Senior High School

Department of Education
National Capital Region
SCHOOLS DIVISION OFFICE
MARIKINA CITY

HOPE 2
2nd Semester
Module 1: Healthy Mind in a Healthy
Body

Writer : Leah S. Bulay-og

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 What I Need to Know
This Module was designed & written to help you to understand the concept of
Modified Sports Activity & how they can help to improve one’s health through
regular participation. In this subject, we will discuss how to modify dual and
teams’ sports, which allows for students to participate in the action and helps
to keep the children safe from injuries as well in this pandemic time.
The lesson is arranged to follow the standard sequence of the course.
The module is divided into two parts namely:
LESSON 1:
Content Standard: The learners demonstrate understanding of sports in
optimizing one’s health as a habit; as a requisite for physical activity
assessment performance, and as a career opportunity.
Performance Standard: The learner lead sports events with proficiency and
confidence resulting in independent pursuit and in influencing others
positively.
Learning Competencies and Objectives:
 Recall the definition of sports and its benefits
 Describes the role of physical activity (sports) in managing one’s
stress.

What I Know
1. Which of the following is a physical benefit of participating in sports?
A. A stronger body C. Better coordination
B. Physical fitness D. All of the answers are correct.

2. Which of the following is not a social benefit of sports participation?

A. Teamwork C. Poor sportsmanship
B. Time management D. Responsibility

3. It is an outdoor or indoor game, competition, or activity needing physical

effort and skill and usually carried on according to rules.
A. Dance C. Recreational activity
B. Fitness D. Sports

4. Recreational sport is also called ____________ and is done for various

purposes, but
mainly for fun and entertainment in leisure time.
A. sport for all C. sport for me
B. sport for you D. none of the above

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5. It is the highest level of competitive sport.
A. Elite sports C. High class sports
B. Intramurals D. High class sports

What’s In

1. What are the physical activities did you enjoy in Health Optimizing
Physical Education (HOPE)1?
________________________________________________________________________
________________________________________________________________________
2. What are the benefits did you gain from engaging in Moderate to Vigorous
physical activities?
________________________________________________________________________
________________________________________________________________________
3. How did you continue your physical activities while schooling from home?
______________________________________________________________________________
______________________________________________________________________________

What’s New
HOW MANY WORDS OR GROUP OF WORDS CAN YOU SEARCH?
Directions: Find ten (20) words related to sports on the grid. Words appear
straight across, up and down, and up, and diagonally. Write your answer on
the provided table below.

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 What is It
LESSON 1: SPORTS & ITS BENEFITS
In this pandemic time students will continue studying to achieve academic
success. But students sometimes need a break from online class and release
some energy.
Engaging in sports or any physical activities each week helps improve
students’ focus on schoolwork, as well as help them lead happier, healthier
lives. Here are reasons why students should be involved in structured, after-
school physical activities.
Definition of sport used in the dictionary says: SPORT is an outdoor or indoor
game, competition, or activity needing physical effort and skill and usually
carried on according to rules.
Some people say that sport is a physical activity governed by rules and played
by individuals seeking to outperform opponents, while others can understand
sport as organized spontaneous exercises or games, or as a competitive or
non-competitive process through which an individual obtains physical skills,
mental relaxation and bodily fitness.

KINDS OF SPORTS
Recreational sport is also called sport for all and is done for various purposes,
but mainly for fun and entertainment in leisure time. An increasing number
of people are becoming health-conscious and do recreational sport activities
and various keep-fit exercises to maintain or improve their physical as well
as mental fitness and health, to affect their flexibility, to strengthen their
muscles and shape the body, to delay ageing symptoms, etc. Some people
desire to learn new skills or experience new feelings through sport activities.
Some people might have social reasons for their participation in sport
including the need of integration, friendship, teamwork, support, recognition
etc.
Competitive sport is done mainly for performance, for achieving good results
in competitions, defeating opponents, and becoming the winner or record
holder. People who do competitive sport train hard and regularly and
participate in various forms of competition. They are organized and belong to
different sport teams, clubs, associations, or federations.
The highest level of competitive sport is elite sport (top performance sport). Elite
athletes must sacrifice almost everything to their sport. It lasts many years to
become an excellent sportsman. Such a process means years of hard everyday
training, effort and drudgery, years of pain and stress as well. Financial and social
background is a necessity. Elite athletes are often professionals who make living
through sport. They follow principles of sport training to make progress, including
various regeneration programs. The elite sport is linked with a serious problem –
doping, the use of illegal substances to improve performance.

