Individual Sports: Quarter 2
Individual Sports: Quarter 2
Individual Sports: Quarter 2
Individual Sports
Content Standards
The learner demonstrates understanding of guidelines and principles in exercise program design
to achieve personal fitness.
Performance Standards
The learner modifies the individualized exercise program to achieve personal fitness
OVERVIEW
OF MODULE
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PHYSICAL EDUCATION 7
PRE-TEST
Directions: Choose the letter of the best answer.
1. It is made of cast iron, bronze or brass shell with a lead center which weighs 16 pounds for
women.
a. Metal ball c. Discus
b. Shot d. Baton
2. Where was the first Olympic Games edition held?
a. India c. Athens
b. Sparta d. Israel
3. It employs two types of baton passes: The non-visual pass, which could not be seen by the
receiver and is used mostly in sprint relays, and the visual pass which is seen by the receiver.
a. Sprint c. Hurdle
b. Relays d. Long jump
4. Which of the following is NOT a part of any running event?
a. Individual c. Medley
b. Relay d. Long distance
LESSON
1 ATHLETICS
Week 1-2
Expected Outcomes
Understand the nature, historical background and purpose of athletics
Identify the different facilities and equipment
Discuss the different basic terminologies
Interpret the different event, safety rules, mechanics, and regulations of the game
INTRODUCTION
Man, in order to survive, has to be a sprinter. He has to perform the role of man and beast in his
quest for basic needs. In order to do this, he has to keep himself physically fit. The term athletics is
derived from the Greek word "athlos," which means "contest". Another term for athletics is track and
field. It is a branch of competitive sports involving running, walking, throwing, and jumping. Athletics
is claimed to be the oldest sport known to mankind. When mankind was young, the use of a spear to kill
a prey for food is likened to javelin throwing; running after this prey is like one of the races today, and
avoiding obstacles by jumping over them is just like the jumping events today.
NAVIGATE
Development of Athletics
In 776 BC, the Greeks held
the first recorded Olympic Games
wherein athletics was the only event
to be played. At that time, the single
athletic event was known as the
stadion footrace which covered the
length of the Athenian Olympic
stadium. This Olympic Games were
held every five years and then four
years until AD 392 when they were
abolished by the Romans.
In 1894, the Games were
recognized by a congress led by French
historian Pierre de Coubertin. Since then they
have been conducted as an international
festival.
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In 1896, the first Olympic Games edition was held in Athens and athletics were the main
element of the games, wherein the competition was divided into track and field events.
In 1912, the International Association of Athletics Federation (IAAF), which is the
international governing body of athletics, was established in which developed a number of
international standards, rules, and regulations and which regulated the sport since then.
In 1928, Olympic Games in Armsterdam, the Netherlands women were allowed to
participate in the track and field events. In 1980, women’s team began to improve and in 1984,
teams became a world contender.
R e s e a r c h c o n s t
Throwing events
1. Shot Put
The shots are made of cast iron, bronze or brass
shell with a lead center which weighs 16 pounds for
women.
The shot is a thrown by a player from a circle with
7 feet (2.13 m) in diameter.
Procedure
1. Hold the shot at the three fingers on throwing or
putting hand.
2. Push the shot firmly against neck under the chin.
3. The thumb should be under the shot with the
throwing elbow pointed outward, away from the
body the throwing arm should be at about a 45-
degree angle to the ground.
4. In throwing the shot, be sure to hold it with the dominant hand as in holding a baseball.
5. Always execute the follow through.
6. Bring back the shot by carrying or rolling in the circle.
7. Practice the skill in a protected area.
2. Discus Throw
The discus throw is done from a ring or circle, 8 feet and 2 ½ inches in diameter. All
throwers must fall in a 60-degree sector.
Procedure
1. Thrower grasps the discus flat
against the palm of throwing hand,
with the first joint of fingers on the edge of
the discus. Spread fingers evenly to cover as
much surface as possible.
