Physical Education and Health 2 (HOPE 2) : Quarter 3 & 4

11 SENIOR HIGH SCHOOL
Physical Education
and Health 2
(HOPE 2)
Quarter 3 & 4
(DO_Q3_HOPE2_GRADE11_MODULE1-6)1
HOPE 2 – Grade 11
Alternative Delivery Mode
Quarter 3 & 4: Sports
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
Development Team of the Module
Writer: Marilou V. Bataan, Trishia R. Bon, Rafael Antonio L. Dizon, Jayson B. Sabalsa &
George L. Postrado
Editors: Noel T. Marquez and Triscilla Kate S. Dimaunahan
Reviewers: Alfredo A. Galicia
Illustrator:
Layout Artist: Raphael A. Lopez
Management Team:
Meliton P. Zurbano, Schools Division Superintendent, OIC
Filmore R. Caballero, Chief-Curriculum Implementation Division
Jean A. Tropel, Education Program Supervisor – Learning Resources
Alfredo A. Galicia, EPS-MAPEH
Printed in the Philippines by
Department of Education – National Capital Region – SDO VALENZUELA
Office Address: Pio Valenzuela St., Marulas, Valenzuela City

Telefax: (02) 292 – 3247
E-mail Address: sdovalenzuela@deped.gov.ph
2
This module was designed to help you identify and describe the
different types of sports and its nature and have an awareness on how the
different types of sports are being played. In this module you will also
understand the role of sports as a form of physical activity in managing one’s
stress. You will be provided with activities that will lead you to draw the
essential question, diagnose, and activate your prior knowledge of sports.
This module will deal about Types of Sports and its Nature (Managing
One’s Stress through Sports)
After going through this module, you are expected to:
1. Describe the role of physical activity assessments in managing one’s

stress
Activity 1: IDENTIFY ME!

Directions: Identify if the following sports are under Individual/Dual Sports
or Team Sports. Write your answer on the space provided in
column B.
A B
1. Arnis
2. Badminton
3. Baseball
4. Basketball
5. Chess
6. Soccer
7. Swimming
8. Taekwondo
9. Tennis
10.Volleyball
1 (DO_Q3_HOPE2_GRADE11_LESSON1)
Lesson TYPES AND NATURE OF SPORTS
1 (Managing One’s Stress through
Sports)
SPORTS
Sports are activities that require physical actions and skills where
individuals or teams compete under a set of rules. Sports are also all forms
of competitive physical activity which, through
casual or organized participation, aim to maintain,
or improve physical fitness, abilities/skills, and
mental well-being and to form social relationships
while providing entertainment to participants, and
in some cases, spectators. It can be played
individually, in pairs, or in teams composed of three
or more players.
Activity 2: SPORTS PARTICIPATION

Remember one or more sports that you participated in or played before. Kindly
describe how you played the game and include the materials and equipment
you used. Write the description in the box below.
TYPES OF SPORTS AND ITS NATURE: Individual/Dual Sports and Team Sports
Sport can be classified in terms of the number of players in each

competing side. It can be categorized into individual, dual and team sport.
Individual/Dual Sports
Individual sports are played by one participant against another.

Sports, such as bowling, track and field and swimming events are considered
individual sports, which are sports played alone without teammates. Dual
sports are sports played by two individuals competing against another pair.
Examples of sports that can be played as individual and/or dual include,
lawn tennis, table tennis, badminton and so on.
Team Sports
Team Sports consist of 3 or more

players that played in each team. It also
involves organized groups of players
competing with each other. Some of the
popular examples of team sports are
basketball, volleyball, baseball, football,
and softball.
MANAGING ONE’S STRESS THROUGH SPORTS
Stress is the reaction of the body and mind to life demands or threats.
These demands are referred to as stressors. Stressor is a stimulus that
causes an individual to experience stress (e.g. Separation, death of loved
ones, financial problem, etc.). Stress is an inevitable part of our lives, and it
happens for many reasons such as environmental factors, fatigue, illness,
loneliness and too much work. It needs to be managed properly. There are
two types of stress: Eustress and Distress.
Eustress is a positive stress that stimulates a person to function better
while Distress is a negative kind of stress that causes harm to the body.
Managing stress seems to be tough to do, but we need to learn how to cope
with it the right way. If not properly dealt with, it can lead to many health
concerns like difficulties in sleeping, poor immunity, hypertension, and even
heart disease. It can be managed in different ways, sports or other forms of
physical activity can be an effective component in managing one’s stress.
Because engaging in sports can:
● Improve your mood
● Boost self-esteem
● Reduce stress and depression
● Improve your sleep
● Sharpen memory and thinking
Activity 3: SPORTS’ BENEFITS

