Republic of the Philippines

Department of Education
REGION VII – CENTRAL VISAYAS
SCHOOLS DIVISION OF DUMAGUETE CITY
DUMAGUETE CITY NATIONAL HIGH SCHOOL
CALINDAGAN, DUMAGUETE CITY
Prepared by: Marivic A. Peñalosa

(H.O.P.E) Health-optimizing Physical Education 2- Sports b. Team Sports

2nd Semester Quarter 4: Module 1: Weeks 1-4

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MOST ESSENTIAL LEARNING COMPETENCIES

Second Semester
1. Self-assesses health-related fitness (HRF) status, barriers to the physical activity assessment
participation and one ‘s diet.
2. Sets FITT goals based on training principles to achieve and/or maintain HRF.
3. Engages in moderate to vigorous physical activities (MVPAs) for at least 60 minutes most
days of the week in a variety of settings in- and out of school.
4. Analyzes physiological indicators such as heart rate, rate of perceived exertion and pacing
associated with MVPAs to monitor and/or adjust participation or effort

CONTENT STANDARD: The learner demonstrates understanding of fitness and exercise in

optimizing one’s health as a habit; as requisite for physical activity assessment performance,
and as a career opportunity

PERFORMANCE STANDARD: The learner leads fitness events with proficiency and
confidence resulting in independent pursuit and in influencing others positively

LEARNING OBJECTIVES:
At the end of the lessons, students are expected to:

1.Discuss the benefits of team sport to adolescents.

2. Create an Activity Log by filling out the matrix.
3. Draw/Illustrate yourself participating in any team sport activity.
4. Write your understanding of the physiological indicators heart rate and rate of perceive
exertion.

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For the facilitator:

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 at home.
Furthermore, you are expected to encourage and assist the learners as
they do the tasks included in the module.
For the facilitator:

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 at home.
Furthermore, you are expected to encourage and assist the learners as
they do the tasks included in the module.
Introductory Message
For the facilitator:

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 at home.
Furthermore, you are expected to encourage and assist the learners as
they do the tasks included in the module

For this quarter you are going to study Team Sports. This is the continuation of our lesson,
Individual and Dual Sports.
What is Team Sport?
According https://www.definitions.net/definition/TEAM+SPORT
team sport noun
a sport that involves competition between teams of players

Here are some of the following examples of Team Sports

Football Frisbee
Soccer Basketball
Volleyball

Below are some benefits of sports for Adolescents.

Organized, well-structured youth sports and on-going physical activities can provide many
benefits for children and adolescents. Positive experiences that sport and an active lifestyle bring
play an important role in a young person’s life.

Many athletes do better academically

Playing a sport requires a lot of time and energy. Some people may think this would distract
student-athletes from schoolwork. However, the opposite is true. Sports require memorization,
repetition, and learning — skillsets that are directly relevant to class work. Also, the
determination and goal-setting skills a sport requires can be transferred to the classroom.

Sports teach teamwork and problem-solving skills.

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Fighting for a common goal with a group of players and coaches teaches you how to build
teamwork and effectively communicate to solve problems. This experience is helpful when
encountering problems at work or at home.

Physical health benefits of sports

Clearly, sports can help you reach your fitness goals and maintain a healthy weight. However,
they also encourage healthy decision-making such as not smoking and not drinking. Sports also
have hidden health benefits such as lowering the chance of osteoporosis or breast cancer later in
life.

Sports boost self-esteem

Watching your hard work pay off and achieving your goals develops self-confidence. Achieving
a sport or fitness goal encourages you to achieve other goals you set. This is a rewarding and
exciting learning process.

Reduce pressure and stress with sports.

Exercising is a natural way to loosen up and let go of stress. You can also make new friends who
can be there for you as a support system. When you feel under pressure or stressed, call up a
teammate, head to the gym to talk and play it out.

Inactive Youth: barriers and motivation

Sport, as it is being delivered, is less able to meet the needs of young people, including in
secondary school. This is particularly true for disengaged students. It is important for those in
sport and education to understand the barriers that impact youth and what can motivate them to
participate in sport for active and healthy lives.