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2. Make several preliminary swings and shifting of body weight from the right is the left
foot or vice versa.
3. Make a turn at the end of the final swing.
4. Always execute a follow through upon throwing.
5. Practice the skill in safe area.
Running Events
1. Sprint
This activity includes 100-, 200-, and 400- meter
dash.
Procedure
1. Warm-up is a requirement before doing any
of the activity.
2. Starting blocks are essential to the sprinter.
They provide a solid base from which to push
off and prevent slipping or injury to the
runner.
3. In the starting fundamentals “on your
marker” the runner moves in front of the blocks and backs into position, carefully
placing the feet in the block one at a time.
4. “Set’, the runner raises the hips to the desired level and extends the knee and joints to the
appropriate angles.
5. “Go”, the running action is initiated by reaching immediately to the sound of the gun.
6. The sprinter should concentrate on lifting after coming out the blocks.
7. The sprinter should work in free-wheeling phase to sustain speed through body
relaxation.
8. For the “finish” phase, the sprinter runs through the tape at the finish in the regular form.
2. Hurdles
Hurdling is an event that requires outstanding
sprinting ability to be successful. The best hurdlers
are excellent sprinters. Other necessary physical
characteristics are rhythm, flexibility, coordination,
balance, and efficient technique.
The Start. Get a good start as a sprint, and have
a fast and smooth approach to finish hurdles. Most
high hurdles take eight steps to first hurdle and three
steps in between. Low hurdles take 10 steps to first
hurdle and seven steps in between.
Hurdle Clearance. The following are to be done in hurdling.
1. Body leans sharply forward.
2. Opposite arm is thrust forward parallel to lead a leg.
3. Other arm bent as elbow swung partially backward.
4. On top of the bar, take- off leg is brought up and bent at almost right angles and trip,
and as it passes over a bar, the knee and foot are almost in line.
5. Shoulder is pushed downward to get as close as possible to knee.
6. As trailing leg is above hurdle. Leading leg is snapped down sharply and lands in
slightly flexed position.
The Finish. After clearing the last hurdle, the hurdler finished like a sprinter.
3. Relays
The relays are a popular and exciting event. They require
teamwork and timing from participants. Relays employ
two types of baton passes: The non-visual pass, which
could not be seen by the receiver and is used mostly in
sprint relays, and the visual pass which is seen by the
receiver.
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Jumping Events
Like running events, jumping events like long and triple jump can enhance the
development of speed, coordination, strength and endurance.
1. Long Jump
Of all the jumping events, long jump is perhaps the most natural to perform and the
easiest to learn. The objective is to take off from behind and specific and cover the longest
distance possible before landing in a sand-filled pit. The long jumper must possess good
speed and powerful jumping ability.
2. Triple Jump
Triple jump is formerly called hop, step, and jump. As in the long jump, horizontal
velocity is a very important factor for the success in the triple jump. This is a speed event.
The triple jumper must take off and land on the same foot in the first jump. On the second
jump, the jumper must take off and land on the opposite foot and on third jump the jumper
may land in any manner. The triple jumper must also possess balance and a high level of
strength and power.
Shot put
The legal shot must be used.
The shot must land within the sector.
The put must be made from within the circle.
The competitor must exit from the rear of the circle under the control.
Discus
The throw must land within the sector.
The competitor must stay within the circle until the distance in market.
The complete throw must be from within the circle.
A proper discus must be used.
Javelin
The throw must land within the sector.
A javelin must be held by the cord grip.
A regulation javelin must be used.
Basic Rules
Learning Task in1 Track and Field Activities
Relay races
Disqualifications of one rumour disqualify the entire team.
Hurdling
The baton
The must
entire bodybe must
passed inside
pass overthe 20 hurdle.
each meter passing zone.
The baton
The mustcannot
hurdler be carried in the land.
run around a hurdle.
If the baton is dropped, it must
The hurdler must stay in the lane. be recovered legally.
