NAME:__________________________________________

11
GRADE/SECTION:______________________________

PE AND HEALTHb
Quarter IV – Week 3-5
Health Fitness Issues and Concerns
in Playing Volleyball

CONTEXTUALIZED LEARNING ACTIVITY SHEETS

SCHOOLS DIVISION OF PUERTO PRINCESA CITY
Physical Education and Health-Grade 11
Contextualized Learning Activity Sheets (CLAS)
Quarter IV – Week 3-5: Health Fitness Issues and Concerns
in Playing Volleyball
First Edition, 2021

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 Lesson 1
Health Fitness Issues and Concerns
in Playing Volleyball

MELC: Self-assesses health-related fitness (HRF) status, barriers to physical activity

assessment participation, and one’s diet PEH11FH-IIg-i-6 (Week 3-5)

Objectives: 1. List the importance of participation in sports/physical activities

2. Identify the different benefits of participation in sports/physical activities
3. Demonstrate personal fitness activity to improve one’s health

Let’s Try
Directions: Read the following questions. Choose and circle the letter of the best answer.

1. How many calories are burned by playing volleyball in 45 minutes?

A. 285 Calories C. 485 Calories
B. 385 Calories D. 585 Calories

2. What do you call the amount of energy expended over some time?
A. Agility C. Metabolic rate
B. Energy level D. Muscular endurance

3. The following statements are personal barriers for physical activity, EXCEPT
A. Availability of public transport C. Insufficient time to exercise
B. inconvenience of exercise D. Lack of self-motivation

4. What physical fitness do you need when you are constantly moving, ducking
spiking, and other quick movements while in a volleyball game?
A. Agility and power C. Coordination and balance
B. Balance and Flexibility D. Power and Endurance

5. Which of the following describes as top three barriers while engaging in physical
activity?
A. Agility, Ability, Flexibility C. Flexibility, Energy, Motivation
B. Balance, Energy, Time D. Time, Energy, Motivation

6. Which one does NOT belong to environmental barriers?

A. Accessibility of walking paths C. Pollution
B. Boredom with exercise D. Recreation facilities

7. Which among the activities is considered a muscular endurance activity?

A. Arm Stretching C. Running
B. Planking D. Weight Lifting

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 8. What do you call the barriers that affect us especially in times of pandemic?
A. Anatomical barriers C. Personal barriers
B. Environmental barriers D. Physical barriers

9. Who is an accredited sports personnel that ensures the healthy eating pattern of
the athlete?
A. Sports Analyst C. Sports Dietitian
B. Sports Coach D. Sports Specialist

10. Which does NOT belong to the group of personal barriers?

A. Boredom with exercise C. Non-enjoyment of exercise
B. Inconvenience of exercise D. Recreation facilities

Let’s Explore and Discover

Playing sports helps reduce body fat or controls your
body weight. Sports allow you will gain the satisfaction of Unlocking of Difficulties
developing your fitness and skills. ... Sports help • Traumatic injuries is a
aid coordination, balance, and flexibility. Many sports can help term which refers to
improves stamina and concentration.
physical injuries of sudden
onset and severity which
Volleyball ranks third among the team sports, after
football and basketball. The teams comprise of six players as require immediate medical
per the official rules but can also range from any number with attention.
the maximum being six and the least being two players. • Metabolic rate The
To attain a score, a team must ‘ground’ the ball in their amount of energy
opponent’s court space. This is essentially making sure the expended or oxygen
ball hits the ground on the opponent's side of the net within consumed over a specific
the court boundaries. Volleyball makes for an enjoyable sport period of time.
by the beach as well as a great professional sport. The main
point to take home from this sport is that teamwork is the
principal.

Volleyball is a great sport that can be enjoyed by people of all ages and skill levels.
It can be played year-round as it can be played both indoors and outdoors. Aside from the
pure enjoyment of the game, volleyball has many benefits. First, it’s a fun way to burn
calories. Playing 45 minutes of volleyball can burn up to 585 calories and also improves
muscle strength and tone.

The activities required when playing volleyball strengthen the upper body, arms,
shoulders, thighs, abdominals, and lower legs. In addition, volleyball improves hand-eye
coordination, reflexes, and balance. It teaches teamwork and communication and is a great
social activity.

