Hope Ii Module 3

Individual and Dual Sports
Republic of the Philippines

Department of Education
Region V - Bicol
SCHOOLS DIVISION OFFICE OF
ALBAY Grade Level/Section: Grade 11
MARCIAL O. RAÑOLA
Individua
MEMORIAL SCHOOL and Dual
San Francisco, Guinobatan, Albay Sports
MODULE 3 Subject Teacher’s:
Mischell N. Sabao , Rose Ann Mujar
Sharon Barrameda, Jaypee Conda

Department of Education Grade Level/Section: Grade 11
Region V - Bicol HEALTH OPTIMIZING PHYSICAL EDUCATION
SCHOOLS DIVISION OFFICE OF 2
ALBAY
MARCIAL O. RAÑOLA MEMORIAL
SCHOOL
San Francisco, Guinobatan, Albay
Subject Teacher’s:
Mischell N. Sabao . Rose Ann R. Mujar
Sharon Barrameda. Jaypee Conda
MODULE 3
HOPE 3a
Module 3: Athletics
Region V - Bicol
MARCIAL O. RAÑOLA
MEMORIAL SCHOOL
HOPE 3a
Module 3: Athletics
Region V - Bicol
MARCIAL O. RAÑOLA
MEMORIAL SCHOOL
Good day! This module will help you understand the following concepts about individual sports
specifically in athletics event:
1. History of Athletics
2. Equipment and Facilities
3. Running/Track Events
4. Field Events
5. Basic Drills
Learning Objectives
1. Understand the foundation of the Sport Athletics

2. Identify the different facilities and equipment used in the game
3. Observes personal safety protocol to avoid dehydration, overexertion, hypo-and
hyperthermia during MVPA participation
4. Self-assesses health-related fitness (HRF) status, barriers to physical activity assessment
participation and one’s diet
5. Sets FITT goals based on training principles to achieve and/or maintain
Lesson 1:
Individual Sports – ATHLETICS
A competitive sport involving, running, walking,

throwing, and jumping. Another term used for Athletics is
Track and Field.
HOPE 3a
Module 3: Athletics
Region V - Bicol
MARCIAL O. RAÑOLA
MEMORIAL SCHOOL
Athletics is claimed to be the oldest sports known to mankind. During prehistoric era
mankind use spear in hunting preys which likened to be javelin throwing; running after preys is
like the races today; and avoiding obstacles are just like hurdles and jumping events.
Here are some recorded data on the History of Athletics
• Greeks conducted competitions as
ceremonies to honor Zeus and other
gods.
• Running event is the oldest organized
sports.
• Athletics is a part of religious festivals,
as with the Olympic games in Ancient
Greece.
• The game started at 776 B.C. was
enormously popular event and is only
exclusive for men.
• There was only one event played and
that is footrace of about 186 yards
Baron Piere de Courbetin a French aristocrat

who revived the Olympic Games.
• 1896 the beginning of modern Olympic
Games held at Athens Greece.
• Olympics competitions has been a
major event filled with drama and
surprises which was awaited every four
years.
HOPE 3a
Module 3: Athletics
Region V - Bicol
MARCIAL O. RAÑOLA
MEMORIAL SCHOOL
• In the 1900’s American system
education was introduced in the
Philippines and sports is an integral part
of this system.
• In 1912 the governing body for
Athletics namely International Association of Athletics Federations (IAAF) was founded.
Can you follow students? I know you have different views on what we are discussing,
but the next topic will give you more understanding about athletics.
Let’s continue.
Lesson 2:
Individual Sports – ATHLETICS Equipment and
Facilities
1. Starting blocks is a fixed elevated object used by sprinters to push

them oft the starting line for an additional momentum.
2. Hurdles: is an upright obstacle run over by the athletes. The

standard height of hurdles is presented in the table below.
Category Height for Men Height for Women

