Lesson

Badminton
1
Hello grade 10 learners! I am happy to be within this stage. This is the most interesting
part of your life as a student. Welcome to the part where knowledge will be learned. You will be
provided with activities that will test your prior knowledge and could motivate you more to be
physically active.

This module will help you get started and be mentally ready for the next part. We will have
some review of our previous lesson we have discussed.

What I Need to Know

Active Recreation is a leisure time physical activity undertaken outside of structured competition sport.
It is a set of activities within the wider range of physical activity options that also include active living, active
transport, and sport.
A great sport for fitness, badminton is excellent for people of all ages and provides a great choice for
those who want to give a new racket sport a go. Find out all about badminton and why you should be playing it.

LEARNING COMPETENCIES
In this module you are expected to:

Engage in moderate to vigorous physical activities for at least 60 minutes a day in and out of school.

What I Know

Directions. This is a 15-item multiple choice test that aims to identify your prior knowledge about active
recreational activity like badminton. Please select the letter of the best answer and write it on your activity
notebook.

1. Where did the modern badminton start?

a. Asia Pacific
b. British India
c. Central America
d. Middle East
2. Which of the following statements is true in playing badminton?
a. A player should reach over the net to hit the shuttlecock.
b. A player should not touch any of the lines of the court during the serve.
c. The shuttlecock hitting the ceiling is not counted as fault.
d. The shuttlecock can come to rest on the racket.
3. Where was badminton introduced as it was brought to England?
a. Springfield
b. Gloucestershire
c. Holyoke
d. Cornwall
4. How many time(s) the shuttlecock may be hit?
a. 1
b. 2
c. 3
d. 4
5. In what year did the badminton has been an Olympic sport?
a. 1992
b. 1993
c. 1994
d. 1995
6. Imagine your opponent has hit and returned a shot to your court but appears to be heading out of
bounds. What action is best to take?
a. Return the shuttlecock with a drop shot so that they have to run to the very front of the court.

1
 b. Return the shuttlecock with a clear so that they have to run to the back of the court.
c. Stand back and let the partner decide what to do with it.
d. Let the shuttlecock fall to the ground.
7. What equipment is designed to give you better traction and grip to stop in time to return a shot?
a. Shoes
b. Attire
c. Shuttlecock
d. racket
8. Which one of the continents does badminton find its origin?
a. North America
b. South America
c. Africa
d. Asia
9. Who used the badminton game for his house guests to play?
a. Duke of Rutland
b. Duke of Beaufort
c. Duke of Norfolk
d. Duke Cornwall
10. What is the legal height the player is allowed to serve from?
a. above the waist
b. on the waist
c. below the waist
d. above the chest
11. Badminton is played on a netted court. Aside from the shuttlecock, what other equipment is required
by a player?
a. racket
b. club
c. bat
d. ball
12. How does badminton start?
a. by dropping
b. by tossing
c. by smashing
d. by serving
13. When was the first open tournament of the badminton that was held at Guildford?
a. March 1898
b. March 1989
c. March 1899
d. March 1988
14. Badminton injuries can be best avoided by _____?
a. warming up before the game starts
b. playing hard during the game
c. wearing jeans and crop-top shirt
d. wearing hard hat and steel-toed shoes
15. To begin the game, the opponents do what?
a. Pick a number for service of side.
b. Arm wrestle for service or side.
c. Play rock, paper and scissors for service of side.
d. Toss a coin for service of side.

What’s In

In this activity, you, the learner, will recall those previous lessons. This will determine if you really
understood the lessons well. By having this activity, you will test your mind how fast your memory is, since this
is all about the enhancement of the Physical Fitness activity and some activities will help you become wise and
conscious of health.
Activity 1: “Arrange Me “
Analyze and arrange the scrambled letters to form a word. This is the test where you can remember the
benefits in participating in recreational activities.

1. ROPEW – -is the ability of the muscle to transfer energy and release maximum force at a fast rate.
______________
2
 2. THSTRNEG – is the ability of the muscle to generate force against physical objects.
__________________
3. YTLILBIXLEF - is the ability of the joints and muscles to move through its full range of motion.
________________
4. DPESE-– is the ability to perform a movement in one direction in the shortest period of time.
__________________
5. ALITYGI - is the ability to move in different directions quickly using a combination of balance,
coordination, speed, strength, and endurance. ___________________

What’s New
Badminton has its origin in ancient civilization in Europe and Asia. The ancient game Known as
battledore (bat or Paddle) and shuttlecock probably originated more than 2000 years ago.
Modern badminton can be traced to mid-19 th century British India. It was created by British Military officers
stationed there. As popular as it was in the British garrison town of “Poona” or Poonai this game was taken by
retired officer who get back to England. It was introduced as a game for the quest of the Duke of Beaufort at
his stately home “Badminton” in Gloucestershire, England where it became popular Hence, the origin of the
name Badminton.

The first Open Tournament was held at Guildford on March 1898.

The first major IBF tournament was the Thomas Cup (world men's team championships) in 1948. Since
then, the number of world events has increased with the addition of the Uber Cup (women's team), World
Championships (individual events), Sudirman Cup (mixed team), World Junior Championships and the World
Grand Prix Finals.
Badminton is a new Olympic sport. It was a demonstration sport at the 1972 Munich Olympics.
Badminton eventually became an Olympic sport in Barcelona in 1992. Only the singles and doubles were
introduced for the first time in the Olympic Games. Mixed doubles was included in the 1996 Atlanta Olympic
Games and badminton is the only sport that has a mixed doubles event in the Olympics.
Badminton Equipment
1. Badminton Racket - rackets can be made from several types of material. A nylon type.
2. Shuttle cock - it could be a feather which consist of 16 goose feathers. And the other one is
made up of plastic one.
3. Badminton shoes –are designed to give you better traction and grip to stop in time to return a
shot.
4. Badminton Attire –A comfortable pair of shorts and cotton or dry-fit t-shirt is sufficient
Basic Rules of Badminton
1. A game starts win a coin toss. Whoever wins the toss gets to decide whether they should
serve as receive first or what side of the court they want to be on.
2. At no time during the game should the player touch the net with the racket or his body.
3. The shuttlecock should not be carried on or come to rest on the racquet.
4. A player should not reach over the net to hit the shuttlecock.
5. A serve must carry cross court (diagonally) to be valid.
6. During the serve, a player should not touch any of the lines of the court, until the server strikes
the shuttlecock. During the serve the shuttlecock should always be hit from below the waist.
7. A point is added to a player’s score as and when he wins rally.
8. A player wins a rally when he strikes the shuttlecock and it touches the floor of the opponent’s
side of the court or when the opponent commits a fault.
9. Each side can strike the shuttlecock only once before it passes over the net. Once hit, a player
can strike the shuttlecock in a new movement or shock.
10. The shuttlecock hitting the ceiling is counted as a fault.
Injury Prevention and risk management
Badminton injuries are either acute, traumatic injuries such as ankle sprains, or are overuse injuries
such as impingement syndromes. Both types of injuries can be prevented by using the right equipment,
warming up, cooling down and ensuring you are strong and fit enough to compete.

3
 What is It
Let’s do it!
Juggling is an activity will test your ability to use your senses with the body parts to perform motor
tasks smoothly and accurately.

Purpose – to measure the coordination of the eye and hand

Equipment
1. Sipa (washer weighing 4-grams with 5-inches straw) or 20 pcs. bundled rubber bands/any similar
local materials weighing 4 grams.
Procedure
For the Performer:
a. Hit the sipa/rubber band/similar local material alternately with the right and left palm upward. The
height of the tossed material should be at least above the head.
b. Count how many times you hit the material with the right and left hand.
c. Stop the test if the material drops or after two (2) minutes.
d. There shall be three (3) trials.

Scoring – Record the highest number of hits the performer has done.

Score Standard Interpretation

5 41 and above Excellent
4 31 - 40 Very Good
3 21 - 30 Good
2 11 - 20 Fair
1 1 - 10 Needs Improvement

What’s More

Rate of Perceived Exertion

It is basically a subjective assessment of effort which ranges from 6 (very, very light) to 20 (very, very
hard) with 1-point increment in between. The target zone for aerobic activity is from 12 to 16.

Remember, if you find the activity as “very, very light” (7) to about “fairly light” (11), you need to
increase the intensity of your physical activity to reach “somewhat hard” (13), depending on your goal. You can
also increase the frequency and time or change the type. However, if you find the activity as “very hard” (17) to
“very, very hard” (19), you might want to check your FITT formula. Remember, health promotion does not
mean exhaustion or risking yourself of getting injuries.

Rate of Perceived Exertion

Rating Description Rating Description
6-7 Very, very light 14-15 Hard

8-9 Very light 16-17 Very hard

10-11 Fairly light 18-20 Very, very hard

12-13 Somewhat hard

Please indicate your RPE rating after doing the activity.

My Rate of Perceived Exertion for Juggling

Rating Description

4
 What I Have Learned

Badminton Racket - A nylon type rackets can be made from several types of material.
Shuttlecock - it could be a feather which consist of 16 goose feathers. And the other one is made up of
plastic one.
Badminton shoes –are designed to give you better traction and grip to stop in time to return a shot.
Badminton Attire –A comfortable pair of shorts and cotton or dry-fit t-shirt is sufficient.

What I Can Do

In order for you to know if the amount of effort exerted will be beneficial, make a week plan workout on
any Badminton skills (series of light hitting skills- series of footwork and hitting drill) applying the FITT formula
on the adjustments in your physical activity from moderate to vigorous.

For example, you are used for leisure walking for 20 minutes from your home to school and back from
Monday to Friday. Applying the FITT formula would entail the following adjustments in your physical activity for
it to become more than your usual practice, such as increasing the intensity of your pace to moderate or
vigorous and decreasing the amount of time doing it.

Example:

Your usual More than Usual

F FREQUENCY (How 5x/wk (Mon-Fri) 5x/wk (Monday-Friday)

often)

I INTENSITY (how RPE of about 11-12 RPE of about 15- 17

hard) (fairly light) ( Hard- Very hard)

T TIME (how long) 20 minutes 15 minutes

T TYPE walking Brisk walking

My Physical Activity Week Plan

Your usual More than Usual

F FREQUENCY (How
often)

I INTENSITY (how
hard)

T TIME (how long)

T TYPE

5
 Assessment
Directions. There are 15-item in this multiple choice test. Its purpose is to assess your understanding on
badminton as active recreational activity. Please select the letter of the best answer and write it on your activity
notebook.

