HOPE 2

MODULE 4
SPORTS CLASSIFICATIONS AND CATEGORIES

Sport is an activity involving physical exertion and skill in which an individual or team
competes against another or others for entertainment. It can also be done as past
time, entertainment, physical activity, and/ or competitions.

CLASSIFICATION OF SPORTS

1. Individual Sports- are sports played alone without teammates. Most of this sports
can be seen in outdoor events.

A sample of the thousands of individual sports includes:

• Bowling
• Boxing
• Cycling
• Figure shaking
• Golf
• Skiing
• Snowboarding
• Surfing
• Swimming
• Track and field
 Meter dash sprint
 100 meter hurdles
 High jump
 Long jump
 Javelin Throw
 Discus Throw
• Wrestling

2. Dual Sports- is a type of sports that are played by two people playing against each
other.

A sample of the thousands of individual sports includes:

• Badminton
• Billiards
• Chess

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 • Lawn Tennis
• Table tennis
• Trampolining

3. Team Sports- is an activity in which a group of individuals, on the same team,

work together to accomplish an ultimate goal which is usually to win. Includes any
sport which involves players working together towards a shared objective. This can
be done in a number of ways such as outscoring the opposing team.

Team members set goals, make decisions, communicate, manage conflict, and solve
problems in a supportive, trusting atmosphere in order to accomplish their objectives.

This can be seen in sports such as:

• Basketball
• Volleyball
• Hockey
• Football
• Water Polo
• Lacrosse
• Rowing
• Rugby
• Cricket
• Hand Ball
• and many others.

CATEGORY OF SPORTS

1. Invasion Games - any game a team has to attack another teams areas and to
score a point. Include activities such as football, hockey, basketball, and rugby.

2. Net/ Racket Games- when a net is involved in the sport and keeps players
separated. Involve playing the ball or shuttlecock back to the opponent in such a way
that the opponent cannot return it and thus a point is scored. Includes activities such
as tennis, badminton, volleyball, and racket ball.

3. Fielding & Striking Games- when a game involves a set of fielders and one
person striking an object at one time (such as ball) and running a set course. Include
games such as cricket, rounders, baseball, and softball.

4. Target Games- players score by avoiding obstacles into their objects closer
than their opponent’s to the target. It includes sports such as golf, archery, bowls, and
shooting.

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5. Mind Sports- mostly questionable sports, mind sports include the very popular
e- gaming and board games. Includes games such as chess, go, and game of the
generals.

6. Combative Sports- includes boxing, wrestling, wushu, pencak silat, judo,

taekwondo, jujitsu, and many other.

INTENSITY OF SPORTS

MODERATE
Moderates - intensity activities are those that get you moving fast enough or
strenuously enough to burn off three to six times as much energy per minutes as you
do when you are sitting quietly or exercises that clock in at 3 to 6 MET’s.

Moderate activity feels somewhat hard. Here are clues that your exercise intensity is
at a moderate level:
• Your breathing quickens, but you’re not out of breath.
• You develop a light sweat after about 10 minutes of activity.
• You can carry on a conversation, but you can’t sing.

VIGOROUS
Vigorous-intensity activities are defined as activities 6 MET’s. These activities
require more oxygen consumption than light activities.

Vigorous activity feels challenging. Here are clues that your exercise intensity is at a
vigorous level:
• Your breathing is deep and rapid.
• You develop a sweat after only a few minutes of activity.
• You can’t say more than a few words without pausing from breathing.

FYI
“MET” is another name for metabolic equivalent; a measure of exercise
intensity based on oxygen consumption. More specifically, a single MET is defined
as the amount of oxygen a person consumes (or the energy expended) per unit of
body weight during 1 minute of rest. It is equal to about 3.5 millilitres (ml) of oxygen
consumption per kilogram (kg) of body weight per minute, or 1 kilocalorie (kcal) per
kg of body weight per hour (Brooks, Fahey & White 1995).

For example:

1 MET for a 70 kg person (154 pounds) is equal to an oxygen consumption of 245

ml per minute (i.e., 3.5 ml · kg-1 · min-1 x 70 kg), or approximately 70 kcal per hour
(i.e., 1 kcal x 70 kg). In other words, if a client weighs 154 pounds, he will burn about
70 calories an hour just sitting around.

