Physical

8 Education
Quarter 1

LEARNER’S MATERIAL
 Republic Act 8293, section 176 states that: No copyright shall
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shall be necessary for exploitation of such work for profit. Such agency
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Borrowed materials (i.e., songs, stories, poems, pictures, photos,

brand names, trademarks, etc.) included in this book are owned by their
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seek permission to use these materials from their respective copyright
owners. The publisher and authors do not represent nor claim
ownership over them.

This module was carefully examined and revised in accordance with the
standards prescribed by the DepEd Region 4A and Curriculum and Learning
Management Division CALABARZON . All parts and sections of the module are
assured not to have violated any rules stated in the Intellectual Property Rights
for learning standards.

The Editors

2 PIVOT 4A CALABARZON
 Physical
Education
Grade 8

Regional Office Management and Development Team: Job

S. Zape, Jr.,
Jhonathan S. Cadavido, Romyr L. Lazo, Fe M. Ong-Ongowan, Lhovie A. Cauilan

Schools Division Office Development Team: :

P.E. Grade 8

PIVOT IV-A Learner’s Material

Quarter 1

3 PIVOT 4A CALABARZON
 Guide in Using PIVOT Learner’s Material

For the Parents/Guardian

This module aims to assist you, dear parents, guardians, or

siblings of the learners, to understand how materials and activities are
used in the new normal. It is designed to provide the information,
activities, and new learning that learners need to work on.

Activities presented in this module are based on the Most

Essential Learning Competencies (MELCs) for English as prescribed by
the Department of Education.

Further, this learning resource hopes to engage the learners in

guided and independent learning activities at their own pace and
time. Furthermore, this also aims to help learners acquire the needed
21st century skills while taking into consideration their needs and cir-

For the Learners

The module is designed to suit your needs and interests using

the IDEA instructional process. This will help you attain the prescribed
grade-level knowledge, skills, attitude, and values at your own pace
outside the normal classroom setting.

The module is composed of different types of activities that are

arranged according to graduated levels of difficulty—from simple to

4 PIVOT 4A CALABARZON
 Parts of the LM Description
The lesson content and learning objectives will
be presented to guide the learners on the
learning expectations. The lesson presents the
What I need to know? target MELC/s and desired learning outcomes
through relevant samples. This will allow the
learners to be oriented as to knowledge/
Alamin
content, skills and attitude/values (KSAVs)
required.
Introduction

This part provides preliminary activity that

Panimula

introduces initial concepts on the learning

targets. The activity will allow learners to
maximize their initial knowledge as regards
knowledge/content, skills and attitude/values
What is new?
required for the lesson.

Suriin
The activity may be conducted or done with
the help of learners’ parents, guardians and/
or housemates.

This part includes self-check activity on

learner’s background knowledge about the
target concept. If the learner gets correct
answers in all items, he/she may skip the
lesson.
What I know?

This portion provides initial assessment on

Subukin learners’ KSAVs. From the results, the activities
will revolve on developing their KSAVs on the
target content and MELCs and/or enabling
competencies.
Pagpapaunlad

Development

In this portion, activity focusing on learners’

background KSAVs and the discussion of
What is in? content shall be bridged. The activity will help
the learners in providing initial background on
the KSAVs to be developed with the help of
Tuklasin the content to be discussed in What is it?

Concept presentation is important in the

Development phase. In here, target concepts
before providing activities or vice versa will be
What is it? presented. The presentation of concepts will
be helpful in bridging the gaps between what
the learners know and have to know. The
Pagyamanin
actual lesson presentation will be done in this
portion.

5 PIVOT 4A CALABARZON
 Parts of the LM Description

In deepening learners’ KSAVS’ the activities in this

portion will help them in applying what they have
What is more? learned in the Development phase.

The teacher allows the learners to be engaged in

various tasks and opportunities in building their
Isagawa
KSA’s to meaningfully connect their learning after
doing the tasks in the D Phase.
In this part, learners are given life-related activities
that will allow them meet the learning expectations.
What I can do? These real-life or authentic activities should allow
them to perform particular tasks or produce products
in various forms.
Pakikipagpalihan

Linangin
Engagement

The activities should strengthen the KSAVs learned

during the D phase.
The activities in this part of Engagement phase
should really help the learners to be engaged in
learning and further understanding their learned
concepts through various real-life activities. The
learners should further engross themselves to feel and
What else I can do?
stay connected with the target concepts using
varied activities.

Iangkop This part exposes the learner to additional real life

situations /tasks that shall ignite his/ her interests to
meet the expectation, make their performance

satisfactory or produce a product or performance

which lead him/her to understand fully the skills and
concepts .

This part should bring the learners to a process where

they shall demonstrate ideas, interpretation, mindset
or values and create pieces of information that will
form part of their knowledge in reflecting, relating or
using it effectively in any situation or context. It also
What I have learned? encourages learners in creating conceptual
structures giving them the avenue to integrate new
and old learnings leading to their personal
Isaisip perception on what they have learned.
Assimilation
Paglalapat

Presentation of what they have learned may be

presented in various forms such as the use of
prompts, graphic organizers and the like. This portion
promotes the use of reflective learning.

Though assessment may be embedded already in

any phase of the lesson, this portion further
What I can achieve? assimilates learners’ learned concepts from I phase
to D phase to E phase.

This part aims to assess learner’s mastery in achieving

Tayahin
the target MELC/s.

