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

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
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.
 10

Physical
Education
Quarter 1 – Module 1:
Active Recreation(Sports)

This book was collaboratively developed and reviewed by educators

from public schools. We encourage teachers and other stakeholders to
email their feedback, comments, and recommendations to the
Department of Education at action@deped.gov.ph

We value your feedback and recommendations

Department of Education – Republic of the Philippines

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.

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.

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.
This module has the following parts and corresponding icons:
At the end of this module you will also find:

References This is a list of all sources used in developing this

module.
The following are some reminders in using this module:

1. Use the module with care. Do not put unnecessary mark/s on any part of the
module. Use a separate sheet of paper in answering the exercises.
2. Don’t forget to answer What I Know before moving on to the other activities
included in the module.
3. Read the instruction carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking your answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are through with it.
If you encounter any difficulty in answering the tasks in this module, do not
hesitate to consult your teacher or facilitator. Always bear in mind that you are not
alone.
We hope that through this material, you will experience meaningful learning and
gain deep understanding of the relevant competencies. You can do it!
 Lesson
Badminton
1
Hello grade 10 learners! I am happy to be within this stage. This is the most
interesting part of your life as a student. Welcome to the part where knowledge will be
learned. You will be provided with activities that will test your prior knowledge and
could motivate you more to be physically active.
This module will help you get started and be mentally ready for the next part.
We will have some review of our previous lesson we have discussed.

What I Need to Know

Active Recreation is a leisure time physical activity undertaken outside of

structured competition sport. It is a set of activities within the wider range of physical
activity options that also include active living, active transport, and sport.

A great sport for fitness, badminton is excellent for people of all ages and
provides a great choice for those who want to give a new racket sport a go. Find out
all about badminton and why you should
Notes to be
theplaying
Teacherit.

It is always a very good strategy that you select the best teaching strategy and
learning activity that is most desirable for learners. Create and you can modify
activities that can be both fun and beneficial.

What I Need to Know

LEARNING COMPETENCIES
In this module you are expected to:
Engage in moderate to vigorous physical activities for at least 60 minutes a day
in and out of school.

1
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
2
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.
___________________

3
 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.

4
 6. During the serve, a player should not touch any of the lines of the court, until
the server strikes the shuttlecock. During the serve the shuttlecock should
always be hit from below the waist.
7. A point is added to a player’s score as and when he wins rally.
8. A player wins a rally when he strikes the shuttlecock and it touches the floor of
the opponent’s side of the court or when the opponent commits a fault.
9. Each side can strike the shuttlecock only once before it passes over the net.
Once hit, a player can strike the shuttlecock in a new movement or shock.
10. The shuttlecock hitting the ceiling is counted as a fault.

Injury Prevention and risk management

Badminton injuries are either acute, traumatic injuries such as ankle sprains, or
are overuse injuries such as impingement syndromes. Both types of injuries can be
prevented by using the right equipment, warming up, cooling down and ensuring you
are strong and fit enough to compete.

Let’s do it!
Juggling is an activity that will test your ability to use your senses with the body
parts to perform motor tasks smoothly and accurately.
Purpose – to measure the coordination of the eye and hand
Equipment
1. Sipa (washer weighing 4-grams with 5-inches straw) or 20 pcs. bundled
rubber bands/any similar local materials weighing 4 grams.
Procedure
For the Performer:
a. Hit the sipa/rubber band/similar local material alternately with the right and
left palm upward. The height of the tossed material should be at least
above the head.
b. Count how many times you hit the material with the right and left hand.
c. Stop the test if the material drops or after two (2) minutes.
d. There shall be three (3) trials.
Scoring – Record the highest number of hits the performer has done.