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 DIFFERENCES BETWEEN MODERATE AND VIGOROUS

Moderate – intensity Physical Activity Vigorous – intensity Physical Activity

(Approximately 3 -6 MET’s) Requires (Approximately ˃6 MET’s)
a moderate amount of effort and Requires a large amount of effort and
causes rapid breathing and a
substantial increase in heart rate.
Playing Chess Running

Tennis (doubles) Tennis (singles)

Carrying a discuss Basketball game

Carrying a javelin Hockey

Golf- carrying clubs Fast swimming

Basketball- shooting baskets Boxing

Softball- fast pitch or slow pitch Soccer/ Football games

Carrying equipment weighing <20kg) Carrying equipment weighing >20kg

ASSESSING ONESELF DURING PHYSICAL ACTIVITIES

Make sure to monitor how to get your heart rate doing in physical activities
whether it is a moderate or vigorous activity you must consider following the rules and
guidelines on getting your heart rate.

Understanding exercise intensity:

When you’re doing the activity. Such as walking or biking, exercise intensity
correlates with how hard the activity feels to you. Exercise intensity is also shown in
your breathing and heart rate, whether you’re sweating, and how tired your muscles
feel.

There are two ways to measure exercise intensity:

1. How you feel. Exercise intensity is a subject's measure of how hard physical
activity feels to you while you’re doing it -- your perceived exertion, your
perceived exertion level may be different from what someone else feels doing
the same exercise. For example, what feels to you like a hard run can feel like
an easy workout to someone who’s more fit?

2. Your heart rate. Your heart rate offers a more objective look at exercise
intensity. In general, the higher your heart rate during physical, the higher your
exercise intensity.

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Here how to get your Target heart rate;
According to Hoeger and Hoeger (2011), research indicates a more favorable
prediction using the computation below than the equation 220 - age.

Here are the steps to get your target heart rate.

1. Estimate your maximal heart rate (max HR/MHR) according to the following
formula:
2. MaxHR/MHR = 207 - (0.7 × age)

3. Check your resting heart rate (RHR) sometimes in the evening after sitting
quickly for 15 to 20 minutes. You may take your pulse for 30 seconds and
multiply by 2 or take it for a full minute.

4. Determine heart rate reserve (HRR) using this formula:

HRR = MHR - RHR

5. Calculate the training intensity at 30, 40, 60 and 85 percent. Multiply HRR by
the respective 0.30, 0.40, 0.60 and 0.85 and then add the HRR to all four
training intensities. Example:

60% Training intensity = HRR × 0.60 + RHR

Here is the example computation on how to get the heart rate according to Hoeger
and Hoeger (2011). As if the age of the students is 19 years old.

Step #1: maxHR / MHR = 207 - (0.7 × age)

= 207 - (0.7 × 19)
= 207 - (11.9)
MHR = 195.1

Step #2: RHR = (take your pulse rate for 30seconds (45) and multiply by 2 RHR = 90

Step #3: HRR = MHR - RHR

= 195.1 - 90
HRR = 105.1

Step #4: 60% Training Intensity = HRR × 0.60 + RHR

= (105.1 × 0.60) + 90
= 63.06 +90
= 153.06

*(Therefore, your heart rate according to Hoeger (2011) and we relate to the rate of
perceive exertion (RPE), the results are 153.06, which means “Hard” your effort of the

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activity required depends on how to improve and pushing to do more physical
activities.)

The following are set of activities that you need to accomplish.

Follow the instructions correctly to avoid mistakes. Use 1 whole
sheet of paper. Good luck!

Activity No. 1: CLASSIFY ME!

DIRECTIONS: Classify the different sports and physical activities. Write MPA if it is
moderate physical activity and VPA if it is vigorous physical activity.

______1. Basketball game ______6. Cricket- batting

______2. Canoeing in 4 or more mph ______7. Golf- wheeling clubs

______3. Field Hockey ______8. Tennis doubles

______4. Soccer ______9. Jumping in a trampoline

______5. Tennis single ______10. Carrying a discuss

Activity No. 2: I AM UNIQUE!

Directions: Complete the Venn diagram by filling-out the outer circles with the
differences of Moderate Physical Activity and Vigorous Physical Activity.

MODERATE VIGOROUS

PHYSICAL
ACTIVITY

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 Exercise experts mean activity in metabolic equivalent, or
MET’s. One MET is defined as the energy it takes to sit quietly.
Physical activity of all kinds can be performed in a variety of
intensities, ranging between light, moderate and vigorous (high)
intensity activity. The understanding between intensity levels is
important to understanding the current physical activity.

LET’S GET PHYSICAL!!!

DIRECTIONS: Make your own fitness plan to improve our

body physically fit, select the activities guided by the principles
Exercise and the FITT goals.

FITT Goals Frequency Intensity Type Time

Parts of the (Indicate days Light, Form exercise, (total fitness

fitness plan of the week) Moderate, selected plan not less
Vigorous physical activity than 60 m)

Warm- up

A____________
Work- out
Activity/Exercise

B. ___________
Activity/Exercise

C.
_____________
Activity/Exercise
D.
____________
Activity/Exercise
E.
____________
Activity/Exercise

Cool down

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