1. Badminton injuries can be best avoided by _____?

a. warming up before the game starts
b. playing hard during the game
c. wearing jeans and top-crop shirt
d. wearing hard hat and steel-toed shoes
2. To begin the game, the opponents do ______ for service and side?
a. pick up a number
b. arm wrestle
c. play rock, paper, and scissors
d. toss a coin
3. How does badminton start?
a. by dropping
b. by tossing
c. by smashing
d. by serving
4. When was the first open tournament of the badminton that was held at Guildford?
a. March 1898
b. March 1989
c. March 1899
d. March 1988
5. What is the legal height the player is allowed to serve from?
e. above the waist
f. on the waist
g. below the waist
h. above the chest
6. Badminton is played on a netted court. Aside from the shuttlecock, what other equipment is required
by a player?
a. racket
b. club
c. bat
d. ball
7. what equipment is designed to give you better traction and grip to stop in time to return a shot
a. shoes
b. attire
c. shuttlecock
d. racket
8. Who used the badminton game for his house guests to play?
a. Duke of Rutland
b. Duke of Beaufort
c. Duke of Norfolk
d. Duke of Cornwall
9. Which one of the continents does badminton find its origin?
a. North America
b. South America
c. Africa
d. Asia
10. How many time(s) the shuttlecock may be hit?
a. 1
b. 2
c. 3
d. 4
6
 11. In what year did the badminton has been an Olympic sport?
a. 1992
b. 1993
c. 1994
d. 1995
12. Imagine your opponent has hit and returned a shot to your court but appears to be heading out of
bounds. What action is best to take?
a. Return the shuttlecock with a drop shot so that they have to run to the very front of the court.
b. Return the shuttlecock with a clear so that they have to run to the back of the court.
c. Stand back and let the partner decide what to do with it.
d. Let the shuttlecock fall to the ground.
13. Where did the modern badminton start?
a. Asia Pacific
b. British India
c. Central America
d. Middle East
14. Which of the following statements is true in playing badminton?
a. A player should reach over the net to hit the shuttlecock.
b. A player should not touch any of the lines of the court during the serve.
c. The shuttlecock hitting the ceiling is not counted as fault.
d. The shuttlecock can come to rest on the racket.
15. Where is badminton introduced as it was brought to England?
a. Springfield
b. Gloucestershire
c. Holyoke
d. Cornwall

Additional Activities

Directions: Continue engaging in sports activities/workout outside PE time. Log your daily activity in your Week
Work-Out Log using the template below.

WORK-OUT LOG

MONDAY TUESDAY WEDNESDAY THURDAY FRIDAY

F FREQUENCY
I INTENSITY
T TIME
T TYPE

7
 Lesson
TABLE TENNIS
2

Table tennis is a common sport and an indoor activity. This game can be played in singles wherein
there are two players competing. This can be played also in doubles wherein there are two teams competing.
This sport makes an individual develop speed and agility that promote good body condition.

What I Need to Know

Table Tennis resembles tennis, but is played on a table top with wooden paddles and small hollow
plastic ball. In playing table tennis, there are health benefits that will help you develop your mental and physical
being. With eyes on the ball and a hand on the paddle, table tennis naturally promotes an improvement of
hand–eye coordination. It develops mental awareness too. It improves our core muscles, burns calories,
maintain overall wellness, and improves our balance.
For today’s lesson, you are expected to engage in moderate to vigorous physical activities that can lead
to improved physical fitness. Perform drills in table tennis to test your passion and enjoying the activity given by
you.

What I Know

Choose the letter of the best answer and write it on your activity notebook.

1. Some of the many health benefits of table tennis EXCEPT.

a. It improves hand–eye coordination.
b. It burns calories.
c. It improves reflexes.
d. It promotes dehydration.
2. Ping pong is another name of what game?
a. Soccer
b. Table tennis
c. Basketball
d. Badminton
3. When did the Table tennis become fashionable among the upper classes in England?
a. 1890’s
b. 1870’s
c. 1880’s
d. 1860’s
4. When was Table tennis first brought to China via Western settlements.
a. 1901
b. 1902
c. 1903
d. 1904
5. What is the size of the standard table for the game?
a. 9 ft. long, 5 ft. wide, and 30 inches high
b. 9 ft. long, 4 ft. wide, and 30 inches high
c. 8 ft. long, 5 ft. wide, and 40 inches high
d. 8 ft. long, 4 ft. wide, and 40 inches high
6. It is used in hitting the ball back and forth on the table.
a. Shuttlecock
b. ball
c. table
d. paddle

7. Who registered ping pong as a trade name in England?

8
 a. John Dewey
b. John Jacques
c. John Moore
d. John Black
8. How many points needed to win in a table tennis?
a. 13
b. 12
c. 11
d. 10
9. In serving the ball in table tennis, you must throw the ball up straight from a flat palm at least how many
inches?
a. 16
b. 10
c. 6
d. 3
10. What is it called when the score is tied to 40-40?
a. Serve
b. Let
c. Set
d. Deuce
11. How many serves does each player have in an 11-point game?
a. 1
b. 2
c. 3
d. 4
12. What should be the color of the rubber on one side of the racket as specified in the international rules?
a. White
b. Blue
c. Yellow
d. Black
13. How light is the table tennis ball?
a. 2.5 gram
b. 2.6 gram
c. 2.7 gram
d. 2.8 gram
14. What word is associated when there is no or zero score?
a. Care
b. Love
c. Passion
d. Joy
15. What injury is commonly associated to table tennis?
a. Broken elbow
b. Sprained ankles
c. Broken neck
d. Broken legs

What’s In

9
Activity 2 “SKILLS to CONNECT “
Directions. Using a concept map, write the skills that you need to develop in playing Table Tennis. Write your
answers inside the circle, you may add more circles if necessary. Do this in your activity notebook.

Table Tennis

What’s New

History
Table tennis (or ping pong) had become fashionable in the year of 1880’s among the upper classes of
England. In the year 1901 John Jacques register then name Ping pong as a trade name in England. The
American rights to the name are sold to Parker Brothers. Table tennis was also brought to China via Western
settlements.
The Equipment of Table Tennis
1. Ball – The ball that is used in the game is a 2.7 gram, a small celluloid ball, that is usually colored
white or orange depending on the preference of the player.
2. Rubber, Racket or Paddle – It is another important piece of equipment that is used in hitting the ball
back and forth on the table.
3. Table tennis table – Included of the list of important table tennis equipment is the table where the
game is to be played. The size of the table must be 9 ft. long, 5 ft. wide and must be place 30 inches high
from the ground.

Basic Rules of Table Tennis

Scoring and games – Games are played to 11 points. Player serves two serves each, alternating.
Legal serving – You must throw the ball up straight, from a flat palm, at least 6 inches (16cm)
Equipment Basics – A table tennis racket must be one side black, one side any approved color.

Benefits of Table tennis

1. It improves hand– eye coordination.
2. It improves reflexes.
3. It’s easy on the joints.
4. It burns calories.
5. It’s a social sport.
6. It keeps your brain sharp.
7. It improves balance.

Injury Prevention and Risk Management

The most common table tennis injury is very similar to standard tennis injuries. Sprained ankles, tennis
elbow, and Achilles tendinitis are just three of the most frequent table tennis injuries.
Table tennis is a non-contact sport but injuries are often acquired when athletes suddenly changed
position or twisted their body quickly, leading to pulled muscles and other injury problems. Players who do not
warm-up properly stretched their muscles before taking to the table also put themselves at a high risk of injury.

What is It

Let’s do it!

10
Stick Drop Test- In this activity, your reaction time towards a stimulus is measured.
Purpose – to measure the time to respond to a stimulus.

Equipment
1. 24-inch ruler or stick
2. Armchair or table and chair

Procedure
a. Sit on a chair with armrest or a chair next to the table so that the elbow and the lower armrest on
the desk/table comfortably.
b. Place the heel of the hand on the desk/table so that only the fingers and thumb extend beyond.
Fingers and thumb should at least be one inch apart.
c. Catch the ruler/stick with the thumb and index finger without lifting the elbow from the desk/table as
the partner drops the stick. Hold the stick while the partner reads the measurement.
d. Do this thrice.

For the Partner:

a. Hold the ruler or stick at the top, allowing it to dangle between the thumb and fingers of the
performer.
b. Hold the ruler/stick so that the 12-inch mark is even between the thumb and the index finger. No
part of the hand of the performer should touch the ruler/stick.
c. Drop the ruler/stick without warning and let the performer catch it with his/her thumb and index
finger.
d. Record the score on the upper part of the thumb.

Scoring - Record the middle of the three scores (for example: if scores are 21, 18, and 19, the middle
score is 19). In case where the two scores are the same (for example 18, 18, 25), the
repeated score shall be recorded.
Score Standard Interpretation
5 0 - 2.4 cm. Excellent
4 5.08 - 10.16 cm. Very Good
3 12.70 - 17.78 cm. Good
2 20.32 - 25.40 cm. Fair
1 27.94 -30.48 cm. Needs Improvement
0 Did not catch Poor

What’s More

Directions. Answer the process questions. Write your answer on your activity notebook.
1. How do you feel about the activity?
11
 2. How do you think the test help in developing your skills in sports?
3. What are the steps to be taken in order to improve the results of your fitness test?
4. How do you feel for the intensity of the test? Please indicate your RPE rating after doing the activity.

My Rate of Perceived Exertion for Stick Drop Test

Rating Description

What I Have Learned

1. POINT is awarded during a rally.

2. Groundstrokes – contact made with the ball after one bounce.
3. Volley – contact is made with the tennis ball before the bounce, usually occurs when a player is close
to the net (especially in doubles).
4. Overhead – an offensive stroke with a downward angle on the tennis ball, similar to a serve.
5. Lob – contact with the racket provides a higher trajectory of the ball, similar to a groundstroke.
6. Baseline – the end boundary lines on the court.
7. Center mark – a small line that divides the baseline into right and left serving areas.
8. Center service line – a line down the center that separates the service courts (left and right).
9. Deuce – an even score of 40-40. At deuce, a player must win two points in a row to win the game.
10. Double fault – missing both 1st and 2nd attempts at serving.
11. Fault – failure to make a legal serve.
12. Game – a unit of a set completed by winning four points and being ahead by two points.

13. Let – a served ball strikes the top of the net and falls into the proper service court. It is also a let
anytime there is interference during a point.
14. Love – no score or score of zero.
15. Match – winning 2 out of 3 sets.
16. Rally – a prolonged exchange of strokes.
17. Set – a unit of a match completed when a player wins 6 games and is ahead by 2. At 6-6 a
tie breaker to 12 points is played.