As with any sport, there Is a risk of injury when playing volleyball. Common injuries
in volleyball can be grouped into two categories:

Overuse Injuries and Traumatic Injuries.

Some overuse injuries include rotator cuff tendonitis, elbow or wrist tendonitis,
Patellar or Achilles tendonitis, and low back pain.
Traumatic injuries include shoulder dislocation or separation, rotator cuff tears,
wrists sprains, finger fractures, Achilles tendon tears, ligamentous injuries, torn knee
cartilage, ankle sprains, muscle sprains, and strains, and herniated discs.
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To prevent injury, participants should:
• Perform a warm-up consisting of stretching and light aerobic activity before play
• Participate in a comprehensive training program including flexibility, strength
training, jump training, speed and agility drills, and endurance training
• Wear appropriate shoe wear with skid-resistant soles
• Use good technique
• Clean off the courts before play. Look for slippery spots if playing indoors and look
for debris if playing outdoors in the sand or grass.
• Allow for adequate recovery
• Stay hydrated

Training Program
A comprehensive volleyball training program can decrease injury and increase
explosive power, jump height, stamina, and speed, and agility on the court. It should
include the following:
• Stretching of the lower extremities, shoulders, and lower back
• Strengthening exercises for the abdominals, legs, and shoulders especially the
rotator cuff
• Jump training including box jumps, lateral jumping, and block jumps
• Speed and agility drills including sprints, ladder drills, court circuits, and lateral
shuffles
• Endurance training such as running or swimming to improve stamina with long
matches
So grab a few friends and head to the beach or the gym to enjoy the many benefits
of volleyball and have some fun!

Benefits of playing volleyball

• Burns calories and fat: One of the primary benefits of volleyball is that it helps you
burn calories, which is an important component of a weight loss or
maintenance program. Harvard Medical School reports a person can burn
between 90 to 133 calories during a half-hour game of non-competitive, non-
beach volleyball, depending on a person’s weight, while a competitive gym
game of volleyball burns between 120 to 178 calories. An hour-long game of
volleyball on the much less stable ground of sand can burn up to 480 calories.
• Tones and shapes the body: The physical activities involved in playing volleyball
will strengthen the upper body, arms, and shoulders as well as the muscles
of the lower body. Playing volleyball also improves the cardiovascular and
respiratory systems.
• Increases metabolic rate: Playing volleyball enhances your energy level
and improves your overall performance in other sports and workouts.
• Improves hand-eye coordination: Volleyball is all about hand-eye coordination.
When you serve, you must follow the ball with your eyes, and strike the ball
at the right point. On defense, you must react to where the ball is going and
get in position to make a play. While setting, your hand-eye coordination helps
you see where your hitters are, to make sure to give them a good set.
• Builds agility, coordination, speed, and balance: Due to its quick changes of pace
and direction, volleyball places a large number of demands on the technical
and physical skills of a player. During play, players are required to serve,
pass, set, attack, block, and dig the ball. These skills require flexibility, good
balance, upper and lower body strength, and speed to be played effectively.
• Heart-healthy: By getting your heart rate up, your body will circulate more blood
and nutrients throughout your body, which improves your overall health.
• Builds muscular strength: Volleyball requires strong chest and core muscles for
nearly every play. When you pass, you mimic a squat, and you must use your
legs to generate power. When you set, you must use arms, legs, and hands,

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 especially your thighs. When the ball is coming to you, you need to load your
legs and arms and push up. Your hands need to be strong to prevent injury.
• Increases aerobic ability: According to Well Source’s Aerobic Mile Chart, you
expend the same amount of energy playing an easy, slow-paced game of
volleyball for 20 minutes as you would jogging one mile. You expend the same
amount of energy spent jogging a mile by playing a vigorous 12-minute game
of volleyball.
• Improves interpersonal skills: Volleyball requires that teammates work
cooperatively, and at a fast pace. A June 2008 study of adult men who engage
in regular team sports found that team members developed better networking
skills than men who were less involved in team sports, reports the Centre for
Economic Policy Research. Leadership and cooperation skills provide valuable
lessons that help us in other aspects of our lives.
• Boosts mood and increases drive to succeed: Your involvement in volleyball can
improve your mood, reduce stress, and encourage pride in your
accomplishments as a team member. The activity can also improve your self-
confidence, self-esteem, your body image and make you feel happier about life
in general. Involvement in volleyball can also improve your motivation and
ability to succeed. As a team player, your cooperative efforts lead to the
success or failure of the team. Team members encourage one another during
practice and in the game to give everyone the confidence to keep on trying to
master and perfect the necessary skills to win