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 Health Related Fitness Weeks
1-3
Lesson
I

This Unit was shaped to explore your knowledge and skills that
would help you and your family to develop a lifelong habit of physical
fitness and to posses a real change for your families wellness.

At the end of this module, you should be able to:

 discuss the health related fitness

 Undertake fitness test.
 Conducts physical activity and physical fitness assessment.

Learning Task 1: Let’s play a brain teasing fun game called “Word
Scramble”. Find from the untangled letters that would compose the
components associated with Health-Related Fitness. The words could
be in any directions as long as the letters are all inter-connected.

S C E N T E R O W

B T E N D U R A E

O L R V I T A N C

D F L E X I B I L

Y C O M N D Y T I

I S O P O G F Y R

T I O N S P T A G

M A X I M U M H E

7 PIVOT 4A CALABARZON
My answers:
1. ________________________________
2. ________________________________
3. ________________________________
4. ________________________________
5. ________________________________
Define the words that you found from the given activity. It also
shows that you have the basic knowledge of HRF. Below is a discus-
sion on the components of HRF. Read it carefully. On your worksheet,
answer the questions following the article.

Components of Health-related Fitness

Health–related fitness activities are provided for you to have a better grasp on
the lesson at hand, and they will equip you with various choices in selecting
the most appropriate exercises or activities.

Try to look back and reflect on your day’s activity. Do you have lots of energy, or
do you get tired easily?

Fitness is defined as a condition in which an individual has enough energy to

avoid fatigue and enjoy life.
Physical fitness is the ability of our body to respond to the many demands of
life with extra energy for leisure and recreational activities. It is divided into
four health- and six skill-related components.

Health-related fitness is the ability to become and stay physically healthy.

Health Components
Cardiorespiratory fitness
Muscular strength and endurance
Flexibility
Body composition
Skill-related fitness enhances one’s performance in athletic or sports events.
Skill Components

Agility Speed
Balance Coordination
Power Reaction Time

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Health-related components focus on factors that promote optimum health and
prevent the onset of disease and problems associated with inactivity.

Four Components of Health-Related Fitness

• Cardiovascular fitness is the ability of the heart (cardio) and circulatory

system (vascular) to supply oxygen to muscles for an extended period of time.
Cardiovascular is also called cardiorespiratory (lungs) fitness. Usually the
1km run or some other type of continuous fitness activity (12-minute run,
cycling, step-test, etc.) is used to assess cardiovascular fitness.

• Muscular strength and endurance is the muscle’s ability to produce effort

or perform work.

• Muscular endurance refers to the ability of the muscle to work over an

extended period of time without fatigue. Performing push-ups and sit-ups
or crunches for one minute is commonly used in fitness testing of muscu-
lar endurance.

• Muscular strength refers to the maximum amount of force a muscle

can exert against an opposing force. Fitness testing usually consists of a
one-time maximum lift using weights (bench press, leg press, etc.).

• Flexibility is the ability to move a body part through a full range of motion
(ROM) at a joint. The sit-and-reach is commonly used to determine flexibility.

• Body composition is the ratio of body fat to lean body mass (including wa-
ter, bones, muscles, and connective tissues). Having too much fat tissue is a
risk factor for cardiovascular diseases, diabetes, cancer, and arthritis.

In addition to improving quality of life, health-related fitness

• increases muscle tone and strength;

• decreases susceptibility to injuries and illness;
• improves bone mineral density;
• reduces risk of osteoporosis;
• improves posture;
• increases efficiency of the respiratory and circulatory systems;
• decreases risk of cardiovascular disease and stroke;
• improves blood pressure;
• decreases risk of diabetes and some cancers;
• improves self-esteem and self-confidence;
• decreases body fat and improves metabolism; and
• increases energy level and academic achievement.

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 Learning Task 2:
In your own words, define fitness.
________________________________________________________________________
____________________________________________________________

Describe the difference between health-related and skill-related fitness com-

ponents.
________________________________________________________________________
____________________________________________________________

3. Reflect your daily activities and write them down on the below. Give spe-
cial attention to activities that will help improve your HRF and maximize
your body potentials.
________________________________________________________________________
____________________________________________________________

Physical Fitness Test

Learning Task 2: These activity will allow you to better understand the im-
portance of exercise in building total fitness and family wellness.

BODY COMPOSITION – is the body’s relative amount of fat to fat-free mass.

Body Mass Index (BMI)
WEIGHT [in Kilograms]
HEIGHT [in Meters]2
Example: 30 = 30 = 20.83 (NORMAL)
(1.20)2 1.44
CLASSIFICATION:
BELOW 18.5 Underweight
18.5 – 24.9 Normal
25 – 29.9 Overweight
30.0 – ABOVE Obese

A.1 Weight – the heaviness or lightness of a person.

Equipment: Weighing Scale
Procedure:
For the test taker:
a. Wear light clothing.
b. On bare feet, stand erect and still with weight evenly distribut
ed on the center of the scale.

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 For the partner:
a. Before the start of weighing, adjust the scale to zero point.
b. Record the score in kilograms.

Scoring – record body mass to the nearest 0.5 kilograms

A.2 Height – it is the distance between the floor to the top of the head in
standing position.
Equipment:
1. An even and firm floor and flat wall.
2. L – square
3. Tape measure laid flat to a concrete wall. The zero point starts at the bot-
tom of the floor.

Procedure:
For the student:
a. Stand erect on bare feet with heels, buttocks and shoulders pressed
against the wall with tape measure.