What I Can Do

Based from the result of the test, make a week plan workout that will develop your skills in Table Tennis
(series of hitting drills) applying the FITT formula on the adjustments in your physical activity from moderate to
vigorous.

My Physical Activity Week Plan

Your usual More than Usual
F FREQUENCY (How often)
I INTENSITY (how hard)
T TIME (how long)
T TYPE

Assessment

1. How light is the table tennis ball?

a. 2.5 gram c. 2.7 gram
b. 2.6 gram d. 2.8 gram

12
 2. What word is associated when there is no or zero score?
a. Care c. Passion
b. Love d. Joy
3. When did the Table tennis become fashionable among the upper classes in England?
a. 1890’s c. 1880’s
b. 1870’s d. 1860’s
4. When was Table tennis first brought to China via Western settlements.
a. 1901 c. 1903
b. 1902 d. 1904
5. What injury is commonly associated to table tennis?
a. Broken elbow c. Broken neck
b. Sprained ankles d. Broken legs
6. What is it called when the score is tied to 40-40?
a. Serve c. Set
b. Let d. Deuce
7. How many serves does each player have in an 11-point game?
a. 1 c. 3
b. 2 d. 4
8. What is the color of the rubber on side of the racket as specified in the international rules?
a. White c. Yellow
b. Blue d. Black
9. Who registered ping pong as a trade name in England?
a. John Dewey c. John Moore
b. John Jacques d. John Black
10. How many points needed to win in a table tennis?
a. 13 c. 11
b. 12 d. 10
11. In serving the ball in table tennis, you must throw the ball up straight from a flat palm at least how
many inches?
a. 16 c. 6
b. 10 d. 3
12. What is the size of the standard table for the game?
a. 9 ft. long, 5 ft. wide, and 30 inches high
b. 9 ft. long, 4 ft. wide, and 30 inches high
c. 8 ft. long, 5 ft. wide, and 40 inches high
d. 8 ft. long, 4 ft. wide, and 40 inches high
13. It is used in hitting the ball back and forth on the table.
a. Shuttlecock c. table
b. Ball d. paddle
14. Some of the many health benefits of table tennis EXCEPT.
a. It improves hand–eye coordination.
b. It burns calories.
c. It improves reflexes.
d. It promotes dehydration.
15. Ping pong is another name of what game?
a. Soccer c. Basketball
b. Table tennis d. Badminton

Additional Activities

13
Directions. Remain engaged in sports activities on a daily basis. Log your activities using the Week
Workout Log template.

WORKOUT PLAN (BASIC PLANK)

MONDAY TUESDAY WEDNESDAY THURDAY FRIDAY
F FREQUENCY
I INTENSITY
T TIME
T TYPE

Lesson
TENNIS
3
Have you ever watched tennis on TV? Tennis is a sport where you are constantly moving, changing
direction, and stretching your body. By planning tennis on a daily basis, you may also notice an improvement in
agility and adaptability.

What I Need to Know

Tennis is one of the simplest total-body workouts you will be able to get. Playing tennis 2 to 3 times per
week also boosts your stamina, coordination, and bone density. Also, we develop flexibility, balance, speed,
and agility.
Propriety and proper technique will improve your game still as keep injuries un-free.
For today’s lesson, you are expected to engage in moderate to vigorous physical activities that can lead
to improved physical fitness. Perform drills in tennis to gauge your skills in sports.

What I Know

Directions: Read each item carefully and write the letter of the best answer on your activity notebook.

1. Which of the following scores would a server call out if they (the server) won two points and their opponent
has not won a point?

a. advantage in c. 15-40
b. deuce d. 30-love
2. Which of the following scores would a server call out if they (the server) won one point and their opponent
won three?

a. Advantage out c. 15-40

b. match point d. 30-love
3. Refers to a shot taken by a player near the net.

a. Love c. rally
b. Poach d. volley

4. It refers to a situation where the server can lose the game on the next serve.

a. advantage out c. rally

b. advantage in d. set
5. A legal service that the receiver could not touch with a racquet is called ____.

a. Ace c. let
b. Deuce d. set
14
6. A situation where the server can win the game on the next serve.

a. Ace c. advantage out

b. advantage in d. match
7. Refers to a complete tennis competition between two players.

a. Game c. rally
b. Match d. volley
8. Which of the following refers to a score of zero?

c. Ace c. love
d. Deuce d. poach

True or False. Write “T” if the statement is true and “F” if the statement is false on your activity notebook.

9. The same person serves an entire game in both singles and doubles.

10. If a player swings at a ball in play and misses it and the ball flies out of bounds before touching the surface,
the player loses the point.
11. A ball in play that touches the baseline is ruled to be in play.
12. When serving from the left side, the served ball must land inside the right service court.
13. The server begins each new contest by serving from the right side of the center mark.
14. In tennis, either the serving or receiving side may score.
15. Volley is a contact made with the tennis ball before the bounce, usually occurs when a player close to the
net

What’s In

Activity 3: “WARM YOU UP”

Table tennis is a non-contact sport, but injuries are often acquired when athletes suddenly changed
direction or twisted their body quickly, leading to pulled muscles and other injury problems.

To prepare yourself for the physical activity, we will start the lesson with general or sports- specific
warm-up exercises.

What to do:

1. Do light jogging around the venue to gradually elevate your heart rate.

2. Stretch your legs, arms, back, and neck for 5 minutes.

The time allotted to properly warm-up your body can spell the difference between performing well and
getting yourself injured. Spend about 5-10 minutes of your warm-up routine. Execute either general warm-up
exercises like jogging and running, or sports specific exercises.

What’s New

History
The French adapted the game of handball from Ireland and devised methods of protecting the hands by
wrapping them with cords, wearing gloves, and eventually by using a paddle. The game was first intended to
be played on a lawn, but eventually the used on hard surfaces grew in popularity. The name “tennis" was
probably derived from the French term tenez, which means, “take it and play.” The game was first introduced
to the United States in 1874.
15
Nature of the Game
Tennis is considered by many to be one of the best forms of recreation. The pace of the game can be
set to the individual player’s ability. Speed, agility, coordination, and endurance can be developed and indeed
are needed to play a good game of tennis.
Tennis can be played both indoors and outdoors. There are two separate games of tennis. One is the
singles game, which has two participants, one opposing the other. The doubles game, which has four
participants, has two players teaming up to compete against another team of two. Mixed doubles are also
played. This is when a team has one male and one female member.
Safety/Etiquette
1. Remove all tennis balls from the court before play begins.
2. Be aware of fences, net posts, and other structures on and near the playing area.
3. Close any open gates.
4. When playing doubles, be aware of your partner and racket.
5. When playing doubles, never face your partner when he/she is hitting the ball.
6. Never walk on a court when a point is being played.
7. If a tennis ball comes into your court while you are playing, immediately call a let and stop your
game.
8. Stop play immediately if someone enters your court.
9. Never hit a tennis ball in anger or at another person.
10. Never jump over the net at any time.

Facilities/Equipment
1. Students should check their racket for damage prior to use. Replacement costs will be assessed for
racket damage.
2. Each student is responsible for the equipment issued. You must return it at the end of class.
3. During class each student is to take one tennis ball and one tennis racket. Students are responsible
for returning all equipment (racket and ball) at the end of the class period.
Points/Scoring
A POINT is awarded during a rally when:
1. The opponent lets the ball bounce more than once on his/her side.
2. The opponent hits the ball into the net. If the ball touches the top of the net, goes over, and lands
inside the boundary lines, the ball is in play.
3. The opponent strikes the ball with the racket more than once, or the partner hits the ball a second
time.
4. The opponent touches the net with the racket or any part of the body.
5. The opponent volleys the ball before it crosses the net.
6. The opponent is hit in the body with the tennis ball.

Games/Scoring
0 point = Love 1 point = 15 2 points = 30 3 points = 40 4 points = Game
 When the game is tied at 40-40 it is called deuce.
 At deuce a player has to win two (2) points in a row to win the game.
 The next point won by a player is called advantage. Advantage in for the server and advantage out
for the receiver.
 If the same player wins the point after advantage is called, that player wins the game. If the other
player wins the point, the score goes back to deuce. This procedure continues until one player wins
two points in a row.
 Opponents change sides of the net after every odd game (1, 3, 5, 7, etc.)
 A set is completed when one player wins six (6) games and is ahead by two (2) games. If both
players have won six (6) games, a 12-point tie breaker will be played and the set score will be 7-6.
 A match is won when a player wins two (2) out of three (3) sets.
Serving Rules:
1. The server must stand behind the baseline and between the center mark and the side line.
2. The server must hit the tennis ball in the air before it bounces.
3. The server always begins the game on the right side of the court.
4. The serve has to be hit cross-court into the correct service box. The alleys are not included.
5. The serve is called FAULT if: (a.) the server is on or over the baseline at the time of the serve. (b.)
the server misses the tennis ball in trying to strike it. (c.) the tennis ball does not land in the proper
service court. (d.) the tennis ball hits the net post.
6. The server gets two chances to get their service in. If the server misses the first attempt it is a fault
and the server gets a second attempt. If the server misses the second attempt, it is called a double
fault.
7. If the server steps on or over the baseline before contact is made it is a foot fault.

Serving Order:
16
 There is ONE server per game. The serving order for doubles is as follows: Team 1 has A and B as
partners and Team 2 has C and D as partners.

 A serves the first game.

 B serves the second game.
 C serves the third game.
 D serves the fourth game.
 The teams must keep the same service order for each set.
Receiving:
1. Partners choose which side they would like to return from, left or right, and return from that side the
entire set. 2
2. The receiver must let the served ball bounce once before returning it.
3. When the receiving partner is returning the serve, the other partner may not try to hit the ball.
Basic Skills Grip
1. Forehand: used for tennis balls hit to the dominant side. Hold the racket perpendicular to the ground,
as if shaking hands. The palm faces the net.
2. Backhand: used for tennis balls that are hit to the non-dominant side.
Groundstrokes – contact made with the ball after one bounce.

1. Assume ready position. The racket is held in front of the body, knees bent, weight on the balls of
both feet.
2. Draw the racket back with opposite shoulder toward the net.
3. Contact the tennis ball waist high, follow through with the racket facing the net and then up across
the body.
Volley – contact is made with the tennis ball before the bounce, usually occurs when a player is close to the
net (especially in doubles).

