SELF-LEARNING MODULE

GRADE 11

QUARTER 2

MODULES
1-7
WRITER ROMEO Z. ORIAS

Preface

Welcome to Grade 11. The Health-Optimizing Physical Education (HOPE) A

course for independent study. in this course you will learn how to utilizes
experiential learning approaches, age-appropriate concepts, interesting
activities to help students improve their fitness, health, and well-being even at
home to become productive citizens of the society. It aims to educated students
on fitness, sports, and recreation for life which are essentials to optimum and
lifelong and health and wellness.

This module, HOPE 1 Fitness for Life, Encourages the students to become fit
and healthy and thus improve the quality of their lives. It is divided in to four units:

Unit 1- ABCs of Fitness covers the self-assesses health-related fitness (HRF), the FITT

principle of exercise, fitness testing and assessment.

Unit 2- Aerobic Fitness discusses the different types of aerobics exercises and its

benefits.

Unit 3- Muscular Fitness discusses the benefits of muscle fitness, bodyweight

exercises, and workout for beginners.

Unit 4- Community Fitness features organizing and managing fitness programs

inside homes with their love ones. It also discusses career opportunities in

the field of sports and wellness which interested learners may eventually

get into.

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 Most Essential Learning Competency (MELC):
1. Describes the role of physical activity assessments in
managing one’s stress
Code: PEH11FH-IIf-5
Semester: First Semester-Final-term
Learning Module: 1
Semester: 1st Semester-Final-term
Title/Content: The role of physical activity assessments in managing
one’s stress.
Objectives:
a. Describe the role of physical activity assessments in managing one’s stress
b. Realize the importance of managing one’s stress
c. Perform an activity that would help manage one’s stress.

Expectation
In this lesson, you’ll be able to learn how important for a student to manage one’s
stress by engaging to different physical activities.

PRE-TEST
Direction: Answer the following questionnaire to determine if you are stressed. Check
YES or NO before each item.

Physical Symptoms of Stress

YES NO
Has your sleeping pattern changed?

Has your eating habit changed?

Does your heart beat unusually fast?

Do you experience recurring headaches, cramps and muscle spasm?

Is your digestive system upset?

Mental and Emotional Symptoms of Stress

YES NO

Have you lost self-confidence and self-esteem?

Do you find it hard to make decisions?

Do you find it hard to concentrate?

Do you find yourself unable to do your tasks or finish them?

Do you often feel unexplained emotions like sadness, anger or guilt?

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 LOOKING BACK
Last meeting, we discussed about planning and organizing different fitness events. Let
us checked your knowledge in planning and organizing.

Directions: Create a bulletin/poster about the upcoming events with this simple format.

What: ________________________________

Who: _________________________________

When: ________________________________

Where: _______________________________

BRIEF INTRODUCTION
Most of us strive to be a good member of the society whether in your family,
school, community. With the various role that we are playing as a sons, daughters,
friends and students, we often forget to look at the importance of keeping ourselves fit
and healthy. This lesson will teach you how to deal with the different stress, especially
now that we are experiencing pandemic.

ACTIVITIES
Group/Family activities: Bring that “Quaranthing”

Direction: The teacher will tell you what to bring and all you have to do is to ask the
other family members or friends inside the house to help you find the thing being ask by
the teacher.

What can you say about the activity? share your experience with the class.

Aside from burning calories, this activity is an excellent way to promote camaraderie
and team building among the family members and friends.

Stress is a state of mental, emotional and physical tension resulting from adverse or very
demanding circumstances. If left unnoticed, stress can damage your concept of
yourself, your outlook in life and your behavior. Even you can experience stress, you are
not spared from it. You might experience stress in school, particularly now that you are
in senior high school soon to enter college. Problems with online classes, poor internet
connection, assignments, deadline of submissions of output, house-hold chores. All of
those things are contributors of stress, brought about by this pandemic. if not addressed
properly, these stressors can lead to poor health and illness.
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Other causes of stress among the youth are as follows:

1. adjustment to new normal

2. peer pressure

3. expectations from elders

4. family problems

5. financial needs

6. living away from family

7. norms and standards of the society

8. no/poor internet connections

9. gadgets to use for online classes

10. romantic relationships

EFFECTS OF STRESS

The effects of stress vary from one person to another and so as the reactions of the
body to stress. These reactions are automatic. It may range from sudden lack of
appetite or overeating, to insomnia or oversleeping; unusual feelings like sadness or
happiness, anxiety or irritability. These may result to migraine, headache, heartburn,
indigestion, frequent urination, and diarrhea or constipation. Recognizing them will help
you deal with stress easily.

