HOPE 2a SPORTS Module 2 Safety and Health FINAL PDF

INDIVIDUAL AND DUAL SPORTS
Governor Pack Road, Baguio City, Philippines 2600

Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
442-2564; 442-8219; 442-8256; Fax No.: 442-6268 Grade Level/Section: Grade 11
Email: email@uc-bcf.edu.ph; Website: www.uc-bcf.edu.ph
MODULE 2 Subject Teacher:
University of the Cordilleras

Integrated School
Senior High School
Physical Education and Health
Grade 11
Health Optimizing Physical Education
(H.O.P.E. 2)
Module 2
Safety Protocol and Health Benefits in Sports
Prepared by:
Peejay C. Natiola, Anna June C. Tecne, Leo Patrick E. Niñalga,
Kenneth C. Antonio, and Maria J. Ruzzel Rogel, Dexter P. Arino
1
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
Good day UCians! This module will help you understand the different
concepts on safety protocols in participating in any kind of sports and the
health benefits of being physically fit:
1. Dimension of Physical Education

2. F.I.T.T.
3. Health-related Fitness (HRF)
4. Proper Etiquette and safety precautions
5. Safety and health benefits of sports
Before we continue, let us assess first your prior knowledge about our
topic. Let me see if you can able to answer the following questions.
Here it is…
PRETEST
ALTERNATIVE RESPONSE. Direction: Write letter A if the statement is correct, and

write letter B if the statement is incorrect. 10 items, 1 point each. You may write your
answers on a piece of paper or type it right away to your chat box and send it to your
teacher in any modalities you may have.
______1. Emotional dimension refers to the biological make-up of an individual and it

comprises the different systems of the human body.
______2. The ability of an individual to interact with his/her environment refers to Social
dimension.
______3. F.I.T.T Principle refers to frequency, intensity, time, and type of a workout.
______4. Spiritual dimension refers to the ability of the mind to think or rationalize.
______5. The inner-being of an individual which is closely allied to motivation,
inspiration, will power, and morale refers to Mental dimension.
______6. The ability of the heart and lungs to work together to provide the needed
oxygen and fuel to the body during sustained workloads is called
Muscular Strength.
______7. Body Composition is the amount of fat mass compared to lean muscle mass,
bone and organs.
______8. Flexibility the ability of each joint to move through the available range of motion
for a specific joint.
______9. Intensity has to do with how hard you work during exercise.
______10. The amount of force a muscle can produce refers to Muscular
Endurance.
Submit your work to your subject facilitator for checking.
2
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
How did you find the pre-test? Was it easy or difficult?

Okay! To know your score, kindly approach your teacher in any of the
modalities you have, surely, they will be glad to assist you may it be online
or modular.
Let us continue. Let me ask you a question. What comes into your mind
when wedid
How say
you“long life fitness?
fare well? Did you get a perfect score?
Let You
(Note: us move
mayon.
write your answers to a piece of paper or type it right away to
your chat box and send it to your teacher in any modalities you may have.)
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________
Good! I guess you have several answers based on your own ideas and
understanding. Now, we are going to learn about safety protocols and health
benefits of sports. Let us start recalling with our discussion below.
HEALTH AND SAFETY BENEFITS OF SPORTS
Sport is a double-edged sword regarding

effects on health. Positive effects are achieved
primarily through physical activity, which is the
main part of most sports. Many secondary
effects of sport also bring health benefits, such as
psychosocial development of both young and
old, personal development, later onset, and less
consumption of alcohol. Those who play sports
have a higher level of physical activity later in
life, and through sport, knowledge of nutrition,
exercise, and health can be developed.
Negative effects include the risk of failure
leading to poor mental health, risk of injury,
eating disorders, burnout, and exercise-induced gastrointestinal tract discomfort.
3
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
Can you follow students? I know you have different views on what we are
discussing, but the next topic will give you more understanding about the
safety and health issues.
Let us continue.
Lesson 1:
DIMENSIONS OF PHYSICAL EDUCATION
1. Physical- refers to the biological make-up of an

individual and it comprises the different systems of
the human body. Through carefully selected
physical activities, an individual who participated
actively will develop and maintain good health
and a high level of physical fitness.
2. Emotional- the ability of an individual to cope of

face any challenges in life; this refers to the
emotional stability or maturity of an individual. The
informal nature of physical education activities
offers opportunity for self-expression and emotional
mastery. (self-confidence, self-control, self-reliance,
determination)
3. Social- the ability of an individual to interact with

his/her environment. Participation in physical
education activities provides opportunities for the
development of desirable social traits needed for
adjustment to the social life in general.
(Friendliness, good sportsmanship, honesty in
good competition, cooperation, good
leadership).
4. Mental- refers to the ability of the mind to think or