High The Jumplast runner of the race must have the baton.
AfterThepassing
crossbar themust
baton, the runner
be cleared must displacement.
without not interfere with the opponent.
Long Jump and Triple Jump
Safety
The Precautions
jumper’s shoe must be extended over the scratch line.
The jumper must leave the pit under control beyond the mark made in the sand.
1. Warm The uptriple
withjumper
a fewmustflexibility
take offand
and conditioning
land on the sameexercises
foot in before
the firstpractice
jump, heor
or she
must land
competition on thethe
to surface opposite
body andfootprevent
in the second
injury. jump, and any landing is permissible
following the final jump.
2. Wear shoes that are suitable for the individual events, and make sure they fit properly.
3. Take proper care of equipment.
4. Use caution in all theory events. Carry the implements back to the thrower and make
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5.BASIC
Check all jumping
EDUCATION surface for stability
DEPARTMENT-JUNIOR and firmness. Take special precautions for wet,
HIGH SCHOOL
PHYSICAL EDUCATION 7
slippery condition.
Facilities and Equipment used in Athletics
ENRICH
Directions: Understand the following questions below. Look and encircle your answer in the
box.
A D E E L U O S B M A
T T F H G A C M Q W M
H G H T R R I E U I S
L N A L E A O D S E T
O J F I E L D G T P E
S A D Q K T O K W K R
A S E I S D I O U Y D
D N A O B N L C E T A
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F W U J K L U I S A M
S K L Q D G H H L J S
V C O U B E R T I N Z
B. MATCHING TYPE
This activity will challenge you to identify the different facilities and equipment used in
individual sports.
Directions: Match the picture of equipments or facilities to where sport it is use. Connect the dots
to its corresponding answer.
DISCUS
HURDLES
RELAYS
SPRINT
THROW
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LESSON
2 ARNIS
Week 3-4
Expected outcomes
Understand the game arnis as the Filipino martial arts
Promote the values and discipline of the game arnis
Practice the skills that will lead to develop the character of the individual
INTRODUCTION
Аrnis is one of the oldest systematic martial
arts the Filipinos created. The noble men known as
rajahs and maharlikas were the first people who were experts in
arnis. However, the game was only patterned to a bladed weapon
which originated in Malay, known as "kali" which means a large
bladed weapon; and the art was derived from "jakalele",
pronounced /yukalele/, a nature fencing from Indonesia. The warm
acceptance of the Filipinos on martial arts made the
game popular, bringing the tremendous hit to every
region of the country. As the stick becomes the
extension of the hand, the fighting art becomes known as
arnis de mano. Arnis grows and forms three play.
Espada y Daga (Sword and Dagger), in which a long wooden
sword and short grows dagger is used.
Solo Baston (Single Stick), in which a single long baton is used.
Siniwali, wherein intricate movements of the two bastons
resemble the wave of siniwali (criss-cross fashion)
The popularity of arnis was clearly observed through
dialects in different regions; it is known as panandata for the
Tagalog; kalirongan for the Pangasinan; dadja or kabaroan for the
Ilocanos; pagkali-kali for the Ibanags; siniwali for the Pampagueños;
and kaliradman or pagaradman for the Visayans. Other names include
eskrima, kali, estoque, tilakada.
Modern arnis attracts many people today. It was grandmaster Ernesto Presas who made
arnis an interesting sport. It is now considered as a Philippine national martial art and sport after
President Gloria Macapagal- Arroyo signed the Republic Act No. 9850 in 2009. The said act
mandates the Department of Education to include sports as a Physical Education course or unit.
Arnis is also included among the priority sports in Palarong Pambansa since 2010.
NAVIGATE
Arnis is a Filipino martial art using a stick, a combative Filipino style using the cane. Aside from
stick, cane, and arnis, other weapons can be used by beginners, such as umbrella, racket, and baston
but the same techniques and forms should be applied. People with knowledge in arnis should be
careful for arnis should only be used if there is a need of it.
