Physical Education and Health, Lecture notes of Physical education

Download Physical Education and Health and more Lecture notes Physical education in PDF only on Docsity! Physical Education Quarter 1 – Module 1: Active Recreation(Sports) Department of Education – Republic of the Philippines P.E – Grade 10 Alternative Delivery Mode Quarter 1 – Module 1: Active Recreation First Edition, 2020 Republic Act 8293, section 176 states that: No copyright shall subsist in any work of the Government of the Philippines. However, prior approval of the government agency or office wherein the work is created shall be necessary for exploitation of such work for profit. Such agency or office may, among other things, impose as a condition the payment of royalties. Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand names, trademarks, etc.) included in this module are owned by their respective copyright holders. Every effort has been exerted to locate and seek permission to use these materials from their respective copyright owners. The publisher and authors do not represent nor claim ownership over them. Published by the Department of Education Secretary: Leonor Magtolis Briones Undersecretary: Diosdado M. San Antonio Printed in the Philippines by Department of Education – Division of Bukidnon Office Address: Fortich Street, Sumpong,Malaybalay City Telefax: (088) 813-3634 E-mail Address: bukidnon@deped.gov. Development Team of the Module Authors: Ryan Joy S. Aguilar, Jeniffer L. Basadre, Freddie P. Casong Jr., Jon Carl A. Gultiano Content Editor: Armando L. Cagas Reviewers: Elbert R. Francisco, PhD Ernesto D. Recińa Jr. Daniel A. Flores Henry J. Lood Illustrator and Layout Artist: Jon Carl A. Gultiano Evaluator: Susan M. Saa Management Team: Chairperson: Arturo B. Bayocot, CESO III Regional Director Co-Chairpersons: Victor G. De Gracia Jr. CESO V Asst. Regional Director Randolph B. Tortola, PhD, CESO IV Schools Division Superintendent Shambaeh A. Usman, PhD Mala Epra B. Magnaong, PhD, Chief, CLMD Neil A. Improgo, PhD, EPS-LRMS Bienvenido U. Tagolimot, Jr., PhD, EPS-ADM Members: Elbert R. Francisco, PhD, Chief, CID Ernesto D. Recińa Jr., EPS in MAPEH Rejynne Mary L. Ruiz, PhD, LRMS Manager Jeny B. Timbal, PDO II Shella O. Bolasco, Division Librarian II What’s In 32 What’s New 33 What is It 35 What’s more 36 What I Have Learned 36 What I Can Do 37 Assessment 38 Additional Activities 39 Lesson 5- Active Recreation (Sports) Volleyball What I Need to Know 40 What I Know 40 What’s In 42 What’s New 43 What is It 44 What’s more 45 What I Have Learned 45 What I Can Do 46 Assessment 46 Additional Activities 47 Lesson 6- Active Recreation (Sports) Football What I Need to Know 48 What I Know 48 What’s In 50 What’s New 51 What is It 53 What’s more 54 What I Have Learned 54 What I Can Do 55 Assessment 55 Additional Activities 56 Lesson 7- Active Recreation (Sports) Basketball What I Need to Know 57 What I Know 57 What’s In 59 What’s New 59 What is It 61 What’s more 62 What I Have Learned 62 What I Can Do 63 Assessment 63 Additional Activities 64 SUMMATIVE TEST 65 ANSWER KEYS 66 REFERENCES 68   Introductory Message For the facilitator: Welcome to the Physical Education 10 Alternative Delivery Mode (ADM) Module on Active Recreation! This module was collaboratively designed, developed, and reviewed by educators, both from public and private institutions to assist you, the teacher, or facilitator in helping the learners meet the standards set by the K to 12 Curriculum while overcoming their personal, social, and economic constraints in schooling. This learning resource hopes to engage the learners in guided and independent learning activities at their own pace and time. Furthermore, this also aims to help learners acquire the needed 21st century skills while taking into consideration their needs and circumstances. In addition to the material in the main text, you will also see this box in the body of the module. As a facilitator, you are expected to orient the learners on how to use this module. You also need to keep track of the learners' progress while allowing them to manage their own learning. Furthermore, you are expected to encourage and assist the learners as they do the tasks included in the module. For the learner: Welcome to the Physical Education 10 Alternative Delivery Mode (ADM) Module on Active Recreation! The hand is one of the most symbolized parts of the human body. It is often used to depict skill, action, and purpose. Through our hands, we may learn, create, and accomplish. Hence, the hand in this learning resource signifies, that you as a learner is capable and empowered to successfully achieve the relevant competencies and skills at your own pace and time. Your academic success lies in your own hands! This module was designed to provide you with fun and meaningful opportunities for guided and independent learning at your own pace and time. You will be enabled to process the contents of the learning resource while being an active learner.   Notes to the Teacher Great PE teachers create light-hearted fun out of significant learning. They get to grasp their students’ interests, talents, needs, and who they are as individuals. This understanding will help better prepare and tailor your lessons and can help students feel the partnership you are creating with them within the learning experience. Through this educational experience, each student grows beyond the intended knowledge of the skill or movement into having an immediate and private understanding through practical contact and accountability. This module has the following parts and corresponding icons: What | Need to Know This part contains leaming objectives that are set for you to learn as you go along the Module each day/lesson. What | know This is a pre-test assessment as to your level of knowledge to the subject matter at hand, meant specifically to gauge prior related Knowledge What's In This part connects previous lesson with that of the current one. What's New An introduction of the new lesson through various activities, before it will be presented to you. What is It These are discussions of the activities as a way to deepen your discovery and under- standing of the concept. What's More These are follow-up activities that are in- tended for you to practice further in order to master the competencies. What | Have Leamed Activities designed to process what you have leamed from the lesson What can do These are tasks that are designed to show- case your skills and knowledge gained, and applied into real-life concerns and situations. 2 Multiple Choice Directions: This is a 15-item multiple choice test that aims to identify your prior knowledge about active recreational activity like badminton. Please select the letter of the best answer and write it on your activity notebook. 1. Where did the modern badminton start? A. Asia Pacific B. British India C. Central America D. Middle East 2. Which of the following statements is true in playing badminton? A. A player should reach over the net to hit the shuttlecock. B. A player should not touch any of the lines of the court during the serve. C. The shuttlecock hitting the ceiling is not counted as fault. D. The shuttlecock can come to rest on the racket. 3. Where was badminton introduced as it was brought to England? A. Springfield B. Gloucestershire C. Holyoke D. Cornwall 4. How many time(s) the shuttlecock may be hit? A. 1 B. 2 C. 3 D. 4 5. In what year did the badminton has been an Olympic sport? A. 1992 B. 1993 C. 1994 D. 1995 6. Imagine your opponent has hit and returned a shot to your court but appears to be heading out of bounds. What action is best to take? A. Return the shuttlecock with a drop shot so that they have to run to the very front of the court. B. Return the shuttlecock with a clear so that they have to run to the back of the court. C. Stand back and let the partner decide what to do with it. D. Let the shuttlecock fall to the ground. 