Department of Education

SCHOOLS DIVISION OF CITY OF MEYCAUAYAN

Pag-asa St., Malhacan, City of Meycauayan, Bulacan

Senior High School

Activity Sheet 11
in
PHYSICAL EDUCATION AND HEALTH II
Third Quarter – Week 6
( PEH11FH-IId-t-14; PEH11FH-IIa-t-8; PEH11FH-IIa-t-12)
 SPORTS ACTIVITIES FOR FITNESS
TEAM SPORTS

https://images.app.goo.gl/zHQXsbQGmsKLAThM6

LET US KNOW

Did you know?

The Republic of the Philippines Women’s National Volleyball team
ruled the Southeast Asian Games from 1977, 1979, 1981 up to
years 1985, 1987 and 1993.

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 LET US REVIEW

Say Something...

Directions: Give any words (5 each circle) that can be associated with the two types of
Sports below. Write your answers on a separate sheet of paper.

Individual Sports Dual Sports

LET US STUDY

In the previous lesson, we have learned that individual sports are played by one
participant on each competing side while dual sports are played by two competing pairs. In
Team Sports a specific sport is played by teams (three or more players).

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 A team sport includes any sport which involves players working together towards
accomplishing a similar goal. The following are list of some team sports.

Team Sports
3x3 Basketball A variation of basketball that is played by three players per team on a
single side of basketball hoop.
American A team game similar to rugby, with 11 players on each side. Forward
Football passing is allowed and planned strategies and formations for play are
decided during the course of the game.
Baseball A team game with nine players on each side, played on a field with four
bases connected to form a diamond. The object is to score runs by batting
the ball and running round the bases.
Basketball A game played by two opposing teams of five players each, usually on an
indoor court. Points are scored by throwing the ball through an elevated
horizontal metal hoop.
Cricket A game played by two teams of eleven players on a field with a wicket at
either end of a 22-yard pitch, the object being for one side to score runs
by hitting a hard leather-covered ball with a bat while the other side tries
to eliminate them by bowling, catching, running them out, etc.
Football Any of various games played with a round or oval ball and usually based
on two teams competing to kick, head, carry, or otherwise propel the ball
into each other’s goal, territory, etc.
Goalball A game played by two teams who compete to score goals by throwing a
ball that emits audible sound when in motion. Players, who may be blind
or sighted, are blindfolded during play
Handball A game in which two teams of seven players try to throw a ball into their
opponent’s goal
Ice Hockey A game played on a field by two opposing teams of 11 players each, who
try to hit a ball into their opponents’ goal using long sticks curved at the
end.
Korfball An indoor game similar to basketball, in which each team consists of four
men and four women.
Lacrosse A ball game invented by Native Americans, now played by two teams who
try to propel a ball into each other’s goal by means of long-handled
hooked sticks that are loosely strung with a kind of netted pouch.
Polo A game similar to hockey played on horseback using long-handled
mallets (polo sticks) and a wooden ball.
Rugby/ Rugby A form of football played with an oval ball in which the handling and
Football carrying of the ball is permitted.

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 Sepak Takraw Sepak takraw, or kick volleyball, is a sport native to Southeast Asia.
Sepak takraw use a rattan ball and only allowing players to use their feet,
knee, chest and head to touch the ball.
Softball A variation of baseball using a larger softer ball, pitched underhand.
Volleyball A game in which two teams hit a large ball back and forth over a high net
with their hands.
Water polo A game played in water by two teams of seven swimmers in which each
side tries to throw or propel an inflated ball into the opponents' goal.
https://www.collinsdictionary.com/word-lists/sport-team-sports

There are a lot of team sports that basically allow us to experience enjoyment, fun,
and even losing. Team sports greatly emphasizes the value of working with a team. The value
of cooperation and teamwork are some of the ingredients that make the game enjoyable to
all.

Just like in the previous lesson, we are

LET US PRACTICE going to try performing Home Volleyball
Work-outs. Following safety protocols
should be paid attention to when training:
You do not need a volleyball court to
start learning the game. In fact, you can • Breathe out during exertion and
improve your strength, quickness, breathe in when you relax.
coordination, and skills for volleyball at the
• Start with warming up your body.
comfort of your home.
• Rest a while after each set of
movements, doing the next one after
a rest of 15-20 seconds.