For the partner:

a. Place the L-square against the wall with the base at the top of the
head of the person being tested.
b. Record the score in meters.

Scoring – record standing height. * 1 meter = 100 centimeters

B. Waist Circumference – waist circumference is a good predictor of visceral

fat which contributes more risk of cardiovascular disease and diabetes than
fat located in other areas of the body.

Equipment: Tape Measure

Procedure:

For the student:

a. Wear light clothing before taking waist circumference.
b. On bare waist, stand erect and wrap tape measure around waist.

For the partner:

Standard

Men Women
Risk Centimeter Inches Centimeter Inches
Very High >120 >47 >110 >43.5

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 High 100 – 120 39.5 – 47 90 – 109 35.5 – 43
Normal 102 40 88 34.6
Low 80 – 99 31.5 – 39 70 – 89 28.3 – 35
Very Low <80 <31.5 <70 <28.5

STRENGTH – refers to the muscle’s ability to generate force against physical ob-
jects. In the fitness world, this typically refers to how much weight you can lift for
different strength training exercises.

C. 90 – Degree Push-up

Purpose – to measure strength of upper extremities

Equipment Exercise mats or any clean mats
Procedure
For the student:
a. Lie down on the mat; face down in standard push-up position: palms
on the mat under the shoulders, fingers pointing forward, and legs straight,
parallel, and slightly apart, with the toes supporting the feet.
b. FOR BOYS: Straighten the arms, keeping the back and knees straight,
then lower the arms until there is a 90-degree angle at the elbows (upper arms
are parallel to the floor).
FOR GIRLS: With knees in contact with the floor, straighten the
arms, keeping the back straight, then lower the arms until there is a
90- degree angle at the elbows (upper arms are parallel to the floor).

c. Perform as many repetitions as possible, maintaining a cadence of

20 push-ups per minute (2 seconds going down and 1 second going
up).

For the tester:

a. As the student assumes the position of push-up, start counting as
the student lowers his body on the ground until he reaches 90-degree
angle at the elbow.
b. Make sure that the student performs the push-ups in the correct
form.
c. The test is terminated when the subject can no longer perform the
push ups in the correct form (three corrections are allowed), is in pain,
voluntarily stops, or breaks his/her cadence.
Scoring – record the number of push-ups made.

D. Curl-ups
Purpose – to measure strength of abdominal muscles
Equipment Exercise mats or any clean mats

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Procedure

For the student

a. Lie on back with the knees flexed and the feet 12 inches from
the buttocks.
b. Feet cannot be held or rested against an object. The arms are
extended and are resting on the thighs.
c. Complete a slow, controlled curl-up, until the student's shoulders
come off the mat two inches, then back down again.
d. The curl-up should be performed at a rate of one every 3 seconds or
20 curl-ups per minute (2 seconds going up and 1 second going
down).
e. There should be no rest at the bottom position, and students
should perform as many curl-ups as possible without stopping.

For the tester

a. One curl-up is counted each time the student’s shoulder blade
touches the floor.
b. Make sure that the student performs the curl-ups in the correct
form.
c. The test is terminated when the subject can no longer perform the
curl-ups in the correct form (three corrections are allowed), is in pain,
voluntarily stops, or breaks his/her cadence.

Scoring – record the number of curl-ups made.

Flexibility – refers to the ability of the joints to move through a full range of
motion.

E. Sit and Reach – a test of flexibility for the lower extremities particularly the
hamstring.

Purpose – to be able to reach as far as possible without bending the ham-

string.
Equipment: Tape Measure
Procedure
For the student:

a. Sit on the floor with back flat on the wall, with feet approximately
12 inches apart.
b. Without bending your back, knees, and elbows, place one hand on
top of the other and position the hands on the floor.
c. After the tester has positioned the zero point of the tape measure,
start the test by slowly reaching the farthest point possible without
bending the knees.

13 PIVOT 4A CALABARZON
For the partner:

a. As the student assumes position (b) procedure, position the zero

point of the tape measure at the tip of the finger farthest from the body.
b. See to it that the knees are not bent as the test taker reaches the
farthest that he/she could.
c. Measure the farthest distance reached.
d. Record the score in centimeter.

Scoring - record sit and reach to the nearest 0.1 centimeter.

2. Zipper Test – a test of upper arm and shoulder girdle flexibility intended to
parallel the strength / endurance assessment of the region.

Purpose – to touch the fingertips together behind the back by reaching over the
shoulder and under the elbow Equipment: Ruler

Procedure:

For the student:

a. Stand erect.
b. To test the right shoulder, raise your right arm, bend your elbow,
and reach down across your back as far as possible.
c. At the same time, extend your left arm down and behind your back,
bend your elbow up across your back, and try to cross your fingers
over those of your right hand.
d. Reach with the right hand over the right shoulder and down the
back as if to pull a zipper or scratch between the shoulder blades.
e. To test the left shoulder, repeat procedures a – d with the left hand
over the left shoulder.
For the partner:
a. Observe whether the fingers touched or overlapped each other.
b. Measure the distance in which the fingers overlapped.
c. Record the score in centimeters.

Scoring – record zipper test to the nearest 0.1 centimeter.

Standard

0 – fingers did not touch

1 – fingers just touched
2 – fingers overlapped by 1-2 cms.
3 – fingers overlapped by 3-4 cms.
4 – fingers overlapped by 5-7 cms.
5 – fingers overlapped by 8 cms. or more.