Disengaged and physically inactive youth are likely to be:

 female
 older
 from culturally and linguistically diverse (CALD) backgrounds.

They are:

 less confident to participate in any sport

 less likely to perceive their family and friends as supportive of them playing sport
 less confident to try new sports
 less likely to value sport.

What motivates them to participate in sport?

 To improve their skills and fitness for a healthier, more energetic life
 To spend time with friends whilst having fun.

Overcoming Barriers to Physical Activity

Suggestions for Overcoming Physical Activity Barriers

Lack of time

 Identify available time slots. Monitor your daily activities for one week. Identify at least
five 30-minute time slots you could use for physical activity.
 Add physical activity to your daily routine. For example, walk or ride your bike to work
or shopping, organize school activities around physical activity, walk the dog, take the
stairs, exercise while you watch TV, park farther away from your destination, etc.
 Select activities, such as walking, jogging, or stair climbing that you can do based on the
time that you have available (e.g., 5 minutes, 10 minutes, 20 minutes).

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  Take advantage of work physical activity facilities and/or programs. Hold walking
meetings and conference calls if possible. During phone calls try to stand, stretch, or
move and walk around some, if possible.

Social support

 Explain your interest in physical activity to friends and family. Ask them to support your
efforts.
 Invite friends and family members to exercise with you. Plan social activities involving
exercise.
 Develop new friendships with physically active people. Join a gym or group, such as the
YMCA or a hiking club.

Lack of energy

 Schedule physical activity for times in the day or week when you feel energetic.
 Convince yourself that if you give it a chance, physical activity will increase your energy
level; then, try it.
Lack of motivation

 Plan. Make physical activity a regular part of your daily or weekly schedule and write it
on your calendar.
 Invite a friend to exercise with you on a regular basis and write it on both your calendars.
 Join an exercise group or class.

Fear of injury

 Learn how to warm up and cool down to prevent injury.

 Learn how to exercise appropriately considering your age, fitness level, skill level, and
health status.
 Choose activities you feel you can do safely and increase the amount you do gradually as
your confidence and abilities grow.

Lack of skill

 Select activities that don’t require new skills, such as walking, climbing stairs, or jogging.
 Take a class to develop new skills.

High costs and lack of facilities

 Select activities that require minimal facilities or equipment, such as walking, jogging,
jumping rope, or calisthenics.
 Identify inexpensive, convenient resources available in your community (community
education programs, park and recreation programs, worksite programs, etc.).

Weather conditions

 Develop a set of regular activities that are always available regardless of weather (aerobic
dance, indoor swimming, stair climbing, rope skipping, mall walking, dancing, or home
activities including indoor cycling, calisthenics, exercise videos, etc.)

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The FITT Plan for Physical Activity

Physical activity is important for everyone in the family. The following is information from the
American Academy of Pediatrics summarizing the FITT method and includes general fitness tips
and an activity log.

FITT method
FITT (frequency, intensity, time, and type) is one way to remember the general guidelines for
what should be included in a fitness plan. Remember, it’s important to keep in mind that each
family member’s fitness goals will be different based on age, sex, current fitness level, and
available resources. Talk with your doctor if you have any questions.
Frequency—Do some type of physical activity every day.
Intensity—Choose an activity that is at least moderate in intensity and try to add a few more
vigorous activities over the week. Vigorous activity is activity that makes you breathe hard and
sweat. (Reaching a certain heart rate is not necessary.

Examples of Moderate Activity Examples of Vigorous Activity

Slow walking (3.5 mph) Fast walking (4.5 mph)

Slow bike riding (<10 mph) Fast bike riding (>10 mph) 

Dancing Jogging or running

Weight lifting—light workout Aerobics 

Stretching Competitive sports: basketball, football, soccer

Time (duration)—Plan for a total time of at least 60 minutes of activity each day. This can be
done all at once or added together over several shorter 10- to 15-minute blocks of activity.
Breaking it up into smaller blocks of time is a great way to start a new program or fit activity into
a busy schedule.