Score Standard Interpretation

5 41 and above Excellent
4 31 - 40 Very Good
3 21 - 30 Good
2 11 - 20 Fair
1 1 - 10 Needs Improvement

5
 What’s More
Rate of Perceived Exertion
It is basically a subjective assessment of effort which ranges from 6 (very, very
light) to 20 (very, very hard) with 1-point increment in between. The target zone for
aerobic activity is from 12 to 16.
Remember, if you find the activity as “very, very light” (7) to about “fairly light”
(11), you need to increase the intensity of your physical activity to reach “somewhat
hard” (13), depending on your goal. You can also increase the frequency and time or
change the type. However, if you find the activity as “very hard” (17) to “very, very
hard” (19), you might want to check your FITT formula. Remember, health promotion
does not mean exhaustion or risking yourself of getting injuries.

Rate of Perceived Exertion

Rating Description Rating Description
6-7 Very, very light 14-15 Hard
8-9 Very light 16-17 Very hard
10-11 Fairly light 18-20 Very, very hard
12-13 Somewhat hard

Please indicate your RPE rating after doing the activity.

My Rate of Perceived Exertion for Juggling

Rating Description

What I Have Learned

Badminton Racket - A nylon type rackets can be made from several types of
material.
Shuttlecock - it could be a feather which consist of 16 goose feathers.
And the other one is made up of plastic one.
Badminton shoes –are designed to give you better traction and grip to stop in time
to return a shot.
Badminton Attire –A comfortable pair of shorts and cotton or dry-fit t-shirt is
sufficient.

6
 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:
Your usual More than Usual
FREQUENCY
F 5x/wk (Mon-Fri) 5x/wk (Monday-Friday)
(How often)
INTENSITY RPE of about 11-12 RPE of about 15- 17
I
(how hard ) (fairly light) ( Hard- Very hard)
T TIME (how long ) 20 minutes 15 minutes
T TYPE walking Brisk walking

My Physical Activity Week Plan

Your usual More than Usual
FREQUENCY
F
(How often)
INTENSITY
I
(how hard )
T TIME (how long )
T TYPE

7
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

8
 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.

9
 Lesson
TABLE TENNIS
2
Table tennis is a common sport and an indoor activity. This game can be played
in singles wherein there are two players competing. This can be played also in doubles
wherein there are two teams competing. This sport makes an individual develop speed
and agility that promote good body condition.

Table Tennis resembles tennis, but is played on a table top with wooden
paddles and small hollow plastic ball. In playing table tennis, there are health benefits
that will help you develop your mental and physical being. With eyes on the ball and a
hand on the paddle, table tennis naturally promotes an improvement of hand–eye
coordination. It develops mental awareness too. It improves our core muscles, burns
calories, maintain overall wellness, and improves our balance.
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 table
tennis to test your passion and enjoying the activity given by you.

Multiple Choice
Directions: Choose the letter of the best answer and write it on your activity notebook.

1. Some of the many health benefits of table tennis EXCEPT.

A. It improves hand–eye coordination. B. It burns calories.
C. It improves reflexes. D. It promotes dehydration.
2. Ping pong is another name of what game?
A. Soccer B. Table tennis C. Basketball D. Badminton
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?

10
 A. 1901 B. 1902 C. 1903 D. 1904
5. 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
6. It is used in hitting the ball back and forth on the table.
A. Shuttlecock B. Ball C. Table D. Paddle
7. Who registered ping pong as a trade name in England?
A. John Dewey B. John Jacques C. John Moore D. John Black
8. How many points needed to win in a table tennis?
A. 13 B. 12 C. 11 D. 10
9. 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
10. What is it called when the score is tied to 40-40?
A. Serve B. Let C. Set D. Set Deuce
11. How many serves does each player have in an 11-point game?
A. 1 B. 2 C. 3 D. 4
12. What should the color of the rubber on one side of the racket as specified in
the international rules?
A. White B. Blue C. Yellow D. Black
13. How light is the table tennis ball?
A. 2.5 gram B. 2.6 gram C. 2.7 gram D. 2.8 gram
14. What word is associated when there is no or zero score?
A. Care B. Love C. Passion D. Joy
15. What injury is commonly associated to table tennis?
A. Broken elbow C. Broken neck
B. Sprained ankles D. Broken legs

11
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.
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.

