Physical Education

MUSIC • ARTS • PHYSICAL EDUCATION • HEALTH 8

For the learner:
Welcome to the Physical Education 8 Quarter 3 Self-Learning Module 1 Futsal:
Physical Activities and Warm-up Exercises!

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 material while being an active
learner.

This module has the following parts and corresponding icons:

This module has the following parts and corresponding icons:

Expectations - This points to the set of knowledge and skills that

you will learn after completing the module.

Pretest - This measure your prior knowledge about the lesson at

hand.

Recap - This part of the module provides a review of concepts and

skills that you already know about a previous lesson.

Lesson - This section discusses the topic in the module.

Activities - This is a set of activities that you need to perform.

Wrap-Up - This section summarizes the concepts and application

of the lesson.

Valuing - This part integrates a desirable moral value in the

lesson.

Posttest - This measure how much you have learned from the
entire module.
 EXPECTATION
Content Standard:
The learner demonstrates understanding of guidelines and principles in
exercise program design to achieve fitness
Performance Standard:
The learner modifies physical activity program for the family/school peers to
achieve fitness
After going through this module, you are expected to:

• undertake physical activity and physical fitness assessments;

• perform a warm-up routine in preparation for Futsal activities; and
• value the importance of warm up routine before undertaking strenuous
activity.

PRETEST
 RECAP
Directions: Find 5 different basic skills of basketball on the word hunt puzzle.
Words may appear in any direction. Write your answer on the space
provided.

B L O C K I N G R D H D
1. ______________ O M A S T E R T H A N J
2. ______________ R A D C V H Y T F G J P
E E L G T H K U J U H A
3. ______________
B I L Y O V E Y O U K S
4. ______________ O S H O O T I N G N N S
5. ______________ U A M O A S G U T O U I
N M O H T L A G S B D N
D A K S A T A L A M M G
I N G P K I R T W E A N
N U T M O S R T A P L O
G D R I B B L I N G G N
Y N A J L W A L A N A K

L E S S ON

WARMING UP

- It is a preparation for physical exertion or a performance by exercising or

practicing beforehand, usually undertaken before a performance or practice.
- A warm up generally consists of a gradual increase in intensity in physical
activity (a “pulse raiser”), joint mobility exercise, and stretching, followed by
the activity.
STRETCHING

- It is a part of some warm up routines.

- A form of physical exercise in which a specific muscle or tendon (or ,muscle
group) is deliberately flexed or stretched in order to improve the muscle’s felt
elasticity and achieve comfortable muscle tone.
3 TYPES OF STRETCHES
Ballistic Stretches – involve bouncing. It is purported to help extend limbs
during exercise, promoting agility and flexibility.
Static Stretches – involve flexing the muscles. This may help prevent injury and
permit greater flexibility and agility.
 Dynamic Stretches – involves moving the body part in the desired way until
reaching the full range of motion, to improve performance.
PHYSICAL ACTIVITIES AND WARM UP EXERCISES IN FUTSAL
Doing warm-up before undertaking any sport/s is very important for one’s body
and health especially in a vigorous type of sports like Futsal. Given below are the
simple and basic types of physical activities and warm-up exercises that are
commonly done by a player or an athlete before playing Futsal.
1. General Warm Up
- Light to moderate aerobic activity, running, skipping and jumping at about
60 to 80% of maximum intensity. This will raise player’s body temperature level;
elevate oxygen uptake and switch to aerobic system.
2. Dynamic Stretching
- This gets your muscles ready for a workout that will extend your range of
motion. Focusing on one particular muscle group at a time, it also help you
increase your strength and protect your body against injury from overexertion.
These are the example of Dynamic Stretching used in Futsal
Lunges – refer to any position of the human body where one
leg is positioned forward with knee bent and foot flat on the
ground while other leg is positioned behind.
How to do a lunge:

1. Start by standing up tall

2. Step forward with one foot until your leg reaches a
90-degree angle. Your rear knee should remain parallel to the ground and
your front knee shouldn’t go beyond your toes.
3. Lift your front lunging leg to return to the starting position.
High Knees/Knee Hugs – While jogging, bring your knees up as high as you can
as if you’re trying to bring them to your chest.
Butt-Kicks – Just as the name implies, stand straight and jog back and forth while
bringing your feet up to kick your rear end.
Inchworm – The primary goal of this exercise is to dynamically stretch your
hamstrings. It also engages
the muscles of your chest and
shoulders while stabilizing
your abdominals.
How to do the Inchworm:

