DUAL SPORTS

SECOND QUARTER
CONTENT STANDARD
•THE LEARNER DEMONSTRATES
UNDERSTANDING OF GUIDELINES AND
PRINCIPLES IN EXERCISE PROGRAM
DESIGN TO ACHIEVE PERSONAL
FITNESS
PERFORMANCE STANDARD
•THE LEARNERS MODIFIES THE
INDIVIDUALIZED EXERCISE PROGRAM
TO ACHIEVE PERSONAL FITNESS
 LEARNING COMPETENCIES
• UNDERTAKES PHYSICAL ACTIVITY AND PHYSICAL FITNESS ASSESSMENTS
• REVIEWS GOALS BASED ON ASSESSMENT REULTS
• ADDRESSESS BARRIERS (LOW LEVEL OF FITNESS, LACK OF SKILL AND
TIME) TO EXERCISE
• DESCRIBES THE NATURE AND BACKGROUND OF THE SPORT
• EXECUTES THE SKILLS INVOLVED IN THE SPORT
• MONITORS PERIODICALLY ONE’S PROGRESS TOWARDS THE FITNESS
GOALS
• PERFORMS APPROPRIATE FIRST AID FOR SPORTS-RELATED INJURIES
(E.G. CRAMPS, SPRAIN, HEAT EXHAUSTION
• ASSUMES RESPONSIBILITY FOR ACHIEVING PERSONAL FITNESS
• KEEPS THE IMPORTANCE OF WINNING AND LOSING IN PERSPECTIVE
INTRODUCTION (P. 58)
• WHAT KIND OF SPORTS ARE YOU INVOLVED IN RIGHT NOW, OR
ARE INTERESTED IN GETTING INVOLVED SOON. WHY? IS IT
BECAUSE YOU WANT TO BE GOOD IN SPORTS? ARE YOU AFTER
IN RECREATION AND ENJOYMENT? OR YOU AFTER THE PHYSICAL
BENEFITS SPORTS BRING?
• SPORTS PARTICIPATION MAY BE DUE TO MANY DIFFERENT
REASONS; BUT WHATEVER YOUR REASONS ARE FOR ENGAGING
IN OR BEING INTERESTED IN ENGAGING IN SPORTS, SPORTS
BRING ALONG NUMEROUS BENEFITS ESPECIALLY TO YOUR
HEALTH
INTRODUCTION (P. 58)
• THESE BENEFITS CANNOT BE OVER EMPHASIZED, FOR THE BENEFITS
OF SPORTS PARTICIPATION GO ALONG WAY.
• WHEN YOU BECOME SERIOUS ABOUT YOUR HEALTH, YOU CAN
PROGRESS FROM JUST PLAIN SPORTS PARTICIPATION TO MORE
COMPLEX AND DETAILED INVOLVEMENT REFERS TO A MORE SERIOUS
TAKE ON SPORTS PARTICIPATION BY CONSIDERING MORE THAN JUST
PLAYING SPORTS AND LEARNING THE NECESSARY SKILLS
• TRAINING GUIDELINES AND PRINCIPLES ARE TAKEN INTO
CONSIDERATION AND THESE ARE GELLED INTO SPORTS
PARTICIPATION
INTRODUCTION (P. 58)
• HENCE, AN EXERCISE PROGRAM CAN BE UTILIZED TO HELP US YOU
TRANSITION TO MORE COMPLEX AND DETAILED INVOLVEMENT IN
SPORTS
• FOR YOU TO BECOME FAMILIAR WITH MORE SERIOUS SPORTS
PARTICIPATION, THIS MODULE WILL HELP YOU MAKE CONCRETE
STEPS IN BEING MORE PHYSICALLY FIT.
PRE-ASSESSMENT 1 (PHYSICAL
EDUCATION)
DIRECTION: PUT A CHECK (∕)MARK ON THE STATEMENTS THAT ARE
CORRECT.
1. TRAINING FOR COMPETITIVE SPORTS PARTICIPATION SHOULD BE
PLANNED AND DONE CAREFULLY
2. DIMINISHING RETURNS IS A TRAINING PRINCIPLE THAT DEALS WITH
THE RECOVERY OF THE BODY
3. VARIETY REFERS TO DOING DIFFERENT WEIGHT LIFTING EXERCISES
FOR FIFFERENT MUSCLE GROUP
4. INJURIES CAN BE CAUSED BY INSUFFICIENT TIME SPENT ON WARM-
UP AND COOL-DOWN
5. YOU SHOULD NOT DEVOTE TIME FOR REST WHEN YOU EXERCISE
6. CROSS TRAINING IS AN EFFECTIVE WAY TO ADD VARIETY IN YOUR
EXERCISE PROGRAM
7. SETS AND REPETITIONS ARE IMPORTANT ELEMENTS OF FLEXIBILITY
EXERCISES
8. TRAINING FOR DUAL SPORTS ENTAILS KNOWING THE COMPONENTS
OF FITNESS THAT ARE NEEDED IN THESE SPORTS
9. THE INTENSITY OF YOUR EXERCISE IS CRUCIAL TO YOUR
IMPROVEMENT
10. TENNIS REQUIRES GREAT COORDINATION
ACTIVITY 1 : WARM YOU UP
THIS ACTIVITY WILL PREPARE YOUR BODY FOR PROPER
PHYSICAL ACTIVITY

OBJECTIVE:
TO PREPARE YOURSELF FOR PHYSICAL ACTIVITY
PROPER USING GENERAL OR SPORTS OR SPECIFIC
WARM-UP
• MATERIALS/EQUIPMENT
VIDEO OF WARM-UP EXERCISES
PROCEDURES:
1. WATCH THE VIDEO OF WARM-UP EXERCISES. TAKE NOTE OF THE
PROPER WAY TO DO THE WARM-UP USING JOGGING FOLLOWED BY
STRETCHING
2. CHOOSE A PARTNER, STAND SIDE BY SIDE AND FORM A LINE
3. DO LIGHT JOGGING AROUND THE PE VENUE TO BREAK SWEAT AND
GRADUALLY ELEVATE YOUR HEART RATE
4. STRETCH YOUR LEGS, ARMS, BACK AND NECK FOR SEVERAL MINUTES
TIME ALLOTED TO PROPERLY WARM-UP YOUR BODY CAN SPELL THE
DIFFERENCE BETWEEN PERFORMING WELL AND GETTING YOURSELF
INJURED. PROPER WARM-UP PREPARES OR BODY IN PERFORMING
DIFFERENT ACTIVITIES AND AVOID INJURIES. SPEND ABOUT 5-10
MINUTES ON WARM-UP ROUTINE. THIS WILL ENSURE THAT YOU BREAK
SWEAT DURING YOUR WARM-UP. EXECUTE EITHER GENERAL WARM-UP
EXERCISES LIKE JOGGING OR RUNNING OR SPORTS-SPECIFIC WARM-UP
EXERCISESBY USING THE MOVEMENTS THAT WILL BE USED IN THE
ACTUAL PHYSICAL ACTIVITY.