12
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

Procedure

13
 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

14
Directions: Answer the process questions. Write your answer on your activity
notebook.
1. How do you feel about the activity?
2. How do you think the test help in developing your skills in sports?
3. What are the steps to be taken in order to improve the results of your fitness
test?
4. How do you feel for the intensity of the test? Please indicate your RPE rating
after doing the activity.

My Rate of Perceived Exertion for Stick Drop Test

Rating Description

1. 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.

15
 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.

Based from the result of the test, make a week plan workout that will develop
your skills in Table Tennis (series of hitting drills) applying the FITT formula on the
adjustments in your physical activity from moderate to vigorous.
My Physical Activity Week Plan

Your More than

FREQUENCY
F
(How often)
INTENSITY
I
(how hard )
TIME
T
(how long )
T TYPE

16
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.
C. It promotes dehydration.

17
 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.

WORKOUT PLAN (BASIC PLANK)

MONDAY TUESDAY WEDNESDAY THURDAY FRIDAY
F FREQUENCY
I INTENSITY
T TIME
T TYPE

Wow!!! I can see it! You are a WINNER!

Keep It UP!

18
 Lesson

3 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
19
 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.

20
 What’s New
Volleyball is a sport played by two teams on a playing court divided by a net.
The object of the game is to send the ball over the net in order to ground it on the
opponent’s court, and to prevent the same effort by the opponent. The team has three
hits for returning the ball.
In the winter of 1895, in Holyoke, Massachusetts (United States), William G.
Morgan, a YMCA physical education director, created a new game called Mintonette
-now volleyball, a name derived from the game of badminton, as a pastime to be
played indoors and by any number of players. The game took some of its
characteristics from other sports such as tennis and handball.
The activities required when playing volleyball strengthen the upper body,
arms, shoulders, thighs, abdominal, and lower legs. In addition, volleyball improves
hand-eye coordination, reflexes, and balance. Volleyball also teaches teamwork and
communication and is a great social activity.

Basic Skills in Playing Volleyball

1. Serve
2. Passing
3. Dig
4. Attacking
5. Setting
6. Blocking
Equipment Needed in Playing Volleyball
1. Ball
2. Net
3. Score Sheet
4. Score Board
Basic Volleyball Rules
● 6 players on the floor at any one time - 3 in the front row and 3 in the back
row.
● Maximum of 3 hits per side.
● Points are made on every serve for winning team of rally (rally-point scoring).
● Player may not hit the ball twice in succession.
● Ball may be played off the net during a volley and on a serve
Top Benefits of Playing Volleyball
1. Improves cardiovascular health and muscular system
2. Improves hand and eye coordination
3. Enhances your reflexes and reaction time
4. Develops agility, speed, coordination, stamina and flexibility
5. Increases your metabolic rate
6. Improves interpersonal skills and builds teamwork
7. Reduces stress and anxiety
8. Develops self-esteem and boost confidence
9. Teaches accountability
10. Great way to meet people

21
Injury Prevention and Risk Management
Since volleyball involves repetitive overhead motions, such as spiking and
blocking, players are prone to overuse injuries of the shoulder. In addition, volleyball
players are particularly susceptible to finger injuries, ankle sprains, anterior cruciate
ligament (ACL) injuries, and patellar tendinitis. Usually injuries can be treated con-
operatively with bracing and physical therapy, or home rehabilitation exercises.
However, treatment can vary significantly depending on the injury. Recovery time
usually depends on the injury.

What is It

Let’s do it!

Standing Long Jump- This skill- related components in physical fitness will test
your power of the leg muscles.
Power – is the ability of the muscle to transfer energy and release maximum force at
a fast rate.
Purpose – to measure the explosive strength and power of the leg muscles.
Equipment
1. tape measure/meter stick/any measuring device
Procedure
For the Performer:
a. Stand behind the take-off line with feet parallel to each other, the tips of the
shoes should not go beyond the line.
b. Bend knees and swing arms backward once, then swing arms forward as you
jump landing on both feet. Try to jump as far as you can.
c. Do not control the momentum of the jump (continuously move forward).
d. Must land on both feet.
e. Perform the test twice in succession.
f. Place zero (0) point of the tape measure at the take-off line.
g. After the jump, spot the mark where the back of your heel of either feet has
landed nearest to the take-off line.
h. Record the distance of the two trials.

