Health Optimizing

Physical Education 2
2nd Semester - Module 2
Individual/Dual and Team Sports

This Photo by Unknown Author is licensed under CC BY-SA

Health Optimizing Physical Education 2 – Grade 11
Alternative Delivery Mode
2nd Semester - Module 2: Individual/Dual and Team Sports
Revised Copy, 2021

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.

Development Team of the Module

Writer / Compiler : Jonathan E. Olofernes, TIII, CC Don Carlos A. Gothong MNHS

Editors : Cindy O. Perigo, Ed. D. Principal 2, City Central High School

Egmedio Avendanio Jr., MT1, CC Don Carlos A. Gothong MNHS
Wilson C. Gonzales, TIII, CC Don Carlos A. Gothong MNHS

Reviewer : Renezar T. Ferolino

Division MAPEH Coordinator

Management Team : Rhea Mar A. Angtud, EdD

Schools Division Superintendent
Bernadette A. Susvilla, EdD
Assistant Schools Division Superintendent
Grecia F. Bataluna
Chief, Curriculum Implementation Division
Luis O. Derasin Jr., EdD
EPSvr AP, Senior High School Coordinator
Vanessa L. Harayo
EPSvr, LRMDS
Renezar T. Ferolino
Division MAPEH Coordinator

Printed in the Philippines by: DepEd Cebu City Division, RO7

Office Address: New Imus Road, Cebu City
Telefax: (032) 2551516/328-2020
E-mail Address: cebucity@deped.gov.ph

i
 11

Health Optimizing
Physical Education 2
2nd Semester - Module 2
Individual/Dual and Team Sports

ii
Introductory Message
For the facilitator:

Welcome to the Health Optimizing Physical Education (HOPE) 2 Alternative Delivery

Mode (ADM) Module on Individual/Dual and Team Sports!

This module was collaboratively designed, developed, and reviewed by teachers from
public schools to assist you in meeting the standards set by the K to 12 Curriculum
while overcoming their personal, social, and economic constraints in schooling.

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:

Notes to the Teacher

This contains helpful tips or strategies that
will help you in guiding the learners.

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:

Welcome to the Health Optimizing Physical Education 2 Second Quarter Lessons on

Individual/Dual and Team Sports.

The hand is one of the most symbolized parts 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,
are 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.

iii
This module has the following parts and corresponding icons:

This part includes an activity that aims to

What I Know check what you already know about the
(Pretest) lesson to take.

This will give you an idea of the skills or

What I Need to Know competencies you are expected to learn in
(Objectives) the module.

This is a brief drill or review to help you

What’s In link the current lesson with the previous
(Review/Springboard) one.

In this portion, the new lesson will be

introduced to you in various ways; a story,
What’s New
(Presentation of the Lesson) a song, a poem, a problem opener, an
activity, or a situation.

This section provides a brief discussion of

What is It the lesson. This aims to help you discover
(Discussion) and understand new concepts and skills.

This section provides activities which will

What’s More help you transfer your new knowledge or
(Application) skill into real life situations or concerns.

This includes questions or blank

What I Have Learned sentence/paragraph to be filled in to
(Generalization) process what you learned from the lesson.

This section provides an activity which will

What I Can Do help you transfer your new knowledge or
(Enrichment Activities) skill into real life situations or concerns.

This is a task which aims to evaluate your

Assessment level of mastery in achieving the learning
(Posttest) competency.

This contains answers to the following:

• What I Know
Answer Key
• What’s In
• What’s More

iv
At the end of this module you will also find:

References This is the list of all sources used in

developing this module.

The following are some reminders in using this module:

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 this module.
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 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!

About the Module

This module was designed and written with you, students, in mind. It is here to help
you achieve optimum health through active engagement in dance. The scope of this
module permits it to be used in many different learning situations. The language
used recognizes the diverse vocabulary level of students. The lessons are arranged
to follow the Most Essential Learning Competencies (MELCs) released by the
Department of Education (DepEd) for this school year 2020 – 2021.

