LIGAO NATIONAL HIGH SCHOOL

LIGAO CITY
SENIOR HIGH SCHOOL DEPARTMENT

LEARNING ACTIVITY SHEET 1

HEALTH OPTIMIZING PHYSICAL EDUCATION 2
Week 5,6&7

VOLLEYBALL

Name of Student: _____________________________________

Yr. & Section: ________________________________________
Date: ________________________

Learning Area-Grade Level: GRADE 11

I. Introductory Concept

Volleyball, a game played by two teams, usually of six players on a

side, in which the players use their hands to bat a ball back and forth over
a high net, trying to make the ball touch the court within the opponent
playing area before it can be returned.
To prevent this a player on the opposing team bats the ball up
toward a teammate before it touches the court surface teammate may
then volley it back across the net or bat it to a third teammate who volleys
it across the net. A team is allowed only three touches of the ball before it
must be returned over the net.
II. Learning Skills from the MELCs

At the end of this Learning Activity Sheet (LAS), the students are
expected to:

1. Discuss the history and technical skills in volleyball

2. Sets FITT goals based on training principles to achieve
and/or maintain HRF PEH11FH-IIi-j-7 532

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 3. Participates in an organized event that addresses
health/fitness issues and concerns PEH12FH-Ik-o-13

III. Activities

A. Reading Time!
Volleyball originated in the United States at a YMCA club in Holyoke
in 1895 as Mintonette. It was invented by William G. Morgan, a physical
director of the YMCA club. He wanted to invent a not-so-strenuous
indoor game that businessmen in the club can play. Players strike the
ball and it volleys among the players, so it was later named Volleyball
by a professor from Springfield College in Massachusetts.

Volleyball quickly gained popularity among various YMCA branches

in the States and it was subsequently spread to other parts of the world
during the World War I by the American troops. Since, it is not a very
vigorous sport, women also took interest in the sport and started playing
Volleyball.

Volleyball is played by two teams in a rectangular court, divided into

two equal halves across the length by a net tightly stretched between
two poles fixed at either side of the court. It is one of most popular rally
games and is today widely played across the world.

The objective of the game is to try to make the ball touch the ground
on the opponent side. When the ball is hit by a team, the members of
other team hit it with their hands to prevent it from touching the ground
and to send it to another teammate or to the other side of the court
across the net. Only three players from the team can strike the ball
successively before they send it to the other team.

Volleyball allows players to pass the ball among teammates like

basketball, but the strategies of defending and attacking are similar to
other net or racquet games. Players try to shoot the ball over the net at
the opponent side where it is tough for the opponents to volley it. The
players of both teams have to prevent ball touching the ground thus
preventing the opponent to gain points.

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TEAM SIZE

Volleyball is played among two teams of six players each. A team

may also have six more substitute players. One of the players is the
team captain and one of them is Libero. Players are positioned in two
rows of three players each. The Libero is identified with a dress different
from other team members. He is a specialist in defending and cannot
serve or move to the frontcourt.

The team captain along with the coach is responsible for maintaining
discipline in the team. The team captain also represents the team and
speaks about their team members’ concerns.

During the competition, each team has a coach, one or two assistant
coaches, a physiotherapist, and a doctor. These members sit along with
substitute players on their team bench outside the free zone.

VOLLEYBALL TECHNICAL SKILLS

VOLLEY BALL TECHNICAL SKILLS

Used to put the ball
in play. The action
is done with arm
SERVE swing that sends
the ball over the
net into opponent’s
court.
Used to receive the
ball from your
opponent, as in
FOREARM PASS service, or as a
technique to
accurately control
the ball.
Used to receive a
teammate’s pass
in order that the
SETTING play may continue
by passing the ball
overhead to an
attacker.

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 Used to put the ball
into opponent’s
court in order to
earn a point or side
out. The
fundamental action
KILL OR
in attacking
ATTACK-
incorporates a
quick approach
followed by a
strong, full arm
swing, and follow-
thru.

Used to stop the

ball from crossing
BLOCK the net as a result
of an opponent’s
attack.

Used to receive the

opponent’s attack.
FLOOR
The key skills are
DEFFENSE
digging and
sprawling.

HEALTH COMPONENTS OF VOLLEYBALL

The components of Health-Related Fitness are a basis from

which to measure our general wellbeing. It is the aim of exercise to
improve our capabilities in each of these areas. Different sports will
be more demanding in some, and less demanding in others, but
athletes usually strive to achieve a reasonable level of health fitness
in each area.
Unless you are focusing on perfecting your body performance
for a particularly demanding sport, a balanced level of achievement
in each of these fitness components should be your goal. Your
fitness program should include activities and exercises that promote
each of these health-related fitness components.

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Components of Health-Related Fitness

Cardiovascular Endurance
Cardiovascular endurance is also referred to as aerobic fitness
and is a measure of the athlete’s ability to continue with exercise
which places demands on the circulatory and respiratory system
over a prolonged period of time. This occurs in activities such as
running, walking, cycling, and swimming.