COPING WITH STRESS

1. Be honest with yourself about all the things that are happening around you.

2. Take time to relax.

3. Manage your time properly.

4. Develop healthy lifestyle habit

5. Write all your stressors and see if there are patterns, then try to solve them.

6. Be positive and optimistic.

7. Laugh and maintain good sense of humor.

8. Accept the fact that you can’t solve all the problems in the world.

9. Surround yourself with positive people.

10. Do not procrastinate, accomplish what you need to accomplish.

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 CHECK YOUR UNDERSTANDING

Direction: Answer the following questions on a yellow paper and place your answer
inside your portfolio.
1. Why is it important to recognized your stressors?
2. Write down your 3 stressors and how are you going to deal with it.

REMEMBER
Stress is your body’s reaction to a challenge or demand. In short bursts, stress can be positive,
such as when it helps you avoid danger or meet a deadline. In order to deal with it,
acknowledge that there is stress, relax take a deep breath and believe that things will fall into
proper places.

POST-TEST
Direction: Write a short essay about your personal experience in dealing with stress.
(Minimum of 50 words)

Name: Date:
Grade Level & Section: Teacher:
Essay….

Reference/Source: Fitness for life HOPE 1 for Senior High School.

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 Most Essential Learning Competency (MELC): Self-
assesses health-related fitness (HRF) status, barriers to physical
activity assessment participation and one’s diet
Code: PEH11FH-IIg-i-6

Semester: First Semester-Final-term

Learning Module: 2
Title/Content: Leads sports events with proficiency and confidence
Objectives:
a. identifies individual and dual sports particularly badminton
b. value the importance of playing sports
c. performs basic skills in badminton at home

Expectation

In this lesson, students will learn individual and dual sports and also the benefits of
playing in our body, especially now that we are experiencing pandemic and having a
physically fit body would help us win our battle against corona virus and other viruses.
But since we are all restricted from going out to do things that we are used to, and
even playing outside prohibit us from doing so. But we can still do physical fitness
activities even in a comport of our home.

LOOKING BACK
Last time we discussed about stress and how our we going to deal with it.
You have identified the different stressors, the effects of stress and the suggested
ways on how to manage stress.
Direction: Lists down the effects of stress on the tables below.
Physical Mental and Emotional

BRIEF INTRODUCTION
Individual and dual sports
A rackets sports such as Lawn Tennis, Badminton and Table tennis, is a very
demanding game. It requires a lot of energy as the players from both sides try to volley
the ball across the court. When played regularly, it will help burn calories, lower blood
pressure, and reduce risk of heart disease, while developing your speed and agility as
well.

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 ACTIVITIES
Do you realize that now we are in the midst of pandemic and our movements
are restricted or limited, most of us are not permitted to go out or do physical activities
like going to the mall or play your favorite games? This apparent lack of physical
activities has a great in fact in our health. This activity will make you realize that you can
still do fun activity in the comfort of your own home.

Play 'Fitness Deck'

Direction: The teacher will assign a different activity to each card, such as:

• Hearts = Back steps

• Spades = Side steps
• Diamonds = Forehand
• Clubs = Back hand
• Joker = Smash

The teacher will shuffle the deck of cards and choose one. The number on the card
represents the number of times you need to complete an activity.

History of Badminton

The game is named Badminton, the country estate of the dukes of Beaufort
in Gloucestershire, England, where it was first played about 1873. The roots of the sport
can be trace in India, and it is closely related to the old children’s game battledore
and shuttlecock. Badminton is derived directly word Poona, which was played by British
army officers stationed in India in the 1860s. The first unofficial all-England badminton
championships for men were held in 1899, and the first badminton tournament for
women was arranged the following year.

Badminton Skills & Techniques

• Badminton serves and return of serve – Serving is arguably the most important
aspect of the game, as it is the one-shot that has to be in every single rally. Here
we demonstrate and explain three basic types of serve – high server, low serve,
and flick serve.

• The smash shot – The smash is probably the most attacking shot in badminton
and if executed well it is probably the most difficult shot to return, just because of
the pace and direction put on the shuttle. Here we demonstrate and explain the
backhand smash and forehand smash shots.

• The lob – The lob shot in Badminton would normally be played from the forecourt
in an underarm action. The aim is to lift or ‘lob’ the shuttle over your opponent
and aim to make the shuttle land as near to the baseline as possible without
hitting it out.

• The drop shot – Disguising this shot is the key to its success. To disguise it use a big
upper body turn to make the opponent think a clear or smash is going to be hit.
The purpose of this shot is to catch your opponent out and make them stretch
when playing their reply, hoping to force an unbalanced weak reply.

