Health Optimizing Physical Education 1
H.O.P.E 1 Quarter 3 –Lesson 1: T bodily movement produced by skeletal muscles
he Role of Physical Activity in Managing
One’s Stress
Managing One’s Stress through Individual, Dual
and Team Sports
Stress is a feeling of being under abnormal
pressure. This pressure can come from different
aspects of your day to day life. Such as an
increased workload, a transitional period, an
argument you have with your family or new and
existing financial worries.* You may find that it has
a cumulative effect, with each stressor building on
top of one another. During these situations, you
may feel threatened or upset and your body might
create a stress response. This can cause a variety
of physical symptoms, change the way you behave,
and lead you to experience more intense emotions.
Stress affects us in a number of ways, both
physically and emotionally, and in varying
intensities. Research has shown that stress can
sometimes be positive. It can make you more alert
and help you perform better in certain situations.
However, stress has only been found to be
beneficial if it is short-lived. Excessive or prolonged
stress can contribute to illness such as heart
disease and mental health problems such as
anxiety and depression.
Some common symptoms of stress include
sleeping problems, sweating or a change in
appetite. Symptoms like these are triggered by a
rush of stress hormones in your body which, when
released, allow you to deal with pressures or
threats. This is known as the 'fight or flight'
response. When stress affects the brain, with its
many nerve connections, the rest of the body feels
the impact as well. So, it is logical to say that if
your body feels better, so does your mind.
Exercise and any physical activity produce
endorphins chemicals in the brain that act as
natural painkillers and also improve the ability to
sleep, which in turn reduces stress. Meditation,
acupuncture, massage therapy, “The greatest
weapon against stress is our ability to choose one
thought over another.” STRESS even breathing
deeply can cause your body to produce
endorphins. And conventional wisdom holds that a
workout of low to moderate intensity makes you
feel energized and healthy. Scientists have found
that regular participation in aerobic exercise has
been shown to decrease overall levels of tension,
elevate and stabilize mood, improve sleep, and
improve self-esteem. Even five minutes of aerobic
exercise can stimulate anti-anxiety effects.
The Role of Physical Activity in
Managing One’s Stress
Physical Activity (PA) is defined as any
that require energy expenditure.
There are two components to physical
activity that needs to consider:
Aerobic fitness: this usually includes
moderate to vigorous activity that makes you feel a
bit warm, causes your breathing to increase and
your heart rate to increase. Strength and balance:
This is often the forgotten component of physical
activity, but it is an essential part and has many
benefits.
Physical activity may include: Active
recreation ,Sports participation, Cycling,
Walking ,Play Dance Gardening House, cleaning,
Carrying ,heavy shopping.
Managing One’s Stress thru Individual,
Dual and Team Sports
Tips to Manage Stress
Exercise – Working out regularly is one of the best
ways to relax your body and mind. Exercise can
also improve one’s mood. Work up to 2 hours and
30 minutes of moderately intense exercise like
brisk walks or 75 minutes of a more vigorous
exercise like swimming laps, jogging or other
sports.
Relax Your Muscle - When you are stressed, your
muscles get tense. You can help loosen them up on
your own and refresh your body by: · Stretching ·
Enjoying a massage · Taking a hot bath or shower
· Getting a good night’s sleep
Deep Breathing - Stopping and taking a few deep
breaths can take the pressure off you right away.
You’ll be surprised at how much better you feel
once you get good at it.
Eat Well- Eating a regular; well-balanced diet will
help you feel better in general. It may also help
control your moods. Your meals should be full of
vegetables, fruit, whole grains, and lean protein for
energy. And don’t skip any. It’s not good for you
and can put you in a bad mood, which can actually
increase your stress.
Slow Down - Modern life is so busy, and
sometimes we just need to slow down and chill out.
Look at your life and find small ways you can do
that.
Take A Break - You need to plan on some real
downtime to give your mind time off from stress. If
you’re a person who likes to set goals, this may be
hard for you at first. But stick with it and you’ll
look forward to these moments.
Make Time for Hobbies - You need to set aside
time for things you enjoy. Try to do something
every day that makes you feel good, and it will help
relieve your stress.
Talk About Your Problems - If things are
bothering you, talking about them can help lower
your stress. You can talk to family members and
friends, and you can also talk to yourself. It’s
called self-talk and we all do it. But in order for
self-talk to help reduce stress you need to make
sure it’s positive and not negative.
Go Easy On Yourself - Accept that you can’t do
things perfectly no matter how hard you try. You
also can’t control everything in your life. So do
