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Pe11 q2 Mod2 Fitness-Enhancement-Through-Sports
Pe11 q2 Mod2 Fitness-Enhancement-Through-Sports
Quarter 2 – Module 2:
Fitness Enhancement Through
Sports
Physical Education – Grade
11 Alternative Delivery Mode
Quarter 2 – Module 2: Fitness Enhancement Through Sports.
First Edition, 2020
Republic Act 8293, section 176 states that: No copyright shall subsist in any work of
the Government of the Philippines. However, prior approval of the government agency or office wherein
the work is created shall be necessary for exploitation of such work for profit. Such agency or office
may, among other things, impose as a condition the payment of royalties.
Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand names, trademarks,
etc.) included in this module are owned by their respective copyright holders. Every effort has been
exerted to locate and seek permission to use these materials from their respective copyright owners.
The publisher and authors do not represent nor claim ownership over them.
Team Leaders:
School Head : Amelinda A. Fandialan
LRMDS Coordinator : Donna T. Santos-Villanueva
This learning resource hopes to engage the learners into guided and
independent learning activities at their own pace and time. Furthermore, this also
aims to help learners acquire the needed 21st century skills while taking into
consideration their needs and circumstances.
In addition to the material in the main text, you will also see this box in the
body of the module:
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. Furthermore, you are expected to encourage and
assist the learners as they do the tasks included in the module.
For the learner:
The hand is one of the most symbolized part of the human body. It is often
used to depict skill, action and purpose. Through our hands we may learn, create
and accomplish. Hence, the hand in this learning resource signifies that you as a
learner is capable and empowered to successfully achieve the relevant competencies
and skills at your own pace and time. Your academic success lies in your own hands!
This module was designed to provide you with fun and meaningful
opportunities for guided and independent learning at your own pace and time. You
will be enabled to process the contents of the learning resource while being an active
learner.
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 What I Know before moving on to the other activities
included in the module.
3. Read the instruction 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 through with it.
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!
What I Need to Know
This module was designed to help you develop the knowledge, skills, and
attitudes for leading a physically active and healthy lifestyle.
Good day! In this activity, let’s see how can you identify the correct category for each
component. You may now begin.
Cardiorespirato
ry fitness
Coordination
Flexibility
Speed
Balanc
Body Composition
Muscular Strength
Reaction Time
Pow
Agilit
Let’s see how well you remember the different aspects that contribute to a
person’s overall physical fitness.
Direction: Analyze and arrange the scrambled letters to form a word. This is the test
where you can remember the health and skills related components.
WORD POOL
NOTE: Do not worry if you were not able to answer all correctly. You will learn more about as we go on.
Starter
Health
Health can be defined as complete physical, mental and social wellbeing and
not only the absence of illness or infirmity. This is an interesting definition as people
tend to feel they are healthy when they simply do not feel ill. This definition clearly
describes that health is much more and involves feelings of happiness, social
interaction, and energy.
Good posture Feeling of satisfaction and happinessCooperation with other people in teams and group
Muscular strength and flexibility Good levels of self- esteem A sense of belonging
Absence of conditions such as osteoporosis
Absenceand
of illnesses
osteoarthritis
such as depression
Making new friends throughout one’s life
Aesthetic appreciation of the beauty of performance
Exercise
The exercise consists of activities that are planned and structured, and that
maintain or improve one or more of the components of physical fitness. Physical
activity suggests a wide variety of activities that promote health and well-being.
Exercise is often associated with fitness maintenance or improvement only.
Adults- five sessions of thirty-minute activity per week. The activity should be
physical enough to cause the adult to breathe more deeply and begin to sweat.
Children and young people- seven sessions of sixty minutes per week. At least two
of these sessions should be of high intensity exercise such as running, jumping, or
cardiovascular based sports. The seven hours may be spread out over the course of
a week.
Types of Exercise
Fitness
Performance
Players every level must exercise to keep fit and enhance performance.
body composition
cardiovascular fitness
flexibility
muscular endurance, and
strength
Each health related fitness characteristic has a direct relationship to good health and
reduced risk of hypokinetic disease.
Physical Fitness
Hypokinetic Diseases or Conditions Hypo means “under” or “too little,” and -kinetic
means “movement” or “activity”. Thus, hypokinetic means “too little activity.” A
hypokinetic disease or condition is one associated with lack of physical activity or
too little regular exercise. Examples of such conditions include heart disease, low
back pain, adult-onset diabetes, and obesity.