The 4th Quarter is divided into 3 lessons, namely:

• Lesson 1 : Sports-Related Injuries

• Lesson 2.1 : Developing Home-Based Family Workout and Evaluation
• Lesson 2.2 : Self-Organized Home-Based Fitness Activity
• Lesson 3 : Organizing a Fitness Event for A Target Health Issue or Concern

v
 Second Semester – Module 2
Lessons 1 - 3
Individual/Dual and Team Sports

Quarter : Fourth Quarter

Content Standard : The learner demonstrates understanding of sports in

optimizing one’s health as a habit; as requisite for
physical activity assessment performance, and as a
career opportunity.

Performance Standard : The learner leads sports events with proficiency and
confidence resulting in independent pursuit and in
influencing others positively.

Competencies : Observes personal safety protocol to avoid dehydration,

overexertion, hypo- and hyperthermia during MVPA
participation

Participates in an organized event that addresses

health/fitness issues and concerns

Organizes sports event for a target health issue or

concern

Code: : PEH11FH-IIk-t-10
PEH11FH-IIk-o-13
PEH11FH-IIo-t-17

Duration : 7 Weeks

Topic : Individual/Dual and Team Sports

1
 What I Know

Instructions: Read the items carefully. Write the letter of the correct answer on a
separate sheet of paper. On your paper, write your complete name,
grade, and section.

1. Which of the following stands for R.I.C.E. treatment?

A. Rest, Ice, Crutches, Elevation
B. Rest, Ice, Compression, Elevation
C. Rest, Ibuprofen, Crutches, Exercise
D. Reinforcement, Immobilization, Cryotherapy, Electrostimulation

2. The following are common sports injuries. Which of them is a tear of ligament
fibers, muscles or tendons supporting a joint?
A. Concussion B. Contusion C. Sprain D. Strain

3. Which of the following sport injuries occurs when the ball of a joint is forced out
of its socket?
A. Concussion B. Dislocation C. Fracture D. Strain

4. It is a break, crack, or shattering of a bone.

A. Concussion C. Fracture
B. Dislocation D. Strain

5. The following are signs of a chronic injury, EXCEPT:

A. A bone or joint that is visibly out of place
B. A dull ache when you rest
C. Pain when you exercise
D. Pain when you play

6. Which among the given exercises could not be considered as a cardiovascular

endurance activity?
A. Cycling B. Jogging C. Push Up D. Walking

7. Which among the activities is considered a muscular endurance activity?

A. Arm Stretching B. Planking C. Running D. Weightlifting

8. Sleep is essential to everyone’s health. Which is a good habit in managing sleep?

A. Internet Obsession C. Getting to Bed on Time
B. Bulk Meal Before Sleep D. Staying Up All Night Long

9. Anna wants to improve her body strength. Which exercise must she choose to
perform?
A. Biking C. Weightlifting
B. Running D. Long distance walking

2
10. Just few days before competitions, athletes are given lower intensities of
physical exercise allowing their bodies to recover. What are they trying to avoid?
A. Hyperthermia B. Hypothermia C. Overtraining D. Sleeplessness

11. Jenn, a teenage girl, is a highly inactive person but does not have any physical
or medical health issues. One day she realizes she needs to be physically active.
Which type or level of activity can she best start with?
A. Light B. Moderate C. Vigorous D. High

12. This is an event in your day where the activity is considered "fitness level"
because it is performed at a higher intensity than your normal routine activity.
A. Initiative C. Fitness event
B. Participation D. Planning
13. It is the process of making plans for something and is the most important part
of the success of every activity.
A. Initiative C. Fitness event
B. Participation D. Planning
14. The action of taking part in something is called .
A. initiative C. fitness event
B. participation D. planning
15. It is the ability to be resourceful and work without being told what to do.
A. Initiative C. Fitness event
B. Participation D. Planning

3
 Lesson 1 Sports-Related Injuries
Week 1 and 2

What I Need to Know

At the end of the session, you will be able to:

• define Sports Injury;

• differentiate Acute and Chronic injuries; and
• identify ways to prevent Sports-Related Injuries.