A. Participating in sport activities can get a lot of health benefits, these can
be physical, emotional, mental, and social benefits. In this activity, give
some benefits in each component that can be derived from playing sport.
A. How does sport or any form of physical activity help a person to cope up
with stress?
Activity 4:
Directions: Inform the public about the role of physical/ sport activity in
managing stress. Choose one activity that you will use in
presenting your information.
1. Infographic /Brochure
2. Poster
3. Fitness Video
Activity 5: AGREE OR DISAGREE

Directions: Put a if you agree with the statement and if you disagree.
1. Sports are made up of rules.
2. Individual sports are played by two competing pairs.
3. Encouragement is one of the barriers in participating in sport
activity.
4. It is necessary to learn the basic skills of each sport to
properly play the game.
5. Basketball, volleyball, and baseball are examples of individual
sports.
6. Stress is your body's way of responding to any kind of
demand or threat.
7. Stressor is a positive form of stress having a beneficial effect
on health, motivation, performance, and emotional well-being.
8. Distress is a negative kind of stress that causes harm to the
body.
9. Engaging in sport can increase stress and anxiety.
10. Stress has physical and emotional effects on a person and
creates positive or negative feelings.
This lesson will cover the self-assessment tool of health-related fitness

for individual and dual sports/team sport. Specifically, this topic will include
related physical activities for badminton and basketball.
At the end of this module, the learners are expected to:
● self-assess the health-related fitness (HRF) status, barriers to
physical activity assessment participation and one’s diet.
Activity 1: Filling right
The topic on physical fitness has been spiral in the entire senior high
school curriculum. Fill in the box with the correct term to complete the
mapping diagram about fitness. Choose your answer from the words inside
the box.
Body Composition
Cardio-vascular Endurance
Flexibility
Health-related Fitness
Muscular Strength and Endurance
Activity 2: You complete me
The lesson on health-related fitness will relate to the physical activities related
to sports badminton and basketball. Let us take a recall on the meaning of fitness by
arranging the word or phrases found inside the basketball picture. Then, write it on
the badminton racket to complete the main thought.
Lesson Health-related Fitness Self-assessment
2 (Individual and Dual Sports/ Team
Sport)
Activity 3: SPORTS ASSESSMENT

Complete the table with the following sports category and health-related
fitness component.
Sports Sports Category (Individual/dual Health-Related Fitness

or Team Sports) Component
Basketball
Volleyball
Badminton
Table tennis
Football
Chess
Arnis
Swimming
Soft ball
Gymnastic
Activity 4: My Heartbeat
After you have classified your body composition, you need to determine
your resting heart rate before you start the physical activity. Performing any
form of physical activity will change your heartbeat and you may not sustain
doing it because you might lose your breath. Your heartbeat per minute
measures your cardio-vascular endurance. First, you need to identify your
target beat per minute (bpm) in performing moderate activity. Then, if your
body is already stabilized in doing so, that is the time you upgrade to vigorous
activity. Here are the steps in getting your resting heart rate (RHR):
Step 1: Take a rest for 10 minutes. The best time to get RHR is in the
morning after you wake up.
Step 2: Place your pointing and middle fingers on your inside
wrist.
Step 3: Count the beats for 10 seconds. Then, multiply the result
by six (6) to get the number of beats per minute.
Example: 7 x 6 = 42 bpm
Step 4: Subtract your age from 220 and multiply it by 60% to get the
moderate target heart rate on physical activity. Note: 220 is the
standard figure. If you want to perform vigorous physical activity,
multiply your bpm by 90% to get the target heart rate. In this module,
you will only take moderate physical activity and get a moderate target
heart rate.
Example: 220 – 17 = 203 x 0.60 = 121.8 bpm
Step 5: Subtract your bpm in step 3 from your bpm in step 4. Multiply the
difference by 60%.
Example: 121.8 – 42 = 79.8 x 0.60 = 47.88 bpm This bpm
indicates your target heart rate in performing moderate physical activities.
Item Computation
No.
1. x6= bpm
Your
Turn! 2 – 3. 220 – = x 0.60 =
bpm
4 – 5. 121.8 – = x 0.60 =
bpm
Classification of RHR:
below 60 bpm – low RHR
60-100 bpm – normal RHR
above 100 bpm – fast RHR
Activity 5: Wrap-up
At any rate, accidents may happen unexpectedly. It is important to
prepare movement by taking exercise before the physical activity and
performing
exercise afterwards.
Activity 6: Barriers to being active quiz
Directions: Listed below are reasons that people give to describe why they
do not het as much physical activity as they think they should.
Please read each statement and indicate how likely are to say of
the following statements:
3 Very likely
2 Somewhat likely
Somewhat
1 unlikely
0 Very unlikely
No.
HOW LIKELY ARE YOU TO SAY … 3 2 1 0
1 My day is so busy now, I just don't think I can make the