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CARDIOVASCULAR ENDURANCE – is the ability of the heart, lungs, and blood
vessels to deliver oxygen to working muscles and tissues, as well as the ability
of those muscles and tissues to utilize that oxygen. Endurance may also refer to
the ability of the muscle to do repeated work without fatigue.

1. 3 – Minute Step Test

Purpose - to measure cardiovascular endurance

Equipment 1. Step with a height of 12 inches 2. Stopwatch

Procedure

For the student:

a. Position in front of the step.
b. At the signal go, step up and down on a bench for 3 minutes at a
rate of 24 steps per minute. One step consists of 4 beats – that is, “up
with the left foot, up with the right foot, down with the left foot, down
with the right foot.”
c. Immediately after the exercise, stand and relax. Don't talk.
d. Right after the activity, locate your pulse. (the first beat is zero.) e.
Count the pulse for 10 seconds. Multiply by 6.

For the partner:

a. As the student assumes the position in front of the step, signal,
“Ready” and “Go”, start the stopwatch for the 3-minute step test.
b. After the test, let the student count his pulse for 10 seconds and
multiply it by 6.

Scoring – record the 60-second heart rate for the activity.

Learning Task 3: Identify what type of Health-Related Components in the fol-

lowing figures. You can use your notebook in P.E. as you go on answering this
activity.

15 PIVOT 4A CALABARZON
Individual Assessment :
1.What are being done most among these figures?
2.Can these exercises be done or observe in your daily routine or do-
ing household chores? In what way?
3.Does the members of the family of even your friends are making
these exercises? How could it be observed?

Learning Task 4: Read the questions carefully. Choose the letter of your an-
swer and write it on a separate sheet.

1. In designing physical activities that promote cardiovascular and muscular

fitness activities to family member. What components you consider to become
and stay physically health?
A. Aerobics- related fitness C. Health-related Fitness
B. Dance-related Fitness D. Skill-related Fitness

2. Nexie is a ballet dancer, she can easily bent and stretched her body with-
out feeling pain. In what HRF components, the physical activity of she
shows ,
A. Body Composition C. Flexibility
B. Endurance D. Strength

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3. Nancy easily get tired when she is jogging in the morning. In what
components mother Nancy is weak?
A. Body Composition C. Flexibility
B. Endurance D. Strength

4. Joel want exercise for his cardio-respiratory at exercise is fitted to him?

A. Basketball Pass C. Shuttle Run
B. Jogging D. Zipper-Rest

5. Ryan wants to know his body composition. He already knew his weight, to
compute for his body composition he needs to know his _____.
A. Arm Span C. Leg Length
B. Height D. Sitting Height

6. Fr. Noel always concerned on his ratio of body fat to lean body mass. In
what HRF components Fr. Noel concern?
A. Body Composition C. Force
B. Fitness D. Wellness

7. Jojo wants to assess his body composition. He wants to know if his

weight is accurate to his height. What formula he needs to compute for
his body composition?
A. BMI, weight (kg) C. BMI, weight (licg)
height (in) height (m)
B. BMI, weight (1.1)2 D. BMI, weight (kg)
height (m) height (m)2

8. Your sister Chloe's weight is 50 kilos and her height is 1.52 meters.
What is her BMI and classification?
A. 21 60 Normal C. 21.65 Normal
B. 21.62 Underweight D. 21 65d

9. Sister Maui has the ability to move her joints through a full range compo-
nent are her strength,range of motion.
A. Agility C. Coordination
B. Balance D. Flexibility

10. Father Mario is a weightlifter. What HRF component he had?

A. Agility C.Speed
B. Balance D. Strength

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 Physical Activity and
Exercise Weeks
4-5
I Lesson

Physical activity or exercise can improve your health and reduce the risk
of developing several diseases like type 2 diabetes, cancer and cardiovascular
disease. Physical activity and exercise can have immediate and long-term health
benefits. Most importantly, regular activity can improve your quality of life. A
minimum of 30 minutes a day can allow you to enjoy these benefits.
At the end of this module, you should be able to:

1. assess the family’s strengths and weaknesses in the components of

HRF.
2. perform exercises to enhance cardio vascular and muscular fitness.
3. prepare a physical activity program.

You are now moving to our next discussion but before that let’s have an activity.
Can you still remember our previous topic? If yes, its time to have fun. Enjoy!

Learning Task 1:Complete the table to show the daily activities of each family member
and identify the health-related components involved. An example is provided.

Activities
HRF
involved in
Occupa- HRF Com- Household Com-
Family relation to
Age tion/ ponent In- Activities/ ponen
Members the Occupa-
Work/ Job volved Chores t In-
tion/ Work/
volved
Job
Planting Fixing a
Streng
Father 53 Farmer Trees/ Endurance broken fau-
th
Walking cet

18 PIVOT 4A CALABARZON
 Are you ready to start for a new one? Let’s go!

Look at the picture. What do you think they are doing?

Yes, that’s correct. The children are playing. It is also an example of physical
activities that benefits us in developing our muscles and having fun like the children
in the picture.

Let’s start to engage yourself in doing some physical activities and Exercises.