yourself a favor and stop thinking so much. And
don’t forget to keep up your sense of humor.
Laughter goes a long way towards making you feel
relaxed.
Eliminate Your Triggers- Figure the biggest
causes of stress in your life. Is it your job, your
commute, your schoolwork? If you’re able to
identify what they are, see if you’re able to
eliminate them from your life, or at least reduce
them. If you can’t identify the main causes of your
stress. Make note of when you become most
anxious and see if you can determine a pattern,
then find ways to remove or lessen those triggers.
Skills
There are thousands of individual sports,
and the skill requirements for each vary greatly;
however, there are certain skills that apply to most
individual athletes. Most have high levels of
cardiovascular fitness to allow for long hours of
practice and play. Most have well-toned muscles
and are flexible
Critical Elements
Individual sports also allow athletes to aim
for personal goals without worrying about hurting
the team. For example, in distance running, an
athlete will commonly shoot for a personal best
(known as a PB) several times per year. In fact,
individual athletes are often said to be competing
against themselves. They do have competitors to
beat, but they also attempt to improve on their
previous best performances as well.
There are two basic types of motivation.
They are external motivation and intrinsic
motivation. External motivation comes from
someone else or involves gaining a reward.
Examples of external motivation include a coach
yelling at you to do pushups, winning a medal, or a
parent telling you to clean your room. Intrinsic
motivation literally means that the desire comes
from within. This is a trait that many individual
sport's athletes possess. Examples include
deciding to run a personal best in a 5K race or
attempting to qualify for a big tournament. In
individual sports, there are no teammates to please
or to put peer pressure upon you, as the pressure
comes from yourself
Types of Sports
Sports is an activiy that requires physical
actions and skills where individual or teams
compete under a set of rules. It is classified into
individual, dual or team sports.
Dual sports are played by two people
opposing each other. More so, dual sports develop
teamwork and coordination since it needs both to
win the the game. Like individual sports, dual
sports build muscular strength and promote
tactical strategy. Examples of individual and dual
sports are badminton, tennis, pickle ball, golf,
archery, dance, cross-country skiing and table
tennis.
A team sport includes any sport where
individuals are organized into opposing teams
which compete to win. Team members act together
towards a shared objective. This can be done in a
number of ways such as outscoring the opposing
team. Team sports are practiced between opposing
teams, where the players generally interact directly
and simultaneously between them to achieve an
objective. The objective often involves teammates
facilitating the movement of a ball or similar object
in accordance with a set of rules, in order to score
points.
Health Optimizing Physical Education 1
H.O.P.E 1 Quarter 3 –Lesson 3: Sets FITT
goals based on training principles to
achieve and/or maintain HRF
After going through this module, you are
expected to:
1. Recognize the history of Arnis
2. Identify the facilities, equipment, benefits, and
terminologies being used in Arnis.
3. Demonstrate the basic stance and the 12
striking points techniques.
4. Choreograph a two-minute single Anyo that
displays the fundamental skills of Arnis.
HISTORY OF ARNIS
This martial art originated in the
Philippines. The primary weapon used in this
traditional martial art is the cane or baton. It also
involves hand to hand combat, grappling, and
weapons disarming.
Arnis was developed by the indigenous
populations of the Philippines who used an
assorted range of weaponry for combat and self-
defense. Arnis is otherwise known as eskrima, kali
and garrote, and by even more names in different
Filipino regional languages. Encompassing both
simple impact and edged weapons, arnis
traditionally involved rattan, swords, daggers and
spears.
In 1521, equipped with nothing more than
bladed weapons and their fearsome arnis abilities,
Filipino islanders defeated Ferdinand Magellan’s
armored, musket-bearing Spanish conquistador
forces when they tried to invade.
It is a Filipino Martial art that can be performed
individually or with a partner. Using a single stick or a
pair of sticks for striking and blocking. It was founded by
Remy Presas and he used it as a self-defense system.
Nowadays it is considered as one of the events in
Palarong Pambansa wherein Anyo is one of the popular
one. It is a combination of pre-arranged or choreographed
striking, blocking and body shifting techniques.
• Groin and Body Protector- to avoid
injuries and the specification shall be according to
the i-ARNIS.
• Forearm and chin guards- a compulsory
to also avoid severe injuries while having a fight or
competition.
FACILITY
Playing Area
A square measuring 8.0 meters by 8.0
meters with a two (2) meters minimum free zone
around it, and a clear space without any
obstruction up to a height of not less than 5
meters from the playing surface