time to include physical activity in my regular schedule.
2 None of my family members or friends like to do anything

active, so I don’t have time to exercise.
3 I'm just too tired after school to get any exercise.
4 I've been thinking about getting more exercise, I just can't

seem to get started.
5 I'm getting older so exercise can be risky.
6 I don't get enough exercise because I have never learned the

skills for any sport.
I don't have access to jogging trails, swimming pools, bike
7
paths, etc.
8 Physical activity takes too much time away from other

commitments – time, work, family, etc.
I'm embarrassed about how I will look when I exercise with
9
others.
10 I don't get enough sleep as it is. I just couldn't get up

early or stay up late to get some exercise.
11 It's easier for me to find excuses not to exercise.
12 I know of too many people who have hurt themselves by

overdoing it with exercise.
13 I really can't see learning a new sport at my age.
14 It's just too expensive. You must take a class or join a

club the right equipment.
My free times during the day are too short to include
15
exercise.
16 My usual social activities with family or friends do not

include physical activity.
17 I'm too tired during the week and I need the weekend to
catch up on my rest.
18 I want to get more exercise, but I just can't seem to take
myself stick to anything.
19 I'm afraid I might injure myself or have a heart attack.
20 I'm not good enough at any physical activity to make it fun.
21 If we had exercise facilities and showers at work, then I

would be more likely to exercise.
Activity 7: What’s my score?

Follow these instructions to score yourself:
• Enter your rating in each item below.
• Add the three scores on each line. A score of 5 or above means this is an
important barrier for you to overcome.
• Your barriers to physical activity fall into one or more categories: lack of
time, social influences, lack of energy, lack of will power, fear on injury,
lack of skill, and lack of resources.
+ + =
1 8 15 Lack of time
+ + =
2 9 16 Social Influence
+ + =
3 10 17 Lack of energy
+ + =
4 11 18 Lack of motivation
+ + =
5 12 19 Fear of injury
+ + =
6 13 20 Lack of skill
+ + =
7 14 21 Lack of resources
This module was designed and written with you in mind. It is here to
help you master the FITT (Frequency, Intensity, Time, and Type). The scope
of this module permits it to be used in many different learning situations.
The language used recognizes the diverse vocabulary level of students. The
lessons are arranged to follow the standard sequence of the course. But the
order in which you read them can be changed to correspond with the
textbook you are now using.
This module will deal about FITT (Frequency, Intensity, Time, and Type)
1. set FITT goals based on training principle to achieve and/ maintain
health related fitness.
Activity 1: Listed below are the different sports events. Determine the
following if it is moderate or vigorous physical activities. Put a
check mark ( / ) to the corresponding column.
Sports Events Moderate Vigorous
1.Basketball
2.Volleyball
3.Chess
4.Table tennis
5.Cycling
6.Badminton
7.Football
8.Arnis
9.Swimming
10.Weightlifting
Lesson FITT
3 (Frequency, Intensity, Time,
and Type)
Participating in sports like basketball, volleyball and badminton or any
physical activities helps you to improve health and physical fitness. However,
over engaging to these activities in terms of intensity, time may cause fatigue.
Understanding the concepts of FITT (Frequency, Intensity, Time and Type)
will help you create work plan to achieve your fitness goal effectively.
In the previous lesson you’ve learned about the different types of sports
and its nature, the importance of sports and its effect in one’s health. Now,
you use sports as one of the keys to lessen the effect of stress brought by
different instances in your environment. Participation in any sports has great
impact in person’s overall health. It might change the lifestyle of the person
involve. Having the idea about the proper training program will help an
individual to achieve the fitness goal and lessen the injury that may
encounter during workout.
Engaging in physical activities would be beneficial and highly effective

if you use the FITT principles. FITT stands for Frequency, Intensity, Time and
Type which are guidelines that must be consider in preparing for the workout
plan to get the maximum benefits of the program.
⮚ Frequency refers to the number of training sessions that are performed during
a given period of time. The numbers of physical activities session per week
must be consider. Frequency often depends on a variety of factors including
the type of physical activities you're doing, how hard you're working, your
fitness level, and your exercise goals.
⮚ Intensity pertains to the degree of intensity that is based on the amount of
work you must put into. Intensity has to do with how hard you work during
exercise. How you can change the intensity depends on the type of workout
you're doing.
➢ Time is the duration of work out or how long the work out will be conducted.
The next element of your workout plan is how long you exercise during each
session. There isn't one set rule for how long you should exercise, and it will
typically depend on your fitness level and the type of workout you're doing.
⮚ Type refers to what kind or mode of physical activities will be done. The type
of exercise you do is the last part of the F.I.T.T. principle and an easy one to
manipulate to avoid overuse injuries or weight loss plateaus.
Activity 2. Warm Up Exercise