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One of the characteristics of Filipino martial arts is the use of weapons from the very
beginning of training; modern arnis is no exception to this. It is very important to know that the
rattan stick is the primary weapon in learning the said martial arts. Another name for stick is cane
or baston, which varies in size, weight, and length. Normally, the prescribed material is a rattan
stick approximately 28-30 inches long and a diameter of around 1 inch.
A. The Grip
There are different ways of holding a stick, or gripping, such as the southern styles, the
northern styles, and the central styles.
1. Proper procedure in gripping the stick of the weapon.
a. Hold the stick with two hands, holding it at the ends.
b. Thrust the stick upward in front.
c. Release right hand and transfer it to the left side holding the stick.
d. When the wrist becomes flexible, as speed and power then follow and try to strike the
stick.
2. Right measurement of length of the weapon
As discussed that the length of the stick or cane depends on the height and built of the
practitioner, but for the comfort of the beginner, he or she should measure length of the arnis
stick depending on the length of his or her arm as suggested by the experts.
Step 1
Extend right arm straight downward and straighten the forefinger.
Measure the stick from the tip of the fingers up to the shoulder level.
Step 2
Extend right arm to the right side of the body at shoulder level, then, measure the
cane.
Measure the cane from the tip of the thumb to the throat.
Step 3
Measure the cane at 24 to 26 inches; or 28 to 30 inches; or 90 centimeters to 1 meter
depending on the level skill and conventions.
B. Stances and Posture
Stances are different body positions to maintain balance and the proper way of distributing
weight on the legs.
A practitioner should learn the proper stance and posture to enable to master arnis skills. Prowess
and stability is essential in order to succeed against the opponents for arnis is a martial arts of self-
defense.
Different kind of stances
1. Ready Stance
The ready stance is commonly used when standing at ease during training or
tournaments.
Stand with your feet apart parallel to the shoulder with both toes
pointing forward.
The knees should be straight, the waist and the body facing
forward.
Hands are on waist level and the hands should hold the sticks
on both sides.
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2. Forward Stance
Starting with the ready stance, move one foot forward until the knee and
the toe are in line to each other.
Both toes are pointing in front, the waist and the body is facing
forward.
The body should not be too low or the lead foot too extended
otherwise it will be hard to maneuver.
Distribute the weight or center of gravity to both legs.
Forward stances can be right foot lead, which is the Right Foot Forward
Stance or it can be left foot lead which is Left Foot Forward Stance. Forward
Stance is commonly used with frontal striking or blocking techniques.
3. Oblique Stance
Starting with the ready stance, move one foot forward 45 degrees
away from the body until the knee and the toe are in line to each
other.
Move on the same direction as the lead foot (e.g. for right foot
lead, move 45 degrees forward to the right).
Both toes are pointing in front, the waist and the body is facing
forward.
The body should not be too low or the lead foot too extended
otherwise it will be hard to maneuver.
Distribute the weight or center of gravity to both legs.
Oblique stances can be right foot lead, which is the Right Foot
Oblique Stance or it can be left foot lead which is Left Foot Oblique
Stance. Oblique Stances are commonly used for forward blocking and
evasion techniques.
4. Straddle Stance
Starting with the ready stance, move one foot about two feet (2’) to the left or the right direction
until both lower legs are almost perpendicular to the ground.
Both toes are pointing in front, the waist and the body is facing
forward.
The body should not be too low or extended otherwise it will be hard
to maneuver.
Distribute the weight or center of gravity to both legs.
5. Side Stance
Side Stances are commonly used for strike deflection and evasion
techniques.
Starting with the ready stance, move one foot about two feet (2’) to
the left or right direction.
Moving foot will be perpendicular to the ground while the other leg is
extended thereby creating a position like that of a side kick.
Both toes are pointing in front, the waist and the body is facing
forward.
The body should not be too low or extended otherwise it will be hard
to maneuver.