Since Arnis began to develop an accessible story

of Filipino cultural heritage,Senator Juan Miguel "Migz"
Zubiri authored and spearheaded the law declaring Arnis
as the national sport of the country which at that time
was recently approved and signed by President Gloria Benefits of Arnis to a Person
Macapagal Arroyo into law. Today, the governing body of 1. Arnis is an effective self-defense.
Arnis in the Philippines is the PEKAF Philippine Eskrima
2. Arnis contributes to the development of
Kali Arnis Federation and the Chairman is Senator Juan
Miguel Zubiri. physical fitness.
3. Arnis develops mental qualities such as
EQUIPMENT alertness and precision.
The game is played by using prescribed padded 4. Arnis cultivates desirable character traits
stick in delivering artistic and legal blows, strikes, such as alertness and precision.
thrusts, and disarming the opponent to gain scores. 5. Arnis develops mental strength and
Here are the equipment, facilities and terminologies courage that allows someone to face danger
needed in playing Arnis. and pain.
6. Arnis develop the virtue of perseverance
Wooden Stick to the highest decree.
made of rattan
and measures not less TERMINOLOGIES
than 60 cm and not  Arnisador- practitioners of Arnis
more than 90 cm in  Butt- punyo of the stick closer to the handle
length with a diameter  Dagger – Daga
 Distance (Long Range) – Largo
of not less than 1.3 cm
 Distance (Medium Range) – Medio
and not more than 3.8  Distance (Short Range) – Corto
cm. It must not have sharp edges or pointed  Goodbye – Paalam
ends.  Grappling or Wrestling – Dumog
 Grip- the way on how to hold the stick
Foam  Handle/grip of weapon – Puño
cushion material- should be foaming  Hello – Mabuhay (or) Kumusta
the padded  How are you? – Kumusta?
sticks and  Instructor – Guro
shall have a  Machete – Bolo
maximum grip diameter not greater than 3.81  Poke – Tusok
 Ready position- Handa
cm. for competition use.
 Respect – Pugay (form of salutation/greeting
between practitioners)
Head Protector  Stab or Thrust – Saksak
refers to a pair of  Stick (Single) – Solo Baston
protective head gear to include  Stick (Double) – Doble Baston
an impact-worthy face mask  Stick Weapon – Yantok
 Sword – Espada
Body Protector  Sword and Dagger – Espada y Daga
refers to a pair of body protector, properly  Thank You – Salamat
cushioned to avoid injuries and the specifications  Unarmed Combat – Mano Y Mano
shall be according to the i-ARNIS.  You Are Welcome – Walang Anuman
 Weaving (Weapon Movement) – Sinawali