Materials:
Timer Basketball ball Face Towel Bottle of Water
Static warm up and stretching: Do the following warm up exercises
1. Neck Stretch (R/L) 5. Knee to Chest Stretch (R/L)
2. Bicep Stretch (R/L) 6. Forward Lunge (R/L)
3. Triceps Stretch (R/L) 7. Toe Touches (R/L)
4. Body Twist (R/L) 8. Ankle Stretch
Activity 3. Time to workout

1. Select a set of Basketball skill drills that fit your physical fitness.
2. You are encouraged to execute all the exercises or drills from your
activity.
3. Have at least 10-20 seconds interval/ rest every after drill.
4. Repeat static exercises for cool down.
Ball Handling Drills in Basketball
Moderate Vigorous
Frequency 3 times per week 4-5 times per week
Intensity RPE of about 9-11 RPE of about 12-15
Time 10 - 15 minutes 20 - 25 minutes
Type -Wrap-around ankle -Wrap-around ankle

-Wrap-around leg -Wrap-around leg
-Wrap-around waist -Wrap-around waist
-Wrap-around head -Wrap-around head
-Figure of 8 around
the legs
Ball Dribbling Drills in Basketball
Moderate Vigorous
Frequency 3 times per week 4-5 times per week
Intensity RPE of about 9-11 RPE of about 12-15
Time 15 - 20 minutes 20 - 30 minutes
Type -Side dribbling (right -Side dribbling (right

hand) hand)
-Side dribbling (left -Side dribbling (left

hand) hand)
-Dribbling between the -Dribbling between the

legs legs
-Crossover dribbling -Crossover dribbling

- Dribbling behind the
back
Direction. Kindly answer the question below.
1. Why it is important to use the FITT principle in reaching your

fitness goal? Cite at least 5 benefits and explain.
Activity 4. My own Workout Program
Create your own workout/training program with the use of FITT principle.
Moderate Vigorous
Frequency
Intensity
Time
Type
Multiple Choice. Choose the letter of the best answer. Write the chosen
letter on a separate sheet of paper.
1. Which refers to the number of training sessions that are performed during
a given period of time?
a. Frequency
b. Intensity
c. Time
d. Type
2. Which of the following refers to what mode of physical activities will be

done?
a. Frequency
b. Intensity
c. Time
d. Type
3. Which pertains to the degree of intensity that is based on the
amount of work you must put into?
a. Frequency
b. Intensity
c. Time
d. Type
4. Which refers to the duration of work out or how long the work out
will be conducted?
a. Frequency
b. Intensity
c. Time
d. Type
5. Which of the following FITT principle categorize the level of difficulty
whether moderate or vigorous?
a. Frequency
b. Intensity
c. Time
d. Type
Create a training program or physical exercise in other sports

event using FITT principle.
This module was designed and written with you in mind. It is here to help
you master the concepts of Dehydration, Overexertion, Hypothermia and
Hyperthermia. The scope of this module permits it to be used in many different
learning situations. The language used recognizes the diverse vocabulary level of
students. The lessons are arranged to follow the standard sequence of the course.
But the order in which you read them can be changed to correspond with the
textbook you are now using.
This module will deal about Dehydration, Overexertion, Hypothermia and Hyperthermia
1. Observe personal safety protocol to avoid dehydration, overexertion,
hypothermia, and hyperthermia during moderate to Vigorous Physical
Activities MVP As participation.
ACTIVITY 1: “FIND ME” Encircle 10 words related to health condition.
Words appear in horizontal, vertical, up, and down. Write it in
the space provided below.
A D E H F G S T R O K E H O
D E H Y D R A T I O N J I V
K X L P M T N H O U R I N E
E E V O U E T I S R Q P S R
N R W T X M W R Z A B C H E
V C H H G P F S W E A T I X
I I J E K E L T A E W D V E
R S R R Q R P O T M E N E R
O E S M T A U V E W A X R T
N E D I C T B A R Z T Y I I
M F G A H U I J K L H N N O
E W V U T R S R Q O E M G N
N X H Y P E R T H E R M I A
T E D C N F L U I D B V Z Y
1. 6.
2. 7.
3. 8.
4. 9.
5. 10.
Lesson Dehydration, Overexertion,