7. What equipment is designed to give you better traction and grip to stop in time to return a shot? A. Shoes B. Attire C. Shuttlecock D. Racket 8. Which one of the continents does badminton find its origin? A. North America B. South America C. Africa D. Asia 9. Who used the badminton game for his house guests to play? A. Duke of Rutland C. Duke of Beaufort B. Duke of Norfolk D. Duke Cornwall 10. What is the legal height the player is allowed to serve from? A. above the waist C. on the waist B. below the waist D. above the chest 11. Badminton is played on a netted court. Aside from the shuttlecock, what other equipment is required by a player? A. Racket B. Club C. Bat D. Ball 3 12. How does badminton start? A. by dropping C. by tossing B. by smashing D. by serving 13. When was the first open tournament of the badminton that was held at Guildford? A. March 1898 B. March 1989 C. March 1899 D. March 1988 14. Badminton injuries can be best avoided by _____? A. warming up before the game starts B. playing hard during the game C. wearing hard hat and steel-toed shoes D. wearing of hat and rubber shoes 15. To begin the game, the opponents do what? A. Pick a number for service of side. B. Arm wrestle for service or side. C. Play rock, paper and scissors for service of side. D. Toss a coin for service of side. In this activity, you, the learner, will recall those previous lessons. This will determine if you really understood the lessons well. By having this activity, you will test your mind how fast your memory is, since this is all about the enhancement of the Physical Fitness activity and some activities will help you become wise and conscious of health. Activity 1: “Arrange Me “ Directions: Analyze and arrange the scrambled letters to form a word. This is the test where you can remember the benefits in participating in recreational activities. 1. ROPEW – -is the ability of the muscle to transfer energy and release maximum force at a fast rate. ______________ 2. THSTRNEG – is the ability of the muscle to generate force against physical objects. __________________ 3. YTLILBIXLEF - is the ability of the joints and muscles to move through its full range of motion. ________________ 4. DPESE-– is the ability to perform a movement in one direction in the shortest period of time. __________________ 5. ALITYGI - is the ability to move in different directions quickly using a combination of balance, coordination, speed, strength, and endurance. ___________________ 4 Badminton has its origin in ancient civilization in Europe and Asia. The ancient game Known as battledore (bat or Paddle) and shuttlecock probably originated more than 2000 years ago. Modern badminton can be traced to mid-19th century British India. It was created by British Military officers stationed there. As popular as it was in the British garrison town of “Poona” or Poonai this game was taken by retired officer who get back to England. It was introduced as a game for the quest of the Duke of Beaufort at his stately home “Badminton” in Gloucestershire, England where it became popular Hence, the origin of the name Badminton. The first Open Tournament was held at Guildford on March 1898. The first major IBF tournament was the Thomas Cup (world men's team championships) in 1948. Since then, the number of world events has increased with the addition of the Uber Cup (women's team), World Championships (individual events), Sudirman Cup (mixed team), World Junior Championships and the World Grand Prix Finals. Badminton is a new Olympic sport. It was a demonstration sport at the 1972 Munich Olympics. Badminton eventually became an Olympic sport in Barcelona in 1992. Only the singles and doubles were introduced for the first time in the Olympic Games. Mixed doubles was included in the 1996 Atlanta Olympic Games and badminton is the only sport that has a mixed doubles event in the Olympics. Badminton Equipment 1. Badminton Racket - rackets can be made from several types of material. A nylon type. 2. Shuttle cock - it could be a feather which consist of 16 goose feathers. And the other one is made up of plastic one. 3. Badminton shoes –are designed to give you better traction and grip to stop in time to return a shot. 4. Badminton Attire –A comfortable pair of shorts and cotton or dry-fit t-shirt is sufficient Basic Rules of Badminton 1. A game starts win a coin toss. Whoever wins the toss gets to decide whether they should serve as receive first or what side of the court they want to be on. 2. At no time during the game should the player touch the net with the racket or his body. 3. The shuttlecock should not be carried on or come to rest on the racquet. 4. A player should not reach over the net to hit the shuttlecock. 5. A serve must carry cross court (diagonally) to be valid. 7 What I Can Do In order for you to know if the amount of effort exerted will be beneficial, make a week plan workout on any Badminton skills (series of light hitting skills- series of footwork and hitting drill) applying the FITT formula on the adjustments in your physical activity from moderate to vigorous. For example, you are used for leisure walking for 20 minutes from your home to school and back from Monday to Friday. Applying the FITT formula would entail the following adjustments in your physical activity for it to become more than your usual practice, such as increasing the intensity of your pace to moderate or vigorous and decreasing the amount of time doing it. Example: My Physical Activity Week Plan Your usual More than Usual F FREQUENCY (How often) 5x/wk (Mon-Fri) 5x/wk (Monday-Friday) RPE of about 15- 17 ( Hard- Very hard) T TIME (how long ) 20 minutes 15 minutes T TYPE walking Brisk walking I INTENSITY (how hard ) RPE of about 11-12 (fairly light) Your usual More than Usual F FREQUENCY (How often) I INTENSITY (how hard ) T TIME (how long ) T TYPE 8 Multiple Choice. Directions. There are 15-item in this multiple choice test. Its purpose is to assess your understanding on badminton as active recreational activity. Please select the letter of the best answer and write it on your activity notebook. 1. Badminton injuries can be best avoided by _____? A. warming up before the game starts B. playing hard during the game C. wearing jeans and top-crop shirt D. wearing hard hat and steel-toed shoes 2. To begin the game, the opponents do ______ for service and side? A. pick up a number C. play rock, paper, and scissors B. arm wrestle D. toss a coin 3. How does badminton start? A. by dropping C. by smashing B. by tossing D. by serving 4. When was the first open tournament of the badminton that was held at Guildford? A. March 1898 B. March 1989 C. March 1899 D. March 1988 5. What is the legal height the player is allowed to serve from? A. above the waist B. on the waist C. below the waist D. above the chest 6. Badminton is played on a netted court. Aside from the shuttlecock, what other equipment is required by a player? A. Racket B. Club C. Bat D. Ball 7. what equipment is designed to give you better traction and grip to stop in time to return a shot A. Shoes B. Attire C. Shuttlecock D. Racket 8. Who used the badminton game for his house guests to play? A. Duke of Rutland B. Duke of Beaufort C. Duke of Norfolk D. Duke of Cornwall 9. Which one of the continents does badminton find its origin? A. North America B. South America C. Africa D. Asia 10. How many time(s) the shuttlecock may be hit? A. 1 B. 2 C. 3 D. 4 11. In what year did the badminton has been an Olympic sport? A. 1992 B. 1993 C. 1994 D. 1995 9 12. Imagine your opponent has hit and returned a shot to your court but appears to be heading out of bounds. What action is best to take? A. Return the shuttlecock with a drop shot so that they have to run to the very front of the court. B. Return the shuttlecock with a clear so that they have to run to the back of the court. C. Stand back and let the partner decide what to do with it. D. Let the shuttlecock fall to the ground. 13. Where did the modern badminton start? A. Asia Pacific B. British India C. Central America D. Middle East 14. Which of the following statements is true in playing badminton? A. A player should reach over the net to hit the shuttlecock. B. A player should not touch any of the lines of the court during the serve. C. The shuttlecock hitting the ceiling is not counted as fault. D. The shuttlecock can come to rest on the racket. 