FUNDAMENTAL SKILLS
Grip: Proper hold of the stick Hold
the stick one fist away from the punyo
(butt) of the stick. Close the grip with the thumb
Basic Stance and Salutations
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.
Ready Stance/ Handa
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. The
ready stance is commonly used when standing at
ease during training or tournaments.
Attention Stance
Stand with your feet forming a 45-degree
angle. Heels should be close to
each other, knees should be
straight, the waist and body facing
forward. Shoulders are dropped to
the side and both hands are at
waist level. The Attention Stance is
commonly used in preparation for
courtesy or “bowing” at
commencement of
Sparring
Forward Stance
Starting with the ready stance, move one
foot forward until the knee and the toe are in line
witheach 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 manoeuvre. 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.
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 witheach 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.
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,
he waist and the body is facing
forward. The body should not
be too low or extended
otherwise it will be hard to
manoeuvre. Distribute the
weight or center of gravity to both legs. Straddle
stance are also called Horseback Riding Stance
since it imitates horseback riding position.
Straddle stances are commonly used for blocking
the strikes to the side of the body.
Side Stance
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. 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. Side Stances are commonly used
for strike deflection and evasion techniques.
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.
THE 12 STRIKING TECHNIQUES IN ARIS
Strike 1 strike to the left temple area 1. It is a feeling of being under abnormal pressure.
of the opponent A. abnormalities
Strike 2 strike to the left knee area of the B. behavioral problems
opponent C. sadness
Strike 3 strike to the right temple area of the D. stress
opponent 2. Based on the lesson, stress affects us in a number of
Strike 4 strike to the right ways, both ___________ and ___________
knee area of the opponent A. physically and biologically
Strike 5 strike to the left B. physically and emotionally
C. physically and holistically
shoulder area of the opponent
D. physically and spiritually
Strike 6 strike to the right
3. Excessive or prolonged stress can contribute to illness
shoulder of the opponent
such as heart disease and mental health problems such
Strike 7 thrust or poke to the
as ________ and _______.
left chest
A. anxiety and depression
Strike 8 thrust or poke to the B. depression and emotion
right chest butt to the left eye C. emotion and anxiety
Strike 10 butt to the right eye D. psychosis and dementia
Strike 11 center thrust 4. Scientists have found that regular participation in
Strike 12 strike to the crown aerobic exercise has been shown to decrease overall
of the head levels of tension elevate and stabilize mood, improve
sleep, and improve self _______.
The most important thing in practicing the A. analysis
12 strikes is to practice it continuously and B. destruction
repeatedly, being conscious of the target, stance, C. esteem
D. focus
footwork, and body movements. Repeating the 12
5. It is defined as any bodily movement produced by
basic strikes help build retention, muscle memory
skeletal muscles that require energy expenditure.
and muscle conditioning.
A. Aerobics activity
B. Dance lesson
C. Physical activity
D. None of the above
6. It is an exercise that usually includes moderate to
vigorous activity that makes you feel a bit warm, causes
your breathing to increase and your heart rate to
increase.

A. aerobic exercise
B. aerobic fitness
C. fitness
D. Zumba
7. It pertains to sports played alone without teammates.
A. Dual
B. Individual
C. Team
D. Trio
8. This type of sports can be played by two people
opposing each other, More so, it also develops teamwork
and coordination since it needs both to win the game.
A. Dual
B. Individual
Types of Arnis Competitions C. Team
ANYO or FORM - A combination of pre- D. Trio
arranged or choreographed striking, blocking and 9. This is a sport where individuals are organized into
body shifting techniques and blocking techniques opposing teams which compete to win.
A. Dual
to create a threeminute single stick anyo.
B. Individual
LABAN or FULL COMBAT - players are C. Team
required to strike their opponents' different body D. Trio
parts with one baton. Unlike other combative 10.Knowing how to manage time properly and identifying
sports, arnis does not usually require any body the priorities associated with proper __________ is
contact between each player aside from the batons considered one of the best remedy to fight and reduce
that they are holding. stress.
Health Optimizing Physical Education A. Analysis
(H.O.P.E) B. Composition
WRITTEN WORKS NO. 1 C. Performance
D. Physical activities

