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COR6b
SENIOR HIGH SCHOOL DEPARTMENT
QUARTER 3 MODULE|1ST SEM|SY: 2021-2022

Physical Education and Health

Lesson 2: Sports Health Discipline

At the end of this lesson, you are expected to:

 illustrate the relationship of health behaviors (eating habits, sleep and stress
management) to health risks factors and physical activity assessment
performance;
 differentiate types of eating (fueling for performance, emotional eating, social
eating, eating while watching TV or sports events);
 recognize the value of optimizing one's health through participation in physical
activity assessments;
 describe the role of physical activity assessments in managing one’s stress; and
 self-assess health-related fitness (HRF) status, barriers to physical activity
assessment participation and one’s diet

Unscrambles the words.

A. What word is being described? Write your answers in Column 3.
Words Meaning Answers
tnirnope Essential for building muscles
b o h c a r d t e s y a Energy giving foods
tafs Aids in the absorption of vitamins
iescloar Unit for energy
micluca For strong bones and teeth

“Achieving your goals towards active participation in sports is not only limited to
acquiring skills but comprises of different disciplines including healthy lifestyle and
nutrition.”
Sports Health Disciplines is about different health disciplines
that the sports coach, trainer and even the physical education
teacher must execute and applied to their athletes and students
who are dealing in sports or physical activity. This may provide
guidelines, tips and safety precaution for those who are engaged
in sports. It includes the topics of health behaviors such as (eating
habits, food to be taken, keeping hydrated, sleep and stress
management) among the athletes which affects performance.

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A. Sports Nutrition

“An informed person will be aware of the nutrients necessary for minimal and optimal functioning,
and then put the knowledge into practice by developing proper diet”. - Nelson & O’Connor, 2006

Unfortunately, there are few who consume lower than the minimum amount of all the
nutrients essential to the body. Resulting to have a poor performance and limited in
being conditioned person. It is requirement so that we will have a healthy and active
body, which we need to perform well in our daily chores and other tasks.
On the other hand, those who are active in
sports or considered to be an athlete need
to be conscious on the right amount of
food intake because what they eat can
affect their performance.Understanding
the science of nutrition is essential to have
healthy, active and better performance and
living.
Food intake and other consideration in
eating varies according to the level of
activities that a person is being engaged.
Calorie is defined as the amount of energy
that the foods provide. The number of
calories needed to produce energy is based
on the food we eat. Mostly the required
calories per person to stay alive are 10
calories per pound of body weight. But if
you are active person and you want to keep
going 17 calories per pound, but if you are
in endurance training it requires more
calories.

Food Nutrients to boost Energy and Fuel Performance

The Essential Amino Acids and some foods containing them:

Isoleucine Fish, beef, organ meat, eggs, shellfish, whole wheat, soybeans and
milk
Leucine Beef, fish, organ meats, eggs, soy beans, shellfish, whole wheat, milk,
liver
Lysine Fish, beef, organ meats, shellfish, eggs, soybeans, milk, liver
Methionine Fish, beef, shellfish, egg whites, milk, liver, whole wheat, cheese
Phenylalanine Beef, fish, egg whites, whole wheat, shellfish, organ meats, soybeans,
milk
Threonine Fish, beef, organ meats, eggs, shellfish, soybeans, liver
Tryptophan Soy milk, fish, beef, soy flour, organ meats, shellfish, egg whites
Valine Beef, fish, organ meats, eggs, soybeans, milk, whole wheat, liver

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 Protein

Composition  Made up of 22 amino acids (Most of our muscle cells and tissues
are made up of large proportion of our cells, muscles and tissue are
made up of amino acids therefore amino acids give cell structure)
 Composed of carbon, hydrogen, oxygen and nitrogen (only
found in protein)
Role Essential for building every part of the body, the brain, heart,
organs, skins, muscles and blood.
No. of Calories
4 calories per 1 gram of protein
per gram
Acceptable
Macronutrient
10-35%
Distribution
Range ( AMDR)
 0.8/kg BW
 Endurance Athletes and those who are in heavy resistance
training: 1.2 to 1.4 grams of protein per kilogram of body weight
Requirement In
per day
take
 Strength Athletes: 1.6-1.7 g/BW
 Vegan: Plus 10%
If; 150 pounds of body weight=50 grams of protein
If you have deficiency in protein and planning to take protein
supplements, think again. Because there are other protein
Some Other
supplements you may consider. Compare to other protein
Reminders
supplements chicken, milk and eggs are better, cheaper and
healthy.