Scoring - Record the best distance in meters to the nearest 0.1 centimeters.

Score Standard Interpretation

5 201 cm. and above Excellent
4 151 cm. - 200 cm. Very Good
3 126 cm. - 150 cm. Good
2 101 cm. - 125 cm. Fair
1 55 cm. - 100 cm. Needs Improvement

22
 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.

My Rate of Perceived Exertion for Stork Balance Stand Test.

Rating Description

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.

What I Can Do
23
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

Your usual More than Usual

F FREQUENCY (How often)
I INTENSITY (how hard )
T TIME (how long )
T TYPE

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

8. How many sets are in a volleyball game?

A. 5 B. 7 C. 9 D. 6

24
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.
WORK-OUT LOG
MONDAY TUESDAY WEDNESDAY THURDAY FRIDAY
F FREQUENCY
I INTENSITY
T TIME
T TYPE

Lesson Football/Soccer
25
 4
What I Need to Know

Participating in any recreational activity has a great value. It can refresh oneself
by doing activities that are considered by an individual as an enjoyable.

After going through this lesson, you are expected to:

Engage in moderate to vigorous physical activities for at least 60 minutes a day-
in and out of school; and

What I Know

Multiple Choice.
Directions: Choose the letter of the best answer. Write the chosen letter on your
activity notebook.

1. The following are the basic skills in soccer EXCEPT.

A. Serving B. Shooting C. Dribbling D. Passing
2. Playing soccer has the following equipment EXCEPT
A. Ball B. Gloves C. Shin Guard D. Head Gear
3. This is the type of game the soccer/football has.
A. individual event B. Team sports
C. Dual event D. None of the above
4. How long is a match of football?
A. 80 min B. 90 min C. 100 min D. 110 min
5. To make a point or score in a football/soccer you need to master what basic skill?
A. Shooting B. Dribbling C. Digging D. Passing
6. How many players are on a court at one time? (both teams)
A. 21 B. 22 C. 16 D. 30
7. Which of the following soccer equipment is used to protect the legs of the
players?
A. Shin guard B. Knee Pad
C. Knee cover D. None of the above
8. It is the football equipment that is used when a player is dribbling.
A. Ball bag B. Ball C. Shin Guard D. Coach Board

26
9. How many goalies are there on the field at one time during the game play?
A. 1 B. 2 C. 3 D. 4
10. 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
11. Football is played in _____?
A. a field B. a gym C. a court D. a beach
12. What is the main objective of the soccer game??
A. Get the ball into the opposing team’s goal
B. Get the ball across the opposing team’s goal
C. Keep the ball on the team’s goal
D. Keep the ball to the goalie
13. How many players are there in one team?
A. 11 B. 12 C. 13 D. 14
14. Soccer game promotes ______.
A. Teamwork B. Individuality C. Disaffiliation D. Dissatisfaction
15. In football, the player runs about how many kilometers?
A. 8-11 B. 19-15 C. 16-20 D. 21-25

What’s In

Activity 6: #RELATE MUCH!

Directions: Listed below are different scenarios. Contemplate by answering the
following questions. Use your activity notebook to write your answer.

a. Which scenario can you relate with the most?

b. Are you aware of the risk factors in these scenarios?
c. How can you address the risk factors?

SCENARIOS
1. Ana is constantly in a hurry trying to meet deadlines.
2. Ryan Joy eats a lot of fast-food items like burgers and fries.
3. Charlie’s belly and arms are already flabby.
4. Sofredo started getting hooked on cigarettes when he was just 14.
5. Carl and his friends drink beer every other night.

What’s New

27
 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.
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.

28
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.