1. No backswing of the racket.

2. Keep wrist locked and grip firm.
3. Minimal follow through.

Serve
1. Forward shoulder points in the direction of the desired service court.
2. The tennis ball is tossed high enough to contact with fully extended racket arm. 3. Follow through
downward across the front leg.
Overhead – an offensive stroke with a downward angle on the tennis ball, similar to a serve.
Lob – contact with the racket provides a higher trajectory of the ball, similar to a groundstroke.
Terminology Ace – A serve that gets past the receiver without them touching it. Advantage – the next point
after deuce. Advantage in or Ad in refers to the server’s winning the point and Advantage out or Ad out
refers to the receiver’s winning the point.
Baseline – the end boundary lines on the court.
Center mark – a small line that divides the baseline into right and left serving areas.
Center service line – a line down the center that separates the service courts (left and right).
Deuce – an even score of 40-40. At deuce a player must win two points in a row to win the game.
Double fault – missing both 1st and 2nd attempts at serving. Fault – failure to make a legal serve.
Game – a unit of a set completed by winning four points and being ahead by two points.
Let – a served ball strikes the top of the net and falls into the proper service court. It is also a let anytime there
is interference during a point.
Love – no score or score of zero.
Match – winning 2 out of 3 sets.
Rally – a prolonged exchange of strokes.
Set – a unit of a match completed when a player wins 6 games and is ahead by 2. At 6-6 a tie breaker to 12
points is played.

Injury Prevention and Risk Management

Tennis injuries are generally defined as either cumulative (overuse) or acute (traumatic) injuries. These
injuries occur overtime due to stress on the muscles, joints, and soft tissues without proper time to heal. They
begin as a small, nagging ache pain, and can grow into a debilitating injury if they aren’t treated early.
Many sports injuries result from overuse, lack of proper warm-up or poor conditioning. Safety
precautions are recommended to help prevent tennis injuries like warming up thoroughly prior to play, wearing
the right tennis shoes with skid-resistant soles, using good technique in the different tennis movements,
17
cleaning of courts before play to check for slippery spots or debris, getting adequate rest and time for recovery
after each play, and staying hydrated.

What is It

Let’s do it!
Push-up activity will engage yourself into a health- related physical fitness test that will gauge your muscular
strength of your upper body extremities.

Purpose – to measure strength of upper extremities

Equipment - exercise mats or any clean mat
Procedure
For the Performer:
b. Lie down on the mat; face down in standard push-up position: palms on the mat about shoulder
width, fingers pointing forward, and legs straight, parallel, and slightly apart, with the toes
supporting the feet.
c. 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, straightens the arms, keeping the back straight,
then lowers the arms until there is a 90-degree angle at the elbows (upper arms are parallel to the
floor).
d. Perform as many repetitions as possible, maintaining a cadence of 20 push-ups per minute. (2
seconds going down and 1 second going up).
e. A maximum of 50 push-ups for boys and 25 push-ups for girls.

For the Partner:

a. As the performer assumes the position of push-up, start counting as the performer lowers his/her
body until he/she reaches 90-degree angle at the elbow. The partner should stand in front of the
student and his/her eyes should be close to elbow level to accurately judge the 90-degree bend.
b. Make sure that the performer executes the push-ups in the correct form.
c. The test is terminated when the performer can no longer execute the push-ups in the correct form,
is in pain, voluntarily stops, or cadence is broken.

Scoring: record the number of push-ups made.

Push-Up Boys Secondary

Score Standard Interpretation

5 33 and above Excellent
4 25 – 32 Very Good
3 17 – 24 Good
2 9 – 16 Fair
1 1–8 Needs Improvement
0 Cannot execute Poor

Push-Up Girls Secondary

Score Standard Interpretation

5 33 and above Excellent
4 25 – 32 Very Good
3 17 - 24 Good
2 9 – 16 Fair
1 1–8 Needs Improvement
0 Cannot execute Poor

18
 What’s More

Please answer the following questions in your activity notebook.

1. How do you feel about the activity? Please fill in the RPE template.
2. What are your realizations?

Rate of Perceived Exertion

My Rate of Perceived Exertion for Push-Up.

Rating Description

What I Have Learned

1. A POINT is awarded during a rally.

2. Groundstrokes – contact made with the ball after one bounce.
3. Volley – contact is made with the tennis ball before the bounce, usually occurs when a player is close to
the net (especially in doubles).
4. Overhead – an offensive stroke with a downward angle on the tennis ball, similar to a serve.
5. Lob – contact with the racket provides a higher trajectory of the ball, similar to a groundstroke.
6. Baseline – the end boundary lines on the court.
7. Center mark – a small line that divides the baseline into right and left serving areas.
8. Center service line – a line down the center that separates the service courts (left and right).
9. Deuce – an even score of 40-40. At deuce a player must win two points in a row to win the game.
10. Double fault – missing both 1st and 2nd attempts at serving.
11. Fault – failure to make a legal serve.
12. Game – a unit of a set completed by winning four points and being ahead by two points.
13. Let – a served ball strikes the top of the net and falls into the proper service court. It is also a let
anytime there is interference during a point.
14. Love – no score or score of zero.
15. Match – winning 2 out of 3 sets.
16. Rally – a prolonged exchange of strokes.
17. Set – a unit of a match completed when a player wins 6 games and is ahead by 2. At 6-6 a tie breaker
to 12 points is played.

What I Can Do

Directions. Using the Physical Activity Week Plan template, make your plan for this week’s workout
that will enhance your muscular strength and muscular endurance applying the FITT formula.
My Physical Activity Week Plan

Your usual More than Usual

19
 F FREQUENCY (How
often)

I INTENSITY (how hard)

T TIME (how long)

T TYPE

Assessment
Directions: Read each item carefully and write the letter of the best answer on your activity notebook.

1. Which of the following refers to a score of zero?

a. Ace c. deuce
b. Love d. poach
2. Refers to a complete tennis competition between two players.
a. Volley c. game
b. Rally d. match
3. A situation where the server can win the game on the next serve.
a. Ace c. advantage in
b. advantage out d. match
4. A legal service that the receiver could not touch with a racquet.
a. Ace c. let
b. Deuce d. set
5. A situation where the server can lose the game on the next serve.
a. advantage out c. rally
b. advantage in d. set
c.
6. Refers to a shot taken by a player near the net?
a. Volley c. poach
b. Rally d. love
7. Which of the following scores would a server call out if they (the server) won one point and their opponent
won three?
a. Advantage out c. 15-40
b. match point d. 30-love
8. Which of the following scores would a server call out if they (the server) won two points and their opponent
has not won a point?
a. Deuce c. 15-40
b. advantage in d. 30-love
TRUE OR FALSE. Encircle “T” if the statement is true and “F’ if the statement is false.

9. Volley is a contact made with the tennis ball before the bounce, usually occurs when a player close to the
net
T F
10. In tennis, either the serving or receiving side may score.
T F
11. The server begins each new contest by serving from the right side of the center mark.
T F
12. When serving from the left side, the served ball must land inside the right service court.
T F
13. A ball in play that touches the baseline is ruled to be in play.
T F
14. If a player swings at a ball in play and misses it and the ball flies out of bounds before touching the
surface, the player loses the point.
T F
15. The same person serves an entire game in both singles and doubles.
T F

20
 Additional Activities
Directions. Continue engaging in sports activities outside PE time. Log them in your Week Workout
Log.
WORK-OUT LOG
MONDAY TUESDAY WEDNESDAY THURDAY FRIDAY

F FREQUENCY

I INTENSITY

T TIME

T TYPE

Lesson
BASEBALL
4

What I Need to Know

Baseball has many health benefits for the mind, body and spirit. Playing baseball may be a great
opportunity to create muscle, increase concentration, and acquire your heart pumping. Like most sports, it
helps encourage players to create better health-related life choices to enhance their athletic performance.
For today’s lesson, you are expected to engage in moderate to vigorous physical activities that can lead
to improved physical fitness. Perform drills in baseball to gauge your skills in sports.

What I Know

Directions: Read carefully each item and choose the letter of the best answer. Write it on your activity
notebook.
1. If there is a runner on first base and the ball is hit to the second baseman, what base does the shortstop
cover?

a. first base c. second base

b. fourth base d. third base
2. How many outs to end an inning?
a. 1 c. 3
b. 2 d. 4
3. If you are the batter and hit home run with no one on base. How many points will you score?
a. one c. three
b. two d. four

4. What is the call when a batter has 4 balls and get to go to first base?
a. Bean c. strikeout
b. run d. walk
5. When the pitcher throws the ball and you swing and miss it, this is called?
a. Ball c. miss
b. Foul d. strike
6. Who is responsible for the defense of the left field?
a. Hitter c. left camper
b. Inter-base d. pitcher
7. Who throws the ball to the opposing team to hit?
a. Catcher c. outfielder
21
 b. first baseman d. pitcher
8. Who occupy the spaces between the second and third bases?
a. Hitter c. left camper
b. Inter-base d. pitcher
9. Runners must remain in contact with their base until ___.
a. the ball reaches the batter c. the ball reaches the plate
b. the ball reaches the catcher d. the pitcher releases the ball
10. How many players in a baseball team?
a. 7 c. 9
b. 8 d. 10
11. The game baseball originated from which country?
a. England c. USA
b. Singapore d. Vietnam
12. What is the maximum number of outs in an innings?
a. 3 c. 9
b. 6 d. 12
13. What is the appropriate size of the baseball ground?
a. 1 acre c. 3 acres
b. 2 acres d. 4 acres
14. Who is the main player of the game?
a. Hitter c. left camper
b. inter-base d. pitcher
15. He is a player responsible for the defense of the so called central field.
a. central camper c. right camper
b. first baseman d. shortstop

What’s In

Activity 4: ME AND MY DAY

This activity will assess your physical activity engagement using a survey.
Sentence completion
When I am not in school, I…
_____ watch TV for about ________ hours
_____ use the computer/ tablet/cell phone for about ______ hours
_____ play sports such as________ for about ______ minutes or _____ hours
_____ jog or walk or dance for about______ minutes or _____ hours
_____ sleep about _____ hours even after my regular wake up time
_____ usually go out to mall or a friend’s house and spend about ____ hours there
_____ do household chores for about______ minutes or ______ hours
_____ do something else like ___________ for about_____ minutes or ____hours.

Please answer the following questions in your activity notebook.

1. Which among the activities you mostly spend time on?
2. How do you feel about the activity?
3. What did you realize?
4. Which of these activities do you enjoy the most? Why?
5. Should you stick to your daily routines or could changes be made?