• Each movement should be done in

sets of 6. Those who are capable of
more challenging movements can do
sets of 8-12 movements.

• Finish with cool down exercises.

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Home Volleyball Workouts

Warm up

✓ Jog in place for 10 minutes

✓ Stretch your arms, shoulders, hamstrings, hips and ankles (all the muscles you
mostly use during volleyball).

You can also use the warmup routine in our previous activities.

Leg Drills
✓ Lunges (Sets/Reps: 2x20) each leg

https://images.app.goo.gl/HrtYnSGG5Va3hP8f8

✓ Wall sits (3 sets. First set is 30 seconds, then 45 seconds, then 60 seconds)

https://images.app.goo.gl/vyFC8KuuU1ozaLKj8

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 ✓ Jumping Jacks (2x30)

https://www.pinterest.ph/pin/328833210284628107/

Quick Feet: Jump Rope Series

✓ Normal pace hopping alternate foot, 20 seconds

https://images.app.goo.gl/dCbzH9tMTJJQ9vv79

✓ Normal pace jump, 20 seconds

https://images.app.goo.gl/5HDVUDFy1x5sqYVT6

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 ✓ Right foot only, 20 seconds
✓ Left foot only, 20 seconds

https://images.app.goo.gl/8XYmRM1AYNYzFr8T7

Repeat 2 times with a 1-minute rest between sets.

Abdomen Workout
✓ Sit-Ups (3x10)

https://images.app.goo.gl/maHNU48SrZaHFbYTA

✓ Plank (3 sets. First set is 30 seconds, then 45 seconds, then 60 seconds)

https://images.app.goo.gl/6184Hhct296VcunD9

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Arm Strength
✓ Lateral Dumbbell (Water Bottle) Raise (3x20)

https://images.app.goo.gl/6zo2z1xsDeFr4J1FA

Cool down

✓ Repeat each stretch for 20 seconds / 20 seconds per side.

https://www.pinterest.ph/pin/460141286907229555/

Note: The number of sets and repetition used in this workout can be adjusted depending on
one’s capacity and needs.

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 LET US REMEMBER

According to MedlinePlus 2016, playing sports can be fun, but it can also be
dangerous if you are not careful. You can help prevent injuries by:

✓ Getting a physical to make sure you are healthy before you start playing your sport

✓ Wearing the right shoes, gear, and equipment

✓ Drinking lots of water

✓ Warming up and stretching

If you have already hurt yourself playing a sport, make sure you recover completely
before you start up again. If possible, protect the injured part of your body with padding, a
brace, or special equipment. When you do start playing again, start slowly.

LET US APPRECIATE

Participating in team sports is enjoyable. List down 3 values that can be developed
and 3 physical benefits that one can gain in playing team sports. Write your answers on a
separate sheet of paper.

Values Health

1. 1.

2. 2.

3. 3.

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 LET US PRACTICE MORE

Again, perform another set of the “Home Volleyball Workouts” activity in the Let us
Practice Section. This time, take a time-lapse video of your performance. Your partner (anyone
in the family or relative) will record while you are performing the exercises then switch turns.

EVALUATION

Reflection Guide Questions:

1. How did you find the activities in this lesson?

2. What do you think are the health-related fitness components you have optimized through
these exercises?

3. What are the factors you considered in your safety precautions?

4. Tell something more about your experience.

In this evaluation, you will be graded based on the following criteria:

• Depth of Response 5pts
• Connection to the Lesson 5pts
• Connection to the session experience 5pts
Total 15pts

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 All Rights Reserved
2020

ACKNOWLEDGEMENT

CAROLINA S. VIOLETA, EdD

Schools Division Superintendent

JERRY D. CRUZ, PhD, CESE

Asst. Schools Division Superintendent

DOMINADOR M. CABRERA, PhD

Chief, Curriculum Implementation Division

EDWARD C. JIMENEZ, PhD

Education Program Supervisor- LR Manager

ALFONSO S. MIACO Jr.

Education Program Supervisor- MAPEH

MACY ELARDE-FRESNOZA /JEFFREY B. RAYMUNDO/

JULIE ANN A. TAMAYO
Content/Language/Layout Evaluator

MICHAEL FRANC S.D. FRESNOZA

Developer/Writer

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