Exercises to Develop Strength, Endurance, and Flexibility Physical and Health Education JSS 1 First Term Lesson Notes Week 4

Physical and Health Education JSS 1 First Term Lesson Notes Week 4

Subject: Physical and Health Education
Class: JSS 1
Term: First Term
Week: 4
Age: 11 years
Topic: Exercises to Develop Strength, Endurance, and Flexibility
Sub-topic: Strength, Endurance, Flexibility Exercises
Duration: 60 minutes

Behavioural Objectives:

• Identify and perform exercises that develop strength, endurance, and flexibility.
• Explain the benefits of each type of exercise for physical fitness.

Keywords: Strength, Endurance, Flexibility, Exercises, Physical Fitness

Set Induction:

• Begin with a brief discussion on the importance of incorporating different types of exercises into a fitness routine.

Entry Behaviour:

• Students should have a basic understanding of physical fitness components from previous lessons.

Learning Resources and Materials:

• Exercise charts or videos
• Mats for floor exercises
• Dumbbells or resistance bands

Building Background/Connection to Prior Knowledge:

• Review previous lessons on physical fitness components and discuss how exercises impact each component.

Embedded Core Skills:

• Physical coordination
• Self-assessment
• Health awareness

Learning Materials:

• Lagos State Scheme of Work
• Instructional videos on exercises

Reference Books:

• Lagos State Scheme of Work
• Physical Education textbooks

Instructional Materials:

• Exercise charts
• Video demonstrations of exercises

Content:

1. Exercises to Develop Strength:
   • Push-Ups: Strengthen upper body muscles including the chest, shoulders, and triceps.
   • Squats: Build lower body strength focusing on the thighs, hips, and glutes.
   • Lunges: Improve leg strength and balance by targeting the quadriceps and hamstrings.
   • Dumbbell Rows: Strengthen the back muscles and improve upper body strength.
   • Planks: Enhance core strength and stability.
2. Exercises to Develop Endurance:
   • Running or Jogging: Boost cardiovascular endurance and stamina.
   • Jump Rope: Improve cardiovascular health and endurance.
   • Cycling: Enhance leg strength and endurance while benefiting cardiovascular health.
   • Burpees: Combine strength and cardio for overall endurance improvement.
   • Swimming: Provides a full-body workout enhancing cardiovascular endurance and stamina.
3. Exercises to Develop Flexibility:
   • Stretching: Include static stretches like hamstring stretches and quadriceps stretches to improve overall flexibility.
   • Yoga Poses: Poses like the Downward Dog and Cobra Stretch enhance flexibility and balance.
   • Dynamic Stretching: Movements like arm circles and leg swings improve flexibility and range of motion.
   • Pilates: Focus on core stability and flexibility through controlled movements.
   • Foam Rolling: Helps release muscle tightness and improves flexibility.

Evaluation:

1. Which exercise is best for building upper body strength?
   a) Squats
   b) Push-Ups
   c) Jogging
   d) Stretching
2. What exercise improves cardiovascular endurance?
   a) Dumbbell Rows
   b) Running
   c) Planks
   d) Yoga Poses
3. Which exercise is designed to enhance leg strength?
   a) Lunges
   b) Swimming
   c) Burpees
   d) Foam Rolling
4. To improve flexibility, which exercise is most effective?
   a) Jump Rope
   b) Push-Ups
   c) Stretching
   d) Cycling
5. Which of the following exercises develops core strength?
   a) Running
   b) Dumbbell Rows
   c) Planks
   d) Yoga Poses
6. The Downward Dog is an example of a
   a) Strength exercise
   b) Flexibility exercise
   c) Endurance exercise
   d) Cardiovascular exercise
7. Which exercise helps with both strength and endurance?
   a) Stretching
   b) Swimming
   c) Burpees
   d) Foam Rolling
8. What is the main benefit of cycling?
   a) Improved flexibility
   b) Enhanced cardiovascular endurance
   c) Increased upper body strength
   d) Core stability
9. Which exercise is primarily used for improving flexibility?
   a) Squats
   b) Planks
   c) Dynamic Stretching
   d) Jump Rope
10. Which exercise is effective for developing stamina?
    a) Yoga Poses
    b) Jogging
    c) Dumbbell Rows
    d) Foam Rolling
11. What does stretching help with?
    a) Cardiovascular health
    b) Muscle strength
    c) Flexibility
    d) Endurance
12. Which exercise would best enhance endurance?
    a) Planks
    b) Stretching
    c) Cycling
    d) Dumbbell Rows
13. How does swimming benefit physical fitness?
    a) Improves flexibility
    b) Enhances endurance
    c) Builds upper body strength
    d) Strengthens core
14. Foam rolling is used to
    a) Increase strength
    b) Improve endurance
    c) Release muscle tightness
    d) Boost cardiovascular health
15. Which exercise focuses on core stability?
    a) Squats
    b) Planks
    c) Running
    d) Yoga Poses