1. Stand tall, feet hip

distance apart, and
toes aimed forward.
2. Hinge at the hips, with
a flat back, and place your hands on the floor in front of you.
3. Walk your hands forward into plank position.
4. Either walk your feet forward toward your hands or walk your hands back to
your feet to return to your forward bend. Make sure to keep your legs as
straight as possible.
3. Workout
These are the example of exercise/workout used in Futsal
Futsal Ball Toe Touches – Start with left foot on the ball.
Quickly switch feet, driving opposite arm and engaging core.
Stay light on your feet making explosive movements with
quick toe touches.
Forward/Back Shuffles – Start kneeling with one knee and
the same side hand on the ground next to one of the cones. Drive up and accelerate
towards the second cone in front of you with quick feet. Jog around cone and then
backwards to the starting point.

Agility Ladder Run – Stand facing the ladder at one

end with feet hip-width apart. While moving forward,
place right foot outside the ladder while your left foot
steps inside the ladder cell. Then, step left foot
outside of the next rung and your right foot inside
the cell.
 ACTIVITIES

Activity 1
Directions: Together with your family member/s, create a four to five-minute
warm-up exercise using the five given Physical Activities and Warmup
Exercises in Futsal. Wear your proper PE uniform or comfortable
clothing appropriate and suitable for a physical activity. Choose your
own warm-up music.
Be actively creative. You can do it!

Share your work with us either via social media or offline.

1. You may paste one photo of you and your family doing the task.

2. You may share your photos and video with your thoughts and experiences in
social media. Tag your MAPEH teacher and your family.
3. Send your four to five-minute warm-up exercise video to your MAPEH
teacher, via e-mail or messenger.
NO. Criteria Points

1 Excellent preparation for the warm-up. 20

The warm-up accurately represents the

2 appropriate movements intended for Futsal. 20

Outstanding effort and enthusiasm that possess

3 with a positive attitude. 20

4 Warm-up is very well done and suits to Futsal 20

Demonstrates proper postures in doing the warmup

5 20

TOTAL 100
Activity 2
Directions: Find 8 different words that are related to our topic on the word hunt
puzzle. Trace, encircle or make a line on the words if you find them.
P S I N T G U I R D H D L U D V J I H L S T
O H A S T E R N H A N J U F R E V E A A C O
S U D C V H Y C F G J K N L A Y U P F D R E
I F L G T H K H J U H D G U O U O J K D K T
T F L Y O V E W O U K D E P E D S N B E R O
S L G T S G A O I N N G S O N C E N T R R U
G E M O A S G R T O U S A N G G A L I R N C
U S O H T L A M S B D R I O N D F E S U A H
H A K S A T A L A M M F G A G N I T O N H E
E N D Y N A M I C S T R E T C H I N G O K S
E U T M O S R T A P L O S K R A P A G R E C
N N O U G N I T I O S N B F O R W A R D S S
K N A J L B U T T K I C K S I Z I R A M B Y

WRAP–UP

Directions: Complete the table below.

Physical Activities and Warm up in Futsal

STRETCHING WORKOUT/ACTIVITIES

1.
3.

2. 4.

DYNAMIC 5.

LUNGES 6. 7. 8.
 VALUING

Direction: Complete the statement below.

1. Doing Warm up preparation before any physical activity is important because
__________________________________________________________________________________
2. In this time of pandemic, physical activity is important because
_________________________________________________________________________________
_________________________________________________________________________________

POSTTEST

I. Directions: Read the following questions carefully. Encircle the letter of the correct
answer.

1. Which of the following is also called the pulse raiser?

a. Workout c. Warm Up

b. Training d. Cool down

2. What type of stretching involves moving the body part in the desired way until
reaching the full range of motion?

a. Dynamite Stretching c. Ballistic Stretching

b. Static Stretching d. Dynamic Stretching
3. Which of the following dynamic stretching where one leg is positioned forward
with knee bent and foot flat on the ground while other leg is positioned behind?

a. Butt Kick c. Inchworm

b. Lunges d. High Knees

4. Caleb wants to improve his agility in playing futsal. Which of the following
workout he needs to practice?

a. Toe Touches c. Jog and Sprint

b. Ladder Run d. 50m sprint

5. Which of the following exercise is done by bringing your knees as high as you
can as if you’re trying to bring them to your chest?

a. Butt Kick c. Inchworm

b. Lunges d. High Knees

KEY TO CORRECTION