Name: _____________________________________ IDENTIFICATION:

Grade & Section:___________________________ Directions: Identify the word or group of words
being described. Write your answer on your answer
Directions: Encircle the letter of the correct answer. sheet.
____________ 11. It refers to 2 hours and 30 minutes of D. Remy Presas
moderately intense activities like brisk walks or 75 4. What term is used to address the player of
minutes of a more vigorous activity like swimming laps, Arnis?
jogging or other physical activities. A. Arnisado B. Arnisador
____________ 12. It is a feeling after stretching enjoying a
massage, taking a hot bath or shower and getting a good
C. Arnisan D. Arnis Mano
night’s sleep. 5. What is the primary weapon used in Arnis made
_____________13. This exercise usually includes moderate of?
to vigorous activity that makes you feel a bit warm, A. kamagong B. kawayan
causes your breathing to increase and your heart rate to C. narra D. rattan
increase. 6. What is the length of the stick used in Arnis?
_____________14. It is a physical fitness component that A. 50 cm to 90 cm
is often times forgotten in physical activity, but it is an B. 60 cm to 90 cm
essential part and has many benefits.
C. 70 cm to 90 cm
____________ 15. This is the activity that follows the steps
below:
D. 80 cm to 90 cm
7. The playing area of Arnis is a square shape
space and clear from obstruction. What should be
a. Sit in a comfortable position with your hands in your
lap and your feet on its measurement?
the floor. You may also lie down. A.8.0 m X 8.0 m
b. Close your eyes. B. 8.5 m X 8.5 m
c. Imagine yourself in a relaxing place. It can be on the C.9.0 m X 9.0 m
beach, in a beautiful D. 9.5 m X 9.5 m
field of grass, or anywhere that gives you a peaceful 8. Which is not a benefit of playing arnis?
feeling. A. Effective self defense
d. Slowly take deep breaths in and out. B. Develops flexibility and a slim body.
e. Do this for 5 to 10 minutes at a time
____________ 16. It is a type of motivation that comes
C. Arnis contributes to the development of
from someone else or involves gaining a reward. physical fitness
___________ 17. It is a type of motivation that literally D. Develops mental qualities such as
means that the desire comes from within. alertness and precision.
____________18. This type of motivation involves coach 9. In Arnis the term Largo stands for long range.
yelling at you to do push ups, winning a medal, or a What does Corto stand for?
parent telling you to clean your room. A. medium range B. short
____________19. This type of motivation involves personal C. very long D. very short
trait that an athlete possesses such as determination
10. What is a skill in Arnis where in the Arnisador
and the desired to win.
____________20. It is an activity that requires physical
will form a weaving movement using their stick?
actions and skills where individual or teams compete A.Espada y Daga B. Mano y mano
under a set of rules. C.Pugay D. Sinawali
11. Which is a form of salutation or greetings
between Arnisador?
A.Mano y mano B. Pugay
C.Salamat D. Walang anuman
12. Which is not included in the different stances
in Arnis?
A. Lunge stance
Health Optimizing Physical Education B. Oblique stance
(H.O.P.E) C. Side stance
WRITTEN WORKS NO. 2 D. Straddle stance
13. What is a combination of pre-arranged or
Name: _____________________________________ choreographed striking, blocking and body shifting
Grade & Section:___________________________ techniques established goals that can be achieved
in a very short time?
Directions: Encircle the letter of the correct answer. A. Anyo B. Arnis
C. Mano y Mano D. Sagupaan
1.What country sweeps the gold medal in Arnis in 14. Strike 4 is a strike to what area of the
the 2019 South East Asian opponent?
Games? A. to the center
A. Indonesia B. Malaysia B. to the right chest
C. Philippines D. Thailand C. to the right knee
2. Who approved the law of making Arnis as the D. to the right temple
National Sports of the Philippines? 15. What is the 1st strike of the 12 striking point
A. President Benigno Aquino III in Arnis?
B. President Corazon Aquino A. strike to the crown of the head
C. President Gloria Arroyo B. strike to the left temple
D. President Rodrigo Duterte C. strike to the right eye
3. Who is the founder of Arnis in the Philippines? D. strike to the shoulder
A. Brandon Vera
B. Manny Pacquiao II. COMPLETE THE 12 STRIKING TECHNIQUES IN
C. Miguel Zubiri ARIS (2 POINTS EACH)
Strike 1: strike to the left temple area
of the opponent
Strike 2:
________________________________________
________________________________________
Strike 3:
________________________________________
________________________________________
Strike 4:
________________________________________
________________________________________
Strike 5:
________________________________________
________________________________________
Strike 6:
________________________________________
________________________________________
Strike 7:
________________________________________
________________________________________
Strike 8:
________________________________________
________________________________________
Strike 9:
________________________________________
________________________________________
Strike 10:
________________________________________
________________________________________
Strike 11:
________________________________________
________________________________________
Strike 12:
________________________________________
________________________________________

