Health Optimizing

Physical Education 2
Quarter 4 – Module 4:
Individual and Dual
Sports/Team Sports
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 the learner:

As a learner, you must learn to become responsible of your own
learning. Take time to read, understand, and perform the different
activities in the module.
As you go through the different activities of this module be
reminded of the following:
1. Use the module with care. Do not put unnecessary mark/s on
any part of the module. Use a separate sheet of paper in
answering the exercises.
2. Don’t forget to answer Let Us Try before moving on to the other
activities.
3. Read the instructions carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking
your answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are done.
If you encounter any difficulty in answering the tasks in this
module, do not hesitate to consult your teacher or facilitator. Always
bear in mind that you are not alone. We hope that through this
material, you will experience meaningful learning and gain deep
understanding of the relevant competencies. You can do it!

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 Let Us Learn

Before we start, I want to inform you that this module specifically seeks
to achieve the following
1. Participates in an organized event that

Addresses health/ fitness issues and concern

2. Performs fitness related goals;

3. Plan new Fitness program;
Are you ready? Have fun!

Let Us Try
Physical Activity Readiness Questionnaire ( PAR- Q)
Put a Check ( 🗸 ) mark on the box that corresponds to your answer.
Question Yes No
1. Has your doctor ever told you that you have a heart
condition or a high blood pressure?

2. Do you feel pain in your chest when you are doing daily
activities or when you do physical activities?
3. Do you lose balance because of dizziness or have you lost
consciousness in the past 12 months?
4. Have you ever been diagnosed with a chronic condition other
than heart disease or hypertension ( i.e. cancer)
5. Are you currently taking prescribed maintenance
medications?
6. Do you currently have a bone, joint, or other
musculoskeletal condition that can worsen as a result of
moderate to vigorous physical activity?
7. Has your doctor ever told you that you should only engage in
medically supervised physical activity?

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 Let Us Study

Health / Fitness issues and concern

Physical fitness refers to the ability of your body systems to work together
efficiently to allow you to be healthy and perform activities of daily living. PAR-
Q - Physical Activity Readiness Questionnaire will help you check if
moderate to vigorous physical activity is safe for you.

Physical activity is a different concept to physical fitness, although the two

are often related. Physical activity has been defined as 'any bodily movement
produced by skeletal muscles that result in caloric expenditure' Flexibility,
balance, agility and coordination are additional components of physical
fitness.

Physical Activity includes:

Walking, dancing, swimming, water aerobics, jogging and running,

aerobic exercise classes, bicycle riding (stationary or on a path) Some
gardening activities, such as raking and pushing a lawn mower

Let Us Practice

Fitness assessment

Perform the fitness tests described earlier in the lesson. Write the scores
and rate if you are in the optimal range or below the optimal range
Name_________________________________Gr. & Sec.

Fitness Component Score Rating

( within or below optimal
range)
Aerobic Capacity
Muscular Endurance
Muscular Strength
Flexibility
Body Composition

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 Let Us Practice More

Plan and perform your own fitness program and share it to your teacher in
P.E and Health through her/ his social media account.

Fitness How many hours / week Optimal Range

Program

Let Us Remember
1. Exercise is a form of stress to be taken in controlled doses to develop
fitness level, in excess, it can lead to overdue injuries.
2. The DOH recommends that Filipinos participate in moderate to
vigorous physical activities for most of the days of the week.
3. Physical activity is good for the heart and strengthens the body.
4. In an exercise program design the assessment process can provide
relevant information on the health risks, physical limitations, and
muscle weaknesses of an individual.
5. Fitness standards are higher than health standards .people can get
fit by becoming more active, however , you need to practice caution
because doing MORE is not exactly doing it RIGHT.
6. The importance of engaging in various forms physical activity has
been the theme of hundreds of studies.
7. It is clear that following the prescribed amount of physical activity
reduces the risk of premature death.
8. Participating in health and fitness activity stimulates a different
adaptive response that will benefit the physiological and mental well-
being of the individual.

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 Let Us Assess

Activity: Fitness Contract

I have realized that my sedentary behavior may lead to several lifestyle
diseases and I am determined to adopt an active lifestyle. I will follow my
exercise program starting on and I intend to keep it until I
achieve the following goals.

Short – term Goals

Target Date:
1.

Target Date :
2.

Target Date:
3.

These short- term goals will help me achieve my long-term goal:

Target Date:
For fulfilling my end of the contract, I want this as my reward:
Target Date:

With the help of my parent/s , I intend to improve my

health by adopting an active lifestyle.

My signature:

Parent’s signature:

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 Let Us Enhance
LEAP THE BROOK

Instruction:

 Mark line in a V shape to allow student to leap across the most

comfortable width for them.
 Place a series of colored lines on the floor/ ground so that students
can attempt different distance leaps.

How was the experience?

Let Us Reflect

Participating in sports can be a helpful way of reducing stress and

increasing feelings of physical and mental well-being, as well as fighting
against juvenile delinquency, conflict and aggressive outbursts. The point is
to keep the body in good health in order to be able to keep our mind strong
and clear. Taking part in sporting activities can be very rewarding. The
Youth Sport Trust says Physical Education can be used to raise the self-
esteem of young people and give them confidence. There is a fantastic
opportunity. This opportunity should be used to engage young people in fun
and exciting sporting activities, to help them develop their values.

Congratulations! You have accomplished lesson 6 and you did a great

job!

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References

Visit Simi Valley (2020). Retrieved from

https://www.visitsimivalley.com/how-to-plan-a-sports-
tournament/

Health, Wellness, and Society (2020). Retrieved from

https://healthandsociety.com/about/scope-concerns

Questions about Physical Fitness and Exercise in Children and Teens with
Epilepsy (2020). Retrieved from
https://www.epilepsy.com/article/2014/3/questions-about-
physical-fitness-and-exercise-children-and-teens-epilepsy

Silveri, Christoper (2020). Exercise and Physical Fitness: Questions and

Answers. Retrieved from
https://www.spineuniverse.com/kids- planet/exercise-
physical-fitness-questions-answers

Isner, Matthew (2019). 9 Health & Fitness Questions You Want Answered By
Dr. Isner!. Retrieved
fromhttps://www.bodybuilding.com/fun/9- health-fitness-
questions-you-want-answered-by-dr-isner.htm