What is It

Let’s do it!

29
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

 Scoring –Record the time taken on both feet in the nearest seconds & divide
the core two (2) to get the average percentage score.

What’s More

Answer the following questions to find more about your experiences. Write what you
thought and felt on your activity notebook.

30
 1. What 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.

My Rate of Perceived Exertion for Stork Balance Stand Test.

Rating Description

1. The basic skills in soccer/football are dribbling, passing, trapping and shooting.
2. In playing this game, I may possess 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 I am planning to engage in playing soccer
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 our well-being.

What I Can Do

Directions. Make a week plan on exercises that will improve your balance 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
Your usual More than Usual
F FREQUENCY (How often)
I INTENSITY (how hard )
T TIME (how long )
T TYPE

Assessment

Multiple Choice.
31
Directions. Choose the letter of the best answer. Write the chosen letter on your
activity notebook.

1. Football is played in _____?

A. a field B. a gym C. a court D. a beach
2. What is the main objective of the soccer game??
A. Get the ball into the opposing team’s goal
B. Get the ball across the opposing team’s goal
C. Keep the ball on the team’s goal
D. Keep the ball to the goalie
3. How many players are there in one team?
A. 11 B. 12 C. 13 D. 14
4. Soccer game promotes ______.
A. teamwork B. individuality C. disaffiliation D. dissatisfaction
5. In football, the player runs about how many kilometers?
A. 8-11 B. 19-15 C. 16-20 D. 21-25
6. The following are the basic skills in soccer EXCEPT.
A. Serving B. Shooting C. Dribbling D. Passing
7. Playing soccer has the following equipment EXCEPT
A. Ball B. Gloves C. Shin Guard D. Head Gear
8. This is the type of game the soccer/football has.
A. individual event B. team sports C. dual event D. None of the above
9. How long is a match of football?
A. 80 min B. 90 min C. 100 min D. 110 min
10. To make a point or score in a football/soccer you need to master what basic skill?
A. Shooting B. Dribbling C. Digging D. Passing
11. How many players are on a court at one time? (Both teams)
A. 21 B. 22 C. 16 D. 30
12. Which of the following soccer equipment is used to protect the legs of the players?
A. Shin guard B. Knee Pad C. Knee cover D. None of the above
13. It is the football equipment that is used when a player is dribbling.
A. Ball bag B. Ball C. Shin Guard D. Coach Board
14. How many goalies are there on the field at one time during the game play?
A. 1 B. 2 C. 3 D. 4
15. 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

Additional Activities

Directions. Log your Week Workout in the template for you to know if the amount of
effort exerted is beneficial.

32
 WORK-OUT LOG
MONDAY TUESDAY WEDNESDAY THURDAY FRIDAY
F FREQUENCY
I INTENSITY
T TIME
T TYPE

Lesson
Basketball
5

33
 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
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

34
 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)
I will… (Write changes you will make in
your schedule to be more active.)
I want to… (Write the active recreational
activities you want to be involved with in
the future)
Because these activities… (Write why you
are currently doing these activities)
I will… (Write here the changes you will make
in your diet to have a healthier lifestyle)
Because these activities… (Write why you
want to be involved with these activities)

What’s New

Basketball is one in every of the most popular sports within the world and one
in all the foremost widely viewed. It's a sport that involves two teams of 5 active
players each trying to get points against each other by throwing a ball through a 300

35
cm (10 feet) high hoop (the ‘basket’) under organized rules. It is played on both indoor
and outdoor courts. Common basic basketball skills are shooting, dribbling, passing
and rebounding.
In early December 1891, Canadian James Naismith, a physical education
professor and instructor at the International Young Men's Christian Association
Training School invented the game called basketball. He sought a vigorous indoor
game to keep his students occupied and at proper levels of fitness during the long New
England winters. Basketball was originally played with a soccer ball.
Basketball involves a lot of starting and stopping. While not renowned as an
aerobic sport, it is still a great workout that can help you: The same with the
opposite team sports, basketball have health and physical benefits to someone who
played this sports.

