MODULE IN SPECIAL PROGRAM IN SPORTS

GRADE 8

QUARTER 1
 What I need to Know
This module is designed and written for the learners in this “new normal”
education. It aims to provide continuous education and meaningful
opportunities for guided independent learning.
You are capable to successfully achieve the most essential learning
competencies in Special Program in Sports at your own time and pace.
Your success in achieving your dreams depends in your determination and
dedication towards education..
After going through this module, you are expected to:
1. Identifies skill-related parameters of physical fitness;
2. Identifies proper technique and form when performing balance, agility,
speed, power and exercises.

What’s In
Let us check if you could identify the following picture given below.
Direction: Write SRF if the picture is Skill-Related Fitness and X mark if not.

_____ 1. _____ 2. _____ 3. ____4.

_____ 5. ______ 6. _____ 7.

_____ 8. _____ 9. _____ 10.

What’s New
A. In your activity sheet, write only the letter of the correct answer.
_____ 1. It is the ability to make fast movements.
a. Speed b. Agility c. Flexibility d. Power
_____ 2. It is the ability to move swiftly and change direction quickly.
a. Balance b. Agility c. Force d. Flexibility
_____ 3. It is the ability to stabilize movements that make the body firm and
maintain good poise.
a. Coordination b. Power c. Speed d. Balance
_____ 4. It is the combination of speed and strength.

a. Force b. Power c. Agility d. Balance

_____ 5. Any action that tends to maintain or alter the motion of a body or
to distort it.
a. Force b. acceleration c. deceleration d. power
_____ 6. Which among the given shows acceleration?
a. Increasing your driving speed from 45 to 55 to merge with traffic.
b. You are riding on a bike then slowly pedaled it to stop.
c. Trina is running in the oval, then suddenly stops.
d. All of the above.
_____ 7. The ability to use the senses and body parts in order to perform
motor tasks accurately and smoothly.
a. Agility b. Balance c. Coordination d. reaction time
_____ 8. Blocking kicks and punches in martial arts relies on fast reactions.
Reaction time is defined as:
 a. The ability to respond quickly to stimuli.
b. The ability to move an object such as piano or a plant pot at speed.
c. The ability to perform a movement quickly.
d. The ability to move your body in space at speed control.
_____ 9.Which event best develops the athlete’s agility?
a. Shuttle run c. 100 km run
b. Flamingo Balance d. Soda Pop Test
____10. This assess upper fitness and to monitor progress strength and
fitness training.

What Is It
Skill-Related Fitness
These dimensions are important for performance in certain
sports, but they do not influence a person's health status directly. It's
still important for children to develop physical skills in order to
perform physical activity as adults, but health-related fitness is a
more important objective and is necessary for all people.
The health components of fitness are universally important. But,
skill -related fitness components are more relevant to certain athletes.
For example, while everyone can benefit from daily walks, someone
who hits the path just to get their heart pumping doesn't need to
worry about developing the speed necessary to run a five-minute mile.
Likewise, baseball players need to target all skill-related areas in
order to perform at the highest levels. But weightlifters can get away
with focusing most of their effort on power, balance, and strength.
If you want to develop your level of fitness beyond the basic
requirements for health, adjust your workout program to include
exercises designed to improve the skill-related components of fitness.

Skill related fitness is defined as working out with a goal of

improving a specific skill. For example, if you're a wide receiver on a
football team you might want to improve your quickness and speed in
order to beat the defenders who are covering you. In order to do this,
you would work in some explosive plyometric exercises such as box
jumps or squat jumps. Either of these exercises would help improve the
muscles to give you that explosive speed.
So depending on what you do in your everyday life, there are certain
skills involved where your fitness training can assist in making you
better. .