4 Hypothermia and Hyperthermia
Engaging in sports like Badminton, Basketball, and Volleyball which
requires moderate to vigorous physical activity, certain personal safety
precautionary measure is observed to avoid injuries or even accident. In this
module we take into consideration the following health condition such as
Dehydration, Overexertion, hypothermia, and hyperthermia.
We learned how to do the proper and effective fitness goal using the
FITT principle. Engaging in sports as part of physical activities you need to
know the different challenges and health problems you may encounter such
as dehydration, overexertion, hypothermia, and hyperthermia. Let us explore
and be aware of the different health conditions.
Dehydration
⮚ It is the loss of fluid occurs in exercise through sweat and urine. Early
symptoms of dehydration include dry mouth, lethargy, and dizziness. To
avoid dehydration students must drink fluids or water before, during and
after exercise or physical activity.
Overexertion
⮚ It refers to excessive physical and skeletomuscular that result in
discomfort or injury. It happens when a person works beyond his or her
physical capacity and tolerance of his or her body’s soft tissue. To avoid
overexertion, training or physical activity must start from low intensity
level of exertion before graduating to higher level.
Hypothermia
➢ It is dangerous drop in body temperature usually caused by prolonged
exposure to cold temperature. Signs and symptoms of hypothermia are
shivering slow or shallow breathing, confusion and memory loss,
drowsiness, and loss of coordination. To avoid this to happen you must
move to a warm place, and if awaken, be given warm fluids, use layer
clothes and cover parts of the body.
Hyperthermia
⮚ It refers to several conditions that can occur when your body’s heat
regulation system can’t handle the heat in your environment, or it is an
alarming rise in body temperature. Symptoms of hyperthermia depend on
the stage it reaches or how much the body is overheated. Hyperthermia
may lead to heat fatigue, muscle cramps, heat exhaustion, and heat
stroke. To avoid hyperthermia, drink lots of fluids and avoid overexertion,
immediately stop the training or physical activity, bring the victim to a
cooler place or environment.
Activity 2. Warm me Up Materials:
Timer Basketball ball Face Towel Bottle of Water
Static warm up and stretching: Do the following warm up/stretching
exercises.
1. Neck Stretch (R/L) 5. Knee to Chest Stretch (R/L)

2. Bicep Stretch (R/L) 6. Forward Lunge (R/L)
3. Triceps Stretch (R/L) 7. Toe Touches (R/L)
4. Body Twist (R/L) 8. Ankle Stretch
Activity 3 Workout Time

1. Select a set of Basketball skill drills that fit your physical fitness.
2. You are encouraged to execute all the exercises or drills from your
choice.
3. Have at least 10-20 seconds interval/ rest every after drill.
4. Repeat static exercises for cool down.
5. For the figures of each Basketball skills please see module 3 activity
3.
Basketball Handling Drills
DAY 1 DAY 2 DAY 3
Types of drill Time No. of Time No. of Time No. of

set set set
1. Wrap around 20 1 20 2 30 2
ankle and legs seconds seconds seconds
2. Wrap around 20 1 20 2 30 2
waist seconds seconds seconds
3.Wrap around 20 1 20 2 30 2
head seconds seconds seconds
4.Wrap around 20 1 20 2 30 2
right leg seconds seconds seconds
5.Wrap around left 20 1 20 2 30 2

leg seconds seconds seconds
6. Figure of 8 20 1 20 2 30 2
seconds seconds seconds
Basketball Dribbling Drills
DAY 1 DAY 2 DAY 3
Types of drill Time No. of Time No. of Time No. of

set set set
1. Side 30 1 30 2 3
dribbling (Right seconds seconds
30
hand)
seconds
2. Side 30 1 30 2 30 3
dribbling (Left seconds seconds seconds
hand)
3.Crossover 30 1 30 2 30 3
dribbling seconds seconds seconds
4.Dribbling 30 1 30 2 30 3
between seconds seconds seconds
the legs
5.Dribbling 30 1 30 2 30 3
behind seconds seconds seconds
the back
Activity 4. Complete Me
Complete the table with the different signs and symptoms as well as
how to prevent the dehydration and overexertion in a basketball match.
Signs and Symptoms Ways to Prevent
Dehydration
Overexertion
Activity 5.
Have you ever joined in sports festival before? In what sport event
hypothermia and hyperthermia possible to happen? Cite how to prevent it?
FACTS or BLUFF. Write Fact if the statement is correctly stated and Bluff if not.
1. Overexertion refers to excessive physical and skeletomuscular
that result in discomfort or injury.
2. The conditions that occur when your body’s heat regulation

system can’t handle the heat in your environment is called as
hyperthermia.
3. The following are signs and symptoms of hypothermia include

dry mouth, lethargy, and dizziness.
4. Dehydration is a loss of fluid occurs in exercise through sweat