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Badminton Rules & Equipment

The Laws of Badminton and Competition Regulations in the BWF Statutes provide the
detail on every aspect of the game of badminton.
Below is a brief overview-simplified rules.
Scoring System

o A match consists of the best of 3 games of 21 points.

o Every time there is a serve – there is a point scored.
o The side winning a rally adds a point to its score.
o At 20 all, the side which gains 2 points lead first, wins that game.
o At 29 all, the side scoring the 30th point, wins that game.
o The side winning a game serves first in the next game.

Interval and Change of Ends

o When the leading score reaches 11 points, players have a 60 second interval.
o A 2 minutes interval between each game is allowed.
o In the third game, players change ends when the leading score reaches 11
points.

Singles

o At the beginning of the game (0-0) and when the server’s score is even, the
server serves from the right service court. When the server’s score is odd, the
server serves from the left service court.
o If the server wins a rally, the server scores a point and then serves again from the
alternate service court.
o If the receiver wins a rally, the receiver scores a point and becomes the new
server. They serve from the appropriate service court – left if their score is odd,
and right if it is even.

Doubles

o A side has only one ‘set’.

o The service passes consecutively to the players as shown in the diagram.
o At the beginning of the game and when the score is even, the server serves from
the right service court. When it is odd, the server serves from the left court.
o If the serving side wins a rally, the serving side scores a point and the same server
serves again from the alternate service court.
o If the receiving side wins a rally, the receiving side scores a point. The receiving
side becomes the new serving side.
o The players do not change their respective service courts until they win a point
when their side is serving.

If players commit an error in the service court, the error is corrected when the mistake is
discovered.
In a doubles match between A & B against C & D. A & B won the toss and decided to
serve. A to serve to C. A shall be the initial server while C shall be the initial receiver.

Badminton Equipment
Racket
The badminton racket is one of the most important tools a player has in the game.
Badminton rackets are much lighter than most other sports rackets because they are
made from materials such as carbon fiber or lighter metals such as aluminum.

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Parts of the racket include the head, throat, shaft and handle with a maximum length
of 27.77 inches and a width of 9 inches. It Strings that are stretched across the opening
of the racket in a checkerboard pattern, which acts as the hitting surface. Badminton
rackets can vary widely in cost depending on whether they are purchased as part of a
basic backyard set or as more expensive professional models.
Shuttlecock
Shuttlecock, also referred to as a shuttle or birdie, acts similarly to a ball in other racket
sports. However, the design of the birdie creates more drag as it is propelled through
the air due to its feathered shape. The shuttlecock is made up of a cone shape with a
hard cork at its tip. Shuttlecocks can be made from a variety of materials -- more
expensive models are actually made from feathers, and less expensive models are
made from plastic feathers. The shuttle has 16 feathers attached to the base and the
length of the feathers range between 2.44 and 2.75 inches.
Net
A mesh net divides the badminton court into two sides. A badminton net is placed
lower than a volleyball net at five feet and one inch high on the sides and five feet high
in the center. The length may vary depending on whether doubles or singles are
playing, with singles reaching 17 feet and doubles reaching 22 feet. The net is 30 inches
wide with a 3-inch white tape doubled over the top.
Facilities
he badminton court should be 44 feet long by 22 feet wide if playing doubles, and 44
feet long by 17 feet wide for singles. If the facility is indoors, there needs to be enough
height for the shuttlecock to be able to float across the net without hitting the ceiling.
This height will vary depending on the strength of the players.

REMEMBER
This pandemic should not hinder us from moving and performing physical
activities even at home. We can still alter activities that would fit the spaces and
resources we have.

CHECK YOUR UNDERSTANDING

Direction: Answer the following questions on your notebook or portfolios.
1. Why is it important to exercise especially now that there is a threat of virus
everywhere?
2. Why do we need to learn new sports despite the fact that we cannot play as
of this moment?
3. Will you consider playing badminton as your physical activity?

POST-TEST
Direction: Identify the term being asked or described and choose the letter of the
correct answer.
1. In what country did Badminton originated?
a. India c. England
b. China d. Greece
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2. These are the different names of badminton except for one

a. Battledore c. Gosima
b. Pingpong d. Wiffwaff
3. When is the sport badminton played in England?
a. 1873 c. 1875
b. 1874 d. 1876
4. Which stroke should barely clear the net and immediately fall into the opponent’s
court?
a. Drive c. Smash
b. Drop d. Dink
5. What is the shot called that travels downward with great force?
a. Drive c. Smash
b. Drop d. Dink

References/Sources:
Fitness for Life-Health Optimizing Physical Education.
https://www.badmintonbc.com/page/2888/The-Laws-of-Badminton

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