What’s In

Instructions: Identify the term being referred to by each of the statements below.
Choose your answer from the choices provided inside the box. Write
your answer on a separate sheet. (Answer can be repeated.)

Hypothermia Overexertion Hypoglycemia

Hyperthermia Dehydration Hyperglycemia

1. This is a disorder in which fluid depletion happens in the blood.

Answer:

2. This refers to the detrimental cause of excessive training.

Answer:

3. This is an alarming rise in body temperature, which is an effect of exercising

in a very humid environment.
Answer:

4. This occurs when the body begins to lose heat faster than it can be produced.
Answer:

5. This is also known as “Heat Disease.”

Answer:

4
 What’s New

Picture Talk!
Direction: Analyze the given pictures and answer the following questions below.
Write your answer in a separate sheet of paper.

https://bit.ly/2ZNYwOH https://bit.ly/2ZNYwOH

https://bit.ly/37LnKS5

Guide Questions:
1. Have you experienced any of them?
2. When did you experience any of them? _
3. Where did it happen?
4. How did it happen?
5. What do you call them?

5
 What Is It

Sports Injuries

Sports injuries are injuries that occur when engaging in sports or exercise.
Sports injuries can occur due to overtraining, lack of conditioning, and improper
form or technique. Failing to warm up increases the risk of sports injuries. The most
common injuries are:

A sprain is a tear of ligament fibers,

muscles or tendons supporting a joint. This can
occur when a joint is extended beyond its normal
range of movement. A sprain can involve a small
number of fibers through to a complete rupture. In
extreme circumstances, the fibers of the ligament,
muscle or tendon can remain intact and rip from
the bone. https://bit.ly/3pOor3f

A contusion or bruise is bleeding into the

soft tissue. It is caused by a direct blow from
another person, an implement or an object. A
bruise can occur to any soft tissue of the body.

https://bit.ly/3nIiJ3E

A concussion is caused by a direct blow to

the head. Depending upon the severity of the
concussion, injury can cause varying levels of
impairment of brain function. Concussions are
categorized as mild (grade 1), moderate (grade 2),
or severe (grade 3) depending upon symptoms.
https://bit.ly/2Sihxs1

A dislocation occurs when the ball of a

joint is forced out of its socket (i.e. arm forced out
of the shoulder joint). A dislocation must be reset
by proper medical professionals.
https://bit.ly/3taKIdj

A fracture is a break, crack, or shattering

of a bone. In closed fractures, the broken bone
does not pierce the skin, while in open fractures,
the broken bone breaks the skin's surface.

https://bit.ly/3eUVJuq

6
 Strains are injuries that involve the
stretching, partial tearing, or complete tearing of a
tendon. Strains are categorized as first, second, or
third degree. Chronic strains are injuries that
gradually build up from overuse or repetitive
stress.
https://bit.ly/3tf5o43

Kinds of Injury

1. Acute injuries occur suddenly when playing or exercising. Sprained ankles,

strained backs, and fractured hands are acute injuries. Signs of an acute
injury include:

• Sudden, severe pain.

• Swelling.
• Not being able to place weight on a leg, knee, ankle, or foot.
• An arm, elbow, wrist, hand, or finger that is very tender.
• Not being able to move a joint as normal.
• Extreme leg or arm weakness.
• A bone or joint that is visibly out of place.

2. Chronic injuries happen after you play a sport or exercise for a long time.
Signs of a chronic injury include:

• Pain when you play.

• Pain when you exercise.
• A dull ache when you rest.
• Swelling

Sports Injury Prevention

Fitness and training injuries can be prevented if an individual takes necessary

preparations and precautions on the following variables:

1. Proper Attire. The attire should be appropriate for the chosen activity. It is
important to consider comfort and protection when choosing an appropriate
attire. A special attention should be given when choosing footwear because
many chronic injuries are caused by inappropriate shoes. A good pair of shoes
will provide stability, support, cushion, and comfort.

2. Proper Technique. An individual need to consult a trainer and ask for proper
instruction in performing the chosen activity or exercise. The knowledge on
how to execute the movement is just as important as the movement. The
benefit of the exercise will be compromised if it is not performed with the
correct technique. For example, poor running mechanics can lead to
patellofemoral pain and plantar fasciitis.