Fats

Composition Made up of carbon, hydrogen and oxygen

Role  It use in developing the myelin sheath that surrounds the nerves
and aids of vitamins A,D, E and K (fat-soluble vitamins)
absorptions

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  Serves as protective layer around our vital organs and good
insulator against cold. Highly concentrated energy source and add
flavor and juiciness to food.
No. of Calories
9 calories per gram of fat
per gram
Acceptable
Macronutrient
20-35%
Distribution
Range (AMDR)
 Avoid saturated fats because it is responsible for raising blood
cholesterol level and hardening the arteries. This may lead to
overweight, and risk of heart disease.
 Monounsaturated fats ( oleic fatty acid) have been shown to have
the greatest effect of the reduction of cholesterol and has positive
Requirement In
effect on atherosclerosis
take
 15-20% calorie intake
 Intake of polyunsaturated foods (linoleic fatty acids) such as fish
rich in omega 3 (salmon, trout and tuna) can prevent
atherosclerosis.
 3-10% calorie intake (i.e. ALA , Omega 6)
“According to the American Heart Association, trans fats increase
Some Other
your risk of developing heart disease and stroke, and are associated
Reminders
with a higher risk of type 2 diabetes”.

Carbohydrates

Composition Made up of carbon, hydrogen and oxygen The simpler type of

molecule
Role Simple Carbohydrates most readily usable energy in the body
Complex Carbohydrates are the starches and break down sugar
for energy but slower than the simple carbs.
Use by muscles for fueling energy
No. of Calories
There are 4 calories per gram of carbohydrates
per gram
Acceptable
Macronutrient
45-65%
Distribution
Range ( AMDR)

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Requirement In People who compete in events that require high level of endurance
take should have higher intake of carbohydrates to provide more energy
during the training.
 6-10g/BW
 Dietary Fiber: 14g/1000 calories
Some Other Consuming high carbohydrates can lead to increase production of
Reminders triglycerides in the liver. Triglycerides are blood fats and are
possible developers of hardened arteries. Exercise and other
training can reduced the increase of triglycerides.

Vitamins

Composition  Organic compounds that are essential in small amount for

growth and development
Role  They act as enzymes that facilitate many of the body processes
Requirement In  Minimum amount of vitamins for proper functioning
take  Generally recommended that daily intake of vitamins at higher
level should be taken
Some Other “Nutritional researchers said that natural vitamins are better than synthetically
Reminders prepared vitamins”
Thus;
 For those who are exercising, it is advise to take supplements that
can reduce free oxygen radical that considered to be harmful
substance produced by natural body processes. These radicals can
cause some cancers and heart disease.
 Taking a B complex capsule may help in utilizing protein and
carbohydrates and some of vitamin B helps in breaking down
proteins and other breaking down of carbs.

Minerals -form of structural components and participate in body processes

Kinds of
Minerals that Functions
Body Uses
Iron Important in developing hemoglobin that carries oxygen in the
blood.
Magnesium  Helps in activating the enzymes needed for energy transfer. This
is needed for effective muscle contraction.
 Magnesium decreased or consumed when exercise is being done.
Absence of magnesium result to twitching, tremors and undue
anxiety

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 Calcium  Responsible for making our teeth and bones strong. It is also
necessary for nerve transmission, blood clotting and muscle
contractions.
 Low in calcium would have negative result on bone strength and
muscle cramps may experience.
Potassium Minerals for cell growth, regulate balance of the blood, and regulate
blood pressure. Deficiency in this mineral will impaired nerve and
muscle functions. Paralysis to minor weakness, loss of appetite,
depression, apathy, drowsiness, confusion, heart failure and even
death.
Sodium A great partner of potassium because they are both use in
maintaining body’s water balance. Sodium is the major mineral in
sweating, therefore it is need to be increased when athlete perspires
a lot.
Chromium An antioxidant and helps in regulating blood sugar and
metabolized fats and carbohydrates.
Selenium This is part of essential enzymes, glutathione peroxidase. It works
together with vitamins C, E and beta carotene. Selenium lessen
micro injuries to the small muscle fibers.