110-meter-high 1.067 meters 0.838 meters
hurdles
400-meter low 0.914 meters 0.762 meters
hurdles HOPE 3a
Module 3: Athletics
Region V - Bicol
MARCIAL O. RAÑOLA
MEMORIAL SCHOOL
3. Baton a short bar carried by athletes in completing a relay race
4. Javelin a spear shaped equipment used in throwing events. The

measure of the Javelin is presented in the table below.
Weight Measurement
Men 800 2.6m-2.7m
Women 600 2.2m-2.3m
5. Discus Plate is a metallic disc plate used in throwing events. The

measurement and weight of the disc plate is presented in the table
below.
Weight Measurement
Men 2 kg 22 cm in diameter
Women 1 kg 18 m in diameter
HOPE 3a
Module 3: Athletics
Region V - Bicol
MARCIAL O. RAÑOLA
MEMORIAL SCHOOL
6. Iron shot a heavy metall ball used in throwing events. The

weight of the iron ball is presented in the table below.
Weight
Men 7.26kg
Women 4kg
7. Horizontal Crossbar a stick shaped equipment made of

plastic or wood where athletes jumps over in High Jump.
8. Bar support an adjustable post that determines the
height of the bar in High Jump.
9. Landing Foam a foam or cushion where athletes land in
High jump for safety measures.
10. The Track Oval
HOPE 3a
Module 3: Athletics
Region V - Bicol
MARCIAL O. RAÑOLA
MEMORIAL SCHOOL
Lesson 3:
Individual Sports – ATHLETICS – Running / Track Events
1. Sprints events in athletics: this are games where runners exert full speed in running a
short distance race.
• 100, 200- and 400-meter dash are the sprint events in athletics.
Starting Position: The starting position in sprint races is also known as the crouch
start. In sprint races getting a good start is a big merit in the performance of the
athletes. It requires timing and coordination that can only be developed with
dedicated practice and training.
Three Types of Starting position
Bunch: The toes of the rear foot is

approximately level with the
heel of the front foot, and both
feet are placed well back from
the starting line.
Medium: The knee of the rear leg is placed

opposite on the half of the
HOPE 3a
Module 3: Athletics
Region V - Bicol
MARCIAL O. RAÑOLA
MEMORIAL SCHOOL
front foot.
Elongated: The knee of the rear leg is level with or slightly behind the heel
of the front foot.
Commands and body position in starting a sprint race
a. “On your mark”

• In this command runners approach the starting line and getting ready for their
start position.
• Front foot of the runner is placed approximately one and a half feet behind the
line.
• The toe of the rear foot is placed aligned with the heel of the other foot.
• Fingers and thumb are in tripod position behind the line and about a shoulder
width apart.
b. “Set Position”
• In this command the runner’s hips raised slightly higher than the shoulders.
HOPE 3a
Module 3: Athletics
Region V - Bicol
MARCIAL O. RAÑOLA
MEMORIAL SCHOOL
• There should be an angle of about 90 degrees at the front knee and 120 degrees on
the rear knee
• When viewed from the side, the shoulder should be above the starting line.
• Remain motionless, take breath and hold until the gun signal.
c. Gun or “Go” signal

• Rear leg pushed off forcibly and come out low, fast and close to the ground.
• One arm swing hard in forward motion and the opposite swings back at the hip
level.
• After moving out of the starting line accelerate and think of being ahead by 20
meters and exert maximum effort until you finish the race.
2. Middle- and Long-Distance races is an event in a form of continuous running over a long
distance. It requires the runners to exert minimal effort over a long period of time that
would definitely tests their endurance.
Starting position in middle- and long-distance running is commonly known as

Standing start.
Commands and body position in starting a sprint race
HOPE 3a
Module 3: Athletics
Region V - Bicol
MARCIAL O. RAÑOLA
MEMORIAL SCHOOL
a. “On your mark”

• In this command runners approach the starting line placing one foot behind
the line and the other foot slightly at the back.
• The feet are about shoulder-width apart to obtain a wellbalanced position.
• Bend the knees and lean forward.
• Arms synchronized with the legs - in this case, left foot forward with right
arm forward and vice versa.
• Remain motionless.
b. Gun or “Go” signal