Type—The type of activity can include a variety of team sports, individual sports, recreational
activities, family activities, active hobbies, and walking or bicycling for fun and transportation.
Several times every week do weight-bearing activities that promote muscle strength, flexibility,
and bone health. The most important thing is to choose something fun!

Tips for parents

 Make time to be active. School-aged youth should participate every day in 60 minutes or
more of moderate to vigorous physical activity that is right for their age, enjoyable, and
involves a variety of activities.
 Limit sedentary activities. These are activities where you’re sitting down a lot, like
watching TV, using the computer, or playing video games. Spend no more than 2 hours
per day in front of a screen.
 Keep an activity log. The use of activity logs can help children and teens keep track of
their exercise programs and physical activity.
 Focus on the positive. Praising participation over winning and encouraging positive
behaviors are important, especially if a child is less active and interested in sports.

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  Be a role model. Parents are powerful role models and can help shape a child’s
perception of exercise.

Activity Log
Children and teens can be motivated to exercise more when they keep an activity log. Logs can
also be used by parents and health care professionals to make recommendations for changes or to
offer incentives to encourage their children to be physically active.
Moderate to Vigorous Physical Activity (MVPA)

What is MVPA?

• Moderate physical activity refers to

activities equivalent in intensity to
brisk walking or bicycling.
• Vigorous physical activity produces
large increases in breathing or heart
rate, such as jogging, aerobic dance
or bicycling uphill.

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Some of the team games are Cricket, Football, Volleyball, Basketball, Hockey, and Rugby.

Examples of Moderate and Vigorous Physical Activity

Exercise experts measure activity in metabolic equivalents, or METs. One MET is

defined as the energy it takes to sit quietly. For the average adult, this is about one calorie per
every 2.2 pounds of body weight per hour; someone who weighs 160 pounds would burn
approximately 70 calories an hour while sitting or sleeping.

Moderate-intensity activities are those that get you moving fast enough or strenuously
enough to burn off three to six times much energy per minute as you do when you are sitting
quietly or exercise that clock in at 3 to 6 METs. Vigorous-intensity activities burn more than
6 METs.

One limitation to this way of measuring exercise intensity is that it does not consider
the fact that some people have a higher level of fitness than others. Thus, walking at 3 to 4
miles-per-hour is considered to require 4 METs and to be a moderate-intensity activity,
regardless of who is doing the activity a young marathon runner or a 90-year-old
grandmother. As you might imagine, a brisk walk would likely be an easy activity for the
marathon runner, but a very hard activity for the grandmother.

This table gives examples of light-, moderate-, and vigorous-intensity activity for healthy
adults.

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 Light Moderate Vigorous

<3.0 METs 3.0-6.0 METs >6.0 METS

Walking very brisk (4

Walking slowly mph) Hiking
Sitting using Cleaning heavy Jogging at 6
computer (washing windows, mph
Standing light work vacuuming, Shoveling
(cooking, washing mopping) Carrying heavy
dishes) Mowing lawn (power loads

Bicycling fast
Fishing sitting mower) (14-
Bicycling light effort (10-
Playing most 12 16 mph)
instruments mph) Basketball game
Badminton recreational Soccer game
Tennis doubles Tennis singles

Reproduced with permission from The Nutrition Source

Participating in MVPA is not just a simple activity or exercise One has to prepare
himself or herself as well as the necessary things to bring to avoid unwanted incidents
like dehydration, overexertion, hypothermia, and hyperthermia. So here are some things
to do and to bring to avoid those injuries.

What to bring?

1. Water
2. Extra clothes
3. Extra clothes Towels and caps

What to do?

Prepare yourself. Know your limits so as not to overwork your body. Overworking your body
might put your life to a threat.

Drink a lot of water. Do not wait to feel thirsty. If you know have sweat a lot already drink water
immediately.
Change clothes. Do not let the wet cloth dry up in your body.

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Use towel. Use towel to wipe out excessive sweating.