15. Where is badminton introduced as it was brought to England? A. Springfield B. Gloucestershire C. Holyoke D. Cornwall Directions: Continue engaging in sports activities/workout outside PE time. Log your daily activity in your Week Work-Out Log using the template below. 12 Activity 2 “SKILLS to CONNECT “ Directions. Using a concept map, write the skills that you need to develop in playing Table Tennis. Write your answers inside the circle, you may add more circles if necessary. Do this in your activity notebook. History Table tennis (or ping pong) had become fashionable in the year of 1880’s among the upper classes of England. In the year 1901 John Jacques register then name Ping pong as a trade name in England. The American rights to the name are sold to Parker Brothers. Table tennis was also brought to China via Western settlements. The Equipment of Table Tennis 1. Ball – The ball that is used in the game is a 2.7 gram, a small celluloid ball that is usually colored white or orange depending on the preference of the player. 2. Rubber, Racket or Paddle – It is another important piece of equipment that is used in hitting the ball back and forth on the table. 13 3. Table tennis table – Included of the list of important table tennis equipment is the table where the game is to be played. The size of the table must be 9 ft. long, 5 ft. wide and must be place 30 inches high from the ground. Basic Rules of Table Tennis Scoring and games – Games are played to 11 points. Player serves two serves each, alternating. Legal serving – You must throw the ball up straight, from a flat palm, at least 6 inches (16cm) Equipment Basics – A table tennis racket must be one side black, one side any approved color. Benefits of Table tennis 1. It improves hand– eye coordination. 2. It improves reflexes. 3. It’s easy on the joints. 4. It burns calories. 5. It’s a social sport. 6. It keeps your brain sharp. 7. It improves balance. Injury Prevention and Risk Management The most common table tennis injury is very similar to standard tennis injuries. Sprained ankles, tennis elbow, and Achilles tendinitis are just three of the most frequent table tennis injuries. Table tennis is a non-contact sport but injuries are often acquired when athletes suddenly changed position or twisted their body quickly, leading to pulled muscles and other injury problems. Players who do not warm-up properly stretched their muscles before taking to the table also put themselves at a high risk of injury. Let’s do it! Stick Drop Test- In this activity, your reaction time towards a stimulus is measured. Purpose – to measure the time to respond to a stimulus. Equipment 1. 24-inch ruler or stick 2. Armchair or table and chair 14 Procedure a. Sit on a chair with armrest or a chair next to the table so that the elbow and the lower armrest on the desk/table comfortably. b. Place the heel of the hand on the desk/table so that only the fingers and thumb extend beyond. Fingers and thumb should at least be one inch apart. c. Catch the ruler/stick with the thumb and index finger without lifting the elbow from the desk/table as the partner drops the stick. Hold the stick while the partner reads the measurement. d. Do this thrice. For the Partner: a. Hold the ruler or stick at the top, allowing it to dangle between the thumb and fingers of the performer. b. Hold the ruler/stick so that the 12-inch mark is even between the thumb and the index finger. No part of the hand of the performer should touch the ruler/stick. c. Drop the ruler/stick without warning and let the performer catch it with his/her thumb and index finger. d. Record the score on the upper part of the thumb. Scoring - Record the middle of the three scores (for example: if scores are 21, 18, and 19, the middle score is 19). In case where the two scores are the same (for example 18, 18, 25), the repeated score shall be recorded. Score Standard Interpretation 5 0 - 2.4 cm. Excellent 4 5.08 - 10.16 cm. Very Good 3 12.70 - 17.78 cm. Good 2 20.32 - 25.40 cm. Fair 1 27.94 -30.48 cm. Needs Improvement 0 Did not catch Poor 17 Multiple Choice: Directions: Read and understand the sentence/questions. Choose the letter of the correct answer. Write the chosen letter on a separate sheet of paper 1. How light is the table tennis ball? A. 2.5 gram B. 2.6 gram C. 2.7 gram D. 2.8 gram 2. What word is associated when there is no or zero score? A. Care B. Love C. Passion D. Joy 3. When did the Table tennis become fashionable among the upper classes in England? A. 1890’s B. 1870’s C. 1880’s D. 1860’s 4. When was Table tennis first brought to China via Western settlements? A. 1901 B. 1902 C. 1903 D. 1904 5. What injury is commonly associated to table tennis? A. Broken elbow B. Sprained ankles C. Broken neck D. Broken legs 6. What is it called when the score is tied to 40-40? A. Serve B. Let C. Set D. Deuce 7. How many serves does each player have in an 11-point game? A. 1 B. 2 C. 3 D. 4 8. What the color of the rubber on side of the racket is as specified in the international rules? A. White B. Blue C. Yellow D. Black 9. Who registered ping pong as a trade name in England? A. John Dewey B. John Jacques C. John Moore D. John Black 10. How many points needed to win in a table tennis? A. 13 B. 12 C. 11 D. 10 11. In serving the ball in table tennis, you must throw the ball up straight from a flat palm at least how many inches? A. 16 B. 10 C. 6 D. 3 12. What is the size of the standard table for the game? A. 9 ft. long, 5 ft. wide, and 30 inches high B. 9 ft. long, 4 ft. wide, and 30 inches high C. 8 ft. long, 5 ft. wide, and 40 inches high D. 8 ft. long, 4 ft. wide, and 40 inches high 13. It is used in hitting the ball back and forth on the table. A. Shuttlecock B. Ball C. Table D. Paddle 14. Some of the many health benefits of table tennis EXCEPT. A. It improves hand–eye coordination. B. It burns calories. 18 C. It promotes dehydration. D. It promotes calcium 15. Ping pong is another name of what game? A. Soccer B. Table tennis C. Basketball D. Badminton Directions. Remain engaged in sports activities on a daily basis. Log your activities using the Week Workout Log template. MONDAY TUESDAY WEDNESDAY THURDAY FRIDAY F FREQUENCY I INTENSITY T TIME T TYPE WORKOUT PLAN (BASIC PLANK) Wow!!! I can see it! You are a WINNER! Keep It UP! 19 Lesson 3 TENNIS Have you ever watched tennis on TV? Tennis is a sport where you are constantly moving, changing direction, and stretching your body. By planning tennis on a daily basis, you may also notice an improvement in agility and adaptability. Tennis is one of the simplest total-body workouts you will be able to get. Playing tennis 2 to 3 times per week also boosts your stamina, coordination, and bone density. Also, we develop flexibility, balance, speed, and agility. Propriety and proper technique will improve your game still as keep injuries un-free. For today’s lesson, you are expected to engage in moderate to vigorous physical activities that can lead to improved physical fitness. Perform drills in tennis to gauge your skills in sports. Multiple Choice. Directions: Read each item carefully and write the letter of the best answer on your activity notebook. 1. Which of the following scores would a server call out if they (the server) won two points and their opponent has not won a point? A. Advantage in B. Deuce C. 15-40 D. 30-love 2. Which of the following scores would a server call out if they (the server) won one point and their opponent won three? A. Advantage out B. match point C. 15-40 D. 30-love 3. Refers to a shot taken by a player near the net. A. Love B. Poach C. Rally D. Volley 4. It refers to a situation where the server can lose the game on the next serve. A. advantage out B. advantage in C. rally D. set 5. A legal service that the receiver could not touch with a racquet is called ____. A. Ace B. Deuce C. Let D. Set 6. A situation where the server can win the game on the next serve. A. Ace B. Advantage in C. Advantage out D. Match 22 Facilities/Equipment 1. Students should check their racket for damage prior to use. Replacement costs will be assessed for racket damage. 