Health Optimizing Physical Education

Quarter 4 – Lesson 1: Events Addressing
Health/Fitnesss Issues and
Concerns - Volleyball
 The volleyball court is 18 meters long and 9
meters wide. It is divided in sides in the middle by
the net. The net is 1-meter-wide and is set up so
A team sport includes any sport which that the top of the net is 7 feet 11 5/8 inches above
involves players working together towards a shared the ground
objective. A team sport is an activity in which a (right around 8
group of individuals, on the same team, work feet). The only
together to accomplish an ultimate goal which is other key
usually to win. Football, basketball, volleyball, feature is a line
baseball, and other team sports provide amazing that is drawn
personal development opportunities that every on each side 3
student – regardless of his age – can benefit from. meters from the
The importance of teamwork is huge in every net and parallel to the net. This line is called the
possible social environment you can think of, and attack line. It defines the front row and back row
it shouldn’t be neglected. areas.

Volleyball is a team sports played with a ball and Volleyball Skills

a net. There are teams on each side of the net. One
team hits the ball over the net and into the other Volleyball is a sports that requires you to
team's court, the other team must then hit the ball master a complex skill set. Because you rotate
back over the net and in bounds within three tries from playing front line positions to back line
without letting the ball touch the ground. positions, you constantly are shifting from setting
up offensive plays to completing offensive plays.
There are two main kinds of competitive volleyball You also must shift quickly from offense to
played in the world right now. They are team defense. During any given sequence in volleyball, a
volleyball and beach volleyball. Both are Olympic player must be prepared to execute a variety of
sports and have competitive leagues. Team skills.
volleyball is played indoors on a hard court with 6
people per team. Beach volleyball is played 1.SERVICE
outdoors on the sand with 2 players per team. The
rules, strategy, and discussion here will focus on The volleyball serve is the first opportunity
team volleyball. for a player to score a point. It begins each rally.
Once you toss the ball in the air you must contact
History of Volleyball the ball to send it
over the net to land
Volleyball was originally invented by William inside the lines of the
Morgan in 1985. He was an athletic director at the court. Each player
Young Men Christians Association (YMCA) and was gets only one chance to
trying to come up with a game that would be fun, serve. The serve can
like basketball, but less taxing. Of course the rules touch the net and
have changed some since then, but it quickly continue into the opponent's court. When the
became a popular sport at the YMCA. The name serving team loses a rally, it loses the right to
volleyball came about when a man named Alfred serve. The receiving team then rotates one position
Halstead noticed how the game had a volleying on the court.
nature. People started calling it volley ball and the
name stuck. 2.DIG
The "dig" is a forearm pass that is used to
Volleyball was first played as an official Olympic control the ball and pass it to the setter at the net.
sport in the 1964 Olympics. Japan won the first It is usually the first contact by the team and an
gold medal in women's volleyball and the USSR effective shot to use in
won the first gold for men's volleyball. defense, such as when
receiving a spike. The
Volleyball Equipment and Court "libero" handles much of
the team's serve
An indoor volleyball is typically white, but reception and is pivotal
may have some other colors as well. It's round with in backcourt defense.