and urine.
5. Hypothermia is a dangerous drop in body temperature usually

caused by prolonged exposure to cold temperature.
6. Hyperthermia happens when a person works beyond his or her

physical capacity and tolerance of his or her body’s soft tissue
7. Applying safety measure is essential before planning to engage

in any sports event.
8. To avoid overexertion, training or physical activity must start

from low intensity level of exertion before graduating to higher
level.
9. Hyperthermia may lead to heat fatigue, muscle cramps, heat

exhaustion, and heat stroke
10. Signs and symptoms of hypothermia are shivering slow or

shallow breathing, confusion and memory loss, drowsiness, and
loss of coordination.
This module was designed to help you identify and describe the
different types of physical activity that depends on the ability of the person
to do the exercises from moderate to vigorous exercises. In this module you
will also learn and understand how to deal with these kinds of exercises. By
learning these modules, you will be aware also on how much effort we will
exert in doing physical activities.
This module will deal about Moderate to Vigorous Exercises.
1. Engage to moderate to vigorous activities (MVPA) for at least 60 mins a

day at settings in and out of the school.
Activity 1 – Write M if the exercise is Moderate exercises and V If it is Vigorous
exercises.
1. Brisk Walking
2. Jogging in Place
3. Running
4. Lifting 50 lbs.
5. Gardening
6. Washing the Car
7. Sweeping the floor
8. Shooting a Basketball
9. 20 Minutes Jogging
10. Wash dishes
Lesson MODERATE TO VIGOROUS

5 EXERCISES
(Engage to moderate to vigorous
activities)
What is Physical Activity?
Physical activity is a kind of activities through simple exercises.

Physical activity may not be expensive as we all know. You can just wear
comfortable clothes and wear rubber shoes and that’s it. Jogging, Running,
and doing weight exercises at home will do than to go outside now adays. We
must know also that all kinds of exercises or activities can be performed in a
variety of intensities, ranging between light, moderate, and vigorous (high)
intensity activity. Light intensity activities require the least amount of effort,
compared to moderate and vigorous activities. But before starting the
different activities don’t forget to do warm up and cooling down exercises.
Doing physical activity is not a marathon that you need to finish as fast as
you can. Physical activity needs focus and determination to finish task and
set your goals.
What is Moderate and Vigorous Activities?
- Activities depends on the sport that you are playing. it depends how hard
you are playing, doing the skills properly to master, and doing the said sport
of choice. Physical activity has also intensity levels – light, moderate and
vigorous. The picture shows below some the activities that is related to
moderate to vigorous exercise
Let’s Answer this!
What can you say about the Picture? Can you do all the exercises and use
the equipment?
Can you name three exercises that you always play?
Answer:
Levels of Intensity Exercises
1. Light intensity activity is an activity that is classified as the amount of

oxygen consumed while sitting at rest. Some examples of light physical
activities include walking slowly (i.e. shopping, walking around the
office), sitting at your computer, making the bed, eating, preparing food,
and washing dishes.
2. Moderate intensity activities are defined activities require more oxygen
consumption that light activities. Some examples of moderate physical
activities include sweeping the floor, walking briskly, slow dancing,
vacuuming, washing windows, shooting a basketball.
3. Vigorous intensity activities are defined as Vigorous activities require the

highest amount of oxygen consumption to complete the activity.
Examples of vigorous physical activities include running (5 mph >),
swimming, shoveling, soccer, jumping rope, carrying heavy loads (i.e.,
weights).
Balance is the key!
In our everyday life everything needs balance from work, school, and activities
that we want. But don’t also forget our weight. It will help us also to perform
well if we have maintained our weight and less to gain weight.
LOSE WEIGHT You will lose weight when the calories you eat in food and
drinks are
less than those you burn or use.
MAINTAIN WEIGHT Your weight will remain the same when the calories you
eat in food and drinks are equal to those you burn or use.
GAIN WEIGHT You will gain weight when the calories you eat in food and
drinks are more than those you burn or use.
Physical Benefits of Moderate to Vigorous activities
In playing physical activities there is always benefits for our health that
makes our body and bones stronger, maintain our weight and firmer in doing
playing team sports like basketball and volleyball.
1. Cardiovascular - system your heart and blood vessels get the most
benefits from regular physical exercises.
2. Balance and Coordination – it improves our physical ability and improve
our athletic performance in playing different sports like basketball,
badminton, and volleyball.
3. Weight maintenance – if we maintain our body weight because of exercise
and eating healthy food and balance diet we can reduce the risk of
developing diseases such as diabetes, cancers, and heart disease.
4. Bone strength – physical activities make our bones stronger and firmer
muscles
ACTIVITY: 2 - SETTING YOUR GOALS In this activity I want you to create a
clear and possible exercise plan and place it in the table given below.
Type of Exercise Duration DAY RPE
Activity 4 – What to do First