• Runners push off away from starting line with minimal force so they can conserve
energy since they are going to run longer.
• Good acceleration will give you a nice
position inside the lead pack.
3. Hurdles are events in athletics wherein runners
jump over obstacles or barriers set in the track.
• 100-meter-high hurdles for women,110-
meter-high hurdles for men, 400-meter
low hurdles
for both men and women are the
common events in hurdles.
Hurdle Clearance:
• Get a good acceleration going towards the hurdles.
• Body leans sharply forward.
• Opposite arm thrusts forward parallel to the lead leg
• The other arm bent as elbow swung partially backward.
HOPE 3a
Module 3: Athletics
Region V - Bicol
MARCIAL O. RAÑOLA
MEMORIAL SCHOOL
• On top of the bar, take off leg (trail leg) is brought up and bent at almost right
angle with the hip going over and passing the bar
• As trailing leg is over the hurdle, the lead leg is snapped down sharply and lands
in slightly flexed position
4. Relay race is an event where in runners run a pre-set distance carrying a baton and
passing it onto the next runner. A team for a relay race is composed of four runners.
There are two standard relay races in Athletics namely 4x100 meter relay and 4x400
meter relay.
Two types of Baton Passing

a. Visual passing: This type of baton
passing is used for 4x400 meter relay and
distance relays. A runner/receiver looks
back on his partner while he waits for the
passing of baton by his approaching
teammate/passer.
b. Non-visual passing: A runner who is going

to receive the baton will not see the baton
place into his or her hand. The runner
passing the baton will give the command
as to when his receiver lift his hand and get
the baton. Non-Visual passing or handoffs
are commonly used in 4x100m relays.
HOPE 3a
Module 3: Athletics
Region V - Bicol
MARCIAL O. RAÑOLA
MEMORIAL SCHOOL
Lesson 4:
Individual Sports – ATHLETICS –
Field Events
1. Jumping events
a. Long Jump
Competitors build momentum by running down the track as he approaches the take-
off board. They will then leap forcefully from the take-off board into the jumping pit
(sand area).
b. Triple Jump
The triple jump is similar to the long jump, but there are three combined jumps.
These are called the hop, step, and jump. The athlete will first build momentum by
running down the track ;(HOP) at the take off point they will jump from one foot and
land on that same foot ;(STEP) they then jump again, this time landing on the
opposite
HOPE 3a
Module 3: Athletics
Region V - Bicol
MARCIAL O. RAÑOLA
MEMORIAL SCHOOL
foot ; (JUMP) finally they jump as far as they can and land on both feet.
c. High Jump
In the high jump event, the athlete starts by running to build momentum. At the take
off point the jumper must jump as high as he can over the crossbar without knocking
it over. After jumping over the crossbar jumpers will be in a downward motion
landing on a big cushion.
Two techniques in High Jumping:

1. Scissor Kick
• Upon take off drive your lead leg up with your
knee past the horizontal line of the bar.
• Once your lead leg is over, kick the other foot
over the bar.
• Land on your feet to complete the jump.
2. Fosbury Flop
• On takeoff, the foot should be pointing roughly
towards the far corner of the landing area.
HOPE 3a
Module 3: Athletics
Region V - Bicol
MARCIAL O. RAÑOLA
MEMORIAL SCHOOL
• To clear the bar an athlete will need to arch his body as he goes over the bar.
• On the downward motion of the body
the athlete drops his hips which lifts the legs in a natural reaction and landing in a
supine position.
2. Throwing events:
Shot put
• A throwing event wherein athletes throw a
heavy metal ball or the iron shot as far as
possible.
• The athlete must launch the iron shot from
within a ring 2.135 meters (7 feet) in diameter
and fall within the legal sector (34.92°) on the
ground from the center of the circle.
• The iron shot weighs 7.26kg/16lb for men and
4kg/8.8lb for women.
Discuss Throw
• A throwing event in which a diskshaped
object known as discus is thrown as far as
possible.
• In modern competition the discus must be
thrown from a circle 2.5 meters (8.2 feet) in
diameter and fall within a 40° sector marked on
the ground from the center of the circle.
• The discus weighs 2kg for men, 1kg for
women, that is 22cm in diameter for men, and
18cm for women.
Javelin Throw
• A throwing event in which a spear is thrown
for a distance.
HOPE 3a
Module 3: Athletics
Region V - Bicol
MARCIAL O. RAÑOLA
MEMORIAL SCHOOL
• The javelin that is used in competitions is a spear either made of metal or wood with a
sharp metal point.
• Its overall length must be at least 260 cm (102.4 inches) and its weight at least 800 grams
(1.8 pounds). The women’s javelin is somewhat shorter and lighter, a minimum 220 cm
(86.6 inches) long and 600 grams (1.3 pounds) in weight.
• After a short run, the javelin is thrown directly forward
with an over-the-shoulder motion into a 29° sector marked on
the
field.
Lesson 5:
Basic Drills in Athletics
Drills is training by using small series of repeated activities. A drill is done to focus on the basic
skills of a particular sport. Drills is effective in improving muscle memory. With these athletes
can improve his body coordination by moving freely and responding accurately into different
actions.
1. Running
• High Knees:
Stand in an upright posture with a distance of your feet hip-width apart. Next is lift up
your left knee just above your hip level. As your left knee lands on the floor switch and
lift your right knee above your hip level. Continue the same action going in a forward
motion with alternating leg movements at a sprinting or running pace.
• A-Skip:
Drive your knee up forcefully above your hips. As you move down your knee lift the
other one in a skipping motion. Your foot must be in a dorsiflexed position. This is a
small skip since you land on the same foot and then switch.
HOPE 3a
Module 3: Athletics
Region V - Bicol
MARCIAL O. RAÑOLA
MEMORIAL SCHOOL
• B-Skip
Just like A skip you start by driving your knee up and then extend it forward as it
goes into a downward motion with your glutes and hamstrings, pawing your foot to
the ground. Continue doing an alternating leg movement in a forward motion.
• Butt-kicks
Slowly bring your right heel to your buttocks

by contracting your hamstring muscle. Place
the ball of your right foot back on the ground,
and slowly bring your left heel to your
buttocks. continue alternating your right and
left heels, picking up your pace going in a
forward motion.
• Straight-leg bounds
Start with an upright body position. The arms are swinging vigorously the same
movement as to normal running. The athlete’s legs should mimic a scissors motion as
they move their legs forward.
2. Jumping Drills
• Bounding
Bounding is an exaggerated run with a higher lifting of knees and longer leg stride
movements similar to a leaping motion.
• Star Jump
Start with running of 3-5 steps to build momentum. Once you build momentum jump
explosively as high as you can. As you move up lift your arms up and open your legs to
the side. Continue the same movement/steps in a forward motion.
HOPE 3a
Module 3: Athletics
Region V - Bicol
MARCIAL O. RAÑOLA
MEMORIAL SCHOOL
• Hops drills
Start by springing one foot and land on the same foot. To make it more effective end the
springing motion with a butt kick and continue doing this for about three to five meters
before switching on the other side.
3. Throwing drills
• T Push-Ups
Start in a high plank position. Afterwards perform one push
up then rotate your entire body into a side plank extending
the outer arm towards the ceiling. Perform the steps on the
other side of your body. Continue the process on both sides
alternately.
• Triangle Push-Ups
Start in a high planking position with your hands
creating a triangle shape under your torso. Bend your
elbows up to 90 degrees angle so your torso moves down
almost close to the ground. Continue the same process as
many as you can.
• Triceps Dips
Start in reverse tabletop position on the floor with your fingers
pointing toward your feet. Bend and straighten your arms to
complete a repetition.
• Torso Circles with medicine ball
Stand with feet shoulder-width apart and knees slightly bent.
Hold the medicine above your head with arms straight. Start rotating your arms
clockwise while holding the medicine ball. Avoid bending your arms to make the
exercise more effective. Rotate arms all the way around in a circular motion.
HOPE 3a
Module 3: Athletics
Region V - Bicol
MARCIAL O. RAÑOLA
MEMORIAL SCHOOL
Lunges
Hold dumbbells in both of your hand resting down on your pocket