Flexibility
Flexibility is the measure of free movement in a person’s joints.
This is especially important in gymnastics.

Muscular Strength
Muscular strength is the maximal force that can be applied
against a resistance. It could be measured by the largest weight a
person could lift or the largest body they could push or pull.

Muscular Endurance
Muscular endurance differs from muscular strength in that it is
a measure of a person’s ability to repeatedly apply maximal force,
for example in a series of push-ups, over a period of time.

Body composition
Body composition is usually measured by the percentage body
fat a person carries.

RATE OF PERCEIVED EXERTION

The Borg Rating of Perceived Exertion (RPE) is a way of

measuring physical activity intensity level. Perceived exertion is how
hard you feel like your body.

Perceived exertion is how hard you feel like your body is

working. It is based on the physical sensations a person
experiences during physical activity, including increased heart rate,
increased respiration or breathing rate, increased sweating, and
muscle fatigue.

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 What is perceived exertion and why is it important?
Perceived exertion is how hard you feel your body is
working based on physical sensations experienced during
exercise. For instance, when you're exercising your heart beats
faster,3 your breathing becomes faster and deeper, you work up a
sweat, and your muscles begin to fatigue.

For example, if a person's rating of perceived exertion

(RPE) is 12, then 12 x 10 = 120; so the heart rate should be
approximately 120 beats per minute. Note that this calculation is
only an approximation of heart rate, and the actual heart rate can
vary quite a bit depending on age and physical condition.

RATINGS OF PERCEIVED EXERTION (RPE)

Rating Description
6
7 VERY, VERY LIGHT
8
9 VERY LIGHT

10
11 FAIRLY LIGHT
12
13 SOMEWHAT HARD
14
15 HARD
17
17
18 VERY HARD
19
20 VERY, VERY HARD

B. Activity 1: Watch a video of volleyball practice or game and

observe their health-related fitness. Answer the following questions
in sentence/ paragraph form.
1. What is the health-related fitness observed?
________________________________________________________
________________________________________________________
_____________________________________________________

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2. What did the players do after and before practice?
________________________________________________________
________________________________________________________
_____________________________________________________

3. How did they apply health-related fitness during practice?

________________________________________________________
________________________________________________________
_____________________________________________________

URL link / Websites Visited:

__________________________________________________________
________________________________________________________

Activity 2: Using the Rate of Perceived exertion table, rate your

performance from 1 to 10 based on your personal assessment of doing
the technical skills in volleyball. Encircle if it is YES or NO and explain
the rating you gave on each particular skill.

RATINGS OF PERCEIVED EXERTION (RPE)

Rating Description
6
VERY, VERY LIGHT
7
8
VERY LIGHT
9
10
FAIRLY LIGHT
11
12
SOMEWHAT HARD
13
14
15 HARD
17
17
VERY HARD
18
19
VERY, VERY HARD
20

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Begin here:

1. SERVE

Are you fit enough to perform the activity? YES or NO

Rate (from the Rate of Perceived Exertion): _______
From your rating alone, explain why did you choose
it:
_________________________________________
_________________________________________
_________________________________________

2. FOREARM PASS
Are you fit enough to perform activity? YES or NO
Rate (from the Rate of Perceived
Exertion):_______
From your rating alone, explain why did you
choose it:
________________________________________
________________________________________
________________________________________

3. SETTING
Are you fit enough to perform activity? YES or NO
Rate (from the Rate of Perceived Exertion):
_______
From your rating alone, explain why did you
choose it:
________________________________________
________________________________________
________________________________________

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4. KILL / ATTACK
Are you fit enough to perform activity? YES or NO
Rate (from the Rate of Perceived Exertion):
_______

From your rating alone, explain why did you

choose it:
________________________________________
________________________________________
________________________________________

5. BLOCK
Are you fit enough to perform activity? YES or NO
Rate (from the Rate of Perceived Exertion):
_______
From your rating alone, explain why did you
choose it:
________________________________________
________________________________________
________________________________________

6. FLOOR DEFENSE
Are you fit enough to perform activity? YES or NO
Rate (from the Rate of Perceived Exertion):
_______
From your rating alone, explain why did you
choose
it:_____________________________________
_______________________________________
_______________________________________

VALUING

Questions:

What are the topics that were discussed in your previous lesson? Which
activities from the previous lesson that you really enjoyed while answering

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the questions or doing the tasks? From the topics and activities of the
previous lesson, what have you gained and how do you see the
importance of it.

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

IV. Key to Correction

For activity 1&2, Valuing: Answers may Vary.

V. References

Books

Physical Education and Health Manual for Grade 11

ACKNOWLEDGEMENT for HOPE 2 Writers Schools Division of

Manila: Maria Theresa A. Abdurasid ,Jan Noel B. Altabano April S. Flauta SDS-
Isabela City

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