Class Activity Discussion:

1. What are some exercises you can do to build strength?
   • Push-Ups, Squats, Lunges, Dumbbell Rows, Planks.
2. How can you improve endurance through exercise?
   • Running, Jump Rope, Cycling, Burpees, Swimming.
3. Which exercises are best for increasing flexibility?
   • Stretching, Yoga Poses, Dynamic Stretching, Pilates, Foam Rolling.
4. Why is it important to include different types of exercises in your routine?
   • To develop all components of physical fitness including strength, endurance, and flexibility.
5. How does running contribute to physical fitness?
   • It enhances cardiovascular endurance and overall stamina.
6. What role does stretching play in a fitness routine?
   • It improves flexibility and helps prevent injuries.
7. How can students practice yoga at home?
   • By learning and performing various yoga poses like Downward Dog and Cobra Stretch.
8. Explain the benefits of using resistance bands in strength training.
   • They help build muscle strength and can be used for various exercises.
9. How does foam rolling help in recovery?
   • It releases muscle tightness and improves flexibility.
10. Discuss how cycling can be incorporated into a fitness routine.
    • As a cardiovascular exercise that also strengthens leg muscles.

Presentation:

• Step 1: Review the previous lesson on physical fitness components.
• Step 2: Introduce the new topic by demonstrating exercises for strength, endurance, and flexibility.
• Step 3: Allow students to practice the exercises and offer corrections as needed.

Teacher’s Activities:

• Demonstrate and explain each exercise.
• Use visual aids and videos for better understanding.
• Monitor students’ practice and provide feedback.
• Some exercises to develop muscle strength include;(A) Muscular strength is the ability of a group of muscles to generate and exert maximum force in a single effort during an activity to a point that no more repetition can be done without rest
  • Bench press
  • Leg press
  • Isometric push-up
  • Isotonic push-up
  • Shoulder press
  • Squatting
  • Climbing
  • Bicep curls

   

  Some exercises to develop muscles endurance

  Muscles endurance is the ability of the muscles to continue to perform without fatigue. i.e, the test of how long it takes before the muscles get tired.

  Some exercises that develop muscle endurance

  1. Push-ups
  2. Sit-ups
  3. Chin-ups
  4. Running
  5. Jogging
  6. Swimming
  7. Cycling
  8.   V-sits

  (C) Flexibility- is the ability to the joints to their full normal range of motion without discomfort or pains

  Some exercises that develop flexibility include;

  1. Sit and reach
  2. Stretching
  3. Yoga
  4. Aerobics
  5. Swimming
  6. Stand and reach

   

  ASSIGNMENT

  1. A range of motion at a joint is referred to as ————————
  2. List four exercises that develop muscle endurance
  3. Outline four exercises that develop muscle strength
  4. Enumerate four exercises that develop muscle strength
  5. Demonstrate appropriate exercises to develop strength, endurance and  flexibility

  THIRD TERM EXAMINATION FOR JUNIOR SECONDARY SCHOOL JSS 1 PHE

Learners’ Activities:

• Perform the exercises as demonstrated.
• Discuss and answer questions about the exercises and their benefits.

Assessment:

• Evaluate students’ ability to perform exercises correctly.
• Assess understanding through their responses to evaluation questions.

Evaluation Questions:

1. List three exercises to develop strength.
2. How can you improve endurance?
3. What is one exercise that enhances flexibility?
4. Explain the benefit of push-ups.
5. How does cycling contribute to physical fitness?
6. Name an exercise that improves core stability.
7. Why is stretching important in a fitness routine?
8. What does swimming do for your fitness level?
9. How can foam rolling aid in recovery?
10. What is the purpose of dynamic stretching?

Conclusion:

• Summarize the exercises for strength, endurance, and flexibility.
• Assess students’ understanding and performance.
• Provide feedback and offer additional practice if needed.

More Useful Links

• Safety Precaution while Performing Exercises Physical and Health Education JSS 1 First Term Lesson Notes Week 5
• Personal, School and Community Health Physical and Health Education JSS 1 First Term Lesson Notes Week 6
• Mid-Term Review and Assessment for JSS 1 Physical and Health Education JSS 1 First Term Lesson Notes Week 7