level. Lunge forward so your right knee is straight and your left
knee is
bent. Do it as well on the other side and repeat the process in a
continuous alternating forward motion.
Reflection Time: In a long bond paper, Write your own

opinion/perspective about the following;
1. Individual sports instill higher levels of self-reliance, discipline and

passion in athletes. Winning or losing is entirely up to you, and every
competition is a chance to beat your personal best.
2. Individual sports lack the opportunity for athletes to form the same
bonds as those on teams, and they do not have the same social aspects.
This can mean the individual sports can be lonely and secluding.
3. Individual sports can cause athletes to have an unhealthier

relationship with losing as they lack the support and accountability of a
team. A losing streak for an individual athlete can drastically impact
their overall confidence in their abilities.
4. Youth athletes in individual sports learn to be self-reliant. Their success is entirely

dependent on their own efforts. If they want to win, they can’t count on someone else carrying
them through the competition. If they lose a match, individual sport athletes can’t blame
anyone else for their failure. This teaches them to be responsible for their own action and
decisions.
5. Individual sports can teach players how to be comfortable in the spotlight. All eyes are on
them during play and they can’t hide out in a crowded field. Being comfortable performing
solo in front of a crowd can come in hand for school and work presentations later in life.
References
• https://www.worldathletics.org/heritage/history
HOPE 3a
Module 3: Athletics
Region V - Bicol
MARCIAL O. RAÑOLA
MEMORIAL SCHOOL
• https://www.brianmac.co.uk/sprints/starts.htm
• https://athleticscoaching.weebly.com/relay.html
• https://www.ducksters.com/sports/trackandfieldjumping.php
• https://highjump.club/high-jump-scissor-kick-technique/
• https://www.worldathletics.org/disciplines/throws/shot-put
• https://www.britannica.com/sports/discus-throw
• https://digitaltrackandfield.com/shot-put-discus-
warm-routines/
• https://strengthrunning.com/2015/09/running-
drills-to-improve-speed-formefficiency/
• https://www.suunto.com/sports/News-Articles-container-page/8-essentialrunning-form-
drills/
HOPE 3a
Module 3: Athletics

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Individual and Dual Sports

Republic of the Philippines

Republic of the Philippines

1. Understand the foundation of the Sport Athletics

A competitive sport involving, running, walking,

Baron Piere de Courbetin a French aristocrat

1. Starting blocks is a fixed elevated object used by sprinters to push

2. Hurdles: is an upright obstacle run over by the athletes. The

Category Height for Men Height for Women

3. Baton a short bar carried by athletes in completing a relay race

4. Javelin a spear shaped equipment used in throwing events. The

5. Discus Plate is a metallic disc plate used in throwing events. The

6. Iron shot a heavy metall ball used in throwing events. The

7. Horizontal Crossbar a stick shaped equipment made of

Three Types of Starting position

Bunch: The toes of the rear foot is

Medium: The knee of the rear leg is placed

Commands and body position in starting a sprint race

a. “On your mark”

c. Gun or “Go” signal

Starting position in middle- and long-distance running is commonly known as

Commands and body position in starting a sprint race

a. “On your mark”

b. Gun or “Go” signal

Two types of Baton Passing

b. Non-visual passing: A runner who is going

Two techniques in High Jumping:

Slowly bring your right heel to your buttocks

Hold dumbbells in both of your hand resting down on your pocket

Reflection Time: In a long bond paper, Write your own

1. Individual sports instill higher levels of self-reliance, discipline and

3. Individual sports can cause athletes to have an unhealthier

4. Youth athletes in individual sports learn to be self-reliant. Their success is entirely

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