Other Non-Nutrients to be Consider (Water and Hydration)

Replacing our body fluids before, during and after the training
or exercise is important. Lack of water may not replace what
your body uses during your physical activity. This lead to
dehydration that can affect your performance. Dehydration can
cause heat related illnesses it may a result from sudden change
of heat or humidity where you conducting your training or
practices.

Dehydration can occur changes in cardiovascular,

thermoregulatory, metabolic, and central nervous
function and can lead to worst condition of a person
dehydrated. Also, performance impairment often
reported with modest dehydration (e.g., −2% body mass)
is also exacerbated by greater fluid loss. Dehydration
during physical activity in the heat provokes greater
performance decrements than similar activity in cooler
conditions, a difference thought to be due, at least in part,
to greater cardiovascular and thermoregulatory strain
associated with heat exposure. There is little doubt that performance during prolonged,
continuous exercise in the heat is impaired by levels of dehydration ≥ −2% body mass,
and there is some evidence that lower levels of dehydration can also impair performance
even during relatively short-duration, intermittent exercise.

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The Great Timing for Eating
Aside from eating the right food based on the type of sports you are in, you need to
consider also the organization and right time eating your meals. From this it can also
help you to perform well in your sport.
1. Before an Activity
Increase carbohydrates in take few days before the event
is also advisable. It may help to increase the amount of
glycogen to be produced and stored in the muscles. The
result is more energy loading.
2. During the activity
 Just drink fluid preferably water to replace lost fluid.
Water is the most needed element and the least expensive.
Both caffeine and alcohol should be avoided because it
makes body dehydrated.
 You are not allowed to eat while having your training
3. After an Activity
Continue to replace body fluids but don’t rush yourself to
eat. Wait for a couple of hour before you eat and replace
the energy you consumed.

B. Sports Rest and Recovery

(Rest and Recovery in Training Program)
Rest in Training Program
In designing your sports training program, it is necessary that you also include the
duration of rest in every sets or activities. This can prevent fatigue during the training.

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Intensity, the demand of exercise and your primary goal in your training should be
consider in your rest time.
 Low intensity activity= less rest between sets
 Higher intensity= more rest between the sets.

Two Classification of Rest Time

1. Complete
 longer in duration and allows for more recovery of your central nervous system
 able to maintain your work capacity better
 maximize strength performance
 basically be at your strongest from setto-set and able to lift the most amounts
of weight for the most amounts of reps.
2. Incomplete rest times
 shorter in duration and allows for more accumulated fatigued (which is
associated with higher increases in growth hormone) along with various
metabolic benefits as well
 amount of neural recovery will be lower, and this
 means your strength and work capacity from set-to-set will be a lot lower as
well

Recovery Principle
In this principle athletes are advice to have adequate time to recover from training and
competition. It is because body was exposed to stress due to intense workout and
competitions. In this principle, it also provides time for mental preparation. Recovery
time defends on the intensity if the activity.

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Two Categories of Recovery
1. Short Term Recovery
 Known as active recovery
 Occurs after an intense activity or exercise
 It is more on a low intensity activity being engaged after the work out
 It can be acquire through cooling down
2. Long Term Recovery
 This is built for seasonal training program (seasonal training is for seasonal
sports and may be classed as summer or winter activities)
 It requires days or weeks for annual training
Other Ways for Rest and Recovery
1. Sleep
2. Stretching and cooling down
3. Have a massage.
4. Avoid overtraining
5. Proper nutrition, replacing body fluids and having healthy lifestyle are also ways
to help us in recuperating.

C. Sports and Stress

Stress is the body’s reaction to certain situations. It may be stress from oneself,
environment and even from others. It can cause also some body changes, such as
increase the heart rate, blood pressure, ventilation rate increases, perspiration and body
temperature. Sometimes stress can cause the “fight or flight” syndrome. Fight, athletes
will continue to compete and focus on the goal, while flight pertains to giving up and
lose of motivation and self -confidence.