Physiological Indicators

Top 5 Advantages of A Heart Rate Monitor – For Workouts and Daily Life
  Heart rate plays a vital role in enabling you to take your workout to the next level by
introducing a few changes to the way you train your body and monitor it. Similar workout
routines (i.e., duration of the distance swam) will bring better results once you plan it with the
heart rate in mind. Today, we’ll discuss the advantages of a heart rate monitor and show you how
heart rate monitoring can improve your heart health by making your workout more efficient.

#1: Source of Constant Feedback

Ever heard the term “Awareness is power?” If so, then you know that wearing a heart rate
monitor will have a precise evaluation and indication of your cardiovascular system’s condition
while doing physical activity. Many of us believe that a hard workout session indicates a lot of
sweating. That’s not always a reliable indicator, though. A heart rate monitor gives you objective
feedback on the intensity of your exercise. Also, you can wear it while burning calories by taking
part in non-structured workouts like housework, hiking, etc.

#2: Safety Exercise

If you have a heart rate monitor, you’ll help protect yourself from working out for too long and
inadequately. Without this gadget, you won’t be able to tell when you need to stop or rest. The
signals you receive on a heart rate monitor while doing an exercise make this an easy and
obvious choice. Whenever your heart rate rises, you know it’s time to pause, rest, take a deep
breath, and summarize the sets you’ve done so far.

#3: Enhanced Fitness Level

As you’re becoming more aerobically fit, odds are your heart rate will come down more quickly
after a workout. With a heart rate monitor, you can monitor your recovery heart rate efficiently.
Here’s a pro tip:

 Take note of your heart rate value after each workout

 Pause for 2 minutes
 Recheck the value
 And finally, subtract the first value from the second one

The difference should be more significant as you improve and become more fit. Recovery heart
rate is, in fact, a marker for higher cardiovascular mortality, which is why it’s essential to
monitor your heart rate recovery, whether you use a heart rate monitor or not. Changes in
recovery heart rate, an unexpected boost in recovery time, could be a sign of overtraining.
Luckily, a heart rate monitor makes it easy to measure your recovery heart rate. With more
advanced heart rate monitors, you can even save the data every day or upload it to your training
log.

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#4: Make Quick Workout Adjustments

There are some who find they workout harder when they have the feedback heart rate monitors
offer. As mentioned earlier, a heart rate monitor provides objective information you can use
during a workout to adjust intensity. This means, when you take a quick look at your heart rate
monitor and notice that your heart rate is lower than usual, you can make quick adjustments to
get back in your zone. As you can see, a heart rate monitor ensures that you don’t waste time
working out at an intensity that is too low. Similarly, you can check when your heart rate is
getting too high and lower the intensity a little to avoid over-exercising. So, basically, a heart
rate monitor acts as your personal coach. It will show you when to pull back and when to pump it
up! This helps you determine what exactly you want to achieve and ensure the best outcome for
the time you put into your workout plan, improving fitness safety too.

#5: Some Heart Rate Monitors Offer Additional Features

If you visit a few websites, you’ll see that some of the newer monitors have extra features you
can use to track your overall fitness. For instance, with some heart rate monitors, you have the
option to save the data to an online log to keep a record of your average heart rate, recovery heart
rate, and peak heart rate on a regular basis. Some monitors come with features like calorie data
and an interval timer, which allows you to set a target zone for your heart rate. So, whenever you
are exercising outside your pre-determined zone, the monitor will start beeping. While having
these cool features come with additional costs, being able to upload and analyze your heart rate
data regularly will help you shape your workout.

Wrapping Up

Using a heart rate monitor is not the only way you can monitor workout intensity. It is, however,
one of the easiest and safest ways to take good care of your heart health. Also, newer models
monitor calories burned and offer additional features, as explained above. Overall, it’s a great
way to ensure that you are working out a proper intensity to maximize your health benefits. Have
any queries? Feel free to share your thoughts and recommendations with us in the comments
below. Also, let us know which of the advantages mentioned above you found the most helpful.