2. Each student is responsible for the equipment issued. You must return it at the end of class. 3. During class each student is to take one tennis ball and one tennis racket. Students are responsible for returning all equipment (racket and ball) at the end of the class period. Points/Scoring A POINT is awarded during a rally when: 1. The opponent lets the ball bounce more than once on his/her side. 2. The opponent hits the ball into the net. If the ball touches the top of the net, goes over, and lands inside the boundary lines, the ball is in play. 3. The opponent strikes the ball with the racket more than once, or the partner hits the ball a second time. 4. The opponent touches the net with the racket or any part of the body. 5. The opponent volleys the ball before it crosses the net. 6. The opponent is hit in the body with the tennis ball. Games/Scoring 0 point = Love 1 point = 15 2 points = 30 3 points = 40 4 points = Game · when the game is tied at 40-40 it is called deuce. · at deuce a player has to win two (2) points in a row to win the game. · the next point won by a player is called advantage. Advantage in for the server and advantage out for the receiver. · If the same player wins the point after advantage is called, that player wins the game. If the other player wins the point, the score goes back to deuce. This procedure continues until one player wins two points in a row. · Opponents change sides of the net after every odd game (1, 3, 5, 7, etc.) · A set is completed when one player wins six (6) games and is ahead by two (2) games. If both players have won six (6) games, a 12-point tie breaker will be played and the set score will be 7-6. · A match is won when a player wins two (2) out of three (3) sets. Serving Rules: 1. The server must stand behind the baseline and between the center mark and the side line. 2. The server must hit the tennis ball in the air before it bounces. 3. The server always begins the game on the right side of the court. 4. The serve has to be hit cross-court into the correct service box. The alleys are not included. 23 5. The serve is called FAULT if: (a.) the server is on or over the baseline at the time of the serve. (b.) the server misses the tennis ball in trying to strike it. (c.) the tennis ball does not land in the proper service court. (d.) the tennis ball hits the net post. 6. The server gets two chances to get their service in. If the server misses the first attempt it is a fault and the server gets a second attempt. If the server misses the second attempt, it is called a double fault. 7. If the server steps on or over the baseline before contact is made it is a foot fault. Serving Order: There is ONE server per game. The serving order for doubles is as follows: Team 1 has A and B as partners and Team 2 has C and D as partners. · A serves the first game. · B serves the second game. · C serves the third game. · D serves the fourth game. · The teams must keep the same service order for each set. Receiving: 1. Partners choose which side they would like to return from, left or right, and return from that side the entire set. 2 2. The receiver must let the served ball bounce once before returning it. 3. When the receiving partner is returning the serve, the other partner may not try to hit the ball. Basic Skills Grip 1. Forehand: used for tennis balls hit to the dominant side. Hold the racket perpendicular to the ground, as if shaking hands. The palm faces the net. 2. Backhand: used for tennis balls that are hit to the non-dominant side. Groundstrokes – contact made with the ball after one bounce. 1. Assume ready position. The racket is held in front of the body, knees bent, weight on the balls of both feet. 2. Draw the racket back with opposite shoulder toward the net. 3. Contact the tennis ball waist high, follow through with the racket facing the net and then up across the body. Volley – contact is made with the tennis ball before the bounce, usually occurs when a player is close to the net (especially in doubles). 1. No backswing of the racket. 2. Keep wrist locked and grip firm. 3. Minimal follow through. Serve 1. Forward shoulder points in the direction of the desired service court. 2. The tennis ball is tossed high enough to contact with fully extended racket arm. 3. Follow through downward across the front leg. 24 Overhead – an offensive stroke with a downward angle on the tennis ball, similar to a serve. Lob – contact with the racket provides a higher trajectory of the ball, similar to a groundstroke. Terminology Ace – A serve that gets past the receiver without them touching it. Advantage – the next point after deuce. Advantage in or Ad in refers to the server’s winning the point and Advantage out or Ad out refers to the receiver’s winning the point. Baseline – the end boundary lines on the court. Center mark – a small line that divides the baseline into right and left serving areas. Center service line – a line down the center that separates the service courts (left and right). Deuce – an even score of 40-40. At deuce a player must win two points in a row to win the game. Double fault – missing both 1st and 2nd attempts at serving. Fault – failure to make a legal serve. Game – a unit of a set completed by winning four points and being ahead by two points. Let – a served ball strikes the top of the net and falls into the proper service court. It is also a let anytime there is interference during a point. Love – no score or score of zero. Match – winning 2 out of 3 sets. Rally – a prolonged exchange of strokes. Set – a unit of a match completed when a player wins 6 games and is ahead by 2. At 6-6 a tie breaker to 12 points is played. Injury Prevention and Risk Management Tennis injuries are generally defined as either cumulative (overuse) or acute (traumatic) injuries. These injuries occur overtime due to stress on the muscles, joints, and soft tissues without proper time to heal. They begin as a small, nagging ache pain, and can grow into a debilitating injury if they aren’t treated early. Many sports injuries result from overuse, lack of proper warm-up or poor conditioning. Safety precautions are recommended to help prevent tennis injuries like warming up thoroughly prior to play, wearing the right tennis shoes with skid- resistant soles, using good technique in the different tennis movements, cleaning of courts before play to check for slippery spots or debris, getting adequate rest and time for recovery after each play, and staying hydrated. 27 1. A POINT is awarded during a rally. 2. Groundstrokes – contact made with the ball after one bounce. 3. Volley – contact is made with the tennis ball before the bounce, usually occurs when a player is close to the net (especially in doubles). 4. Overhead – an offensive stroke with a downward angle on the tennis ball, similar to a serve. 5. Lob – contact with the racket provides a higher trajectory of the ball, similar to a groundstroke. 6. Baseline – the end boundary lines on the court. 7. Center mark – a small line that divides the baseline into right and left serving areas. 8. Center service line – a line down the center that separates the service courts (left and right). 9. Deuce – an even score of 40-40. At deuce a player must win two points in a row to win the game. 10. Double fault – missing both 1st and 2nd attempts at serving. 11. Fault – failure to make a legal serve. 12. Game – a unit of a set completed by winning four points and being ahead by two points. 13. Let – a served ball strikes the top of the net and falls into the proper service court. It is also a let anytime there is interference during a point. 14. Love – no score or score of zero. 15. Match – winning 2 out of 3 sets. 16. Rally – a prolonged exchange of strokes. 17. Set – a unit of a match completed when a player wins 6 games and is ahead by 2. At 6-6 a tie breaker to 12 points is played. 