Parts of physical fitness that help a person perform well in sports and activities
that require certain skill
They are….
Agility
Balance
Coordination
Power
Reaction Time
Speed
The principle of training should be thought of as the “golden rules” of making fitness
training work for the individual participant. Following these golden rules will help to
guarantee success and will carry athletes towards their training and performance
goals. All training is aimed at creating long-term physical changes in the body
systems. These changes are referred to as adaptations.
Specificity-training must be relevant to the individual and their sport. This can be
achieved by tailoring training specifically for the sport or even the position that
the individual plays, the muscle groups that they use the most or the dominant
energy system of the athlete.
Progressive Overload-training frequency, intensity, time or type must be increased
over the training period to ensure that the body is pushed beyond its normal
rhythm.
Individual needs-all athletes are different. Training must be related to the athlete’s
age and gender, the injury status and fitness level. Any training that fails to be
relevant to the individual will fail to motivate the athlete and will prove to be
unsuccessful in the long term.
Rest and recovery- physical adaptations occur during the recovery and non-
active period of the training cycle. Therefore, athletes and trainers must achieve
the right amount of rest between sessions, good sleep patterns and the right
nutrition, including the use of protein, to help repair the damage caused by
intense training.
Overtraining- if an athlete does not have sufficient rest periods, then they are at risk
of overtraining. This is when the body does not have time to adapt to the training
and as a result the fitness of the athlete declines, and they are more at risk of
becoming ill or injured.
Circuit training
SPORTS: AN INTRODUCTION
No matter where you look at the world, one common thread that ties us all
together is the loves of sports. That does not mean everyone loves the same sport,
but due to the huge variety of sports that are played and enjoyed, everyone has
their favorites.
Sports have been an old-age tradition in most societies and carry enormous
prestige to the point that some of the richest people in the world, even today,
are professional athletes, earning hundreds of millions of dollars in
endorsements and advertising deals. However, at its core, any sport is about
demonstrating physical and mental prowess over the opponent.
Physical activity comes with risks. Athletes may get injured. Some may have
conditions or lifestyles that make participating riskier, and others may take risks by
taking performance enhancing drugs.
Many health clubs, gyms, and other physical activity providers use a
questionnaire methodology to ensure that participants are in good physical
health to start a program of exercise.
The Physical Activity Readiness Questionnaire (PAR-Q) is a common method
of uncovering health and lifestyle issues prior to an exercise program starting.
The questionnaire is short and easy to administer and reveals and family
history of illness.
If the PAR-Q reveals an issue, it is advisable for the participant to seek a
doctor’s advice through a process called the GP referral.
Personal Barriers
With technological advances and conveniences, people’s lives have in many ways
become increasingly easier, as well as less active. In addition, people have many
personal reasons or explanations for being inactive. The most common reasons
adults do not adopt more physically active lifestyles are cited as:
The top three barriers to engaging in physical activity across the adult lifespan are:
time
energy
motivation
In a 2013 study that aimed to identify the external and internal barriers to physical
activity and exercise participation among middle-aged and elderly individuals the
most common external barriers among the middle-aged and elderly respondents were
'not enough time', 'no one to exercise with' and 'lack of facilities'. The most common
internal barriers for middle-aged respondents were 'too tired', 'already active
enough', 'do not know how to do it' and 'too lazy', while those for elderly respondents
were 'too tired', 'lack of motivation' and 'already active enough’.
Environmental barriers
The environment in which we live has a great influence on our level of physical
activity. Many factors in our environment affect us. Obvious factors include the
accessibility of walking paths, cycling trails, and recreation facilities. Factors such
as traffic, the availability of public transportation, crime, and pollution may also
have an effect. Other environmental factors include our social environment, such
as support from family and friends, and community spirit. It is possible to make
changes in our environment through campaigns to support active transportation,
legislation for safer communities, and the creation of new recreation facilities.
The use of performance enhancing drugs (PEDs) is currently one of the biggest issues
in modern sport. Athletes such as Lance Armstrong and Justin Gatin have both
damaged the reputation and credibility of their respective sports. Athletes may
choose to use illegal PEDs for different reasons and with varying risks.
Anabolic steroids-these illegal drugs have been widely used to cheat in sport over
the past 50 years because they help the athlete to make rapid increases in strength
and recovery from high intensity movements such as sprints. Steroids are typically
used such as a training drug. However, steroids are thought to cause severe mood
swings when used in large quantities and may cause heart disease in some people.