Other volleyball benefits

➢ Heighten the Body’s Metabolic Rate; To increase the metabolism of the body, the
body needs to use up energy constantly. Engaging in sport is one of the most
excellent ways of doing this.
➢ Rejuvenate Vital Organs in the Body; Scientific research confirms that, body
exercise ensures vital organs like the kidney and lungs remain in a healthy state.
➢ Improve the social attributes of an individual; In a team, the spirit is not
individualism but inclusivity and this ensures that the team players trust each
other.
➢ Reduce the stress and anxiety levels; Stress barrages people in their daily lives
and it is a normal phenomenon. The constant barrage of stress without respite,
however, may cause adverse effects on the person’s health.
➢ Escape the risk of obesity and gathering body fat; While exercising the body is
constantly respiring to provide energy. This prevents the accumulation of body fats
that might cause conditions like obesity.
➢ Behavioral discipline; A study on the volleyball players’ normal lives showed that
they are more likely to have discipline when engaging in other activities. In
volleyball, strict discipline is necessary if one is to attain prowess and success
➢ Gain Emotional Control; In volleyball and any other sport for that matter, great
emotional control is necessary even when one is losing the game
➢ Improved aerobic and anaerobic respiration; It is research-proven that twenty
minutes spent while playing a volleyball match corresponds to running a mile in
terms of calories spent.
➢ Building stamina; While it may prove easy to make fast movements in the first
stages of a match, what distinguishes a true sportsman is the ability to affect it to
the end of the game.
➢ Have healthy joints; Any sporting activities require constant movement of the
muscles to exercise various maneuvers. Volleyball is no different from other sports
and the different types of play need constant movement on the court, which often
needs quick reflex.

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 ➢ Prevent early muscle deterioration; Various studies on muscle deterioration
show that it often begins after thirty. It often draws on faster due to the little
exercising of the muscles at a younger age.
➢ Improved coordination and balance; By constantly moving, ducking, spiking, and
other quick movements while in a volleyball game the body naturally gains
coordination.
➢ Feel motivated and energetic; In any game, the players have a single-minded
focus to win which motivates them. The players attain it better in a team since the
energy and focus are greater in a group setting.
➢ Improve body reflexes; In a volleyball match, ball movements are sporadic and
players have to clamber to save it at a moment’s notice before grounding.
➢ Improved decision-making; While playing a game that entirely depends on the
body’s ability to move in any direction without warning, the ability to retain focus
is always on the test.
➢ Teamwork; The team’s welfare always tops the needs of an individual. When the
team scores it is not from an individual’s effort, but it is usually a collective team
effort.
➢ Dietary discipline; The nutrition requirements of the player’s body are a key
contributor to their performance in the game. Nutrition requirements for any athlete
should have ample energy foods to provide for the constant energy requirements of
the body.
➢ Boosted immunity; The body has a natural mechanism of protecting itself from
illness. When the body constantly exercises, stress reduces.
➢ Gain a better outlook on life; Volleyball and any other sport have a confirmed
effect of improving the outlooks of their players regarding life.
➢ Improves cardiac health; The body requires copious amounts of blood for
respiration in the muscles while in a volleyball game. By constantly pumping blood
to the muscles, the heart muscles gain gradual strength, which prevents cardiac
conditions like heart failure.
➢ Improved visual acuity; A study on sports players on the ability to follow ball
trajectories and motions shows that sports greatly improves the visual acuity of the
player.
➢ Improves memory retention; The study on memory retention in old age shows
that the individuals who engage in the sport have lower rates of memory loss at old
age. The brain grows stronger as the individual engages in sporting activities.
➢ Improved motion range; The various studies prove that players have greater
motion ranges. This occurs through constant exercise, which builds muscle
strength.
➢ Motor control; In volleyball, the player has to have effortlessness in both vertical
and lateral movements while in the game.
➢ Prevents drug abuse; In studies on adolescents, the rates of drug abuse were
higher in those who had little to do in their spare time.