What’s New

22
 Baseball, usually considered the national sport or pastime of us, originated within the country and
quickly spread to the Netherlands, Italy, Belgium, England, Spain, Australia, Tunisia, and other parts of the
planet.
Baseball was popularized heavily and is widely considered to mirror the spirit of us. Numerous articles
on the history of baseball, which weren't very clearly supported historical reports, were made up and
propagated by the media. But common consensus arrived recently as a result of its immense popularity in us.
It’s said to be North American modification of older English games like Rounders and Stoolball which also
influenced other similar games like Cricket.
The game turned professional after the war in 1860’s and attracted commercial interests, yet amateur
baseball was equally popular and was separated from the professional one in 1871. Though the game was
initially played among teams of assorted ethnic groups within the States, just like the German Americans, the
African Americans, and also the Irish Americans. The game helped in bringing harmony among the
varied ethnic groups and therefore the Native Americans within the 80’s and 90’s.

Necessary Equipment that is used in playing Baseball

1. Batting Helmet - Helmet is worn by a batter to protect his/her head and the ear facing the pitcher from
the ball. While some helmets have ear protectors only on one side as only the ear facing the pitcher
should be protected, helmets with ear protectors on both sides are more common as some batters are
left handed and some right handed.
2. Baseball Cap - All players wear a hat to shade their eyes from the sun. Baseball hat design has
become so popular with the general public that they are also used to make a style statement.
3. Catcher's Helmet - Catchers wear a helmet with face mask similar to a hockey goalkeeper mask to
protect both their head and face. Sometimes they might wear a separate helmet and a facemask.
4. Uniform - All players, coaches, and managers wear shirts and pants. Each team has a uniform dress
of a specific color and design.
5. Sliding shorts - Players sometimes wear padded support shorts to protect the player’s thighs when
he/she slides into the bases. Some sliding shorts contain a pocket for a cup that serves as a jockstrap.
6. Baseball Cleats - These are baseball specific shoes made of rubber or metal that players wear for
better traction.
7. Baseball Bat - is a round, solid wooden or hollow aluminum bat. Wooden bats are traditionally made
from ash wood, though sometimes maple and bamboo are also used.
8. Ball - The ball used in baseball is called a baseball. Layers of yarn or string is rolled on a cork sphere
and a leather coat is stitched over it to make a baseball.
9. Gloves - Players wear leather gloves to protect their palms. A webbed "pocket" between the thumb and
first finger helps the fielder to catch the ball easily.
10. Catcher’s Mitt- Catchers wear leather mitts with connected finger pockets that are much wider and
better padded than a normal fielder's glove.
11. First Baseman's Mitt - First basemen wear leather mitts that are longer and wider than a standard
fielder's glove. They are similar to catcher’s mitt as the four fingers are connected; additionally, it is
rounded and has more padding than a standard fielder's glove.
12. Batting Gloves - Batsmen wear gloves on one or both hands for additional grip and to avoid shock
when they strike the ball.
Baseball Position and Field Distribution
1. Pitcher- He is the main player of a baseball team. Its function is to throw the ball with the intention that
it is not rebounded by the player of the opposing team.
2. Receiver/Catcher- Its function is to catch the balls that are thrown by the launchers in case it is not
fought by the player of the opposing team.
3. First baseman- its function is to defend the first base to be covered and cover the plays made in it
4. Second baseman- Its function is to occupy the second base and execute along with the first base, a
play called double play.
5. Third baseman- Its function is to occupy the third and defend it, as well as cover the plays that can be
made in it.
6. Inter-base/shortstop- Occupies the spaces between the second and third bases. Its function
is to cover the region of the second base in case of double play.
7. Left Camper/Left fielder- Is a player responsible for the defense of the so-called left field.
8. Central camper/ Center fielder- He is a player responsible for the defense of the so called
central field.
9. Right camper/Right fielder- Is a player responsible for the defense of the so-called right field.
10. Hitter- Is responsible for rebounding the ball thrown by the pitcher.
23
 What is It

Let’s do it!
Basic Plank- For this activity, you will engage yourself into a health- related physical fitness test that will
gauge your strength/stability of the core muscles.
Purpose – to measure strength/stability of the core muscles
Equipment - exercise mats or any clean mat, stop watch/time piece
Procedure:
For the Performer:
a. Assume a push-up position. Rest body on forearms with palms and fingers flat on the floor. Elbows
are aligned with the shoulders.
b. Legs are straight with ankles, knees and thighs touching together.
c. Support weight on forearms and toes; make sure that your back is flat. Head, neck and spine are in
a straight line.
d. Keep abdominals engaged/contracted; do not let stomach drop or allow hips to rise.
e. Ensure the availability of mat/smooth flooring or anything that can protect the forearms.
f. Make sure that the back of your head, neck, spine and ankles are in a straight line.
g. Stop the time when you can no longer hold the required position, or when you held the position for
at least 90 seconds. Holding the plank position beyond 90 seconds is considered unnecessary.
Scoring: Record the time in the nearest seconds/minute. Maximum of 90 seconds
For Boys and Girls.
Score Standard Interpretation
5 51 seconds and above Excellent
4 46 - 50 seconds Very Good
3 31 - 45 seconds Good
2 16 -30 seconds Fair
1 1-15 seconds Needs Improvement

What’s More

Please answer the following questions in your activity notebook.

1. How much time you hold in plank position?

2. What skills you need to improve on?
3. How do you fell about the activity? What are your realizations?
Please indicate your RPE rating after doing the activity:

My Rate of Perceived Exertion for Basic Plank

Rating Description

What I Have Learned

1. Pitcher- He is the main player of a baseball team. Its function is to throw the ball with the intention that
it is not rebounded by the player of the opposing team.
2. Receiver/Catcher- Its function is to catch the balls that are thrown by the launchers in case it is not
fought by the player of the opposing team.
3. First baseman- its function is to defend the first base to be covered and cover the plays made in it
4. Second baseman- Its function is to occupy the second base and execute along with the first base, a
play called double play.
24
 5. Third baseman- Its function is to occupy the third and defend it, as well as cover the plays that can be
made in it.
6. Inter-base/shortstop- Occupies the spaces between the second and third bases. Its function is to
cover the region of the second base in case of double play.
7. Left Camper/Left fielder- Is a player responsible for the defense of the so-called left field.
8. Central camper/ Center fielder- He is a player responsible for the defense of the so called central
field.
9. Right camper/Right fielder- Is a player responsible for the defense of the so-called right field.
10. Hitter- Is responsible for rebounding the ball thrown by the pitcher.

What I Can Do

Directions. In order for you to know if the amount of effort exerted will be beneficial, make a week plan
workout focus on strength and stability of the core muscles with adjustments from moderate or vigorous.

My Physical Activity Week Plan

Your usual More than Usual

F FREQUENCY (How often)

I INTENSITY (how hard)

T TIME (how long)

T TYPE

Assessment

Choose the letter of best answer by writing it on your activity notebook.

1. He is a player responsible for the defense of the so called central field.

a. central camper c. right camper
b. first baseman d. shortstop
2. Who is the main player of the game?
a. Hitter c. left camper
b. inter-base d. pitcher
3. What is the appropriate size of the baseball ground?
a. 1 acre c. 3 acres
b. 2 acres d. 4 acres

4. What is the maximum number of outs in an innings?

a. 3 c. 9
b. 6 d. 12
5. The game baseball originated from which country?
a. England c. USA
b. Singapore d. Vietnam
6. How many players are there in a baseball team?
a. 7 c. 9
b. 8 d. 10
7. Runners must remain in contact with their base until ____.
a. the ball reaches the batter c. the ball reaches the plate
25
 b. the ball reaches the catcher d. the pitcher releases the ball
8. Who occupy the spaces between the second and third bases?

Lesson
Volleyball
5
a. Hitter c. left camper
b. Inter-base d. pitcher
9. Who throws the ball to the opposing team to hit?
a. Catcher c. outfielder
b. first baseman d. pitcher
10. Who is responsible for the defense of the left field?
a. Hitter c. left camper
b. Inter-base d. pitcher
11. When the pitcher throws the ball and you swing and miss it, this is called?
a. Ball c. miss
b. Foul d. strike
12. What is the call when a batter has 4 balls and get to go to first base?
a. Bean c. strikeout
b. run d. walk
13. If you are the batter and hit home run with no one on base. How many points will you score?
a. One c. three
b. Two d. four
14. How many outs to end an inning?
a. 1 c. 3
b. 2 d. 4
15. If there is a runner on first base and the ball is hit to the second baseman, what base does the
shortstop cover?
a. first base c. third base
b. second base d. fourth base

Additional Activities

WORK-OUT PLAN
MONDAY TUESDAY WEDNESDAY THURDAY FRIDAY Directions.
Continue
F FREQUENCY engaging in
I INTENSITY sports
activities
T TIME outside PE
T TYPE time. Log
them in your
Week Workout Log.

One of the well-loved sport in the country is volleyball. It can be a lot of fun to play.

What I Need to Know

26
 After going through this module, you are expected to:
1. engages in moderate to vigorous activity that will test your muscular power; and;
2. create plan workout for the week to improve muscular power.

What I Know

Multiple Choice. Choose the letter of the best answer. Write the chosen letter on your activity notebook.
1. Which of the following is a basic skill in volleyball?
a. Dribbling c. kicking
b. Shooting d. Spiking
2. When was volleyball game created?
a. 1895 c. 1871
b. 1891 d. None of the above
3. The following are the equipment used in playing volleyball EXCEPT
a. Ball c. Knee pads
b. Gloves d. Score sheet
4. The object of volleyball is to ______.
a. send the ball across the court to ground it on the opponent’s court.
b. Send the ball over the net to ground it on the opponent’s court.
c. Send the ball under the net to ground on the opponent’s court.
d. Send the ball beside the net to ground it on the opponent’s court
5. How many sets are in a volleyball game?
a. 5 c. 9
b. 7 d. 6
6. Each team may hit the ball __________ times.
a. 2 c. 3
b. 4 d. 5
7. Who created volleyball?
a. James Naismith c. Julius Irving
b. James Morgan d. William Morgan
8. The following are the health benefits in playing volleyball EXCEPT
a. Overweight c. Metabolism
b. Improve immune system d. strong bones and muscles
9. What basic skill is needed to make a point or score in a volleyball?
a. Attacking c. Digging
b. Dribbling d. Passing
10. How many players are there in each team on the floor at any one time?
a. 10 c. 14
b. 8 d. 6
11. What was the original name of volleyball?
a. Lacrosse c. Mintonette
b. Vallet ball d. Tunez
12. Among the equipment what is the most basic for volleyball?
a. Bat c. Nike Shoes
b. Ball d. Coach Board
13. Aside from the ball and the net, what other equipment is associated in volleyball?
a. Score board c. bat
b. Helmet d. birdie
14. To reduce risk and prevent any injury in playing, the player must ____.
a. Jog c. warm-up
b. Sprint d. jump
15. Which of the following is a benefit of volleyball?
a. Lower the chance of getting good health
b. lower the chance of maintaining body fit
c. lower the chance of meeting people
d. lower the chance of getting heart attack

What’s In

27
Activity 5 “SWEATING OFF THE RISK”

To prepare yourself for the physical activity, we will start the lesson with general or sports- specific
warm-up exercises. It is very important for you to condition your body before engaging in physical activity to
prepare our muscles and join and avoid the risk of injuries.