Perceived Exertion (Borg Rating of Perceived Exertion Scale)

Check out Target Heart Rate and Estimated Maximum Heart Rate to determine if your heart rate
is within the target zone during physical activity.
The Borg Rating of Perceived Exertion (RPE) is a way of measuring physical activity
intensity level. Perceived exertion is how hard you feel like your body is working. It is based on
the physical sensations a person experiences during physical activity, including increased heart
rate, increased respiration or breathing rate, increased sweating, and muscle fatigue. Although
this is a subjective measure, your exertion rating based on a 6 to 20 rating scale, may provide a
good estimate of your actual heart rate during physical activity* (Borg, 1998).

As you exercise you can rate your perceived exertion using several anchors. These include a
rating of 6 perceiving “no exertion at all” to 20 perceiving a “maximal exertion” of effort.
Practitioners generally agree that perceived exertion ratings between 12 to 14 on the Borg Scale
suggests that physical activity is being performed at a moderate level of intensity. During
activity, use the Borg Scale to assign numbers to how you feel (see instructions below). Self-
monitoring how hard your body is working can help you adjust the intensity of the activity by
speeding up or slowing down your movements.

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Through experience of monitoring how your body feels, it will become easier to know when to
adjust your intensity. For example, a walker who wants to engage in moderate-intensity activity
would aim for a Borg Scale level of “somewhat hard” (12-14). If he describes his muscle fatigue
and breathing as “very light” (9 on the Borg Scale), he will want to increase his intensity. On the
other hand, if he felt his exertion was “extremely hard” (19 on the Borg Scale), he would need to
slow down his movements to achieve the moderate-intensity range.

*A high correlation exists between a person’s perceived exertion rating times 10 and the actual
heart rate during physical activity; so, a person’s exertion rating may provide a fairly good
estimate of the actual heart rate during activity (Borg, 1998). For example, if a person’s rating of
perceived exertion (RPE) is 12, then 12 x 10 = 120; so, the heart rate should be approximately
120 beats per minute. Note that this calculation is only an approximation of heart rate, and the
actual heart rate can vary quite a bit depending on age and physical condition. The Borg Rating
of Perceived Exertion is also the preferred method to assess intensity among those individuals
who take medications that affect heart rate or pulse.

References:

https://www.muhealth.org/conditions-treatments/pediatrics/adolescent-medicine/benefits-of-
sports
https://www.sportaus.gov.au/youth_participation/barriers_and_motivation
https://www.cdc.gov/physicalactivity/basics/adding-pa/barriers.html
https://www.healthychildren.org/English/healthy-living/fitness/Pages/The-FITT-Plan-for-
Physical-Activity.aspx
https://health.clevelandclinic.org/serious-about-your-workouts-get-a-heart-rate-monitor/
#:~:text=During%20exercise%2C%20your%20heart%20rate,cardiovascular%20health%2C
%E2%80%9D%20Travers%20says.
Rehan Ijaz,   https://www.healthworkscollective.com/top-5-advantages-of-a-heart-rate-monitor-
for-workouts-and-daily-life/
https://www.cdc.gov/physicalactivity/basics/measuring/exertion.htm

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 Activity Sheet No. 1 (4th Quarter)
(Use a separate piece of paper for your answer)

Name: __________________________________ Strand: ____________________

Activity 1: Discuss the question/statement below in 2-3 sentences. Observe the following
criteria:
Content - 3 points
Mechanics - 2 points
Total - 5 points

1. Benefits of team sport to adolescents

2. How does an adolescent overcome the barriers of any team sport activity?

Activity 2: Create an Activity Log by filling up the matrix below. Write 4 team sport that
you are willing to engage in and give your reasons. (5 points each box)

1. 2.

Any Team
Sport

3. 4.

Activity 3: Draw/Illustrate yourself participating in any team sport activity.

Criteria:
Name of the activities engaged - 10 points
Content - 20 points
Originality - 20 points
Total - 50 points

Activity 4: Write your understanding in a sentence of the following physiological indicators

below:
Criteria: Mechanics- 2 points, Language Used- 3 points= Total 5 points each.

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A. Heart Rate
B. Rate of Perceive Exertion

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