8 or 16 panels and is usually  clasp both hands together
made of leather. The official  one palm inside the other
indoor volleyball is 25.5 -26.5  pointing both thumbs to the ground
inches in circumference,  bent knees
weighs 9.2 - 9.9 ounces, and
has 4.3-4.6 psi air pressure. A
youth volley ball is slightly smaller. Beach 3.SET
volleyballs are slightly bigger, weigh the same, but The "set" is an overhead pass used to
have much less air pressure change the direction of the dig and put the ball in a
good position for the spiker. The set
is usually the second contact in a rally and the paper.
person who sets the ball the most is called the 1. Which is a common type of hit used in the
setter. The setter on a volleyball team is like a game of volleyball?
point guard on a basketball team who runs the A. Forearm Pass B. Set C. Spike D. All of the
offense and calls the plays.
above
2. How many times can the team hit the
4.SPIKE volleyball when it is on their side?
The "spike" is when the ball is hit or A. 2 B. 3 C. 4 D. 5
smashed across the net. It 3. Volleyball is a game played until what score
is the most powerful shot per set?
in Volleyball – and the A. 15 B. 20 C. 25 D. 30
most effective way to win a 4. What type of scoring is used in high school
rally. and college volleyball games?
A. Match Point C. Rally Point
5.BLOCK B. Point Set D. Traditional
A block is the first opportunity for a team 5. In a regular volleyball game, how many
on defense to keep the team on offense from hitting players per team are on the court?
into their court. Once the whistle blows and your
A. 2 B. 4 C. 6 D. 8
team serves the ball
over the net, your
6. What are the players situated in the back
team is on defense, zone when the serve is made called?
ready to defend your A. Back Row C. Middle Row
court. B. Front Row D. Setter
7. Which of the following is the best defense in
receiving a serve?
A. Attack C. Bump
Volleyball Drills B. Block D. Set
Volleyball drills are used to enhance 8. In playing volleyball, when do a team
various performance factors such as ball control,
rotate?
footwork, and timing on approach jumps or blocks.
A. Ball hits the net C. Hit out of bounds
Coaches and players need to understand
the importance of training with purpose. B. End of the game D. Team won the serve
A purpose of a drill could be to fix a 9. If you are the server, in what position on
problem, or improve volleyball skills such as the court are you?
passing or hitting. A. Right back C. Center front
B. Center back D. Right front
Performing your drills with purpose has many 10. What is another term for an attack hit
benefits... used in volleyball?
 If a player understands the purpose of A. Slam B. Slap C. Slice D. Spike
the drill, rather than just going through the 11. In volleyball, which contact sets up the
motions, they will be more interested in the
spike?
training.
 Drills for volleyball are important for A. Block B. Dig C. Set D. Tip
developing habits. If players are constantly 12.How many points does a team need to be
focusing on how to perform a volleyball drill ahead if the score ends up tied?
correctly, they will improve their ability to focus A. 1 B. 2 C. 3 D. 4
during competition. 13. What is the official size of a volleyball
 If coaches will set goals and set a specific court?
focus to a drill, they will have better understanding A. 9m X 18m C. 10m X 18m
of when to move on or adjust the drill for a better B. 9m X 20m D. 10m X 20m
training effect. 14. The following three hits are used in
volleyball:
A. Bump, Set, Block C. Set, Job, Push
B. Bump, Set, Spike D. Set, Spike, Block
15. A serve from Team A that is not returnable
and results in a point is considered:
A. Ace C. Block
B. Assist D. Fault

Assessment

Directions: Choose the letter of the best

answer. Write it on a separate sheet of