28 Directions: Using the Physical Activity Week Plan template, make your plan for this week’s workout that will enhance your muscular strength and muscular endurance applying the FITT formula. My Physical Activity Week Plan Multiple Choice. Directions: Read each item carefully and write the letter of the best answer on your activity notebook. 1. Which of the following refers to a score of zero? A. Ace B. Love C. Deuce D. Poach 2. Refers to a complete tennis competition between two players.   A. Volley B. Rally C. Game D. Match 3. A situation where the server can win the game on the next serve.   A. Ace B. Advantage out C. Advantage in D. Match 4. A legal service that the receiver could not touch with a racquet. A. Ace B. Deuce C. Let D. Set 5. A situation where the server can lose the game on the next serve. A. advantage out B. advantage in C. rally D. set Your More than F FREQUENCY (How often) I INTENSITY (how hard ) T TIME (how long ) T TYPE 29 6. Refers to a shot taken by a player near the net? A. Volley B. Rally C. Poach D. Love 7. Which of the following scores would a server call out if they (the server) won one point and their opponent won three? A. Advantage out B. Match point C. 15-40 D. 30-love 8. Which of the following scores would a server call out if they (the server) won two points and their opponent has not won a point? A. Deuce B. Advantage in C. 15-40 D. 30-love TRUE OR FALSE Directions: Write the word “T” if the statement is true and “F’ if the statement is false on your activity notebook. 9. Volley is a contact made with the tennis ball before the bounce, usually occurs when a player close to the net. 10. In tennis, either the serving or receiving side may score. 11. The server begins each new contest by serving from the right side of the center mark. 12. When serving from the left side, the served ball must land inside the right service court. 13. A ball in play that touches the baseline is ruled to be in play. 14. If a player swings at a ball in play and misses it and the ball flies out of bounds before touching the surface, the player loses the point. 15. The same person serves an entire game in both singles and doubles. Directions. Continue engaging in sports activities outside PE time. Log them in your Week Workout Log. MONDAY TUESDAY WEDNESDAY THURDAY FRIDAY F FREQUENCY I INTENSITY T TIME T TYPE WORK-OUT LOG 32 What’s New Baseball, usually considered the national sport or pastime of us, originated within the country and quickly spread to the Netherlands, Italy, Belgium, England, Spain, Australia, Tunisia, and other parts of the planet. Baseball was popularized heavily and is widely considered to mirror the spirit of us. Numerous articles on the history of baseball, which weren't very clearly supported historical reports, were made up and propagated by the media. But common consensus arrived recently as a result of its immense popularity in us. It’s said to be North American modification of older English games like Rounders and Stoolball which also influenced other similar games like Cricket. The game turned professional after the war in 1860’s and attracted commercial interests, yet amateur baseball was equally popular and was separated from the professional one in 1871. Though the game was initially played among teams of assorted ethnic groups within the States, just like the German Americans, the African Americans, and also the Irish Americans. The game helped in bringing harmony among the varied ethnic groups and therefore the Native Americans within the 80’s and 90’s. Necessary Equipment that is used in playing Baseball Batting Helmet - Helmet is worn by a batter to protect his/her head and the ear facing the pitcher from the ball. While some helmets have ear protectors only on one side as only the ear facing the pitcher should be protected, helmets with ear protectors on both sides are more common as some batters are left handed and some right handed. Baseball Cap - All players wear a hat to shade their eyes from the sun. Baseball hat design has become so popular with the general public that they are also used to make a style statement. Catcher's Helmet - Catchers wear a helmet with face mask similar to a hockey goalkeeper mask to protect both their head and face. Sometimes they might wear a separate helmet and a facemask. Uniform - All players, coaches, and managers wear shirts and pants. Each team has a uniform dress of a specific color and design. 33 Sliding shorts - Players sometimes wear padded support shorts to protect the player’s thighs when he/she slides into the bases. Some sliding shorts contain a pocket for a cup that serves as a jockstrap. Baseball Cleats - These are baseball specific shoes made of rubber or metal that players wear for better traction. Baseball Bat - is a round, solid wooden or hollow aluminum bat. Wooden bats are traditionally made from ash wood, though sometimes maple and bamboo are also used. Ball - The ball used in baseball is called a baseball. Layers of yarn or string is rolled on a cork sphere and a leather coat is stitched over it to make a baseball. Gloves - Players wear leather gloves to protect their palms. A webbed "pocket" between the thumb and first finger helps the fielder to catch the ball easily. Catcher’s Mitt- Catchers wear leather mitts with connected finger pockets that are much wider and better padded than a normal fielder's glove. First Baseman's Mitt - First basemen wear leather mitts that are longer and wider than a standard fielder's glove. They are similar to catcher’s mitt as the four fingers are connected; additionally, it is rounded and has more padding than a standard fielder's glove. Batting Gloves - Batsmen wear gloves on one or both hands for additional grip and to avoid shock when they strike the ball. Baseball Position and Field Distribution 1. Pitcher- He is the main player of a baseball team. Its function is to throw the ball with the intention that it is not rebounded by the player of the opposing team. 2. Receiver/Catcher- Its function is to catch the balls that are thrown by the launchers in case it is not fought by the player of the opposing team. 3. First baseman- its function is to defend the first base to be covered and cover the plays made in it 4. Second baseman- Its function is to occupy the second base and execute along with the first base, a play called double play. 5. Third baseman- Its function is to occupy the third and defend it, as well as cover the plays that can be made in it. 6. Inter-base/shortstop- Occupies the spaces between the second and third bases. Its function is to cover the region of the second base in case of double play. 34 7. Left Camper/Left fielder- Is a player responsible for the defense of the so- called left field. 8. Central camper/ Center fielder- He is a player responsible for the defense of the so called central field. 9. Right camper/Right fielder- Is a player responsible for the defense of the so- called right field. 10. Hitter- Is responsible for rebounding the ball thrown by the pitcher. What is It Let’s do it! Basic Plank- For this activity, you will engage yourself into a health- related physical fitness test that will gauge your strength/stability of the core muscles. Purpose – to measure strength/stability of the core muscles. Equipment - exercise mats or any clean mat, stop watch/time piece Procedure: For the Performer: a. Assume a push-up position. Rest body on forearms with palms and fingers flat on the floor. Elbows are aligned with the shoulders. b. Legs are straight with ankles, knees and thighs touching together. c. Support weight on forearms and toes; make sure that your back is flat. Head, neck and spine are in a straight line. d. Keep abdominals engaged/contracted; do not let stomach drop or allow hips to rise. e. Ensure the availability of mat/smooth flooring or anything that can protect the forearms. f. Make sure that the back of your head, neck, spine and ankles are in a straight line. g. Stop the time when you can no longer hold the required position, or when you held the position for at least 90 seconds. Holding the plank position beyond 90 seconds is considered unnecessary. 