The Skill-Related Fitness Components

1. Agility - refers to a person’s ability to move their body quickly
and easily. This also includes their ability to quickly change their
direction while maintaining their balance.
Some examples of agility are:
• stepping aside quickly in the hallway to avoid running into
someone else
• stopping, starting and changing directions quickly to avoid a
defender
• stepping quickly on the court to return a serve or an
opponents shot
• changing directions quickly to avoid stepping out of bounds
 Basketball players, for instance, are incredibly agile. They have to move
in every direction, jumping, sliding, twisting, and backpedaling in quick
response to the movement of the ball and other players. Their bodies have
to be trained to respond and change course at the drop of a hat.
Agility drills commonly involve exercises that develop foot speed and
direction change, such as:
 Ladder drills: Use an agility ladder to practice quick and specific foot
placement.
 Cone drills: Set up cones in a "T" or star shape, then sprint, slide,
backpedal, or change direction depending on which cone you're
approaching.

2. Balance - refers to a person’s ability to maintain their

equilibrium when moving or when they are in a stationary position.
Some examples of balance are:
• performing a v-sit on the beam or on the floor
• landing after a rebound in basketball
• re-gaining balance after ‘stepping in opposition ’when serving
a ball

To train your balance, try:

 Standing on one foot

 Standing yoga poses
 BOSU ball workouts
 Using balance discs to perform squats, lunges, and push-ups

3. Coordination refers to a person’s ability to perform complex

movements due to the working together of the nervous system
 and the muscles of the body. This is also referred to as a person’s
ability to do two things at the same time.
Some examples of coordination are:
• catching a ball in a lacrosse scoop while running • dribbling a
ball while moving
• hitting a pickle ball while moving forward on the court
-The ability to use the senses together with body parts during
movement. For example, dribbling a basketball. Using hands and
eyes together is called hand-eye coordination.

To improve your coordination, try exercises such as:

 Playing catch * Dribbling a ball

 Jumping rope
 Juggling
 Throwing objects at specific target

4. Power - refers to a person’s ability to transfer energy into force

at a rapid pace also known as explosive body movement. Power is
considered to be a combination of strength and speed. It has also
been defined as the ability to exert muscle force quickly For this
reason some consider it to be a combination of skill and health-
related physical fitness. Some examples of power include putting
the shot and vertical jumping. There are, however, many
different types of power and total assessment would require
many different tests.
In sports, "power athletes" are those who exert brute strength in
short, all-out efforts, such as Olympic weightlifters, football players,
and gymnasts.
 But athletes in other sports, like basketball, volleyball, and tennis, can
also benefit from developing greater power. Jumping to get a rebound
requires leg power, while forcefully spiking a volleyball requires a
combination of upper- and lower-body power.

Enhance your power by combining resistance and speed with fast-paced

strength-training moves, such as:

1. Plyometric box jumps

2. Pushing a weighted sled while sprinting
3. Clean and jerk lifts
4. Kettlebell swings

5. Speed - refers to a person’s ability to move fast. Speed

combined with strength will provide power and force. This is

a skill-related component of physical fitness that relates to

the ability to perform a movement within a short period of

time. There are many different types of speed such as

running speed, swimming speed, speed of hand or foot

movement to name but a few. Among athletes a 40 yard

dash is often used to measure speed. There are a wide

variety of tests of speed that are specific to different

movements and activities. Some examples of speed are: 

running a fast-break in basketball  moving a racquet fast

through the ‘hitting zone’ to hit a ball harder  running fast

to catch a Frisbee during an ultimate Frisbee game

 This training involves working at an all-out or near all-out effort
3
for set periods of time, followed by set periods of rest. It repeatedly
challenges your aerobic and anaerobic systems, teaching your muscles,
heart, and lungs to grow accustomed to working at higher levels of
intensity. The length and intensity of the intervals you use will be
longer or shorter, less challenging or more, depending on your sport.

These same concepts apply whether you want to be faster in

swimming, cycling, or even sports like soccer and basketball. Interval
training featuring bouts of high-intensity exercise related to your
specific sport can help you improve your speed.

