Lesson Notes By Weeks and Term v4 - JHS 3

Lesson Video

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Performance objectives

• Identify different flexibility and balance activities.
• Set personal fitness goals and create a plan to achieve them.
• Participate in activities and record your performance.
• Demonstrate at least three flexibility exercises and two balance activities.

Lesson summary

Physical fitness helps learners stay healthy, prevent injuries, and perform daily activities well—such as walking to school, carrying a bucket of water, playing football/netball, dancing at social events, or helping at home. In JHS3, many learners sit for long periods (classes, homework, phone use). This can cause tight muscles, poor posture, and weak balance, which may lead to falls, back pain, and poor sports performance. This lesson focuses on flexibility and balance activities at varying levels (easy → moderate → challenging) and how learners can set goals, practise regularly, and record progress in a simple journal/log, as suggested by NaCCA.

Lesson notes

A. Meaning of Physical Fitness (focus area) Physical fitness is the ability of the body to perform daily tasks and physical activities effectively without undue tiredness, and still have energy left for emergencies and leisure.

Physical fitness has components, but today we focus on: Flexibility Balance

B. Flexibility Flexibility is the ability of a joint (e.g., hip, shoulder, ankle) to move through its full range of motion. Why flexibility matters (benefits) Reduces risk of muscle strain during sports and chores. Improves posture and movement (e.g., bending to pick items). Helps performance in activities like football, athletics, dance, tumatu, and stretching for warm-up/cool-down. Reduces muscle tightness from long sitting. Types of stretching (simple JHS level) Dynamic stretching (moving stretches) Done during warm-up (e.g., leg swings, arm circles). *Purpose:* prepares muscles for activity. Static stretching (hold stretch) Done after activity or when muscles are warm (e.g., hamstring stretch held for 10–20 seconds). *Purpose:* improves flexibility gradually. Safety rules for stretching Warm up first (light jog, brisk walk, spot jogging for 3–5 minutes). Stretch slowly; no bouncing. Stretch to mild tension, not pain. Breathe normally; do not hold breath. Stop if sharp pain occurs.

C. Balance Balance is the ability to maintain the body’s position (still or moving) without falling. Types of balance Static balance: staying still (e.g., standing on one leg). Dynamic balance: balancing while moving (e.g., line walking, carrying an object on the head while walking). Why balance matters (benefits) Prevents falls and injuries (especially on uneven roads, gutters, slippery surfaces). Improves sports skills (dribbling, jumping, landing, turning). Helps daily activities (carrying items, climbing stairs, walking in crowded places). Safety rules for balance activities Practise on a flat surface first. Use a wall/partner support for beginners. Keep the area free from stones, bottles, and obstacles. Progress gradually from easy to difficult.

Evaluation guide

• Set flexibility and balance goals and then pursue them through personal
• activities recorded in the B7 -B8 log. The major goal is to maintain
• personal level of performance and improve, as necessary. This may include
• increased frequency of line walking, balancing various objects on the head