Stress Management for Good Performance

Stress management is a skill wherein a coach or trainer can be used to reduced stress. It
is a process of eliminating or reducing the negative consequences of stress specifically
the physical and mental anxiety. This strategy can be implemented either before or after
practice and during the competition. Once emotional factors reduce or being stabilized,

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mental plans and problem solving even in a little time can be used to overcome
obstacles.
Below is the Lazarus Stress Model. This model according to stress guru, Richard
Lazarus (1999), presents to understand both factors that cause stress and the strategies
in coping it.

Stress Management Guideline for Coaches

1. Help athletes set realistic process and performance goals that keep success
challenging but realistic and personally controllable.
2. Assist athletes in minimizing unnecessary importance and uncertainty.
3. Develop athletes’ basic problem solving skills.
4. Use mental plans to deal with common problem situations and create a structured
approach to unexpected problems.
5. Help athletes develop and automate a total emotion management package to
effectively manage both types of anxiety.
6. Teach athletes to use integrated coping responses made up of counterarguments
they think as they inhale, a transition phrase “so”, and repetition of the relaxation
cue word as they exhale to manage emotions.
7. Select problem management strategies when obstacles are surmountable, time is
available and performance capabilities meet competitive demands.

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8. Choose emotion management strategies when time is limited, obstacles are
insurmountable and personal control fails to meet competitive demands.
9. Athletes should automate their TEMP by using imagery practice, sport practice
simulation, and available competitive opportunities.

D. How Sporty are you?

Factors affecting performance of the athletes can
also use as guide in assessing oneself in joining or
participating in any sports events.

Below is the table to guide you in assessing yourself.

Assessment Tools for Evaluating Oneself
1. PAR-Q
Here is another reference which you may use to initially assess the athletes.
(http://www.laurierathletics.com/files/brantford/fitness/FitnessAssessment-
2015- 16.pdf)

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 2. Level of Skill Proficiency Check your proficiency Level. What Level of Skills
are you?

3. Assessing the Level of your stress. This form can be use by the athletes to
evaluate their stress levels and how stress may be affecting their performance.

Athlete Stress Management Assessment Form

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 1. Amino Acids cannot be stored in the body, therefore athletes need to consume
protein every day. Thus, there are protein foods that considered incomplete
protein due to not having a high level of all essential amino acids like beans, peas
and nuts. However, it can be combined to complimentary (with missing amino
acids protein like rice and whole bread).
2. Water helps to supply nutrients for body and it helps for Temperature
Regulation. When a person perspires a lot, it means it should be replaced to avoid
dehydration.
3. Sports helps in managing stress. Exercise causes your body to release endorphins,
the chemicals in your brain that relieve pain and stress. It also reduces the levels
of stress hormones, cortisol and adrenaline.

Source:
Burton, Damon, and Thomas D. Raedeke. Sport Psychology for Coaches. United
States: Human kinetics, 2008.
M.D., Matthew J. Edlund. Psychology Today. July 14, 2011.
https://www.psychologytoday.com/us/blog/the-power-rest/201107/can-
rest-improve-your-sports-performance (accessed May 17, 2018).
Nelson, Karl and O'Connor, Bob. Playing the Offensive Line. United States: McGraw
Hill, 2006.
Stephen Mitchell, PhD, and EdD Jennifer L. Walton-Fisette. The Essential of Teaching
Physical Education. United States: SHAPE AMERICA-HUMAN KINETICS,
2016.

III. Exercise

A. What are the three kinds of nutrients needed for boosting energy level?

1. _______________ 2. ________________ 3. ________________

B. Read the following statements. Write T if the statement is True, F it the

statement is False.

___1. Stress is one of the physiological factors that affect performance.

___2. Overcoming stress is a result of stress management.
___3. Greater muscular tension is a behavioral symptom of stress.
___4. Stress can have positive effects.
___5. Assist athletes in minimizing unnecessary importance and uncertain is one
of the key roles can a coach do for his team.
4. True 5. True
3. False B. 1. True 2. True

3. Carbohydrates
A. 1. Fat 2. Protein
Answer Key:

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 3
Physical Education and Health | Lesson 2: Sports Health Discipline