37 4. What is the maximum number of outs in an innings? A. 3 B. 6 C. 9 D. 12 5. The game baseball originated from which country? A. England B. Singapore C. USA D. Vietnam 6. How many players are there in a baseball team? A. 7 B. 8 C. 9 D. 10 7. Runners must remain in contact with their base until ____. A. the ball reaches the batter B. the ball reaches the catcher C. the ball reaches the plate D. the pitcher releases the ball 8. Who occupy the spaces between the second and third bases? A. Hitter B. Inter-base C. Left camper D. Pitcher 9. Who throws the ball to the opposing team to hit? A. Catcher B. First baseman C. Outfielder D. Pitcher 10. Who is responsible for the defense of the left field? A. Hitter B. Inter-base C. Left camper D. Pitcher 11. When the pitcher throws the ball and you swing and miss it, this is called? A. Ball B. Foul C. Miss D. Strike 12. What is the call when a batter has 4 balls and get to go to first base? A. Bean B. Run C. Strikeout D. Walk 13. If you are the batter and hit home run with no one on base. How many points will you score? A. One B. Two C. Three D. Four 14. How many outs to end an inning? A. 1 B. 2 C. 3 D. 4 15. If there is a runner on first base and the ball is hit to the second baseman, what base does the shortstop cover? A. first base B. second base C. third base D. fourth base Additional Activities Directions: Continue engaging in sports activities outside PE time. Log them in your Week Workout Log. MONDAY TUESDAY WEDNESDAY THURDAY FRIDAY F FREQUENCY I INTENSITY T TIME T TYPE WORK-OUT PLAN 38 Lesson 5 Volleyball One of the well-loved sport in the country is volleyball. It can be a lot of fun to play. What I Need to Know After going through this module, you are expected to: 1. engages in moderate to vigorous activity that will test your muscular power; and; 2. create plan workout for the week to improve muscular power. What I Know Multiple Choice. Directions: Choose the letter of the best answer. Write the chosen letter on your activity notebook. 1. Which of the following is a basic skill in volleyball? A. Dribbling B. Shooting C. Kicking D. Spiking 2. When was the volleyball game created? A. 1895 B. 1891 C. 1871 D. None of the above 3. The following are the equipment used in playing volleyball EXCEPT A. Ball B. Gloves C. Knee pads D. score sheet 4. The object of volleyball is to ______. A. Send the ball across the court to ground it on the opponent’s court. B. Send the ball over the net to ground it on the opponent’s court. C. Send the ball under the net to ground on the opponent’s court. D. Send the ball beside the net to ground it on the opponent’s court 5. How many sets are in a volleyball game? A. 5 B. 7 C. 9 D. 6 6. Each team may hit the ball __________ times. A. 2 B. 4 C. 3 D. 5 7. Who created volleyball? A. James Naismith C. Julius Irving B. James Morgan D. William Morgan 39 8. The following are the health benefits in playing volleyball EXCEPT A. Overweight C. Metabolism B. Improve immune system D. Strong bones and muscles 9. What basic skill is needed to make a point or score in volleyball? A. Attacking B. Dribbling C. Digging D. Passing 10. How many players are there in each team on the floor at any one time? A. 10 B. 8 C. 14 D. 6 11. What was the original name of volleyball? A. Lacrosse B. Vallet ball C. Mintonette D. Tunez 12. Among the equipment what is the most basic for volleyball? A. Bat B. Ball C. Nike Shoes D. Coach Board 13. Aside from the ball and the net, what other equipment is associated in volleyball? A. Score board B. Helmet C. Bat D. Birdie 14. To reduce risk and prevent any injury in playing, the player must ____. A. Jog B. Sprint C. Warm-up D. Jump 15. Which of the following is a benefit of volleyball? a. Lower the chance of getting good health b. lower the chance of maintaining body fit c. lower the chance of meeting people d. lower the chance of getting heart attack What’s In Activity 5 “SWEATING OFF THE RISK” To prepare you for the physical activity, we will start the lesson with general or sports- specific warm-up exercises. It is very important for you to condition your body before engaging in physical activity to prepare our muscles and join and avoid the risk of injuries. Do the following physical warm-up exercises: a. Breathing exercises f. Triceps Stretch b. Jog around the venue for 5minutes. g. Hamstring Stretch c. Neck rotation exercise h. Inner thigh stretch d. Chin Tuck i. Buttock Stretch e. Lateral Arm Stretch   The time allotted to properly warm-up your body can spell the difference between performing well and getting yourself injured. 42 What’s More Directions: Answer the following questions to find more about your experiences. Write what you thought and felt on your activity notebook.   1. How do you feel about the result you got in the activity? 2. What are the steps to be taken in order to improve the results of your fitness test? 3. How do you find the activity? Please rate your perceived exertion on the table below.   What I Have Learned The basic skills in volleyball are digging, passing, shooting and attacking. 1. The game was originated in the United States of America and was called Mintonette. 2. In playing volleyball, I may acquire numerous physical and health benefits. 3. Monitoring the frequency and intensity of my exercise is very important. 4. Proper warm-up is very important when planning to engage in playing basketball or any physical related activities. 5. Being active in participating team sports helps builds my confidence in communicating other people. 6. Engaging in any physical activity is very important because it helps my well- being. My Rate of Perceived Exertion for Stork Balance Stand Test. Rating Description 43 What I Can Do Directions: Make a workout plan for this week to improve your muscular power applying the FITT formula on the adjustments of the physical activity from moderate to vigorous. Important Reminder: Health promotion does not mean exhaustion or risking yourself of getting injuries. My Physical Activity Week Plan Assessment Multiple Choice Directions: Choose the letter of the best answer. Write the chosen letter on a separate sheet of paper. 1.  Among the equipment what is the most basic for volleyball? A. Bat B. Ball C. Nike Shoes D. Coach board 2. Aside from the ball and the net, what other equipment is associated in volleyball? A. Score board B. Helmet C. Bat D. Birdie 3. To reduce risk and prevent any injury in playing, the player must ____. A. Jog B. Sprint C. Warm-up D. Jump     4. Which of the following is a benefit of volleyball? A. Lower the chance of getting good health B. lower the chance of maintaining body fit C. lower the chance of meeting people D. lower the chance of getting heart attack 5. What basic skill is needed to make a point or score in a volleyball? A. Attacking B. Dribbling C. Digging D. Passing 6. How many players are there in each team on the floor at any one time? A. 10 B. 8 C. 14 D. 6 7. What was the original name of volleyball? A. Lacrosse B. Ballet ball C. Mintonette D. Tunez Your usual More than Usual F FREQUENCY (How often) I INTENSITY (how hard ) T TIME (how long ) T TYPE 44 8. How many sets are in a volleyball game? A. 5 B. 7 C. 9 D. 6 9.    Each team may hit the ball __________ times. A. 2 B. 4 C. 3 D. 5 10. Who created volleyball? A. James Naismith B. James Morgan C. Julius Irving D. William Morgan 11. The following are the health benefits in playing volleyball EXCEPT A. overweight B. Improve immune system C. Metabolism D. strong bones and muscles 12. Which of the following is a basic skill in volleyball? A. Dribbling B. Shooting C. Kicking D. Spiking 13. When was volleyball game created? A. 1895 B. 1891 C. 1871 D. None of the above 14. The following are the equipment used in playing basketball EXCEPT A. Ball B. Gloves C. Knee pads D. score sheet 15. The object of volleyball is to ______. a. send the ball across the court to ground it on the opponent’s court. b. Send the ball over the net to ground it on the opponent’s court. c. Send the ball under the net to ground on the opponent’s court. d. Send the ball beside the net to ground it on the opponent’s court Additional Activities Directions. Log in this week Workout in the template for you to know if the amount of effort exerted is beneficial.                   