Barriers to Sports/ Physical Activities

In our contemporary time many technological advances and conveniences have
made our lives easier and less active, many personal variables, including physiological,
behavioral, psychological factors, and disability, may affect our plans to become more
physically active. Understanding common barriers to sports or physical
activity and creating strategies to overcome them may help make physical activity part
of daily life. People experience a variety of personal and environmental barriers to
engaging in sports or regular physical activity.

Some common barriers include:

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 • Lack of early experiences in sport (this varies between individuals and whether a
disability is from birth or acquired later in life)
• Lack of understanding and awareness of how to include people with a disability in
sport
• Limited opportunities and programs for participation, training, and competition
• Lack of accessible facilities, such as gymnasiums and buildings
• Limited accessible transportation
• Limiting psychological and sociological factors including attitudes towards
disability of parents, coaches, teachers, and even people with disabilities
themselves
• Limited access to information and resources

Personal Barriers
With technological advances and conveniences, people’s lives have in many ways
become increasingly easier, as well as less active. In addition, people have many
personal reasons or explanations for being inactive. The most common reasons adults
don't adopt more physically active lifestyles are cited as:

➢ insufficient time to exercise

➢ inconvenience of exercise
➢ lack of self-motivation
➢ non-enjoyment of exercise
➢ boredom with exercise
➢ lack of confidence in their ability to be physically active (low self -efficacy)
➢ fear of being injured or having been injured recently
➢ lack of self-management skills, such as the ability to set personal goals,
monitor
➢ progress, or reward progress toward such goals
➢ lack of encouragement, support, or companionship from family and friends
➢ non-availability of parks, sidewalks, bicycle trails, or safe and pleasant
walking
➢ paths close to home or the workplace

The top three barriers to engaging in physical activity across the adult lifespan are :
time, energy, motivation
Other barriers include; cost, facilities, illness or injury, transportation, partner
issues, skill, safety considerations, child care, uneasiness with change, unsuitable
programs

Environmental Barriers
The environment in which we live has a great influence on our level of physical
activity. Many factors in our environment affect us especially in times of pandemic.
Obvious factors include the accessibility of walking paths, cycling trails, and
recreation facilities. Factors such as traffic, availability of public transportation,
crime, and pollution may also affect.
Other environmental factors include our social environment, such as
support from family and friends, and community spirit. It is possible to make changes
in our environment through campaigns to support active transportation, legislation for
safer communities, and the creation of new recreation facilities.

Training diet for volleyball players

Volleyball players are usually tall as height is an advantage on the court. Players
typically have lower body-fat levels as a positive power to weight ratio can help optimize
speed, jumping ability, and agility.
While nutrition on the court on match day is important, a healthy eating pattern off
the court will provide an essential base for a fit, fast and lean volleyball player.
A daily intake for a player should be based on nutrient-rich carbohydrates, (grainy
bread, brown rice, quinoa, wholemeal pasta); lean protein sources, (lean red meat, poultry,

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seafood, eggs, dairy, and lentils), and healthy fat sources, (avocado, olive oil, nuts, and
fish); as well as fruit and plenty vegetables.
Individual intake will be determined by the frequency of training, size of athlete,
individual requirements, and adjustment for growth in younger athletes and should be
discussed with an Accredited Sports Dietitian to ensure an athlete’s goals are met.

Hydration Needs
Since adequate hydration is essential for performance, particularly skill and
decision-making, it is an important consideration for volleyball players. Volleyball is
usually played indoors in a controlled environment although, players should be aware that
they can still lose significant amounts of body fluids when playing at these venues due to
the physical demands and intensity of a match.

info@welovevolleyball.co

Let’s Practice
Let’s Play
Directions: Write down the benefits of playing volleyball.

How does volleyball develop the

physical aspect of a person?

7
 Let’s Do More
My Health Benefits
Directions: Study the different words listed below. Classify the different physical activities
of playing volleyball into physical and health benefits.

Speed

Building Heart- balance

stamina healthy

Improved Increases Builds Improve

motion metabolic agility body
Coordination
range rate reflexes

Tones and Builds Increases Improves Improves Burns Have

shapes muscular aerobic cardiac hand-eye calories and healthy
the body strength ability health coordination fat joints

Benefits of playing volleyball

Physical benefits Health benefits

Which physical fitness components do you need

most in participating sports activity? Why?

