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P.E AND HEALTH

Quarter 4 – Module 6:
Individual and Dual
Sports/ Team Sports
P.E AND HEALTH – Grade 11
Quarter 4 – Module 6: Individual and Dual
Sports/ Team Sports
First Edition, 2020

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Published by the Department of Education – Region XI

Regional Director: Evelyn R. Fetalvero
Assistant Regional Director: Maria Ines C. Asuncion

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P.E AND
HEALTH
Quarter 4 – Module 6:
Individual and Dual Sports/
Team sports
Introductory Message
For the facilitator:

As a facilitator, you are expected to orient the learners on how to

use this module. You also need to keep track of the learners' progress
while allowing them to manage their own learning at home.
Furthermore, you are expected to encourage and assist the learners as
they do the tasks included in the module.

For the learner:

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

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Let Us Learn

Before we start, I want to inform you that this module specifically seeks to

achieve the following

1. Participates in an organized event that

Addresses health/ fitness issues and concern

2. Performs fitness related goals;

3. Plan new Fitness program;

Are you ready? Have fun!

Let Us Try
Physical Activity Readiness Questionnaire ( PAR- Q)

Put a Check ( /) mark on the box that corresponds to your answer.

Question Ye No
s
1. Has your doctor ever told you that you have a heart condition or a

high blood pressure?

2. Do you feel pain in your chest when you are doing daily activities or

when you do physical activities?

3. Do you lose balance because of dizziness or have you lost

consciousness in the past 12 months?

4. Have you ever been diagnosed with a chronic condition other than

heart disease or hypertension ( i.e. cancer)

5. Are you currently taking prescribed maintenance medications?
6. Do you currently have a bone, joint, or other musculoskeletal

condition that can worsen as a result of moderate to vigorous

physical activity?
7. Has your doctor ever told you that you should only engage in

medically supervised physical activity?

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Let Us Study

Health / Fitness issues and concern

Physical fitness refers to the ability of your body systems to work together

efficiently to allow you to be healthy and perform activities of daily living.

PAR-Q - Physical Activity Readiness Questionnaire will help you check if

moderate to vigorous physical activity is safe for you.

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

two are often related. Physical activity has been defined as 'any bodily movement

produced by skeletal muscles that result in caloric expenditure'. ... Flexibility, balance, agility and

coordination are additional components of physical fitness.

Physical Activity includes:

Walking, dancing, swimming, water aerobics, jogging and running, aerobic exercise classes,

bicycle riding (stationary or on a path) Some gardening activities, such as raking and pushing a

lawn mower

Let Us Practice

Fitness assessment

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Perform the fitness tests described earlier in the lesson. Write the scores and rate if

you are in the optimal range or below the optimal range

Name:____________________________ Gr. & Sec._______________

Fitness Component Score Rating

( within or below optimal

range)
Aerobic Capacity
Muscular Endurance
Muscular Strength
Flexibility
Body Composition

Let Us Practice More

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

Fitness How many hours / week Optimal Range

Program

Let Us Remember

1. Exercise is a form of stress to be taken in controlled doses to develop fitness level, in

excess, it can lead to overdue injuries.

2. The DOH recommends that Filipinos participate in moderate to vigorous physical

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activities for most of the days of the week.

3. Physical activity is good for the heart and strengthens the body.

4. In an exercise program design the assessment process can provide relevant information

on the health risks, physical limitations, and muscle weaknesses of an individual.

5. Fitness standards are higher than health standards .people can get fit by becoming

more active, however , you need to practice caution because doing MORE is not exactly

doing it RIGHT.

6. The importance of engaging in various forms physical activity has been the theme of

hundreds of studies.

7. It is clear that following the prescribed amount of physical activity reduces the risk of

premature death.

8. Participating in health and fitness activity stimulates a different adaptive response that

will benefit the physiological and mental well-being of the individual.

Let Us Assess

Activity: Fitness Contract

I have realized that my sedentary behavior may lead to several lifestyle diseases and I am

determined to adopt an active lifestyle. I will follow my exercise program starting on

_________________ and I intend to keep it until I achieve the following goals.

Short – term Goals

Target Date: __________________

1. ______________________________________________________________________

________________________________________________

Target Date :___________________

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2. ______________________________________________________________________

________________________________________________

Target Date:__________________

3. ______________________________________________________________________

________________________________________________

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

Target Date:__________________

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

Target Date: __________________

______________________________________________________________________

________________________________________________

With the help of my parent/s __________________, I intend to improve my health by adopting an

active lifestyle.

My signature: ________________________

Parent’s signature:_____________________

Let Us Enhance
LEAP THE BROOK

Instruction:

 Mark line in a V shape to allow student to leap across the most comfortable width
for them.

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

How was the experience?

_________________________________________________________________________________
_________________________________________________________________________________
___________________________________________________________________________

Let Us Reflect

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

feelings of physical and mental well-being, as well as fighting against juvenile

delinquency, conflict and aggressive outbursts. The point is to keep the body in good

health in order to be able to keep our mind strong and clear. Taking part in sporting

activities can be very rewarding. The Youth Sport Trust says Physical Education can be

used to raise the self-esteem of young people and give them confidence. There is a

fantastic opportunity. This opportunity should be used to engage young people in fun

and exciting sporting activities, to help them develop their values.

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

Answer Key

Let’s Try This:

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If you answer “NO” to all questions, you are ready to engage in an active lifestyle. Start

an exercise program that has low to moderate intensity activities and build your

intensity gradually. If you answer “ YES” to any question , you need to talk to your

physician about your condition before participating in an exercise program.

Let’s Do This:

The table below shows the optimal scores for adolescents in various fitness tests:

Sex Optimal Range

1 Mile Push- Curl- up Sit & BMI Waist

run up Reach
Male < 10:30 >30 >45 >45 <25 <102cm

min kg/m2
Female <11:30 >20 >35 >50 cm <25 <88 cm

min kg/m2

Let’s Test Ourselves:

Suggestion for Fitness Contract

 Make a simplified rubrics

References

Visit Simi Valley (2020). Retrieved from https://www.visitsimivalley.com/how-to-plan-a-

sports-tournament/

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Health, Wellness, and Society (2020). Retrieved from
https://healthandsociety.com/about/scope-concerns

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

Silveri, Christoper (2020). Exercise and Physical Fitness: Questions and Answers.
Retrieved from https://www.spineuniverse.com/kids-planet/exercise-physical-fitness-
questions-answers

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

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For inquiries or feedback, please write or call:

Department of Education – Region XI

F. Torres St., Davao City

Telefax:

Email Address: [email protected]