Do the following physical warm-up exercises:

a. Breathing exercises f. Triceps Stretch

b. Jog around the venue for 5minutes. g. Hamstring Stretch
c. Neck rotation exercise h. Inner thigh stretch
d. Chin Tuck i. Buttock Stretch
e. Lateral Arm Stretch
The time allotted to properly warm-up your body can spell the difference between performing well and
getting yourself injured.

What’s New
Volleyball is a sport played by two teams on a playing court divided by a net. The object of the game is
to send the ball over the net in order to ground it on the opponent’s court, and to prevent the same effort by the
opponent. The team has three hits for returning the ball.

In the winter of 1895, in Holyoke, Massachusetts (United States), William G. Morgan, a YMCA physical
education director, created a new game called Mintonette -now volleyball, a name derived from the game
of badminton, as a pastime to be played indoors and by any number of players. The game took some of its
characteristics from other sports such as tennis and handball.

The activities required when playing volleyball strengthen the upper body, arms, shoulders, thighs,
abdominal, and lower legs. In addition, volleyball improves hand-eye coordination, reflexes, and balance.
Volleyball also teaches teamwork and communication and is a great social activity.

Basic Skills in Playing Volleyball

1. Serve 4. Attacking
2. Passing 5. Setting
3. Dig 6. Blocking

Equipment Needed in Playing Volleyball

1. Ball 3. Score Sheet
2. Net 4. Score Board
Basic Volleyball Rules
● 6 players on the floor at any one time - 3 in the front row and 3 in the back row.
● Maximum of 3 hits per side.
● Points are made on every serve for winning team of rally (rally-point scoring).
● Player may not hit the ball twice in succession.
● Ball may be played off the net during a volley and on a serve

Top Benefits of Playing Volleyball

1. Improves cardiovascular health and muscular system
2. Improves hand and eye coordination
3. Enhances your reflexes and reaction time
4. Develops agility, speed, coordination, stamina and flexibility
5. Increases your metabolic rate
6. Improves interpersonal skills and builds teamwork
7. Reduces stress and anxiety
8. Develops self-esteem and boost confidence
9. Teaches accountability
10. Great way to meet people

Injury Prevention and Risk Management

Since volleyball involves repetitive overhead motions, such as spiking and blocking, players are prone to
overuse injuries of the shoulder. In addition, volleyball players are particularly susceptible to finger injuries,
ankle sprains, anterior cruciate ligament (ACL ) injuries, and patellar tendinitis. Usually injuries can be treated
con-operatively with bracing and physical therapy, or home rehabilitation exercises. However, treatment can
vary significantly depending on the injury. Recovery time usually depends on the injury.
28
 What is It

Let’s do it!
Standing Long Jump- This skill- related components in physical fitness will test your power of the leg
muscles.
Power – is the ability of the muscle to transfer energy and release maximum force at a fast rate.
Purpose – to measure the explosive strength and power of the leg muscles.

Equipment
1. tape measure/meter stick/any measuring device
Procedure
For the Performer:
a. Stand behind the take-off line with feet parallel to each other, the tips of the shoes should not go
beyond the line.
b. Bend knees and swing arms backward once, then swing arms forward as you jump landing on both
feet. Try to jump as far as you can.
c. Do not control the momentum of the jump (continuously move forward).
d. Must land on both feet.
e. Perform the test twice in succession.
f. Place zero (0) point of the tape measure at the take-off line.
g. After the jump, spot the mark where the back of your heel of either feet has landed nearest to the
take-off line.
h. Record the distance of the two trials.
Scoring - Record the best distance in meters to the nearest 0.1 centimeters.

Score Standard Interpretation

5 201 cm. and above Excellent
4 151 cm. - 200 cm. Very Good
3 126 cm. - 150 cm. Good
What’s
2 More101 cm. - 125 cm. Fair
1 55 cm. - 100 cm. Needs Improvement
Answer the following questions to find more about your experiences. Write what you thought and felt on
your activity notebook.

1. How do you feel about the result you got in the activity?
2. What are the steps to be taken in order to improve the results of your fitness test?
3. How do you find the activity? Please rate your perceived exertion on the table below.

My Rate of Perceived Exertion for Stork Balance Stand Test.

Rating Description

What
I
Have
Learn
ed

1. The basic skills in volleyball are digging, passing, shooting and attacking.
2. The game was originated in the United States of America and was called Mintonette.
3. In playing volleyball, I may acquire numerous physical and health benefits.
4. Monitoring the frequency and intensity of my exercise is very important.
5. Proper warm-up is very important when planning to engage in playing basketball or any physical related
activities.
29
6. Being active in participating team sports helps builds my confidence in communicating other people.
7. Engaging in any physical activity is very important because it helps my well-being.

What I Can Do
Directions. Make a workout plan for this week to improve your muscular power applying the FITT formula on
the adjustments of the physical activity from moderate to vigorous.

Important Reminder: Health promotion does not mean exhaustion or risking yourself of getting injuries.

My Physical Activity Week Plan

Your usual More than Usual

F FREQUENCY (How
often)

I INTENSITY (how
hard)

T TIME (how long)

T TYPE

Multiple Choice. Choose the letter of the best answer. Write the chosen letter on a separate sheet of
paper.

1. Among the equipment what is the most basic for volleyball?

a. Bat c. Nike Shoes
b. Ball d. Coach Board
2. Aside from the ball and the net, what other equipment is associated in volleyball?
a. Score board c. bat
b. Helmet d. birdie
3. To reduce risk and prevent any injury in playing, the player must ____.
a. Jog c. warm-up
b. Sprint d. jump
4. Which of the following is a benefit of volleyball?
a. Lower the chance of getting good health
b. lower the chance of maintaining body fit
c. lower the chance of meeting people
d. lower the chance of getting heart attack
5. What basic skill is needed to make a point or score in a volleyball?
a. Attacking c. Digging
b. Dribbling d. Passing

6. How many players are there in each team on the floor at any one time?
a. 10 c. 14
b. 8 d. 6
7. What was the original name of volleyball?
a. Lacrosse c. Mintonette
b. Ballet ball d. Tunez
8. How many sets are in a volleyball game?
a. 5 c. 9
b. 7 d. 6
9. Each team may hit the ball __________ times.
a. 2 c. 3
b. 4 d. 5
10. Who created volleyball?
a. James Naismith c. Julius Irving

30
 b. James Morgan d. William Morgan
11. The following are the health benefits in playing volleyball EXCEPT
a. overweight c. Metabolism
b. Improve immune system d. Strong bones and muscle
12. Which of the following is a basic skill in volleyball?
a. Dribbling c. Kicking
b. Shooting d. Spiking
13. When was volleyball game created?
a. 1895 c. 1871
b. 1891 d. None of the above
14. The following are the equipment used in playing basketball EXCEPT
a. Ball c. Knee pads
b. Gloves d. Score sheet
15. The object of volleyball is to ______.
a. send the ball across the court to ground it on the opponent’s court.
b. Send the ball over the net to ground it on the opponent’s court.
c. Send the ball under the net to ground on the opponent’s court.
d. Send the ball beside the net to ground it on the opponent’s court

Additional Activities
Directions. Log in this week Workout in the template for you to know if the amount of effort exerted is
beneficial.

WORKOUT LOG
MONDAY TUESDAY WEDNESDA THURDAY FRIDAY
Y
F FREQUENCY
I INTENSITY
T TIME
T TYPE

Lesson
Football/Soccer
6

What I Need to Know

Participating in any recreational activity has a great value. It can refresh oneself by doing activities that are
considered by an individual as an enjoyable.
After going through this lesson, you are expected to:
Engage in moderate to vigorous physical activities for at least 60 minutes a day-in and out of school; and

What I Know

31
Directions. Choose the letter of the best answer. Write the chosen letter on your activity notebook.

1. The following are the basic skills in soccer EXCEPT.

a. Serving c. Dribbling
b. Shooting d. Passing
2. Playing soccer has the following equipment EXCEPT
a. Ball c. Shin Guard
b. Gloves d. Head Gear
3. This is the type of game the soccer/football has.
a. individual event c. dual event
b. team sports d. None of the above
4. How long is a match of football?
a. 80 min c. 100 min
b. 90 min d. 110 min
5. To make a point or score in a football/soccer you need to master what basic skill?
a. Shooting c. Digging
b. Dribbling d. Passing
6. How many players are on a court at one time? (both teams)
a. 21 c. 16
b. 22 d. 30
7. Which of the following soccer equipment is used to protect the legs of the players?
a. Shin guard c. Knee cover
b. Knee Pad d. None of the above
8. It is the football equipment that is used when a player is dribbling.
a. Ball bag c. Shin Guard
b. Ball d. Coach Board
9. How many goalies are there on the field at one time during the game play?
a. 1 c. 3
b. 2 d. 4
10. To reduce risk and prevent any injury in playing, it is a must to do what thing?
a. Jogging c. warm-up
b. Sprinting d. jumping in place
11. Football is played in _____?
a. a field c. a court
b. a gym d. a beach
12. What is the main objective of the soccer game??
a. Get the ball into the opposing team’s goal
b. Get the ball across the opposing team’s goal
c. Keep the ball on the team’s goal
d. Keep the ball to the goalie
13. How many players are there in one team?
a. 11 c. 13
b. 12 d. 14
14. Soccer game promotes ______.
a. Teamwork c. disaffiliation
b. Individuality d. dissatisfaction

15. In football, the player runs about how many kilometers?

a. 8-11 c. 16-20
b. 19-15 d. 21-25

What’s In

Activity 6: #RELATE MUCH!

Here are different scenarios that you are going to contemplate on:

SCENARIOS
1. Ana is constantly in a hurry trying to meet deadlines.
2. Ryan Joy eats a lot of fast-food items like burgers and fries.