Distribute the weight or center of gravity to both legs.
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If the left foot moves to the side it becomes Left Foot Side Stance, if the right foot moves to the
side it becomes Right Foot Side Stance.
6. Back Stance
Starting with the ready stance, move one foot backward
45 degrees away from the body.
The heels of the foot should form an imaginary “L”
shape while the legs are in a straddle position.
The body should not be too low or extended otherwise it
will be hard to maneuver.
Distribute the weight or center of gravity to both legs.
Back stances can be right foot lead, which is the Right Foot
Back Stance or it can be left foot lead which is Left Foot Back
Stance. Back stances are used for blocking and backward
evasion techniques.
C. Bow
Bow or courtesy means respecting the opponent and the rules and principles of the sport.
1. Stand straight with feet 45 degrees.
2. Hold the stick with both arms.
3. Bow the head.
4. Extend the right arm sideward with the stick pointing upward.
5. Place the left hand, palm open and fingers extended, on the right chest.
6. Back to stance
ENRICH
Directions: Fill in the blank with the missing word that will make the statement complete and
correct.
1. The republic Act. No. _______________, which was signed by Former President Gloria
Arroyo, declared that arnis is the Philippine National Martial Art and Sport.
2. One of the characteristics of Filipino martial art is the use of ____________ from the
beginning of training.
3. ________________ is a Filipino trademark of fighting using a cane or stick.
4. Arnis is included among the priority sports in _____________________ since 2010.
5. Bow or _____________________ means respect for your opponent and for the rules and
principles of the sport.
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B. Enumeration
Directions: Enumerate what is being asked
Founder of Arnis in the Philippines
__________________________________________
__________________________________________
__________________________________________
__________________________________________
__________________________________________
__________________________________________
__________________________________________
__________________________________________
Your Explanations:
Agility and
Firmness Speed and Power Total
Flexibility
(30%) (30%) (100%)
(40%)
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LESSON
GYMNASTI
3 CS
Week 5-6
Expected outcomes
Appreciate the historical development of gymnastics
Define gymnastics
Identify the different phases in gymnastics
Understand the importance of safety precautions
Perform basic gymnastics skills safely
INTRODUCTION
Below are pictures of the different light apparatus in gymnastics. These are used to develop
specific skills and practices in the field.
Gymnastics is a sport basic to all sport activities and is recognized for its vital role in the
development of the total fitness of an individual. It is artistic expression of ideas, a graceful yet
demanding and difficult movement process that aimed either for fitness or competition purposes
or both.
NAVIGATE
The word gymnastics was defined by historians as a naked art derived from the Greek
word gymnos which means “naked”, as the word “gymnazien” means to practice naked. This is
why women were excluded from the Ancient Games both competitors and spectators.
The Romans adopted it and made it into a formal sport. They used gymnastics exercises
in developing strength and prowess for military purposes.
The Germany, it was included as part of the education, and the following educators were
instrumental in the development of gymnastics.
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Johann Guts Muths- the “Great Grandfather of
Gymnastics,” who invented the outdoor apparatuses like
the seesaw, horizontal ladder, climbing rope, balance
beam, and rope ladder.
Friedrich Ludwig
Jahn- the “Father of Gymnastics,”
who started the Tumverein
Movement and introduced the horizontal bar, side
horse and the vaulting box.
Adolf Spies-
introduced fancy marching and
freehand exercises performed with
mosaic.
Pehr Henrik Ling- the “Father of Gymnastics,” who started Tumverein Movement and
introduced the horizontal
bar, side horse, and vaulting box.
Gymnastics in the Philippines was introduced by the two well-known physical educators
namely Director Candido Bartolome from the Bureau of Public Schools.
