PHYSICAL FITNESS ENHANCEMENT ACTIVITIES
Class:- Basic 5
Subject:- Physical and Health Education
Term : Second Term
Week:- 6
Topic: Physical Fitness component
Behavioral objective:- At the end of the lesson the pupils should be able to:-
1. Explain what physical fitness means.
2. Mention activities for maintaining physical fitness.
Instructional material/Reference material:- Learn Africa Physical and Health Education UBE edition for primary school book 5.
Building Background /connection to prior knowledge : Students are familiar with the meaning of physical fitness.
Content
PHYSICAL FITNESS COMPONENTS
Physical fitness enhancement activities can include a variety of exercises and activities that help to improve overall health and wellness. Some examples include:
- Aerobic exercise: activities such as running, cycling, swimming, and dancing that increase heart rate and breathing, and can improve cardiovascular health and endurance.
- Strength training: exercises that use resistance (such as weights or body weight) to build muscle and improve overall strength and power.
- Flexibility and balance: activities such as yoga, Pilates, and tai chi that help to increase flexibility, balance and core stability.
- High-intensity interval training (HIIT): short bursts of intense exercise followed by periods of recovery, which can help to improve endurance, cardiovascular fitness and overall health.
- Outdoor activities: activities such as hiking, rock climbing, surfing, and skiing can be fun and challenging ways to get physically fit and improve overall health.
Physical fitness is the state of health and well-being of a person. It is the ability to perform a certain sports, occupations and daily activities.
ACTIVITIES FOR MAINTAINING PHYSICAL FITNESS
1. 50 meters shuttle run
2. Carrying of weights
3. Sit up
4. Sergeant jump
5. Press up
6. Broad jump
7. Straight knee toe touch
8. Beam walk
9. Standing on one foot
Physical fitness is the state of health and well-being of a person. It is the ability to perform a certain sports, occupations and daily activities.
The following activities are for maintaining physical fitness – 50 meters shuttle run, carrying of weights, Sit up, etc.
Evaluation
- Which of the following is NOT considered an aerobic exercise? a) Running b) Swimming c) Weightlifting d) Dancing
- Which type of exercise is most effective for building muscle mass? a) Yoga b) Pilates c) Strength training d) Cycling
- Which activity can help improve balance and core stability? a) Hiking b) Surfing c) Yoga d) Running
- Which of the following activities is considered high-intensity interval training? a) Jogging at a steady pace for 30 minutes b) Swimming laps for 45 minutes c) Alternating between 30 seconds of sprinting and 30 seconds of rest d) Weightlifting for an hour
- Which activity can help to improve cardiovascular health? a) Yoga b) Rock climbing c) Running d) Surfing
- Which of the following is NOT a benefit of regular physical fitness enhancement activities? a) Improved cardiovascular health b) Increased muscle mass c) Increased risk of injury d) Improved mental health
- Which type of exercise is best for improving flexibility? a) Strength training b) Yoga c) Running d) HIIT
- How often should you engage in physical fitness enhancement activities? a) Once a week b) Twice a week c) Three times a week d) Four or more times a week
- What is the recommended duration of physical fitness enhancement activities? a) 15 minutes b) 30 minutes c) 45 minutes d) 60 minutes
- What should you do before starting a new physical fitness enhancement program? a) Consult with a doctor b) Consult with a personal trainer c) Research different exercises online d) All of the above
PHYSICAL FITNESS COMPONENT – SCHOOL HEALTH PROGRAMME
This is a program which is meant to promote the health and safety and well being ofls and staff in the school.
COMPONENTS OF SCHOOL HEALTH PROGRAM
1. School health instruction and Health Education:This focuses on the physical, mental, emotional, and social ways of health. Through health education, pupils learn how to maintain and improve their health.
2. Healthful School Environment
This involves an environment that promotes the general well being of the school in all ways by keeping the school compound free of reptiles and broken bottles.
3. Nutrition services
In this program, pupils are provided nutritional needs. Under normal situation, these services are provided by the child nutrition experts.
4. Physical education
This provides means to achieve Learning objectives through a number of ways such as basic movement skills, physical fitness, rhythm and dance.
IMPORTANCE OF SCHOOL HEALTH PROGRAM
- It provides health services to pupils.
- It enhances wellness among pupils and staff.
- It promotes healthful situation such as prevention of illness and injury.
4. It ensures clean environment for learning
Evaluation
1. Explain what physical fitness means.
2. Mention 5 activities for maintaining physical fitness.
3. Mention any three physical fitness components.
4. Identify activities for measuring endurance, strength and speed.
5. Describe how endurance, strength and speed are measured.
MEASURING PHYSICAL FITNESS COMPONENTS
The components of physical fitness mean total fitness. The followings are activities for maintaining total fitness –
1. Flexibility
The ability to move freely the joints and muscles. That’s range of motion available at a point.
2. Endurance
This is the ability to continue to perform a task without being tired – press up, minute run, walk – bench step on and off, squat thrust, etc.
3. Strength
The ability to exert force – pull ups, sit ups.
4. Agility
The ability to change position rapidly in space with speed and accuracy.
5. Balance
Maintenance of equilibrium.
6. Coordination – control
7. Power
The rate at which one can perform a task.
8. Time – within space.
9. Speed – 50 meters dash
The ability to cover a distant within a short period of time.
MEASURING PHYSICAL FITNESS COMPONENTS
1. Flexibility
2. Endurance
3. Strength
4. Agility
5. Balance
6. Coordination
7. Power
8. Time
9. Speed
Perform each activity of the physical fitness components for measurement.
MAINTAINING PHYSICAL FITNESS
There are three major ways of maintaining fitness namely:
- Wise nutrition
- Proper exercise
- Relaxation and proper rest
1. Wise nutrition: The kind of food you eat will determine your level wellness. By dieting properly you will stay healthy, strong and happy. Note that a proper diet should contain all the classes of food in their adequate proportions. Avoid eating junks and take fruits instead.
2. Proper exercise: Proper exercise helps us to stay in shape and also to be proactive. Recommended exercises are running, jogging, stretching, jumping, weight lifting, twisting pushups etc. You can design your own exercise programme to suit your lifestyle.
3. Relaxation and rests: rest is very important for the proper function of the body system. Doctor advises minimum of 8 hours of sleep. This is necessary so that your cells recharge and worn out tissues get replaced
Evaluation:-
1. Identify activities for measuring endurance, strength and speed.
2. Describe how endurance, strength and speed are measured.
3. Measure other pupils’ endurance, strength and speed correctly.
- List and explain the three major ways of maintaining fitness
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