MONDAY TUESDAY WEDNESDAY THURDAY FRIDAY F FREQUENCY I INTENSITY T TIME T TYPE WORK-OUT LOG 47 What’s New Soccer/Football (football in most of the world) is considered to be the world's most popular sport. In soccer, there are two teams of 11 players. Soccer is played on a large grass field with a goal at each end. The object of the game is to get the soccer ball into the opposing team's goal. The key to soccer is that, with the exception of the goalie, players cannot touch the ball with their hands, they can only kick, knee, or head the ball to advance it or score a goal. One of the reasons soccer is so popular is that it really only takes a ball and a flat open area to play. Kids throughout the world will make up fields and goals just about anywhere and start playing the game. The game is also fun and competitive. Soccer is a great form of exercise as there is lots of running for good distances. The sport is also a good test of dexterity and a great way to learn balance. Many people consider soccer at its highest level to be so beautiful as to be practically an art form. The skill at which great players and great soccer teams work the ball, strategies, and flow as one can be an awesome thing to watch. Basic Skills in Playing Football 1. Dribbling 2. Passing 3. Trapping 4. Shooting Equipment in Playing Football 1. Ball 2. Shin Guard 3. Soccer Shoes 4. Stopwatch 5. Gloves Benefits in playing Football 1. Improves Aerobic Capacity Running at any intensity for 90 minutes requires a high level of stamina. Therefore, football players often have a tremendous amount of aerobic capacity being able to go from walking to sprinting and have a fast recovery to do it again, and again, and again. 2. Improves Cardiovascular Health This is probably one of the best benefits of playing Football. The average player runs about 8 to 11 kilometers in a full game. The constant walking, jogging, and running help keep the player’s heart rate up, providing an excellent cardiovascular exercise. 48 3. Lowers Body Fat and Improves Muscle Tone Football is a great sport for burning fat because it works the muscles and your heart in different ways. Football builds more muscle mass and burns more fat by recruiting both slow-twitch and fast-twitch muscle fibers. 4. Builds Muscle Strength Lower body strength is required for kicking, jumping, and tackling, twisting, and turning. It also forms the foundation for explosive speed. Upper body strength is required for shielding the ball, holding off opponents, throw-ins, and contributes to overall power and explosiveness. 5. Teaches Coordination Due to shifts between walking, running and sprinting, coordination is key to football. Body coordination is improved through the complex movements like dribbling, turning and passing, which are performed at varying rates of speed and direction. 6. Promotes Teamwork and Sharing While fitness goals are generally very personal, we can all benefit from sharing common goals with others who push us towards them. The lessons that players learn on the field translate to the rest of their lives and the camaraderie teammates share in unparalleled. 7. Increases Cognitive Brain Function Football helps increase skills in concentration, persistence, and self- discipline because it is a fast-paced game that requires quick decisions on the field. 8. Increase Confidence and Self-Esteem, and Helps to Reduce Anxiety Building physical strength and endurance help build confidence in a player both on and off the field. Confidence and self-esteem not only impact sports performance, but also performance in school, career, family life, and friendships. 9. Anyone Can Play, Anywhere Football is not an expensive or prohibitive sport. All that is needed is space and a ball. It is a relatively simple sport to catch onto and is played mostly outdoors, which we already mentioned as being healthy here. Injury Prevention and Risk Management Injuries occur during football/soccer games and practice due to the combination of high speed and full contact. While overuse injuries can occur, traumatic injuries such as concussions are most common. The force applied to either bringing an opponent to the ground or resisting being brought to the ground makes the players prone to injury anywhere in their bodies, regardless of protective equipment. 49 What is It Let’s do it! Stork Balance Stand Test- is the activity that maintains equilibrium while stationary or while moving. Purpose – to assess one’s ability to maintain equilibrium. Equipment: 1. flat, non-slip surface 2. stopwatch Procedure For the Performer: a. Remove shoes and place hands on the hips. b. Position the right foot on the side of the knee of the left foot. c. Raise the left heel to balance on the ball of the foot. d. Do the same procedure with the opposite foot. For the Partner: a. Start the time as the heel of the performer is raised off the floor. b. Stop the time if any of the following occurs: • the hand(s) come off the hips • the supporting foot swivels or moves (hops) in any direction • the non-supporting foot loses contact with the knee. • the heel of the supporting foot touches the floor. b. There shall be three (3) trials Scoring – Record the time taken on both feet in nearest seconds. 13-14 y/o 15-16 y/o 17 y/o and above Interpretation 5 81 - 100 sec. 121 - 150 sec. 161 - 180 sec. Excellent 4 61 - 80 sec. 91 - 120 sec. 121 -160 sec. Very Good 3 41 - 60 sec. 61 - 90 sec. 81 - 120 sec. Good 2 21 - 40 sec. 31 - 60 sec. 41 - 80 sec. Fair 1 1 - 20 sec. 1 - 30 sec. 1 - 40 sec. Needs Improvement v Scoring –Record the time taken on both feet in the nearest seconds & divide the core two (2) to get the average percentage score.           52 Additional Activities Directions. Log your Week Workout in the template for you to know if the amount of effort exerted is beneficial. MONDAY TUESDAY WEDNESDAY THURDAY FRIDAY F FREQUENCY I INTENSITY T TIME T TYPE WORK-OUT LOG 53 Lesson 7 Basketball What I Need to Know In this module, you are expected to: 1. engage in moderate to vigorous basketball skill related activity for at least 60 minutes a day -in and out of school; and 2. Appreciate the different benefits in engaging physical activity. What I Know Multiple Choice. Directions: Choose the letter of the best answer. Write the chosen letter on your activity notebook. 1. He invented the game called basketball. A. James Naismith B. James Morgan C. Julius Irving D. Michael Jordan 2. The following are the health benefits of playing basketball EXCEPT. A. enriched calories B. Improve immune system C. metabolism D. strong bones and muscles 3. To make a point or score in basketball game you need to master what basic skills? A. Shooting B. Dribbling C. Rebounding D. All of the above 4. The following are physical benefits in playing basketball EXCEPT. A. Strong muscle B. Flexibility C. Sense of Accountability D. Agility 5. Which of the following ball was first used in playing basketball the time it was invented? A. Baseball B. Big ball volleyball C. Soccer ball D. Ping -pong ball 6. It is the basketball equipment that is used when a player is dribbling. A. Digital clock B. Ball C. Nike Shoes D. Coach Board 7. The following are the health benefits of playing basketball EXCEPT one. A. Enlargement of heart B. Improve immune system C. Metabolism D. Burns calories 54 8. To reduce risk and prevent any injury in playing it is a must to do what thing? A. Jogging B. Sprinting C. Warm-up D. Jumping in place 9. Which of the following is the health benefit of playing basketball? A. Enriched calories B. Improve immune system C. Feeling old D. Arthritis 10. Which of the following skills is NOT allowed in basketball? A. Dribbling B. Shooting C. Spiking D. Passing 11. When was the basketball game invented? A. 1781 B. 1891 C. 1871 D. 1799 12. Among the equipment, which is NOT used in playing basketball? A. Ball B. Gloves C. Digital game clock D. Score sheet 13. What season the game of basketball is invented? A. Winter B. Summer C. Autumn D. Fall 14. The following are the common basketball injuries EXCEPT. A. Jammed fingers B. Sprained ankles C. Foot fractures D. Cough and colds 15. It is a skill that a basketball player must possess so that he can easily change from one direction to another while playing. A. Flexibility B. Body coordination C. Balance D. Agility What’s In Activity 7: HI, I AM… This activity will elicit your personal reflection on the knowledge and skills that you gained. Procedure: 1. Introduce yourself using the lessons you have learned by completing the statements in the introduction diagram using a piece of bond paper. 