THE PHASES OF THE GYMNASTICS PROGRAM
Conditioning Program
This phase consists of program of exercises that are carefully selected for the purpose of
preparing the body for more complicated movements and skills, from warm-up exercises to be
more difficult sets of exercises with concentration on specific body parts that aims to improve or
develop in terms of strength, flexibility, power, endurance, balance, and agility
Rhythmic Gymnastics
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This phase helps in the development of aesthetic discipline such as expression, rhythm,
gracefulness, and musicality. It also includes calisthenics and freehand exercises, dance
movements, and mostly of learned skills in manipulating light apparatus like hoop, ribbon, clubs,
ball, and other light equipment of choice. This phase helps discover and explore basic movement
combinations and creating simple dance combinations.
Stunts
These are activities that basically condition the body to develop and test muscular strength,
flexibility, balance, endurance, agility, and coordination. These activities tend to artistically
imitate human movements, simple animals or machine work that can either be done individually
in partners or in groups of three or more. This program is generally introduced in a form of a
play to have fun and enjoyment as one develops the fundamentals of tumbling skills.
Tumbling
This is the most challenging phase of the gymnastics program where the body performs the
combination of rolling to and fro, springing about, and twisting around on the floor or any
apparatus. It is also described as a series of movements combined from a continuous run and
springs over in style without any power or extra steps between the moves and still landing in an
upright position
Apparatus Exercises
This phase of the gymnastics program helps perform skills and technique, posture and shape
on top of heavy apparatus like balance beam, vault, still rings Mastery in performing the
different gymnastic skills on every apparatus gives a quarter chances to perform the routine
gracefully without fear.
Pyramid Building
This phase of the program leads in creating a picture of the body in static position The
combinations of gymnastic posture or shapes are selected and arranged to form figure with
heights ranging from two or more levels forming a pyramid-liked figure.
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A. Test Yourself
Directions: Identify the following statements.
_______________1. Exercises done on heavy apparatus.
_______________ 2. Phase of gymnastics that will lead in creating picture out of the body in
static position.
_______________ 3. Phase of gymnastics where the performers rolls, twists, turns, and springs
on the mat or in the air.
_______________ 4. Father of gymnastics.
_______________ 5. The great grandfather of gymnastics.
_______________ 6. He invinted the steel bars and the vaulting box.
_______________ 7. He introduced the free-hand exercises performed with music.
_______________ 8. It is an artistic expression of ideas, a graceful and difficult movement
process that aimed for fitness.
_______________ 9. He introduced gymnastics in school curriculum.
_______________ 10. He introduced gymnastics in the Philippines.
B. Jumble Words
Directions: Below are terms used in gymnastics which are jumbled. Arrange the words correctly
in the line, then, define each inside the box.
1. T H R H M I C Y _____________________
2. Y D I P A R M _____________________
3. M I N G B U T L _____________________
4. S U T T N S _____________________
5. P A T U P A R A S _____________________
C. Explain
This activity will help you understand the importance of safety precautions.
Directions: Explain briefly.
Why it is important to know safety precautions before performing gymnastics?
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D. Performance Task (Video Performance)
Directions: Follow the step by step procedures.
1. Watch the link for tutorial videos about Rythmic Gymnastics.
“BASIC RIBBON HANDLING FOR RHYTHMIC GYMNASTS: FOLLOW-ALONG
TUTORIAL”
https://www.youtube.com/watch?v=InGvLLB7L6k
2. Follow the basic steps in the tutorials. Do it with music. Record yourself while doing the
basic skills safely.
REFERENCES
Perez,Vilma V., Perez, Candice Marie V.(2018) MAPEH 7,Quezon City,St. Bernadeth
Publisher Inc.
Kind of Stances- Filipino Martial Art Way, September 16, 2021
https://guerreroarnis.com/resources/arnis-kali-eskrima-articles/kinds-of-stances-filipino-
martial-art-way
Prepared by:
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MARICRIS G. GARAO, LPT CHRISTIAN G. SAPUNTO
Euclid and Campbell Archimedes and Pythagoras
Checked by:
Checked by:
Recommending Approval:
Approved by:
Noted by:
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