercises?
2. Do you think this could help on the development of your fitness?
3. Who among your family members who joined you in doing the exercise?
4. What are the experiences of your family members while doing the activity?
5. As a student how can you persuade your family members to do such activity?
Rubrics:
RUBRICS-F.I.T.T. Plan
Met the objectives of the task
Appropriateness of the HRF
Completion(Task is 100%
complete)
Accuracy of entries in chart/log
Total:
_________/5
_________/5
_________/5
_________/5
________/20
Rubric for Reflection
V. Remarks
VI. Reflection
A. No. of learners who
earned 80% on the
formative assessment
B. No. of learners who
requires additional
activities for
remediation.
C. Did remedial lessons
work? No. of learners
who have caught up with
the lessons.
D. No. of learners who
continue to require
remediation.
E. Which of my teaching
strategies worked well?
Why did this work?
F. What difficulties did I
encounter which may
principal or supervisor
can help me solve?
G. What innovation or
localized material did I
use/discover which I
wish to share with other
teachers?
Prepared by:
REYNALISA B. REYES, LPT
SHS SPORTS Teacher Applicant