Physical Activity and Exercise

Whatever your age, there is a strong scientific evidence that being physi-
cally active can lead the family to a healthier and fulfilling life into old age. If
exercise is a pill, it will be one of the most “cost-effective pill” ever invented
says D. Nill Cawill. Inactivity is described as a “silent killer” and sedentary be-
haviors like watching TV, using the computer or sitting down idly increase the
risk of family members of having chronic diseases. As a family, build your
physical activity and exercise regularly. And whatever age you are, be active
your way.
Factors to Consider during Daily Physical Activity
Warm-up exercise prepares the heart muscle and circulatory system and
stretches the skeletal muscles.
Workout follows the FITT formula: frequency, intensity, time, and type.
Cool-down exercise helps the body recover from a physical activity.
Sample Warm-up and Cool-down Exercises
Here are some warm-up exercises that can be used before a moderate
workout or as cool-down after workout. Perform the exercise slowly, and do not
jerk or bounce the muscles. Perform the exercise at least once to three times,
and hold the stretch at least 15-30 seconds. Before performing a vigorous
workout, jog slowly for 2 min or more. After the exercise, do the same prior to
muscle stretching.

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 Calf-stretcher – This exercise stretches the calf muscles.
Leg hug – This exercise stretches hip and back extensor muscles.
Seated side stretch – This exercise stretches the muscles of the trunk.
Hamstring stretch – This exercise stretches the muscles of the back of the
upper leg as well as the hip, knee, and ankle.
Zipper – this exercise stretches the muscles at the back of the arms and
lower chest muscles.

Flexibility Exercise

Each person, depending on his or her individual needs, must have a

reasonable amount of flexibility to perform efficiently and effectively in his or
her daily life. The range of motion (ROM) in the joint indicates one’s flexibility.
To increase the length of the muscle, you must stretch it more than its normal
strength for an adequate amount of time but be careful not overstretch it be-
yond its limits.

To ensure safety, the following need to be considered:

 Warm the muscles before stretching.
 A stretch should feel like a gentle pull and should not be painful.
 Avoid bouncing.
 Work towards holding a stretch for 30 seconds.
 Remember to breathe normally.
 Be sure to stretch tight postural muscles (e.g., chest) as well as the muscle
focused on in the workout.


Supplemental Stretching Exercises for Flexibility

Stretch No. 1: Shoulder and Chest
This can be performed kneeling or standing. Clasp your hands behind
your back and straighten your arms. Raise your hands as high as possible and
bend your body or trunk forward from the waist and hold the position for ten
seconds.
Stretch No. 2: Arm Across Chest
Place one of your arms straight across your chest. Place your other
hand on your elbow and pull your arm towards chest and hold. Repeat with
your other arm.

20 PIVOT 4A CALABARZON
Stretch No. 3: Triceps Stretch
Place one hand behind your back with elbow in up. Place your other
hand on the elbow and gently pull towards your head. Hold and repeat with
your other arm.
Stretch No. 4: Gluteus Stretch
Sitting on the floor with your right leg bent, place your right foot over
your left leg. Place your left arm over your right leg so your elbow can be used
to push your right knee. Hold and repeat in the other side.
Stretch No. 5: Adductor Stretch
Stand with your feet as wide apart as is comfortable. Shift weight to one
side as your knee bends. Reach towards your extended foot and hold. Repeat
for the other side.
Stretch No. 6: Single Leg Hamstring
Place your leg out straight and bend the other so your foot is flat into
your thigh. Bend forward from your waist keeping your back flat. Do the same
with the other leg.
Stretch No. 7: Standing Quadriceps
Standing on one leg grab the bottom of your other leg (just above ankle).
Pull your heel into your buttocks and push your hips out. Your thigh should be
perpendicular to the ground. Hold and repeat with the other leg.
Stretch No. 8: Standing Calf
Place your feet in front of each other about 18 inches apart. Keep your
back leg straight and your heel on the floor. Push against a wall to increase the
stretch. Hold and repeat with your other leg.

Muscular Strength and Endurance Exercises

There two components for muscle fitness: muscular strength which is the
amount of force you can produce with a single maximum use of a muscle group as
in lifting of weights, while muscular endurance is performing exercises repeatedly
without getting tired or to withstand repetitions of the muscle training exercise.

STRENGTH TRAINING: Lower STRENGTH TRAINING: Upper

Body Exercise

21 PIVOT 4A CALABARZON
Weight Training
This is an organized exercise in which the muscles of the body are made to
contract with weights, body exercises, and other devices to stimulate growth and
strength. Weight Training is also called resistance training and strength training.

Beginners Weight Training Equipment

For Home Workout. Use adjustable weights bench, dumbbells of 2-3 different
weights, step box for aerobics, and yoga mat for floor exercises and calisthen-
ics.

In Gyms and Fitness Centers. Use free weights like barbels, dumbbells, and bar
with adjustable plate weights together with machines like treadmills, step ma-
chines, rowing machines, pull down machines, and dip machines.

The training principles and concepts are rules that you need to adhere to when
performing activities and programs.

These are the concepts and principles of training:

Overload- The process of adding stress in the form of resistance

weights or other materials. Performing this on regular basis leads
to the adaptation on the stress that makes the body to work ca-
pably and deal with a great level of performance.
The FITT Principle

A well-designed personal physical activity plan will outline how often (frequency),
how long (time), and how hard (intensity) a person exercises, and what kinds of exer-
cises (type) are selected. The exercise frequency, intensity, time, and type (FITT princi-
ple) are key components of any fitness plan or routine.