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 Let’s Sum It Up

The Family That Exercise Together, Fit Together

Directions: Read each statement below carefully and write the program or sequence of
physical activity or record a video showing you with your family members or people at
home doing physical activities. Follow exercises from components of physical fitness and
do the activities with parental guidance.
For all countries, the final aim is the same: stop transmission and prevent the
spread of the virus to save lives. In a spirit of solidarity, we all have to be ready to contribute
our part to protect those people at the highest risk. As individuals, practicing good hygiene
and prevention measures as well as applying measures of social distancing, including
avoiding crowded places, continue to be very important.
However, engaging in physical activities is strongly advised to be more fit, healthy,
and stronger to fight this new killer virus. Since our family is intact this new normal, it is
more fun to try to have exercise activities together with the family member or close friends,
as long as you follow the “New Normal” Policies. Record a 2-4 minute video showing you
as a leader, with your family members or people at home doing physical activities. Please
be guided by the guidelines used in social distancing. And physical activities guidelines.

Scoring rubric for this activity

Criteria Excellent Good Fair Poor Remarks
4 3 2 1
Established attainable goal related to bone
and muscle activity
Provided improvised exercise equipment in
a creative way or innovative way
Provided attainable schedule
Addressed physical fitness needs
Total

Let’s Assess
Directions: Read the following questions then choose and circle the letter of the best
answer.

______1. What do you call the barriers that affect us especially in times of pandemic?
A. Anatomical barriers C. Personal barriers
B. Environmental barriers D. Physical barriers

______ 2. What barriers lack self-motivation?

A. Anatomical barriers C. Personal barriers
B. Environmental barriers D. Physical barriers

______3. Which one does NOT belong to environmental barriers?

A. Accessibility of walking paths C. Pollution
B. Boredom with exercise D. Recreation facilities

9
______4. Which does NOT belong to the group of personal barriers?
A. Boredom with exercise C. Non-enjoyment of exercise
B. Inconvenience of exercise D. Recreation facilities

_____ 5. Who is an accredited sports personnel that ensures the healthy eating pattern of
the athlete?
A. Sports analyst C. Sports dietitian
B. Sports coach D. Sports specialist

______6. Which among the activities is considered a muscular endurance activity?

A. Arm Stretching C. Running
B. Planking D. Weight Lifting

______ 7. Which is the top three barrier to engaging in physical activity?

A. Agility, Ability, Flexibility C. Flexibility, Energy, Motivation
B. Balance, Energy, Time D. Time, Energy, Motivation

______8. What do you call the amount of energy expended over some time?
A. Agility C. Metabolic rate
B. Energy level D. Muscular endurance

______9. How many calories are burned by playing volleyball in 45 minutes?

A. 285 Calories C. 485 Calories
B. 385 Calories D. 585 Calories

_____10. Which one is NOT a common reason as personal barriers for physical activity?
A. Availability of public transport C. Insufficient time to exercise
B. inconvenience of exercise D. Lack of self-motivation

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 Answer Key

Let’s Try
1.D 3.A 5. D 7. A 9. C
2.C 4. C 6. C 8. B 10. D

Let’s Practice
1. Burns calories and fat 6. Increases aerobic ability
Lets Play 2. Tones and shapes the body 7. Improves interpersonal skills
3. Increases metabolic rate 8. Behavioral discipline
4. Improves hand-eye coordination 9. Gain Emotional Control
5. Heart-healthy 10.Building stamina

Let’s Do More
My Health Benefits

Benefits of playing volleyball

Physical benefits Health benefits
Builds agility Burns calories and fat
speed Increases metabolic rate
Increases aerobic ability Heart healthy
Have healthy joints Builds muscular strength
balance Improves cardiac health
Improve body reflexes Tones and shapes the body
Improves hand-eye coordination Building stamina
Coordination Improved motion range

Let’s Sum It Up
The Family that Exercise Together, Fit Together
Answers may vary

Let’s Assess
1. B 5. C 9. D
2. C 6. B 10. A
3. B 7. D
4. D 8. C

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 References
Websites

Health Benefits of Volleyball; Sports-Fitness Advisor 2017-2021, www.sports-fitness-

advisor.com

Book

DepEd, Physical Education and Health Teacher’s Guide, Pasig City: Department of
Education, 2016.

DepEd, Physical Fitness Test Manual.DepEd.gov.ph Pasig City: Department of Education,

2016

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