rationalize. Through participation of physical
education activities, the individual develops his
mental capabilities as he learns the mechanical
principles of underlying movement, as he acquires
knowledge and understanding for rules and
4
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
strategies of games and sports, and as he discovers ways of improving his

movements.
5. Spiritual- the inner-being of an individual which

is closely allied to motivation, inspiration, will
power, and morale.
Lesson 2:
THE F.I.T.T PRINCIPLE FOR AN EFFECTIVE WORKOUT
What Is F.I.T.T.?
Understanding the F.I.T.T. principle helps you create a workout plan that
will be more effective in reaching your fitness goals. F.I.T.T. stands
for frequency, intensity, time, and type of exercise. These are the four elements
you need to think about to create workouts that fit your goals and fitness
level. Learn how the F.I.T.T. principle works.
Frequency- the first thing to set up with your workout plan is

frequency—how often you will exercise. Your frequency often
depends on a variety of factors including the type of workout you
are doing, how hard you are working, your fitness level, and your
exercise goals.
Intensity- has to do with how hard you work during exercise. How you
can change the intensity depends on the type of workout you are
doing.
Time- the next element of your workout plan is how long you exercise
during each session. There is no one set rule for how long you should
exercise, and it will typically depend on your fitness level and the
type of workout you are doing.
Type- the type of exercise you do is the last part of the F.I.T.T.
principle and an easy one to manipulate to avoid overuse injuries or
weight loss plateaus.
5
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
Submit your work to your subject facilitator for checking.
Let us continue. Let me ask you a question. Why do you need to consider
the Five Dimensions of Physical Education in creating the F.I.T.T principle workout
plan?
(Note: You may write your answers to a piece of paper or type it right away to
your chat box and send it to your teacher in any modalities you may have.)
______________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
________.
Good! I guess you have several answers based on your own ideas and
understanding. Now, we are going to learn about safety protocols and health
benefits of sports. Let us start recalling with our discussion below.
Lesson 3:
HEALTH-REALATED FITNESS
There are five areas of health-related fitness. They are heart and lung
endurance or cardiovascular endurance, muscular strength, muscular
endurance, flexibility, and body composition.
1. Heart and Lung Endurance or Cardiovascular Endurance- the

ability of the heart and lungs to work together to provide the
needed oxygen and fuel to the body during sustained workloads.
✓ Maintain or even improve the efficient delivery and uptake of
oxygen to your body's systems
✓ Enhance cellular metabolism
✓ Ease the physical challenges of everyday life
2. Muscular Endurance and Muscular Strength- is the amount of
force a muscle can produce and the ability of the muscles to
perform continuous without fatiguing.
✓ Increase your ability to do activities like opening doors, lifting
boxes, or chopping wood without getting tired.
✓ Reduce the risk of injury.
✓ Help you keep a healthy body weight.
✓ Lead to healthier, stronger muscles and bones.
✓ Improve confidence and how you feel about yourself.
6
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
✓ Give you a sense of accomplishment.

✓ Allow you to add new and different activities to your exercise
program.
3. Flexibility- the ability of each joint to move through the
available range of motion for a specific joint.
✓ Helping to correct muscle imbalances
✓ Increasing the range of motion of joints
✓ Decreasing excessive muscle tension caused by shortened
muscles
✓ Relieving stress placed on joints caused altered muscle length
✓ Improving the health of the musculotendinous junction
✓ Helping to maintain normal functional length of muscles
✓ Improving the efficiency of the neuromuscular system
✓ Improving overall bodily function
4. Body Composition- is the amount of fat mass compared to
lean muscle mass, bone, and organs.
✓ De creased risk of type 2 diabetes, hypertension, and heart
disease
✓ Increased functional ability, allowing us to move and exercise
more freely, which allows us to burn more calories
✓ A better calorie-burning metabolism throughout the day
✓ A lean and toned body
THESE ARE SOME OF THE GENERAL SAFETY PRECAUTIONS TO HELP PREVENT SPORT
INJURIES
• Stress the importance of warming up.