In males there is also the threat of testicular atrophy (shrinking testicles) and in
females an increase in body and facial hair.
Diuretics- these causes the body to produce more urine. Some athletes use diuretics
to mask the presence of other drugs such as anabolic steroids. The athletes who
need to make a weight such as a boxer or a judo player may also be tempted to use
a diuretic as it can cause rapid weight loss. However, the method is illegal and can
lead to severe dehydration.
Growth Hormone (GH)-this is a naturally occurring hormone that causes the body
to grow but is also used by athletes as an anabolic agent to increase muscle growth.
Blood Doping- this involves removing blood and then re-transfusing it a few
weeks later, after the lost red blood cells have been replaced. This method was
infamously used by Lance Armstrong during the Tour de France. Cardiovascular
fitness is enhanced in the short term, but there is a serious risk of infections and
illness as a result.
Beta Blockers- these help a performer to keep calm and prevent the hands from
shaking. Performers in target sports such as archery would stand to benefit most
from these. These drugs are illegal in sports.
Narcotic Analgesic-these are painkillers that are used to help an injured athlete
continue to train and perform in big competitions despite their injury or allow an
endurance athlete to tolerate a greater level of pain. This can be dangerous for an
athlete as their injury may worsen by continuing to perform.
What’s More
Word puzzle stimulates the brain of a person from becoming sharp. Let’s
try this word puzzle to stimulate your brain and skills.
Direction: Locate and encircle the word related to sports injuries and
performance enhancing drugs related to health and safety in sports inside the
box. The word/s maybe arranged horizontally, vertically, diagonally/ inverted.
Match the words found to the question given below.
P G R O W T H H O R M O N E N B
E R B B L O O D D O P I N G S A
R F L E X M N O P Q E A S R C R
S A A F B O A T I N G B N T I R
O B E T A B L O C K E R S R T I
N O R T S A O E I B I U S E E E
A V A B I L I T Y B O T A P R R
L O D I S T A N C E A S O U U S
E N E R G Y A N O R R U B P E N
E N V I R O N M E T A L I O I B
A N A B O L I C S T E R O I D S
Activity 5: Self-Reflection
Direction: Fill in the blanks, using words from the box below.
What I Can Do
In this activity, you will be able to understand the concepts of fitness
components and how to help the students to know their levels of physical fitness.
Make sure to follow safety precautions like doing warm-up and wearing
proper attire before performing these tests to know your fitness level.
FITNESS STUNTS AND FITNESS ESTIMATE
3. Place an X in the appropriate box for your fitness estimate in the results
section below.
Results:
Fitness Component Low Fitness Marginal Fitness Good Fitness
Body composition
Cardiovascular
fitness
Flexibility
Muscular endurance
Strength
Agility
Balance
Coordination
Power
Reaction Time
Speed
Conclusions and Implications: In several sentences, discuss the information you used
to make your estimates of physical fitness. How confident are you that these
estimates are accurate?
Directions: Attempt each of the stunts in the chart below. Place an X in the
circle next to each component of physical fitness to indicate that you have
attempted the stunt.
Physical Fitness Stunts
1. One-foot balance. Stand on one foot;
press up so that the weight is on the ball
of the foot with the heel off the floor.
Balance Hold the hands and the other leg
straight out in front for 10 seconds.
Assessment
Additional Activities
Activity 9: Let us Find Out
Direction: Write (T) if the statement is CORRECT and (F) if the statement is
WRONG.
Good job! You are now ready for the next module.
What’s In:
Body composition
Cardiovascula r fitness
Muscular
endurance
Flexibility
Strength
Agility
Balance
Coordination
Power
Reaction time
References
Physical Education and Health Volume 1 by Lualhati Fernando-Callo and Peter
Fermin Dajime
https://fliphtml5.com/iupp/nfro
https://www.scribd.com/presentation/209350212/8-reason-for-taking-part-in-
physical-activity
http://slideplayer.com/amp/12818366/
https://quizizz.com/admin/quiz/5ca325d1f82d38001a579940/components-of-
fitness-gsce-pe
https://www.bc.co.uk/bitesize/guides/zxd4wxs/revision/2
https://penaltyfile.com/types-of-sports/
https://www.physiopedia.com/Barriers_to_Physical_Activity#:~:text=Personal%20B
arriers,With%20technological%20advances&text=insufficient%20time%20to%20exe
rcise&text=boredom%20with%20exercise,or%20having%20been%20injured%20rec
ently
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