Basic Skills in Playing Basketball

1. Dribbling
2. Shooting
3. Passing
4. Rebounding
Equipment Needed in Playing Basketball
1. Ball
2. Score sheet
3. Digital Game Clock
4. Basketball Shoes
5. Basketball Attire
Health Benefits in Playing Basketball
1. burns calories (an hour of basketball can burn 630–750 calories)
2. build endurance
3. Boost immune system
4. healthy cardiovascular
Physical Benefits in Playing Basketball
1. Stronger muscles
2. Stronger Bones
3. improve balance and coordination
4. enhance motor skills
5. flexibility on our body
6. increases stamina
7. improve metabolism

Other Benefits in Playing Basketball

1. be played by people of all ages and all abilities
2. be a fun game that kids of all levels and ages can enjoy
3. be practiced alone – all you need is a ball and a hoop (and you can find a
hoop in most local parks and school grounds)
4. be a fun game that kids of all levels and ages can enjoy

Injury Prevention and Risk Management

36
 Ankle sprains, jammed fingers, knee injuries, deep thigh bruising, and foot
fractures are common basketball injuries. To avoid these injuries, maintain proper
fitness and hydrate adequately. Remember, injury rates are higher in athletes who
have not adequately prepared physically.

What is It

Let’s do it!

Hexagon Agility Test- In this activity, you will engage yourself into a skill- related
physical fitness test that will gauge your agility.

Agility is the ability to move in different directions quickly using a combination

of balance, coordination, speed, strength, and endurance.
Purpose – to measure the ability of the body to move in different directions
quickly.
Equipment
1. Tape measure
2. Stopwatch
3. Chalk or masking tape
Hexagon Size
a. Length of each side is 18 inches for high school, and 12 or elementary
b. Each angle is 120 degrees.
Procedure
For the Performer:
a. Stand with both feet together inside the hexagon facing the marked starting
side.
b. With arms bent in front, jump clockwise over the line, then back over the
same line inside the hexagon. Continue the pattern with all the sides of the
hexagon.
c. Rest for one (1) minute.
d. Repeat the test counter clockwise.
e. Start the time once you reached the side before the side where you
started.
f. Record the time of each revolution.
g. Restart the test if you jump on the wrong side or steps on the line.

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

37
 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.

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:

38
  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?
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

39
 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 _______________________________

Summative Assessment

Multiple Choice:
Directions: Read and understand the sentences. Pick the word/s of your own
choice.
1. Where was badminton introduced as it was brought to England?
A. Springfield B. Gloucestershire C. Holyoke D. Cornwall
2. In what year did the badminton has been an Olympic sport?
40
 A. 1992 B. 1993 C. 1994 D. 1995
3. Which one of the continents does badminton find0 its origin?
A. North America B. South America C. Africa D. Asia
4. What injury is commonly associated to table tennis?
A. Broken elbow B. Sprained ankles
C. Broken neck D. Broken legs
5. How many serves does each player have in an 11-point game?
A. 1 B. 2 C. 3 D. 4
6. How many points needed to win in a table tennis?
A. 13 B. 12 C. 11 D. 10
7. 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
8. A situation where the server can lose the game on the next serve.
A. Advantage out B. advantage in C. Rally D. Set
9. He is a player responsible for the defense of the so called central field.
A. Central camper B. First baseman
C. Right camper D. Shortstop
10. What is the maximum number of outs in an innings?
A. 3 B. 6 C. 9 D. 12
11. The game baseball originated from which country?
A. England B. Singapore C. USA D. Vietnam
12. Which of the following soccer equipment is used to protect the legs of the Players?
A. Shin guard B. Knee Pad C. Knee cover D. None of the above
13. 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
14. It is a skill that a basketball must possess so that he can easily change from
direction to another while playing.
A. Flexibility B. Body coordination C. Balance D. Agility
15. How long is a match of football?
A. 80 min B. 90 min C. 100 min D. 110 min

41
42
43
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.

44