A. In doing the different activities from moderate to vigorous
exercises what should you do to prevent unnecessary injuries
that might happen? Give five examples
1.
2.
3.
4.
5.
B. How can you sustain doing vigorous activities without fatigue?
This module was designed to help you organize event that addresses
health/ fitness issues and concerns. You will be provided with activities that
will lead you to draw the essential question, diagnose, and activate your prior
knowledge of the lesson.
This module will deal about Participates in an Organized Event that

Addresses Health/Fitness Issues and Concerns

1. Participates in an organized event that addresses health/fitness issues
and concerns.
Activity 1: Check it out!
Put a check if the given situation is proper etiquette and safety in using facilities and
equipment then leave it blank if it is not.
1. Take care in using facilities and equipment.
2. Be Alert and Aware in the training area.
3. In performing exercises and movement in general, practice good

form first.
4. Hug the equipment to show your passion in doing the activity.
5. Return the equipment properly or leave the venue clean.
Lesson Participates In an Organized Event

6 that Addresses Health/Fitness Issues
and Concerns
Physical activity is an important step you can take to improve your
health and quality of life. Regular physical activity may help prevent or delay
many health problems. Being active may help you look and feel better, both
now and in the future.
Physical fitness is a general state of health and wellbeing and, more
specifically, the ability to perform aspects of sports occupations and daily
activities. Physical fitness is generally achieved through proper nutrition,
moderate to vigorous physical exercise, physical activity, and sufficient rest.
Activity 2: Take a list!
List five (5) benefits of physical fitness activity.
1. .
2. .
3. .
4. .
5. .
Physical Activity and Exercise

Physical activity is defined as any bodily movement produced by
skeletal muscles that requires energy expenditure. Physical inactivity has
been identified as the fourth leading risk factor for global mortality causing
deaths. Physical exercise in any bodily activity that enhances or maintains
physical fitness and overall health and wellness.
In our situation you cannot attend any Zumba dance activity or
barangay sports feast and other physical activities because of Corona Virus
but did you know that it is also to be fit?
We know that staying active is one of the best ways to keep our
bodies healthy. But did you know it can also improve your overall well-
being and quality of life? Here are some of its benefits:
● It’s a natural mood lifter.
● It keeps you physically fit and able.
● Being more active can help you:
● Lower your blood pressure
● Boost your levels of good cholesterol
● Improve blood flow (circulation)
● Keep your weight under control
● Prevent bone loss that can lead to osteoporosis
● All of this can add up to fewer medical expenses, interventions, and
medications later in life!
● Here are some other benefits you may get with regular physical
activity:
● Helps you quit smoking and stay tobacco-free.
● Boosts your energy level so you can get more done.
● Helps you manage stress and tension.
● Promotes a positive attitude and outlook.
● Helps you fall asleep faster and sleep more soundly.
● Improves your self-image and self-confidence.
● Helps you spend more time outdoors.
So, this is easy! Just move more, with more intensity, and sit less.
You don’t have to make big life changes to see the benefits. Just start
building more activity into your day, one step at a time.
Activity 3: I Document It!

With your family members, create a group that will conduct a
sports mimetic activity, designed specifically targeting different
sports skills that addresses health/fitness issues and concerns. You
can choose from any sports like table tennis, badminton,
basketball, and volleyball. Document (videotaped or take photos)
and present it to your classmate for comparison and discussion.
Example: In your garage or any available space in your house you’re
going to do 3points shooting.
Paste a picture that you participate in an organized event that
addresses health/fitness issues and concerns.
Picture 1 Picture 2
Picture 3 Picture 4
Take a note!
a. Write short discussion or essay what happen before, during and
after the activity entitled, I document it!
b. What did you feel before, during and after I document it!?
31
(DO_Q3_HOPE2_GRADE11_LESSON6)
• Adriano, Mary Grace T. and Manrique, Magelyn M., PHYSICAL EDUCATION AND HEALTH 2
Individual, Dual and Team Sports. Pp. 95 – 106.
• Callo, L. and Dajime, P. (2016). Physical Education and Health, Volume I, REX Book Store.
• Department of Education Bureau of Learning Resources (2016). Physical
Education and Health Grade 11Learner’s Material, PDF.
• Gialogo, Ryan C. and Gialogo, Richardson C., FIT FOR LIFE. Phoenix Publishing House
Inc.
• Physical Education and Health Grade-10 Learner’s Material. First Edition
2015.Pp 22-23.
• Tolitol, M. B., Mangubat, A. S., Urbiztondo, SM. M., Vergara, L. A. (2016).
HOPE 2 Health-Optimizing Physical Education SPORTS. Vibal Group Inc
• https://www.sciencedaily.com/terms/sport.htm
• https://northernspinal.com.au/team-vs-individual-sport/
https://www.reference.com/world-view/difference-between-individual-dual- sports-
80a64f7a9378aa03
• How Playing a Sport Can Improve Your Mental Health (adventhealth.com)
• Review.https://www.slideshare.net/majoydrew/health-optimizing-pe-grade- 11-
hope
• Article Review https://www.heart.org/en/healthy-living/fitness/fitness-
basics/why-is-physical-activity-so-important-for-health-and-wellbeing.
• https://www.safeopedia.com/definition/188/overexertion-occupational- health-
and-safety
• https://www.webmd.com/a-to-z-guides/what-is-hypothermia#1
• https://www.healthline.com/health/hyperthermia
• https://www.online-basketball-drills.com/corkscrew-ballhandling-drill
• https://www.online-basketball-drills.com/basketball-drills/dribbling
• https://www.online-basketball-drills.com/maravich-series
• https://www.online-basketball-drills.com/jersey-skid-drill
https://adipo.tistory.com/entry/Dribble-a-Basketball-Between-the-Legs
For inquiries or feedback, please write or call:
Department of Education – SDO Valenzuela