3. Gym Etiquette. Individuals that subscribe to gym facilities should be aware

of the rules and etiquette. Each facility has its own list of rules, but these are
the most common:
• Ask a spotter when lifting loads close to 1RM.

7
 • Do not drop the barbell at the end of the set.
• Put weights and dumbbells on designated racks.
• Be aware of the exercise area for each equipment.
• Do not use mobile phone inside the gym.
• Do not engage in horseplay nor talk in a loud voice.
• Do not wear loose jewelry while working out.

4. Proper environmental condition. It is advisable to check the environmental

conditions before the exercise session. It is possible that the area or the
weather is not conducive for the activity. The risk of getting sprained is higher
when the ground is uneven compared to a running track. The weather
condition should also be considered before training because it can lead to
heat exhaustion and stroke or frostbite and hypothermia. There is a greater
risk for heat stroke when the humidity is above 80% and the temperature is
above 35 degrees Celsius.

5. Adequate Recovery. The recovery period is just as important as the workout

session. It is important to provide the body with an adequate and proper
nutrition to recover. Many chronic injuries occur because the workload was
too hard, or it was performed too soon. If pain is recurring during exercise,
it is best to stop the activity and consult a doctor or ask a fitness trainer to
modify the exercise.

Remember this:

When the body does not have enough fluid needed to function normally, it is
dehydrated. This happens when lost body fluid are not replaced. Dehydration causes
a person to have a dry thirsty mouth, become fatigue, less urine yield with dark color,
and in severe case, unconsciousness. The usual causes of dehydration are hot
weather condition, too much perspiration, high fever, diarrhea, vomiting, and
excessive exercise without taking in enough fluid. To nurse dehydration, the body
will need to replenish lost fluids and electrolytes, the body needs to be rehydrated.
Drink at least 8 glasses of water a day and up to 12 glasses during summer months.

Hydration is also the soundest way to prevent dehydration. Prevention is

better than cure, and the ways to prevent dehydration include the intake of adequate
fluids, watery fruits and vegetables and avoiding hot environment.

Did you know that…

Hypothermia occurs when body temperature is lower than the normal average
of 37 degrees Celsius. It happens when the body has more heat loss than production.
The usual cause of hypothermia is when the body is subjected to too much cold,
mostly through the weather and water. Other causes include medical conditions,
medications, and severed by alcohol and drugs. Continuous hypothermia may lead
to blackout and death.

In contrast, hyperthermia happens when the body overheats and cannot

dissipate, usually at a body temperature of more than 38 degrees Celsius. Its
common causes are high fever or too much heat exposure. Hyperthermia comes in
forms of exhaustion, cramps, dizziness, or heat stroke. If untreated, a person
experiencing hyperthermia may collapse and die. Proper ventilation and hydration
help prevent hyperthermia.

8
 What’s More

Let’s Try This!

I. Complete the table below. Write the type and causes of injury in each
common sport injury.

Injury Kind of Injury Causes of Injury

Sprain

Strain

Fracture

Dislocation

Stress fracture

Bursitis

II. Make your personal safety protocol to avoid dehydration, overexertion,

hypothermia and hyperthermia during MVPA participation by filling out the table
below.
My Personal Safety Protocol

Before During After

Dehydration

Overexertion

Hypothermia

Hyperthermia

9
 What I Have Learned

Instructions: Take time to remember the things you learned from the lesson and
use them to complete the following statements.
In this lesson, I learned that:

1. Sports injuries are .

2. Acute injury is while Chronic injury is .
3. Sports injuries can be prevented by means of:
A.
B.
C.
D.
E.

What I Can Do

Common Sports Injuries

I. List some common injuries that teenagers may be at risk when playing the
following sports.

Basketball:
Volleyball:
Track and Field:
Lawn Tennis:
Combative sports:
Softball:
Badminton: _

II. Choose one injury from the list above and provide specific ways to prevent it.

Injury:
Specific ways on how to prevent this injury:
1. .
2. .
3. .
4. .
5. .

10