Name: ____________________________ Teacher: ____________________________

Grade and Section: ____________________ Date: ______________________________

Timeliness of submission
10 points- on the deadline
MULTIPLE CHOICE. 8 points- 1-2 days passed deadline
Encircle the letter of your answer. 6 points- 3-4 days passed deadline
4 points- 5-6 passed deadline
2 points- 1 week passed deadline
0 point- more than one week

___1. What specific nutrient is essential for ___6. When is the great timing in drinking
building every part of the body, brain, heart, fluid preferably water to replace the lost fluid
organs, skin, muscle and blood? in your body?
a. Fats a. After an Activity
b. Water b. Before the Activity
c. Protein c. During the Activity
d. Carbohydrates d. A Week before the Activity
___2. What specific nutrient serves as the ___7. What is one of the vital parts to be
protective layer around vital organs and good done after an activity whether it is in low
insulator against cold? intensity or strenuous activity?
a. Fats a. Sleep
b. Water b. Rest
c. Protein c. Warm-up
d. Carbohydrates d. Cool down
___3. What nutrient is used by the muscles for ___8. This id the body’s reaction to certain
fueling energy? situations and can also cause the “fight” or
“flight” syndrome. What term is being
a. Fats described?
b. Water
c. Protein a. Stress
d. Carbohydrates b. Sleep
c. Rest
___4. The absence of this mineral in our body d. Exercise
can result to twitching, tremors and undue
anxiety. What kind of mineral is being ___9. Age and Gender: Physiological Factors
described?
_______ and ______: Psychological Factors
a. Iron
a. Diet and Stress
b. Sodium
b. Stress and Attitude
c. Selenium
c. Diet and Illness
d. Magnesium
d. Stress and Disability
___5. What kind of mineral works together
___10. Motivation and Personality:
with vitamins C, E and Beta Carotene and can
Psychological Factors
lessen micro-injuries to the small muscle
fibers? _______and _______: Physiological Factors
a. Iron a. Diet and Illness
b. Sodium b. Diet and Stress
c. Selenium c. Tension and Aggression
d. Magnesium d. Lifestyle and Personality

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 3
Physical Education and Health | Lesson 2: Sports Health Discipline

Name: ____________________________ Teacher: ____________________________

Grade and Section: ____________________ Date: ______________________________
General Instruction: The students are not allowed to have a face-to-face meet up with their
classmates/group mates due to COVID-19 pandemic.
Direction:

 This performance task can be done by trio or three students in a group.

 Each member should be assigned to search five (5) ways to achieve 1. Proper Nutrition
2. Proper Rest and Recovery and 3. Stress Management which can help in developing a
Sports Health Discipline.
 The content should provide a pictures, examples and descriptions.
 This task can be submitted in a hard copy or soft copy (PDF). Submit your work in a folder
with fastener clip/slider (hard copy).
 Submission date is on February 21, 2022.
 Format: Text – Century Gothic; Space – Single Space; Font Size – 12; Paper Size – Long
 Creativity is a plus.
Jornal Format:
I. Cover Page (With your names and section)
II. Content ()
III. Reflection (Each student. At least 3 paragraphs)
5 (Excellent) 4 (Good) 2 (Fair) 1 (Poor)
Selected items Selected items Select items and Select items and
that are important that are important details that discuss details that are not
and help make in discussing the the activities for important or
content activities for the the week, but they relevant.
interesting; the week; the details not be very
Content (50%) details focus on help the reader important.
the most important see things about
information. the items in
Choices help the interesting ways.
reader see things
in a new way.
Journal entry is Journal entry is Journal entry is Journal entry lacks
logical and generally logical somewhat illogical logical order and
Organization (30%) effective. and effective with and confusing in organization.
a few minor places.
problems.
Exceeds the Fulfills all of the Fulfills some of the Fulfills few of the
requirements of requirements of requirements of requirements of
the assignment the assignment. the assignment. the assignment.
Effort (10%)
and have put care
and effort into the
process.
Exceptionally Attractive and Acceptably Distractingly messy
attractive and neat in attractive but may or very poorly
Creativity (10%) particularly neat design and layout be messy at times designed. Does
in design and and/or show lack not show pride in
layout of organization work.
Timeliness: 10 Points – On time | 8 Points 1-2 days late | 6 Points 3-4 days late | 4 points 5 days-1 week
late | 0 points – more than a week late

TOTAL POINTS:

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