LEARNING ACTIVITY SHEETS

NAME: _________________________________________ Year & Section: _________________

PHYSICAL
EDUCATION 8
Quarter 3
Self-Learning Module 1
FUTSAL:
Physical Activities
and Warm-up Exercises
 EXPECTATION
B L O C K I N G R D H D
O M A S T E R T H A N J
R A D C V H Y T F G J P
E E L G T H K U J U H A
RECAP B I L Y O V E Y O U K S
Directions: Find 5 different basic skills
of basketball on the word O S H O O T I N G N N S
hunt puzzle. Words may U A M O A S G U T O U I
appear in any direction.
Trace, encircle or make a line N M O H T L A G S B D N
on the words if you find D A K S A T A L A M M G
them. I N G P K I R T W E A N
N U T M O S R T A P L O
G D R I B B L I N G G N
Y N A J L W A L A N A K
.

PRETEST
 L E S S ON

WARMING UP

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

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

STRETCHING

- It is a part of some warm up routines.

- A form of physical exercise in which a specific muscle or tendon (or ,muscle group)
is deliberately flexed or stretched in order to improve the muscle’s felt elasticity
and achieve comfortable muscle tone.

3 TYPES OF STRETCHES

Ballistic Stretches – involve bouncing. It is purported to help extend limbs during

exercise, promoting agility and flexibility.

Static Stretches – involve flexing the muscles. This may help prevent injury and permit
greater flexibility and agility.

Dynamic Stretches – involves moving the body part in the desired way until reaching
the full range of motion, to improve performance.
PHYSICAL ACTIVITIES AND WARM UP EXERCISES IN FUTSAL

Doing warm-up before undertaking any sport/s is very important for one’s body
and health especially in a vigorous type of sports like Futsal. Given below are the
simple and basic types of physical activities and warm-up exercises that are commonly
done by a player or an athlete before playing Futsal.

1. General Warm Up

- Light to moderate aerobic activity, running, skipping and jumping at about 60

to 80% of maximum intensity. This will raise player’s body temperature level; elevate
oxygen uptake and switch to aerobic system.

2. Dynamic Stretching

- This gets your muscles ready for a workout that will extend your range of
motion. Focusing on one particular muscle group at a time, it also help you
increase your strength and protect your body against injury from overexertion.

These are the example of Dynamic Stretching used in Futsal

Lunges – refer to any position of the human body where one
leg is positioned forward with knee bent and foot flat on the
ground while other leg is positioned behind.

How to do a lunge:

1. Start by standing up tall

2. Step forward with one foot until your leg reaches a
90-degree angle. Your rear knee should remain
parallel to the ground and your front knee shouldn’t go beyond your toes.
3. Lift your front lunging leg to return to the starting position.

High Knees/Knee Hugs – While jogging, bring your knees up as high as you can as
if you’re trying to bring them to your chest.

Butt-Kicks – Just as the name implies, stand straight and jog back and forth while bringing
your feet up to kick your rear end.

Inchworm – The primary goal of this exercise is to dynamically stretch your

hamstrings. It also engages
the muscles of your chest and
shoulders while stabilizing
your abdominals.

How to do the Inchworm:

1. Stand tall, feet hip

distance apart, and
toes aimed forward.
2. Hinge at the hips, with a flat back, and place your hands on the floor in
front of you.
 3. Walk your hands forward into plank position.
4. Either walk your feet forward toward your hands or walk your hands back
to your feet to return to your forward bend. Make sure to keep your legs as
straight as possible.

3. Workout

These are the example of exercise/workout used in Futsal

Futsal Ball Toe Touches – Start with left foot on the ball.
Quickly switch feet, driving opposite arm and engaging core.
Stay light on your feet making explosive movements with
quick toe touches.

Forward/Back Shuffles – Start kneeling with one knee and

the same side hand on the ground next to one of the cones. Drive up and accelerate towards
the second cone in front of you with quick feet. Jog around cone and then backwards to the
starting point.

Agility Ladder Run – Stand facing the

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

ACTIVITIES
Option 1

Directions: Together with your family member/s, create a four to five-minute

warm-up exercise using the five given Physical Activities and Warm up
Exercises in Futsal. Wear your proper PE uniform or comfortable
clothing appropriate and suitable for a physical activity. Choose your
own warm-up music.
Be actively creative. You can do it!

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

Option 2

Direction: If it’s not possible for you and your family to create a 4 to 5 minute warm up
exercise, find pictures from magazines/newspapers and any other reading materials that
show of a family doing warm - up exercises. Paste the picture in the box provided below.

Note: Choose only 1 out of the 2 options for your performance task in PE.

Criteria:
Appropriateness of the picture choosen – 15pts.
Neatness – 5 pts.
Activity 2

Directions: Find 8 different words that are related to our topic on the word hunt puzzle.
Trace, encircle or make a line on the words if you find them.

P S I N T G U I R D H D L U D V J I H L S T
O H A S T E R N H A N J U F R E V E A A C O
S U D C V H Y C F G J K N L A Y U P F D R E
I F L G T H K H J U H D G U O U O J K D K T
T F L Y O V E W O U K D E P E D S N B E R O
S L G T S G A O I N N G S O N C E N T R R U
G E M O A S G R T O U S A N G G A L I R N C
U S O H T L A M S B D R I O N D F E S U A H
H A K S A T A L A M M F G A G N I T O N H E
E N D Y N A M I C S T R E T C H I N G O K S
E U T M O S R T A P L O S K R A P A G R E C
N N O U G N I T I O S N B F O R W A R D S S
K N A J L B U T T K I C K S I Z I R A M B Y

VALUING

Direction: Complete the statement below.

1. Doing Warm up preparation before any physical activity is important because

__________________________________________________________________________________

2. In this time of pandemic, physical activity is important because

_________________________________________________________________________________

_________________________________________________________________________________

POSTTEST

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

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

 a. Workout c. Warm Up
b. Training d. Cool down
2. What type of stretching involves moving the body part in the desired way until
reaching the full range of motion?

a. Dynamite Stretching c. Ballistic Stretching

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

a. Butt Kick c. Inchworm

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

a. Toe Touches c. Jog and Sprint

b. Ladder Run d. 50m sprint
5. Which of the following exercise is done by bringing your knees as high as you can
as if you’re trying to bring them to your chest?

a. Butt Kick c. Inchworm

b. Lunges d. High Knees

KEY TO CORRECTION