• Wear the right safety gear and equipment.
• Make sure the playing environment is well lit and
appropriate for the sport.
• Enforce safety rules.
• Stay hydrated during and after sports.
• Take breaks while training and during games to prevent
overuse injuries.
• Do not Play When You're Injured
• Know the Rules of the Game
• Watch Out for Others
• Provide a healthy, well-balanced diet.
7
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
Lesson 4:
PROPER ETIQUETTE AND SAFETY IN THE USE OF FACILITIES AND EQUIPMENT
1. Take care in using facilities and equipment. In

consideration of the school's effort and of other
students who will benefit from using the facilities and
equipment, it is in good form to handle them with
care and use them solely on their purpose. This is to
prevent having them misplaced, stolen, or become
unnecessary clutters in the training area than can
cause accidents.
2. Only use equipment that you already know how

to use, do not leave, or pass on equipment that is in complete disarray or
dirty.
3. Be Alert and Aware in the training area.
4. Bring back all equipment in place after use.
5. Return the equipment properly or leave the venue clean. Doing

exercises in improper form deficit it is benefits. Do not monopolize the
equipment. Allow everyone a fair use of the facilities.
6. Check Yourself- practice proper hygiene and care. Take a bath or a

deodorant if needed. Do not force yourself to engage in physical activity
if you are feeling sick.
7. Move on the double; do not loiter around the venue or hang on the
equipment doing nothing. Do not handle it until such time the teacher
gives instructions on how to operate the said equipment. You could break
the equipment or cause harm to yourself or others.
8. Be nice, as a rule!
8
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
Lesson 5:
SAFETY AND HEALTH BENEFITS OF SPORTS
Many athletes do better academically

- Playing a sport requires a lot of time
and energy. Sports require
memorization, repetition, and
learning — skillsets that are directly
relevant to class work. Also, the
determination and goal-setting skills a
sport requires can be transferred to
the classroom.
Sports teach teamwork and

problem-solving skills
- Fighting for a common goal

with a group of players and
coaches teaches you how to build
teamwork and effectively
communicate to solve problems.
This experience is helpful when
encountering problems at work or
at home.
Physical health benefits of sports
- Sports can help you reach your

fitness goals and maintain a healthy
weight. However, they also
encourage healthy decision-making
such as not smoking and not
drinking. Sports also have hidden
health benefits such as lowering the
chance of osteoporosis or breast
cancer later in life.
9
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
Sports boost self-esteem
- Achieving a sport or fitness

goal encourages you to achieve
other goals you set. This is a
rewarding and exciting learning
process.
Reduce pressure and stress with sports
- Exercising is a natural way to loosen

up and let go of stress. You can also
make new friends who can be
there for you as a support system.
When you feel under pressure or
stressed, call up a teammate, head
to the gym to talk and play it out.
Better Sleep
- Sports provide a chance to
unwind and take part in an
activity that improves your
fitness. If you play sports
outside, you can benefit from
fresh air which is said to
promote a good night’s sleep.
10
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
A Strong Heart
- Your heart is a muscle and needs

frequent exercise to help it keep fit and
healthy. A healthy heart can pump
blood efficiently around your body.
Your heart will improve in performance
when it is regularly challenged with
exercise. Stronger hearts can improve
overall health of the body.
Improved Lung Function
- Regular sport causes more oxygen to

be drawn into the body with carbon
monoxide and waste gases expelled.
This increases the lung capacity during
sport, improving lung function and
efficiency.
How are you students? Do you have any question? Do not be afraid
to ask. This lesson surely helps us to be familiar in the safety and health
benefits of sports.
Can you able to relate to the topic? Anyone who experienced

participating in this sport? Can you share your experience in the class?
Now as we go along with our discussion, take time to do self-

assessment. If you are not ready, then you can go back and read again the
discussion.
But if your fully understand the lesson, then you can now take your
quiz.
11
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
Post Test
DIRECTION: Read and analyze the sentences carefully. Identify and choose the
answer on the box below. Write your answers on the blank before each item.
(20 points)
CARDIOVASCULAR STRESS LEADERS

ENDURANCE
BETTER SLEEP STRONG HEART
SOCIAL
SPIRITUAL BODY COMPOSITION
TEAMWORK
SELF ESTEEM EMOTIONAL
MUSCULAR
MUSCULAR STRENGTH TIME
ENDURANCE
INTENSITY SPIRITUAL
PHYSICAL
FREQUENCY PHYSICAL
TEAMWORK
MENTAL AVOIDANCE
TYPE
FLEXIBILITY
_______________1. The ability of each joint to move through the available range
of motion for a specific joint.
_______________2. A dimension that refers to the ability of the mind to think or

rationalize.
_______________3. It is the ability of the heart and lungs to work together to

provide the needed oxygen and fuel to the body during sustained workloads.
_______________4. Defined as an individual who holds a formal or informal role

within a team and influences other group members in the pursuit of common
objectives.
_______________5. A principle of workout that talks about how often you exercise.
_______________6. Pumps blood efficiently around your body.
_______________7. The amount of fat mass compared to lean muscle mass, bone
and organs.
12
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
_______________8. A principle that talks about how hard your exercise should be.
_______________9. The ability of an individual to cope of face any challenges in

life.
_______________10. The amount of force a muscle can produce.
_______________11. A principle that talks about how long you perform exercise.
_______________12. Achieving a sport or fitness goal encourages you to achieve