2. Design and reflect on your diagram. 3. Post your diagram to show it to your classmates. I am currently… (Write the active recreational activities you are involved with now) Because these activities… (Write why you are currently doing these activities) I will… (Write changes you will make in your schedule to be more active.) I will… (Write here the changes you will make in your diet to have a healthier lifestyle) I want to… (Write the active recreational activities you want to be involved with in the future) Because these activities… (Write why you want to be involved with these activities) 57 Scoring – Add the time of the two revolutions and divide by 2 to get the average. Record the time in the nearest minutes and seconds. Score Standard Interpretation 5 5 seconds and below Excellent 4 6 - 10 seconds Very Good 3 11 - 15 seconds Good 2 16 - 20 seconds Fair 1 21 - 25 seconds Needs Improvement 0 over 25 seconds Poor What’s More Directions. Read and understand the reflective questions. Write your answer on your activity notebook. Reflective Questions: 1. How do you fell about the different activities you are engaged in? 2. What influences your choices of your weekly physical activities? 3. What challenges did you encounter in performing the activities? 4. How do these activities affect you and your lifestyle? Please fill up your RPE for today’s activity. My Rate of Perceived Exertion for Hexagon Agility Test. Rating Description 1. The basic skills in basketball are dribbling, passing, shooting and rebounding. 2. Basketball game was in invented by James Naismith. 3. The game was originated in United States of America. 4. In playing basketball, I may acquire numerous physical and health benefits. 5. Monitoring the frequency and intensity of my exercise is very important. 6. Proper warm-up is very important when I am planning to engage in playing basketball or any physical related activities. 7. Being active in participating team sports helps builds my confidence in communicating other people. 8. Engaging in any physical activity is very important because it helps our well- being. 58 What I Can Do 1. Refer your answers from your Physical Activity Plan week 1 to week 6. 2. Reflect on your schedule and Physical activity then and now. 3. Using the knowledge and experiences that you have gained from the lesson, and ask yourself the following: • What changes in your schedule have you followed? • Were there any changes in your health that you have noticed since applying changes in your schedule? Assessment Multiple Choice. Directions: Choose the letter of the best answer. Write the chosen letter on your activity notebook. 1. Which of the following skills is NOT allowed in basketball? A. Dribbling B. Shooting C. Spiking D. Passing 2. When was the basketball game invented? A. 1781 B. 1891 C. 1871 D. None of the above 3. The following are the equipment used in playing basketball except one. A. Ball B. Gloves C. Digital game clock D. Score sheet 4. What season the game of basketball was invented? A. Winter B. Summer C. Autumn D. fall 5. The following are the common basketball injuries EXCEPT. A. Jammed fingers B. Sprained ankles C. Foot fractures D. Cough and colds 6. It is a skill that a basketball player must possess so that he can easily change from one direction to another while playing. A. Flexibility B. Body coordination C. Balance D. Agility 7. He invented the game called basketball. A. James Naismith B. James Morgan C. Julius Irving D. Michael Jordan 8. The following are the health benefits in playing basketball EXCEPT A. Enriched calories B. Improve immune system C. Metabolism D. Strong bones and muscles 9. To make a point or score in basketball game you need to master what basic skills. A. Shooting B. Dribbling C. Rebounding D. All of the above 10. The following are physical benefits in playing basketball EXCEPT A. Strong muscle B. Flexibility C. Sense of Accountability D. Agility 11. Which of the following balls was first used in playing basketball at the time it was invented? A. Baseball B. Big ball volleyball C. Soccer ball D. Ping -pong ball 12. What basketball equipment is used when a player is dribbling? 59 A. Digital clock B. Ball C. Nike Shoes D. Coach Board 13. The following are the health benefits of playing basketball EXCEPT A. Enlargement of heart B. improve immune system C. Improve metabolism D. Burns calories 14. To reduce risk and prevent any injury in playing it is a must to do what thing? A. Jogging B. Sprinting C. Warm-up D. Jumping in place 15. Which of the following is the health benefit of playing basketball? A. Enriched calories B. Improve immune system C. Feeling old D. Arthritis Additional Activities Fill out your personal contract. Directions: Applying your knowledge about the importance of physical activity to your daily routine is vital if you want to live a healthier lifestyle. You make decisions for yourself; commit to the changes you want to do in your lifestyle so that your health will improve. My Personal Contract I agree to increase my participation in active recreational activities particularly ________________ for _________________ days per week. I will begin my program on _________________ and plan to reach my final goal by______________________. My plan for increasing my participation includes the following strategies: 1. ____________________________________________________________ 2. ____________________________________________________________ I will keep in mind that the reason why I participate in the active recreational activities is to have a healthier lifestyle and these other reasons: 1. ____________________________________________________________ 2. ____________________________________________________________ I understand that it is important for me to make a strong personal effort to make the change in my behavior. I sign this contract as an indication of my personal commitment to reach my goal. Name________________________________ Witness _______________________________ OL aL aL eel eet eel a2 UL PZ OLE abe PLL 2-01 POL POL e 6 a6 26 pe qa ¢ eg el Pol aL Pp 9 eg pP9 ps eG es ey ey PY qa ee o¢ qz ez ez ocL ey qb juslussessyy juslussessyy juslussessyy a'sh PSL ect PSL Pv Pv er oF o€eL ee, eet eel eZ a2 UL az ab abe BL OLE e-OL 2-01 2°OL POL 26 e 6 a6 e 6 eg 2°98 eg pe PL ey el Pol 2-9 a9 q-9 29 as 2°G pS es qv oF ay av pe e¢ qa qe ez Pz PZ ez qb ey ect PoL jualussessy MoUuy MOU} MoU eaewwng |yeu\\ 2 UOsse] =o}. FEM. Q.UOSSe_~—sO}. JEM G_LOSS87 62 63 References “Basketball.” Wikipedia. Wikimedia Foundation, June 3, 2020. https://en.wikipedia.org/wiki/Basketball. Department of Health & Human Services. “Basketball – Health Benefits.” Better Health Channel. Department of Health & Human Services, July 31, 2013. https://www.betterhealth.vic.gov.au/health/healthyliving/basketball-health- benefits#lp-h-0. Department of Health & Human Services. “Soccer – Health Benefits.” Better Health Channel. Department of Health & Human Services, November 30, 2014. https://www.betterhealth.vic.gov.au/health/healthyliving/soccer-health-benefits “December 9, 2019 DO 034, s. 2019 – Revised Physical Fitness Test Manual.” Department of Education. Accessed May 20, 2020. https://www.deped.gov.ph/2019/12/09/december-9-2019-do-034-s-2019- revised-physical-fitness-test-manual/. “Football.” Wikepedia. Wikemedia Foundation, June 23, 2020. https://en.wikipedia.org/wiki/Football. “Sports.” Ducksters Educational Site. Accessed May 22, 2020. https://www.ducksters.com/sports/soccer.php. .