32
 3. Charlie’s belly and arms are already flabby.
4. Sofredo started getting hooked on cigarettes when he was just 14.
5. Carl and his friends drink beer every other night.

Contemplate on the following questions. Use your activity notebook to write your answer.
a. Which scenario can you relate with the most?
b. Are you aware of the risk factors in these scenarios?
c. How can you address the risk factors?

What’s New
Soccer/Football (football in most of the world) is considered to be the world's most popular sport. In
soccer, there are two teams of 11 players. Soccer is played on a large grass field with a goal at each end. The
object of the game is to get the soccer ball into the opposing team's goal. The key to soccer is that, with the
exception of the goalie, players cannot touch the ball with their hands, they can only kick, knee, or head the
ball to advance it or score a goal.
One of the reasons soccer is so popular is that it really only takes a ball and a flat open area to play. Kids
throughout the world will make up fields and goals just about anywhere and start playing the game. The game
is also fun and competitive.

Soccer is a great form of exercise as there is lots of running for good distances. The sport is also a
good test of dexterity and a great way to learn balance.

Many people consider soccer at its highest level to be so beautiful as to be practically an art form. The
skill at which great players and great soccer teams work the ball, strategies, and flow as one can be an
awesome thing to watch.
Basic Skills in Playing Football
1. Dribbling 3. trapping
2. Passing 4. Shooting
Equipment in Playing Football
1. Ball 4. Stopwatch
2. Shin Guard 5. Gloves
3. Soccer Shoes

Benefits in playing Football

1. Improves Aerobic Capacity
Running at any intensity for 90 minutes requires a high level of stamina. Therefore, football players
often have a tremendous amount of aerobic capacity being able to go from walking to sprinting and have a
fast recovery to do it again, and again, and again.
2. Improves Cardiovascular Health
This is probably one of the best benefits of playing Football. The average player runs about 8 to 11
kilometers in a full game. The constant walking, jogging, and running help keep the player’s heart rate up,
providing an excellent cardiovascular exercise.
3. Lowers Body Fat and Improves Muscle Tone
Football is a great sport for burning fat because it works the muscles and your heart in different
ways. Football builds more muscle mass and burns more fat by recruiting both slow-twitch and fast-twitch
muscle fibers.
4. Builds Muscle Strength
Lower body strength is required for kicking, jumping, tackling, twisting, and turning. It also forms the
foundation for explosive speed. Upper body strength is required for shielding the ball, holding off
opponents, throw-ins, and contributes to overall power and explosiveness.

5. Teaches Coordination
Due to shifts between walking, running and sprinting, coordination is key to football. Body coordination
is improved through the complex movements like dribbling, turning and passing, which are performed
at varying rates of speed and direction.
6. Promotes Teamwork and Sharing
While fitness goals are generally very personal, we can all benefit from sharing common goals with
others who push us towards them. The lessons that players learn on the field translate to the rest of their
lives and the camaraderie teammates share in unparalleled.
7. Increases Cognitive Brain Function
Football helps increase skills in concentration, persistence, and self-discipline because it is a fast-
paced game that requires quick decisions on the field.
33
8. Increase Confidence and Self-Esteem, and Helps to Reduce Anxiety
Building physical strength and endurance help build confidence in a player both on and off the
field. Confidence and self-esteem not only impact sports performance, but also performance in school,
career, family life, and friendships.
9. Anyone Can Play, Anywhere
Football is not an expensive or prohibitive sport. All that is needed is space and a ball. It is a relatively
simple sport to catch onto and is played mostly outdoors, which we already mentioned as being healthy
here.

Injury Prevention and Risk Management

Injuries occur during football/soccer games and practice due to the combination of high speed and full
contact. While overuse injuries can occur, traumatic injuries such as concussions are most common. The force
applied to either bringing an opponent to the ground or resisting being brought to the ground makes the players
prone to injury anywhere in their bodies, regardless of protective equipment.

What is It

Let’s do it!
Stork Balance Stand Test- is the activity that maintains equilibrium while stationary or while moving.

Purpose – to assess one’s ability to maintain equilibrium.

Equipment:
1. flat, non-slip surface
2. stopwatch
Procedure

For the Performer:

a. Remove shoes and place hands on the hips.
b. Position the right foot on the side of the knee of the left foot.
c. Raise the left heel to balance on the ball of the foot.
d. Do the same procedure with the opposite foot.

For the Partner:

a. Start the time as the heel of the performer is raised off the floor.
b. Stop the time if any of the following occurs:
 the hand(s) come off the hips
 the supporting foot swivels or moves (hops) in any direction
 the non-supporting foot loses contact with the knee.
 the heel of the supporting foot touches the floor.
c. There shall be three (3) trials

Scoring – Record the time taken on both feet in nearest seconds.

13-14 y/o 15-16 y/o 17 y/o and Interpretation

above
5 81 - 100 121 - 150 161 - 180 Excellent
sec. sec. sec.
4 61 - 80 sec. 91 - 120 sec. 121 -160 Very Good
sec.
3 41 - 60 sec. 61 - 90 sec. 81 - 120 Good
sec.
2 21 - 40 sec. 31 - 60 sec. 41 - 80 sec. Fair
1 1 - 20 sec. 1 - 30 sec. 1 - 40 sec. Needs
Improvement

 Scoring –Record the time taken on both feet in the nearest seconds & device the core two (2)
to get the average percentage score.

34
 What’s More

Answer the following questions to find more about your experiences. Write what you thought and felt on your
activity notebook.

1. What do you feel about the result you got in the activity?
2. What are the steps to be taken in order to improve the results of your fitness test?
3. The fitness test result that I am proud of is/are ____________________
because____________________________________________________.
4. How do you find the activity? Please rate your perceived exertion on the table below.

My Rate of Perceived Exertion for Stork Balance Stand Test.

What I
Have Rating Description
Learn
ed

1. The basic skills in soccer/football are dribbling, passing, trapping and shooting.

2. In playing this game, I may possess numerous physical and health benefits.

3. Monitoring the frequency and intensity of my exercise is very important.

4. Proper warm -up is very important when I am planning to engage in playing soccer or any physical
related activities.

5. Being active in participating team sports helps builds my confidence in communicating other people.

4. Engaging in any physical activity is very important because it helps our well-being.
5.

What I Can Do

Directions. Make a week plan on exercises that will improve your balance applying the FITT formula on the
adjustments of the physical activity from moderate to vigorous.

Important Reminder: Health promotion does not mean exhaustion or risking yourself of getting
injuries.

My Physical Activity Week Plan

Your usual More than Usual

F FREQUENCY (How
often)

I INTENSITY (how
hard)

T TIME (how long)

T TYPE

Assessment

Directions. Choose the letter of the best answer. Write the chosen letter on your activity notebook.
35
1. Football is played in _____?

a. a field c. a court
b. a gym d. a beach
2. What is the main objective of the soccer game??
a. Get the ball into the opposing team’s goal
b. Get the ball across the opposing team’s goal
c. Keep the ball on the team’s goal
d. Keep the ball to the goalie
3. How many players are there in one team?
a. 11 c. 13
b. 12 d. 14
4. Soccer game promotes ______.
a. teamwork c. disaffiliation
b. individuality d. dissatisfaction
5. In football, the player runs about how many kilometers?
a. 8-11 c. 16-20
b. 19-15 d. 21-25
6. The following are the basic skills in soccer EXCEPT.
a. Serving c. dribbling
b. Shooting d. passing
7. Playing soccer has the following equipment EXCEPT
a. Ball c. Shin Guard
b. Gloves d. Head Gear
8. This is the type of game the soccer/football has.
a. individual event c. dual event
b. team sports d. None of the above
9. How long is a match of football?
a. 80 min c. 100 min
b. 90 min d. 110 min
10. To make a point or score in a football/soccer you need to master what basic skill?
a. Shooting c. Digging
b. Dribbling d. Passing
11. How many players are on a court at one time? (both teams)
a. 21 c. 16
b. 22 d. 30
12. Which of the following soccer equipment is used to protect the legs of the players?
a. Shin guard c. Knee cover
b. Knee Pad d. None of the above
13. It is the football equipment that is used when a player is dribbling.
a. Ball bag c. Shin Guard
b. Ball d. Coach Board
14. How many goalies are there on the field at one time during the game play?
a. 1 c. 3
b. 2 d. 4
15. To reduce risk and prevent any injury in playing, it is a must to do what thing?
a. Jogging c. warm-up
b. Sprinting d. jumping in place

Additional Activities

36
 Directions. Log your Week Workout in the template for you to know if the amount of effort exerted is
beneficial.

WORK-OUT LOG

MONDAY TUESDAY WEDNESDAY THURDAY FRIDAY

F FREQUENCY

I INTENSITY

T TIME

T TYPE

Lesson
Basketball
7

What I Need to Know

In this module, you are expected to:
1. engages in moderate to vigorous basketball skill related activity for at least 60 minutes a day -in and out of
school; and
2. Appreciate the different benefits in engaging physical activity.

What I Know

Direction: Choose the letter of the best answer. Write the chosen letter on your activity notebook.
1. He invented the game called basketball.
a. James Naismith c. Julius Irving
b. James Morgan d. Michael Jordan
2. The following are the health benefits of playing basketball EXCEPT.
a. enriched calories c. metabolism
b. Improve immune system d. strong bones and muscles
3. To make a point or score in basketball game you need to master what basic skills?
a. Shooting c. rebounding
b. Dribbling d. all of the above
4. The following are physical benefits in playing basketball EXCEPT.
a. Strong muscle c. Sense of Accountability
b. Flexibility d. Agility

3. Which of the following ball was first used in playing basketball the time it was invented?
a. Baseball c. soccer ball
b. big ball volleyball d. ping -pong ball
4. It is the basketball equipment that is used when a player is dribbling.
a. Digital clock c. Nike Shoes
b. Ball d. Coach Board
5. The following are the health benefits of playing basketball EXCEPT one.
a. Enlargement of heart c. metabolism
b. Improve immune system d. burns calories
6. To reduce risk and prevent any injury in playing it is a must to do what thing?
a. Jogging c. warm-up
b. Sprinting d. jumping in place
7. Which of the following is the health benefit of playing basketball?
37
 a. enriched calories c. Feeling old
b. Improve immune system d. arthritis
8. Which of the following skills is NOT allowed in basketball?
a. Dribbling c. spiking
b. Shooting d. passing
9. When was the basketball game invented?
a. 1781 c. 1871
b. 1891 d. 1799
10. Among the equipment, which is NOT used in playing basketball?
a. Ball c. digital game clock
b. Gloves d. score sheet
13. What season the game of basketball is invented?
a. winter c. autumn
b. summer d. fall
14. The following are the common basketball injuries EXCEPT.
a. jammed fingers c. foot fractures
b. sprained ankles d. cough and colds
15. It is a skill that a basketball player must possess so that he can easily change from one direction to another
while playing.

a. flexibility c. balance
b. body coordination d. agility

What’s In

Activity 7: HI, I AM…

This activity will elicit your personal reflection on the knowledge and skills that you gained.

