Lesson Notes By Weeks and Term v4 - JHS 1
PHYSICAL FITNESS
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PHYSICAL FITNESS
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Subject: Physical Education And Health
Class: JHS 1
Term: 2nd Term
Week: 5
Grade code: B7.2.2.1.1
Strand code: 2
Sub-strand code: 2
Content standard code: B7.2.2.1
Indicator code: B7.2.2.1.1
Theme: PHYSICAL ACTIVITY EDUCATION
Subtheme: PHYSICAL FITNESS
This page supports the lesson note with a companion video and a short classroom-ready summary.
For class groups and homework, share this lesson page so learners also get the summary, objectives, and full lesson context.
Physical fitness means having a body that can work well for daily activities without getting tired too quickly. For Ghanaian JHS learners, fitness helps you: walk long distances to school or the market without exhaustion, play football/netball/ampe safely and better, reduce risk of lifestyle diseases later in life (e.g., high blood pressure, obesity), build confidence and self-discipline. In this lesson, learners will participate in internationally benchmarked fitness activities (common fitness tests used worldwide) to check their own fitness levels and set personal improvement goals. The focus is personal progress, not competing against classmates.
A. Meaning of Physical Fitness Physical fitness is the ability of the body to perform daily tasks with energy and alertness, without undue fatigue, and with enough reserve energy for emergencies and leisure activities.
Fitness is not only for athletes. It supports: good posture and healthy growth, better concentration in class, reduced injuries during games and chores. B. Components of Physical Fitness (JHS level) Muscular Strength Ability of a muscle to exert force (e.g., pushing, lifting). Example: pushing a wheelbarrow, carrying a bucket of water. Test used today: Push-ups (arms/shoulders/chest strength). Muscular Endurance Ability of muscles to work repeatedly without tiring. Example: sweeping a compound for a long time. Test used today: Sit-ups (abdominal endurance/strength). Flexibility Ability of joints and muscles to move through a full range of motion. Example: bending to pick an object, stretching to reach something. Test used today: Sit-and-reach (lower back and hamstrings flexibility). Cardiorespiratory Endurance Ability of heart and lungs to supply oxygen during continuous activity. Example: walking briskly from home to school, running during games. Test used today: 12-minute run/walk (how far you can cover in 12 minutes).
> Important NaCCA note: These tests are internationally used, but in this lesson learners perform them at their own ability level. We use results for self-improvement, not to label anyone.
C. Internationally Benchmarked Fitness Activities (How to Perform Safely) General Safety Rules (Before any test) Wear suitable clothing and footwear (or safe bare-foot surface if necessary). Remove sharp objects from pockets; tie hair properly. Drink water before and after (not too much immediately before running). Stop if you feel dizziness, chest pain, or severe discomfort. Warm up and cool down. 1) Push-ups Test (Arms/Upper body strength) Purpose: Checks strength of arms, shoulders, and chest.