Here is a simplified, highly comprehensible lesson note tailored for Grade 5 pupils under the Nigerian Physical and Health Education (PHE) curriculum.

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PHYSICAL AND HEALTH EDUCATION (PHE)

CLASS: GRADE 5

TOPIC: PHYSICAL ACTIVITY, HEALTH, AND WELLNESS

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Introduction

Physical activity means any movement of our body that uses up energy. When you run, jump, sweep the floor, or walk to school, you are being physically active.

Health is a state of being completely free from illnesses and diseases. Wellness is the active process of living a happy, healthy, and balanced life. Regular physical activity is the key to achieving both good health and wellness.

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Types of Physical Activities

Grade 5 pupils can engage in different types of physical activities daily. They include:

1. Play and Active Games: Running, skipping rope, playing ten-ten, football, and swimming.
2. Traditional Activities: Local cultural dances and traditional games like Boju-Boju (hide and seek) or Ayo Olopon.
3. Lifestyle Activities: Domestic chores like sweeping the compound, washing plates, walking to school, and climbing the stairs.
4. Structured Exercises: Planned activities like push-ups, jogging, and gymnastics.

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Difference Between Physical Activity and Exercise

While they sound similar, they are slightly different:

• Physical Activity: Any body movement that burns energy (e.g., sweeping, carrying a bucket of water). It is not always planned.
• Exercise: A planned, structured, and repetitive physical activity done specifically to improve physical fitness (e.g., jogging for 20 minutes or practicing karate).

Remember: All exercises are physical activities, but not all physical activities are exercises!

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Benefits of Physical Activity

Engaging in regular physical activities helps our bodies and minds in three major ways:

1. Physical Benefits (Our Body):

• It makes our heart and lungs stronger.
• It builds strong muscles and bones.
• It helps us maintain a healthy body weight.
• It prevents sicknesses like obesity and heart disease.

2. Mental and Emotional Benefits (Our Mind):

• It reduces stress and makes us happy by releasing "feel-good" chemicals in the brain.
• It boosts brain power, helping us concentrate and perform better in school.
• It helps us sleep better at night.

3. Social Benefits (Our Relationships):

• It helps us make new friends when we play team sports.
• It teaches us team spirit, cooperation, and how to follow rules.

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Components of Physical Fitness

To be physically fit and healthy, our bodies need to develop:

• Cardiovascular Endurance: How long our heart and lungs can work during exercise (e.g., running without getting tired quickly).
• Muscular Strength: The ability of our muscles to lift weight (e.g., carrying a heavy school bag).
• Flexibility: How easily our joints can bend and stretch (e.g., bending to touch our toes).

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Safety Rules During Physical Activities

To avoid getting hurt or injured while playing or exercising, always follow these rules:

1. Warm-up and Cool-down: Stretch your muscles gently before you start and after you finish.
2. Wear Proper Clothing: Wear comfortable sports wear and canvas shoes. Avoid tight clothes and heavy jewelry.
3. Stay Hydrated: Drink clean water before, during, and after activities.
4. Listen to Your Body: Stop playing immediately if you feel pain, dizziness, or extreme tiredness.
5. Use Safe Spaces: Play only in safe areas free of broken bottles, sharp stones, or deep holes.

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SUMMARY

• Physical activity is any body movement that uses energy, while exercise is a planned activity done to get fit.
• Physical activities can be games, chores, traditional dances, or structured exercises.
• Regular physical activity keeps our body healthy, improves our brain power, and helps us make friends.
• Fitness requires endurance, strength, and flexibility.
• Always stay safe by warming up, wearing sports clothes, and drinking water.

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CLASSWORK

Section A: Multiple Choice Questions

1. Which of the following is a domestic physical activity? a) Running a marathon
   b) Sweeping the compound
   c) Doing gymnastics
   d) Sleeping

2. What is the main difference between physical activity and exercise? a) Exercise is planned and structured, physical activity is any movement.
   b) Physical activity is only for adults.
   c) Exercise is done only in the morning.
   d) There is no difference.

3. Which of these is a mental benefit of physical activity? a) Building strong bones
   b) Helping us sleep and concentrate better
   c) Making new friends
   d) Becoming taller

4. What should you do before starting any strenuous exercise? a) Eat a heavy meal
   b) Warm up and stretch
   c) Sleep for one hour
   d) Drink a lot of soda

5. Which fitness component helps you bend and touch your toes easily? a) Strength
   b) Endurance
   c) Flexibility
   d) Speed

Section B: Fill in the Blanks

1. ___________ is the state of being free from illness and disease.
2. An example of a traditional Nigerian game is ___________.
3. To avoid dehydration during sports, we must drink ___________.

Section C: Short Answer Questions

1. Mention three safety rules to observe during physical education class.
2. State two physical benefits of regular exercise to a Grade 5 pupil.