Procedure:

1. Introduce yourself using the lessons you have learned by completing the statements in the introduction
diagram using a piece of bond paper.

2. Design and reflect on your diagram.

3. Post your diagram to show it to your classmates.

I am currently… (Write the active Because these activities… (Write why

recreational activities you are involved you are currently doing these activities)
with now)

I will… (Write changes you will make in I will… (Write here the changes you will
your schedule to be more active.) make in your diet to have a healthier
lifestyle)

I want to… (Write the active Because these activities… (Write why
recreational activities you want to be you want to be involved with these
involved with in the future) activities)

38
 What’s New

Basketball is one in every of the most popular sports within the world and one in all the foremost widely
viewed. It's a sport that involves two teams of 5 active players each trying to get points against each other by
throwing a ball through a 300 cm (10 feet) high hoop (the ‘basket’) under organized rules. It is played on both
indoor and outdoor courts. Common basic basketball skills are shooting, dribbling, passing and rebounding.

In early December 1891, Canadian James Naismith, a physical education professor and instructor at the
International Young Men's Christian Association Training School invented the game called basketball. He
sought a vigorous indoor game to keep his students occupied and at proper levels of fitness during the
long New England winters. Basketball was originally played with a soccer ball.

Basketball involves a lot of starting and stopping. While not renowned as an aerobic sport, it is still a great
workout that can help you: The same with the opposite team sports, basketball have health and physical
benefits to someone who played this sports.

Basic Skills in Playing Basketball

1. Dribbling
2. Shooting
3. Passing
4. Rebounding
Equipment Needed in Playing Basketball
1. Ball
2. Score sheet
3. Digital Game Clock
4. Basketball Shoes
5. Basketball Attire
Health Benefits in Playing Basketball
1. burns calories (an hour of basketball can burn 630–750 calories)
2. build endurance
3. Boost immune system
4. healthy cardiovascular
Physical Benefits in Playing Basketball
1. Stronger muscles
2. Stronger Bones
3. improve balance and coordination
4. enhance motor skills
5. flexibility on our body
6. increases stamina
7. improve metabolism
Other Benefits in Playing Basketball
1. be played by people of all ages and all abilities
2. be a fun game that kids of all levels and ages can enjoy
3. be practiced alone – all you need is a ball and a hoop (and you can find a hoop in most local parks and
school grounds)
4. be a fun game that kids of all levels and ages can enjoy
Injury Prevention and Risk Management
Ankle sprains, jammed fingers, knee injuries, deep thigh bruising, and foot fractures are common
basketball injuries. To avoid these injuries, maintain proper fitness and hydrate adequately. Remember, injury
rates are higher in athletes who have not adequately prepared physically.

What is It

Let’s do it!
Hexagon Agility Test- In this activity, you will engage yourself into a skill- related physical fitness test that will
gauge your agility.

Agility is the ability to move in different directions quickly using a combination of balance, coordination,
speed, strength, and endurance.
Purpose – to measure the ability of the body to move in different directions quickly.

Equipment

39
1. Tape measure
2. Stopwatch
3. Chalk or masking tape
Hexagon Size

a. Length of each side is 18 inches for high school, and 12 or elementary

b. Each angle is 120 degrees.
Procedure
For the Performer:
a. Stand with both feet together inside the hexagon facing the marked starting side.
b. With arms bent in front, jump clockwise over the line, then back over the same line inside the
hexagon. Continue the pattern with all the sides of the hexagon.
c. Rest for one (1) minute.
d. Repeat the test counter clockwise.
e. Start the time once you reached the side before the side where you started.
f. Record the time of each revolution.
g. Restart the test if you jump on the wrong side or steps on the line.

Scoring – Add the time of the two revolutions and divide by 2 to get the average . Record the time in
the nearest minutes and seconds.

Score Standard Interpretation

5 5 seconds and below Excellent
4 6 - 10 seconds Very Good
3 11 - 15 seconds Good
2 16 - 20 seconds Fair
1 21 - 25 seconds Needs Improvement
0 over 25 seconds Poor

What’s More

Directions. Write your answer on your activity notebook.

Reflective Questions:
1. How do you fell about the different activities you are engaged in?
2. What influences your choices of your weekly physical activities?
3. What challenges did you encounter in performing the activities?
4. How do these activities affect you and your lifestyle?

Please fill up your RPE for today’s activity.

My Rate of Perceived Exertion for Hexagon Agility Test.

Rating Description

What I Have Learned

1. The basic skills in basketball are dribbling, passing, shooting and rebounding.
2. Basketball game was in invented by James Naismith.
3. The game was originated in United States of America.
4. In playing basketball, I may acquire numerous physical and health benefits.
5. Monitoring the frequency and intensity of my exercise is very important.
6. Proper warm-up is very important when I am planning to engage in playing basketball or any physical
related activities.
7. Being active in participating team sports helps builds my confidence in communicating other people.
40
 8. Engaging in any physical activity is very important because it helps our well-being.

What I Can Do

1. Refer your answers from your Physical Activity Plan week 1 to week 6.
2. Reflect on your schedule and Physical activity then and now.
3. Using the knowledge and experiences that you have gained from the lesson ask yourself the following:

 What changes in your schedule have you followed?

 Were there any changes in your health that you have noticed since applying changes in your
schedule?

Assessment

Multiple Choice. Choose the letter of the best answer. Write the chosen letter on your activity notebook.
1. Which of the following skills is NOT allowed in basketball?
a. Dribbling c. Spiking
b. Shooting d. Passing
2. When was the basketball game invented?
a. 1781 c. 1871
b. 1891 d. None of the above
3. The following are the equipment used in playing basketball except one.
a. Ball c. digital game clock
b. Gloves d. score sheet
4. What season the game of basketball was invented?
a. Winter c. Autumn
b. Summer d. fall
5. The following are the common basketball injuries EXCEPT.
a. jammed fingers c. foot fractures
b. sprained ankles d. cough and colds
6. It is a skill that a basketball player must possess so that he can easily change from one direction to another
while playing.
a. Flexibility c. balance
b. body coordination d. Agility
7. He invented the game called basketball.
a. James Naismith c. Julius Irving
b. James Morgan d. Michael Jordan
8. The following are the health benefits in playing basketball EXCEPT
a. enriched calories c. Metabolism
b. Improve immune system d. strong bones and muscle
9. To make a point or score in basketball game you need to master what basic skills.
a. Shooting c. Rebounding
b. Dribbling d. All of the above
10. The following are physical benefits in playing basketball EXCEPT
a. Strong muscle c. Sense of Accountability
b. Flexibility d. Agility
11. Which of the following balls was first used in playing basketball at the time it was invented?
a. Baseball c. soccer ball
b. big ball volleyball d. ping -pong ball
12. What basketball equipment is used when a player is dribbling?
a. Digital clock c. Nike Shoes
b. Ball d. Coach Board
13. The following are the health benefits of playing basketball EXCEPT
a. Enlargement of heart c. Improve metabolism
b. improve immune system d. Burns calories
41
14. To reduce risk and prevent any injury in playing it is a must to do what thing?
a. Jogging c. warm-up
b. Sprinting d. jumping in place
15. Which of the following is the health benefit of playing basketball?
a. enriched calories c. Feeling old
b. Improve immune system d. arthriti

Additional Activities
Fill out your personal contract.
Applying your knowledge about the importance of physical activity to your daily routine is vital if you
want to live a healthier lifestyle. You make decisions for yourself; commit to the changes you want to do in your
lifestyle so that your health will improve.

My Personal Contract
I agree to increase my participation in active recreational activities particularly
________________ for _________________ days per week. I will begin my program on
_________________ and plan to reach my final goal by______________________.

My plan for increasing my participation includes the following strategies:

1. _____________________________________________________________
2. _____________________________________________________________
3. _____________________________________________________________
4. _____________________________________________________________
5. _____________________________________________________________
I will keep in mind that the reason why I participate in the active recreational activities is to have a
healthier lifestyle and these other reasons:

1. _________________________________________________________________
2. _________________________________________________________________
3. _________________________________________________________________
4. _________________________________________________________________
5. _________________________________________________________________
I understand that it is important for me to make a strong personal effort to make the
change in my behavior. I sign this contract as an indication of my personal
commitment to reach my goal.

Name________________________________ Witness _______________________________

Summative Assessment

1. Where was badminton introduced as it was brought to England?

a. Springfield c. Holyoke
b. Gloucestershire d. Cornwall
2. In what year did the badminton has been an Olympic sport?
a. 1992 c. 1994
b. 1993 d. 1995
3. Which one of the continents does badminton find its origin?
a. North America c. Africa
b. South America d. Asia
4. What injury is commonly associated to table tennis?
a. Broken elbow c. Broken neck
b. Sprained ankles d. Broken legs
5. How many serves does each player have in an 11-point game?
42
 a. 1 b. 2 c. 3 d. 4
6. How many points needed to win in a table tennis?
a. 13 b. 12 c. 11 d. 10
7. Which of the following scores would a server call out if they (the server) won two points and their
opponent has not won a point?
a. Deuce c. 15-40
b. advantage in d. 30-love
8. A situation where the server can lose the game on the next serve.
a. advantage out c. rally
b. advantage in d. set
9. He is a player responsible for the defense of the so called central field.
a. central camper c. right camper
b. first baseman d. shortstop
10. What is the maximum number of outs in an innings?
a. 3 b. 6 c. 9 d. 12
11. The game baseball originated from which country?
a. England c. USA
b. Singapore d. Vietnam
12. Which of the following soccer equipment is used to protect the legs of the Players?
a. Shin guard c. Knee cover
b. Knee Pad d. None of the above
13. To reduce risk and prevent any injury in playing, it is a must to do what thing?
a. Jogging c. warm-up
b. Sprinting d. jumping in place
14. It is a skill that a basketball must possess so that he can easily change from direction to another
while playing.
a. Flexibility c. balance
b. body coordination d. agility
15. How long is a match of football?
a. 80 min c. 100 min
b. 90 min d. 110 min

43