Office Address: Pio Valenzuela Street, Marulas, Valenzuela City
Telefax: (02) 8292-4340
Email Address: sdovalenzuela@deped.gov.ph
32

Physical Education and Health 2 (HOPE 2) : Quarter 3 & 4

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Physical Education and Health 2 (HOPE 2) : Quarter 3 & 4

Uploaded by

Copyright:

Available Formats

11 SENIOR HIGH SCHOOL

Published by the Department of Education

Development Team of the Module

Printed in the Philippines by

Department of Education – National Capital Region – SDO VALENZUELA

Office Address: Pio Valenzuela St., Marulas, Valenzuela City

After going through this module, you are expected to:

1. Describe the role of physical activity assessments in managing one’s

Activity 1: IDENTIFY ME!

Activity 2: SPORTS PARTICIPATION

Sport can be classified in terms of the number of players in each

Individual sports are played by one participant against another.

Team Sports consist of 3 or more

Activity 3: SPORTS’ BENEFITS

Activity 5: AGREE OR DISAGREE

This lesson will cover the self-assessment tool of health-related fitness

Activity 2: You complete me

Activity 3: SPORTS ASSESSMENT

Sports Sports Category (Individual/dual Health-Related Fitness

1 My day is so busy now, I just don't think I can make the

2 None of my family members or friends like to do anything

4 I've been thinking about getting more exercise, I just can't

6 I don't get enough exercise because I have never learned the

8 Physical activity takes too much time away from other

10 I don't get enough sleep as it is. I just couldn't get up

12 I know of too many people who have hurt themselves by

14 It's just too expensive. You must take a class or join a

16 My usual social activities with family or friends do not

21 If we had exercise facilities and showers at work, then I

Activity 7: What’s my score?

Sports Events Moderate Vigorous

Engaging in physical activities would be beneficial and highly effective

Activity 2. Warm Up Exercise

Activity 3. Time to workout

Ball Handling Drills in Basketball

Frequency 3 times per week 4-5 times per week

Intensity RPE of about 9-11 RPE of about 12-15

Time 10 - 15 minutes 20 - 25 minutes

Type -Wrap-around ankle -Wrap-around ankle

Frequency 3 times per week 4-5 times per week

Intensity RPE of about 9-11 RPE of about 12-15

Time 15 - 20 minutes 20 - 30 minutes

Type -Side dribbling (right -Side dribbling (right

-Side dribbling (left -Side dribbling (left

-Dribbling between the -Dribbling between the

-Crossover dribbling -Crossover dribbling

Direction. Kindly answer the question below.

1. Why it is important to use the FITT principle in reaching your

2. Which of the following refers to what mode of physical activities will be

Create a training program or physical exercise in other sports

Lesson Dehydration, Overexertion,

1. Neck Stretch (R/L) 5. Knee to Chest Stretch (R/L)

Activity 3 Workout Time

Basketball Handling Drills

DAY 1 DAY 2 DAY 3

Types of drill Time No. of Time No. of Time No. of

5.Wrap around left 20 1 20 2 30 2

Basketball Dribbling Drills

DAY 1 DAY 2 DAY 3

Types of drill Time No. of Time No. of Time No. of

2. The conditions that occur when your body’s heat regulation

3. The following are signs and symptoms of hypothermia include

4. Dehydration is a loss of fluid occurs in exercise through sweat