Frequency -refers to how often you do a physical activity. This usual-

ly increases over time.
Intensity – refers to how hard or intense you do a physical activity.
The level of difficulty of a physical activity becomes more intense
over time.
Time – refers to how long you do a physical activity.
Type – refers to the kind of activity you perform.
Specificity – Your training should be specific and intended for your
sports. You need to train the specific body parts that you use pre-
dominantly to your particular event and the skill components im-
portant to your sport.
Reversibility – this is also known as “Use it or lose it”. When one
stops training, basically the improvements that he/she acquired
during training will be lost or reversed.

22 PIVOT 4A CALABARZON
 Variance -make sure that you have a variety of workouts to keep
your interest in your training that gives your body a different
challenge. Change is good as rest.

Cardiovascular Endurance
Cardiovascular fitness is generally considered the most aspect of physical
fitness. Aerobic capacity is considered the best indicator of cardiovascular fitness,
and aerobic physical activity is preferred method to achieve it. Cardiovascular fit-
ness requires fit heart muscle, vascular system, respiratory system and blood.

Most Popular Participation Activities for Cardiovascular Endurance

Active aerobics like walking, swimming, exercising with machines,

cycling, and jogging.
Active Recreation and sports like hiking, boating, fishing, horse-
back riding, camping and other outdoor activities.
Active sports like basketball, tennis, soccer, and racquetball.

Physical Activity Program

Learning Task 2:
In this activity, prepare your own schedule of workout/activity plan that
would help to improve your lifestyle.

You may find ideas based on your experience or what you’ve watched on
television or read on magazines.

Time Workout/ Activity Plan

23 PIVOT 4A CALABARZON
 Learning Task 3:Based on your own Workout/Activity plan, write the
benefits that you can derive from this activity.
_______________________________________________________________________________
_______________________________________________________________________________
_______________________________________________________________________________
___________________________________________________________________________

Learning Task 4: From the workout/activity plan you did, it’s time to ap-
ply it. Take a video of yourself with your family while doing the workout/activity
plan you did. “The Family that Exercise together stays healthy together”

Guidelines for Video Presentation.

Make sure to follow the guidelines in doing the activity.

The exercise should consist of flexibility, strength, and cardiovascular
endurance.
This workout plan should not exceed to 5 minutes.
You may choose your own music.
Submit your video performance on-line with a file name –
Example: TheFamily ThatExerciseTogetherStaysHealthyTogether–
ABELLA
You will be graded based on the following rubrics:

Application of flexibility, strength, and cardiovascular endurance - 50%

Clarity on the application of the Workout Plan - 25%
Uniqueness of Movement - 15%
Overall Execution - 10%
TOTAL: 100%

*Alternative Activity: If you are having a hard time submitting your work on-line, don’t
worry! You may still proceed with the next activity. Just document all your work and
submit to your teacher as you finish the entire module.

24 PIVOT 4A CALABARZON
 A

Learning Task 5: Choose the letter of the best answer. Write the chosen let-
ter on a separate sheet of paper.

1. Which of the following is the definition of physical activity?

A. A set of attributes that people have or achieve relating to their ability to per-
form physical activity
B. Only activities that involve sports
C. Bodily movement that is produced by the contractions of skeletal muscle
and that substantially increases energy expenditure
D. Only activities that make students sweat

2. These activities can supply adequate oxygen to the body.

A. Sports and Recreation Activities
B. Flexibility Activities
C. Lifestyle Activities
D. Aerobic Exercises

3. It is the ability of the joint to move to its full range of motion.

A. Agility
B. Body Composition
C. Flexibility
D. Muscular Endurance

4. The following activities can contribute to your well-being, which one is considered
as the real lifetime activity?
A. Push-ups
B. Jogging
C. Walking
D. Skipping

5. What is the impact of walking?

A. Weight management
B. Emotional development
C. Weight gain
D. Cognitive Development

6. Zipper Test is an example of_____.

A. Flexibility Exercise
B. Cardiovascular Exercise
C. Muscular Exercise
D. Strength Exercise

7. The following physical activities are examples of cardiovascular exercise except for,
_____.
A. Aerobics
B. Walking
C. Tennis
D. Chest Pass

25 PIVOT 4A CALABARZON
8. This exercise stretches hip and back extensor muscles.

A. Hamstring
B. Seated side
C. Leg Hug
D. Zipper

9. When one stops training, basically the improvements that he/she acquired during
training will be lost or reversed. This principle of training is called ______.

A. Overload
B. Reversibility
C. Specificity
D. Variance

10. This type of exercise can be performed in kneeling or in standing position. Clasp
your hands behind your back and straighten your arms. Raise your hands as high
as possible and bend your body or trunk forward from the waist and hold the posi-
tion for ten seconds.

A. Shoulder and Chest

B. Arm Across Chest
C. Triceps Stretch
d. Gluteus Stretch

Learning Task 6: Analyze the following statement and identify what type of exercise is
it and write on the blank provided if A for flexibility exercises, B for strength exercise
and C for cardiovascular exercise.

__________1. Jacob wants to develop his biceps and everyday he is doing bench press.

__________2. Every 5am in the morning Alex and friends jogged at the park.

__________3. Before the start of dance class, ballerinas are doing some stretching.

__________4. Alyssa always engaged herself in physical activity a part of it that she really
enjoys doing are squats.

__________5. He loves to play tennis.

26 PIVOT 4A CALABARZON
 Skills Involved in Team Sports Weeks
6-8
Lesson
I

This module was designed and written with you in mind. It is here to help
you master and execute the skills in basketball game. 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.