6. Reaction time - is refers to how quickly you can respond to an

external stimulus ; a skill-related component of physical fitness that
relates to the time between one of your senses recognizing a stimulus
and your body moving in response. One example of reaction time is
moving your foot from the accelerator to the brake pedal when
reacting to a situation that requires a person to stop a car. However,
like other skill-related fitness tests there are many different types of
reaction time and total assessment of reaction time would require
many different tests. Think about a tennis match for a moment: The
best competitors react almost instantaneously when the ball comes off
their opponent's racquet, sprinting toward the location where they
expect the ball to bounce.

Reaction time hinges heavily on your mind-body connection. Your

eyes see a stimulus, your mind interprets the stimulus, and your body
reacts in accordance with that interpretation.
What’s More

Activity 1:
Make a personal assessment using the following Checklist Rubric.
Answer the questions/statements by putting a (/) under the YES or
No.
Name: _________________________________ Grade & Section: _______________
Yes No
I can change movement or direction quickly.
I can stand on one leg for 1 minute
I can pull the cabinet.
I can walk fast if I need to.
I can respond easily to a ruler drop test.

Activity 2:
Let’s play a brain teasing fun game. Find the word that would
compose the components associated with Skill-Related Fitness. The
words could be in any directions. Draw a line in the middle of the
word. In you activity notebook, write these words and try to define
each word identified.
 C O O R D I N A T I O N
A P V E I N A T R N V E
B T E W A V V S A V E I
N I R O L E E P M O R T
E C L P S L L E P K R H
T B A L A N C E L E U E
D E Z E A O A D E S N R
A A Y E R A G I L I T Y
R E A C T I O N T I M E
E M E R G E N C Y C A T

1.
______________________________________________________________________________________
______________________________________________________________________________________.
2.____________________________________________________________________________________
____________________________________________________________________________________.
3.____________________________________________________________________________________
____________________________________________________________________________________.
4.____________________________________________________________________________________
_____________________________________________________________________________________.
5.____________________________________________________________________________________
_____________________________________________________________________________________.

Activity 3: Conduct Skill-Related Fitness

Direction: Conduct the Physical fitness test below. Record your score
and ratings on the card.
Name: _______________________________ Grade & Section: ________________
Skill-Related Fitness
A. AGILITY
1.Shuttle Run Drill

Set 2 markers like cones about 5 yards apart.. To start, turn and run right
(5 yards) to touch the right cone with the outside hand. Then turn and run
left to the far left cone (10 yards), touching it with the outside hand.
Repeat back and forth for 6-8 times. Record the number of minutes you
have done the shuttle run drill

Score Standard Remarks

5 30-and above Excellent

4 25-29 Very Good

3 15-24 Good

2 10-14 Fair

1 1-9 Needs
Improvement
2.Standing on One Foot
Try standing on one foot for 20 seconds
Record how many seconds you were able to maintain standing
with one foot only.

Score Standard Remarks

5 51 seconds and Excellent

above

4 45-50 seconds Very Good

3 30-44 seconds Good

2 15-29 seconds Fair

1 1-14 seconds Needs

Improvement

1. Why do athletes need skill-related fitness?

2. Can others, besides athletes benefit from skill related
fitness? Why?
3. Do you think that skill-related fitness could also be health-
related fitness component? Explain.
 What I Have Learned

1. Describe a sports scenario where good agility would

help to predict performance? (3 marks)
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
___________________________________________________________________.
2.  How do the skill-related components of physical
fitness relate to movement efficiency?( 5 marks)
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
___________________________________________________________________.
3.  Analyze the relationship between good fitness test and
performance in various sports. (7 marks)
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________
___________________________________________________________________
 What I Can Do

Directions: Make your own FITNESS MATRIX

Skill-Related Fitness Type of Activity No. of Sessions/per week Date Conducted

Agility

Balance

Speed

Power

Coordination

Record your activity or take a picture together with a family member

doing you Fitness Workout. Send it to your teacher through messenger.