other goals you set can boost your _____________.
_______________13. The inner-being of an individual which is closely allied to

motivation, inspiration, will power, and morale.
_______________14. If you play sports outside, you can benefit from fresh air which
is said to promote a _______________.
_______________15. A principle that talks about what kind of exercise you

perform.
_______________16. Exercising is a natural way to loosen up and let go of _______.
_______________17. A dimension that refers to the biological make-up of an

individual and comprises the different systems of the human body.
_______________18. Achieving a victory requires the effort of every member on

the team.
_______________19. The ability of the muscles to perform continuous activity

without fatigue.
_______________20. The ability of an individual to interact with his/her

environment.
References
• https://www.electricireland.com/news/article/10-great-benefits-of-playing-sport
• https://www.muhealth.org/conditions-treatments/pediatrics/adolescent-
medicine/benefits-of-sports
• https://www.athleticscholarships.net/benefits-risks-youth-sport.htm
• https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=85
&contentid=P00861
• https://www.randall.k12.wi.us/cms/lib/WI01001877/Centricity/Domain/52/Fitness%
20Focus.pdf
13
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
• https://www.verywellfit.com/f-i-t-t-principle-what-you-need-for-great-workouts-
1231593
• https://www.scribd.com/document/423504927/Proper-Etiquette-and-Safety-in-
the-Use-of-Facilities-and-Equipments
• https://www.healthlinkbc.ca/physical-activity/muscular-strength-and-endurance
• https://www.sharecare.com/health/sports-and-athletic-performance/does-
flexibility-help-athletic-performance
14

HOPE 2a SPORTS Module 2 Safety and Health FINAL PDF

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

HOPE 2a SPORTS Module 2 Safety and Health FINAL PDF

Uploaded by

Copyright:

Available Formats

INDIVIDUAL AND DUAL SPORTS

Governor Pack Road, Baguio City, Philippines 2600

MODULE 2 Subject Teacher:

University of the Cordilleras

Physical Education and Health

MODULE 2 Subject Teacher:

1. Dimension of Physical Education

ALTERNATIVE RESPONSE. Direction: Write letter A if the statement is correct, and

______1. Emotional dimension refers to the biological make-up of an individual and it

Submit your work to your subject facilitator for checking.

MODULE 2 Subject Teacher:

How did you find the pre-test? Was it easy or difficult?

HEALTH AND SAFETY BENEFITS OF SPORTS

Sport is a double-edged sword regarding

MODULE 2 Subject Teacher:

1. Physical- refers to the biological make-up of an

2. Emotional- the ability of an individual to cope of

3. Social- the ability of an individual to interact with

4. Mental- refers to the ability of the mind to think or

MODULE 2 Subject Teacher:

strategies of games and sports, and as he discovers ways of improving his

5. Spiritual- the inner-being of an individual which

Frequency- the first thing to set up with your workout plan is

MODULE 2 Subject Teacher:

Submit your work to your subject facilitator for checking.

1. Heart and Lung Endurance or Cardiovascular Endurance- the

MODULE 2 Subject Teacher:

✓ Give you a sense of accomplishment.

• Stress the importance of warming up.

MODULE 2 Subject Teacher:

1. Take care in using facilities and equipment. In

2. Only use equipment that you already know how

3. Be Alert and Aware in the training area.

4. Bring back all equipment in place after use.

5. Return the equipment properly or leave the venue clean. Doing

6. Check Yourself- practice proper hygiene and care. Take a bath or a

MODULE 2 Subject Teacher:

Many athletes do better academically

Sports teach teamwork and

- Fighting for a common goal

Physical health benefits of sports

- Sports can help you reach your

MODULE 2 Subject Teacher:

Sports boost self-esteem

- Achieving a sport or fitness

Reduce pressure and stress with sports

- Exercising is a natural way to loosen

MODULE 2 Subject Teacher:

- Your heart is a muscle and needs

Improved Lung Function

- Regular sport causes more oxygen to

Can you able to relate to the topic? Anyone who experienced

Now as we go along with our discussion, take time to do self-

MODULE 2 Subject Teacher:

CARDIOVASCULAR STRESS LEADERS

_______________2. A dimension that refers to the ability of the mind to think or

_______________3. It is the ability of the heart and lungs to work together to

_______________4. Defined as an individual who holds a formal or informal role

_______________6. Pumps blood efficiently around your body.

MODULE 2 Subject Teacher:

_______________9. The ability of an individual to cope of face any challenges in

_______________10. The amount of force a muscle can produce.

_______________12. Achieving a sport or fitness goal encourages you to achieve

_________16. Exercising is a natural way to loosen up and let go of _.