The lesson in this module is divided into two subtopics, namely:

Lesson 1.A – Basic Skills in Basketball Game
Lesson 1.B – Basic Hand Signals in Basketball Game

After going through this module, you are expected to:

1.identify the basic skills in basketball;
2.explain the benefits of playing basketball in persons physical, social,
mental, and emotional being;
3.execute the basic skills in basketball;
4.identify and demonstrate the different hand signals in basketball;

Learning Task 1:Choose the letter of the best answer. Write the chosen letter
on a separate sheet of paper.

1.The skill that is done to send the ball to a teammate

A. Shooting C. Passing
B. Running D. Dribbling
2. “Layup” is what type of skill?
A. Running C. Jumping
B. Dribbling D. Shooting
3. It is an infraction of the rules more serious than a violation
A. Free throw C. Score
B. Foul D. Substitution

27 PIVOT 4A CALABARZON
 4.The number that expresses the accomplishment of a team or an indi-
vidual in a game is called
A. Score C. Foul
B. Substitution D. Violation
5.It is the only legal way that a player may maintain possession of the
ball while walking or running
A. Running B. Jumping
C. Dribbling C. Shooting

BASIC SKILLS IN BASKETBALL GAME

In the previous lessons, you have discovered that the basketball game
was a sport invented in the year 1891 by a Canadian Physical Education in-
structor named James Naismith in Springfield, Massachusetts. The inven-
tion of the game led to further development which made the sport very popu-
lar around the globe as the 20th century progressed.

In this lesson, you will learn about the different necessary skills in
playing the basketball game. Also, you will discover how each of those skills
can be developed and improved.

Learning Task 2:

Ring It!

Below is a basketball court filled with words. Look for at least five (5)
activities done when playing a basketball game. Copy the words and write it
inside the rings below.

28 PIVOT 4A CALABARZON
 Just like other team sports such as baseball, soccer, and volleyball, the
game basketball requires a player to have the knowledge and instinct to perform
quickly and properly. A basketball player has to be flexible, fast, and strong so
that he/she can play well with his/her teammates.
The following are the five basic skills in basketball game:
1. Dribbling

This skill is important for all basketball players because it allows them to move
inside the court while avoiding committing violations called “traveling.” It re-
quires proper ball-handling skills and knowledge of how to spread your fingers
for ball control and proper position of the body. Dribbling is done when the
player – whether steady or running - has to keep the ball from being stolen by
the opponents.

Figure 1.1: Kobe Bryant dribbling by Getty Images

29 PIVOT 4A CALABARZON
 Figure 1.2: Photo by Athletic Stuff

2. Shooting
Shooting is a skill done in order for the player to score points. It is basi-
cally done by throwing or dunking the ball into the hoop called “ring.”
This requires the ability to properly hold and throw the ball into the air
toward the basket while avoiding the opponents. Shooting the ball dis-
tantly from the ring requires precise aiming, arm extension, and lift from
the legs, while dunking requires a good jumping skill. There are different
types of shots: jump shots, layups, and free throws.

a. Jump Shot – a shot in basketball with one or both hands in

which a player leaps into the air and shoots the ball at the
basket at the moment of reaching the highest point of
leap.

Figure 2.1: Photo by Pinterest

b. Layups – a shot near the basket, usually off the backboard. For
a layup, the player runs towards one side of the basket,
jumps, and lays the ball off the backboard into the hoop.

30 PIVOT 4A CALABARZON
 Figure 2.2: Photo by shutterstock.com

C.Free Throws – a shot awarded to a player following a foul or other in-

fringement.

Figure 2.3: Photo by basketballerz.weebly.com

3. Running
Running is a big part of basketball. In a full-court game, you will
find yourself running back and forth as the game quickly transi-
tions between offense and defense. When you have the ball, run-
ning will help you to avoid defenders and get to the basket quick-
er. On defense, you will often find yourself needing to run after
the opponent, especially during fast breaks (SportsRec, Five Basic
Skills in Basketball).

31 PIVOT 4A CALABARZON
4. Passing
Passing is another skill that when mastered can help you become a
complete basketball player. Basketball is a team sport that in-
volves finding a teammate who is open for a shot. The ability to
pass the ball to this player can make the difference between scor-
ing and not scoring. Good passers are important part of a basket-
ball team and usually the ones who set up scoring plays
(SportsRec, Five Basic Skills in Basketball).

Figure 4: Photo by siverscreenandroll.com

5. Jumping
Jumping is a skill that can define how good a basketball player is.
Jumping is involved in offense during the jump ball in the begin-
ning, while taking shots and sometimes while trying to catch a
pass. On defensive, you will need the ability to jump when trying to
block a shot or a pass. Being able to out jump your opponent for a
rebound also is important.

Figure 5: Photo by pgcbasketball.com

32 PIVOT 4A CALABARZON
B. Basic Hand Signals in Basketball Game

33 PIVOT 4A CALABARZON
Learning Task 2:

Look for the meaning of those hand signals and how they all apply during a bas-
ketball game.

1. Substitution
________________________________________________________________________
_____________________________________________________________________
2. Charged Time-Out
________________________________________________________________________
_____________________________________________________________________
3. One Point
________________________________________________________________________
_____________________________________________________________________
4. Two Points
________________________________________________________________________
_____________________________________________________________________
5.Three Points Attempt
________________________________________________________________________
_____________________________________________________________________

6.Three Points Successful Shot

________________________________________________________________________
_____________________________________________________________________
7.Stop clock for Foul
________________________________________________________________________
_____________________________________________________________________
8. Travelling
________________________________________________________________________
_____________________________________________________________________
9. Three Seconds
________________________________________________________________________
_____________________________________________________________________
10. Jump Ball
________________________________________________________________________
_____________________________________________________________________

34 PIVOT 4A CALABARZON
Learning Task 3
Playing basketball is a sport that will require a player an overall
strength and focused mind. Having a strong body can keep a person from
experiencing fatigue. On the other hand, being engaged in sports like bas-
ketball helps an athlete achieve physical health and fitness because the
game itself is a perfect form of stretching and exercise.

You can learn all the skills and become a good player! In this activi-
ty, you will need to form a group with five members. Select a leader who
can demonstrate all the skills. Below is a rating sheet where in you can
check and see your progress as you go along.

SKILL Score Total Score

1st Trial 2nd Trial 3rd Trial
Dribbling
Passing
Shooting
Running 5 5 5 15
Jumping 5 5 5 15

Rubrics for scoring:

Dribbling 8-10 continuous dribbling – 5 points
5-7 continuous dribbling - 4 points
2-4 continuous dribbling - 3 points
0-1 dribble - 2 points
Passing 5 continuous pass and receive - 5 points
4 continuous pass and receive - 4 points
3 continuous pass and receive - 3 points
0-2 continuous pass and receive - 2 points
Shooting each student should try jump shot, layup, and free throw.
The leader will deduct a point for every missed shot. Lowest
possible score is 2.

35 PIVOT 4A CALABARZON
 E

Learning task 4:Choose a pair from any member of your family. Perform each
hand signals without naming them. Let your partner tell what signals you are
projecting. Do it vice versa.

Leaning Task 5:

Pairing and Sharing

With the same partner, discuss the benefits of playing basketball to your
physical, emotional, mental, and social being. Summarize your thoughts in the space
provided below.
________________________________________________________________________________
_______________________________________________________________________________________
_______________________________________________________________________________________
_______________________________________________________________________________________
_______________________________________________________________________________________
_______________________________________________________________________________________
_______________________________________________________________________________________
_________________________________________________________________________

36 PIVOT 4A CALABARZON
A

Learning Task 6: Write TRUE if the idea expressed in the statement is correct,
otherwise, write FALSE.
______________ 1. Basketball does not require the use of mind during the game.

______________ 2. Free throws are generally awarded after a foul on the shooter
by the opposing team.

______________ 3. Dribbling is only done while the player is steady.

______________ 4. The main goal of the team is to shoot the ball and get a score.

______________ 5. Travelling violation means the player is holding the ball while
moving from a place to another.

______________ 6. Each team consists of six players only.

______________ 7. Jumping can only be done while shooting.

______________ 8. A player is not allowed to hurt anyone inside the court.

______________ 9. Hand signals are used by the referee to inform the officials and
athletes about the happenings inside the court.

______________ 10. Officials may decide to change the rules inside the court.

37 PIVOT 4A CALABARZON
PIVOT 4A CALABARZON 38
What I Know What’s In Assessment
C Passing FALSE
D Shooting TRUE
B Dribbling FALSE
A Jumping TRUE
B Running TRUE
FALSE
FALSE
TRUE
TRUE
FALSE
Assessment
Assessment
1.C
TEST I. 2.C
3.B
1.C
4.B
2.D
5.B
3.C
6.A
4.C
7.D
5.A
8.C
6.A
9.A
7.D
10.D
8.C
11.B
9.B
12.A
10.A
13.D
TEST II.
14.C
1.B 15.B
2.C
3.A
4.B
5.C
MODULE 2 MODULE 1
Module 1
References
Books

Doria, Jose P., Gonzales, Madonna C., Sedilla, Lawrence Jay, Cagulang, Janeth,
Mabiling, Raffy, Yap, Johannsen, dela Torre, Jorie. Physical Education and
Health 8. Vival Group, Inc. 2016
Websites
https://www.slideshare.net/lecressini13/pe-q1lmcamera-ready?from_action=save https://
www.peachbeltconference.org/

Module 2
Books
Miranda, Quennie S.,Jugueta, Laura R., Sacdalan, Guinevere E., Maria Teresa
R. San Jose. Music, Art, Physical Education, and Health.Phoenix.,2017
Lacia, Gerardo C.,Solis, Ronald V.,Olivar-Libiran, Pinky., Memchero-Romano,
Corazon., REsontac-Cabatana, Chrismarilene., Pineda-Limos, Adelina., Aileen
C. Dela Cruz. The 21st Century MAPEH in ACTION.REX Bookstore., 2015
Grade 8 Physical Education and Health Learning Materials, Department of Ed-
ucation
Website
https://www.edu.gov.mb.ca/k12/cur/physhlth/frame_found_gr11/rm/
module_b_lesson_6.pdf

Module 3

Physical Education and Health, Learners Material, Department of Education, Republic

of the Philippines

www.pinterest.com-basket.ball

www.linkspringer.com

www.gettyimages.com

www.shutterstock.com
www.pgcbasketball.com
www.basketballerz.weebly.com

39 PIVOT 4A CALABARZON
Para sa mga katanungan o puna, sumulat o tumawag sa:

Department of Education Region 4A CALABARZON

Office Address: Gate 2 Karangalan Village, Cainta Rizal

Landline: 02-8682-5773 local 420/421

Email Address: [email protected]