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 SPORTS CATEGORIES
INDIVIDUAL SPORTS
There are certain sports, such as golf, bowling, and track and field that, for the
most part, are considered individual sports, which are sports played alone
without teammates.
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.
Arnis Bowling Figure skating
Archery Boxing Golf
Badminton Cycling Surfing
Swimming Track and field Wrestling

DUAL & TEAM SPORTS

Dual and team sports may seem different, but many of their strategies are
similar, and participating in one can help strengthen skills in another. Both dual
and team sports are about competing against an opponent with the goal to win.
Therefore, what makes dual sports different from team sports? As you may
already know from experience, team sports involve organized groups of players
competing against each other. These include sports such as football, soccer,
lacrosse, volleyball, basketball, softball, and baseball. Dual sports, on the other
hand, are played by two people striving against one another. Examples of dual
sports include tennis and racquetball.
Some sports can dual and team. For instance, wrestling can be considered both
a dual and a team sport, as the wrestler must compete individually on the mat
against his or her opponent, but his performance affects the overall team's score.
baseball gymnastics football
basketball speak takraw softball
THE HEALTH AND FITNESS BENEFITS OF SPORTS
PHYSICAL BENEFITS
 Playing sports can make you
stronger and healthier,
contributing to lower obesity
rates.
 Active people tend to have lower
rates of diabetes and high blood
pressure.
 Exercising regularly through
sports programs could contribute
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to better heart and lung function.
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 HEALTHY SOCIALIZING
 Playing sports can help develop
friendships centered on healthy, safe,
and enjoyable activities.
 Through sports you will meet people
with a similar interest to yourself and
are likely to gain many new friends.
 Team practice and competitions
provide socializing options that are
https://picryl.com/media/the-navy-womens-
healthier and more active compared
volleyball-team-celebrates-their-victory-over-army- with regular sessions of other more
during-round-01864b?fbclid=IwAR0TKdP- sedentary activities.
zVL2tZJfmELpjg7g-Eh-
wKDNhiqnRlJ8eMNwCR6bn8Tz6U0YV_4  Sports are a great way for families to
get exercise together.
CONTRIBUTING TO ACADEMIC
SUCCESS
 Accdg. to research people who play
sports tend to perform better at
school.
 Physical activity can boost
observational skills, improve focus,
and even develop our abilities to
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improvise.
mtQ-oL2M0GLjCPEQPgN_olUmRwWN-1tMyC_-
btedigiGVk  Mastering fundamental movement
skills boosts brainpower and
academic performance.
BUILDING CHARACTER VALUES
 Playing sports can help teach honesty,
teamwork, and fair play. Sports allow you
to experience the highs and lows of both
winning and losing!
 Learning to follow rules and respecting
teammates and opponents can also be
useful.
 Experiencing the role of a graceful winner
and loser teaches people about being
humble, and competition in general can
teach individuals about self-respect,
confidence and managing stress.
 Taking on leading roles within your team
can also teach leadership, according to
the Palo Alto Medical Foundation.
 Sports allow you to experience the highs
and lows of both winning and losing!

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 What’s More
Activity 1: Mind Map
Give a short description and example of the category and kind of sports.

Write the following benefits you can gain if you will be engaging in sports
activities.

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 What I Have Learned

1. Why is sports and physical activity important?

_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________

2. What are the physical benefits of sports?

_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________

3. Do you think sports can give more impact your life?

_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________

What I Can Do
In this activity you’re going to create an infographics to promote the
importance of Sports.
Infographics – are a visual representation of data. In creating infographics
you are going to use information, visual and technology literacies
Procedure:
1. Create an infographics based on what you have learned about sports.
2. Focus on the importance of engaging into sports as your daily physical
activity.
3. You may use the information on the “What I Have Learned” part.
4. You may use the basic version of the following tools for free:
A. PiktoChart
B. Canva
C. Infogram
D. Venngage
E. Dipity
F. iCharts
5. Post on your Facebook account or any social media platform to promote
the importance of engaging to sports and the benefits you will gain from it.
You could also draw or paint your work to be posted on your teachers group
page.
6. See sample below
7. Your grade will be based on the rubric scale below.

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 Assessment
Make an essay about “Families that Play Together Stay Healthy Forever”

RUBRICS FOR ESSAY WRITING

Needs Satisfactory Outstanding

Unsatisfactory Improvement 15 pts 25 pts
0 pts 5 pts
Content & Unsatisfactory Needs Satisfactory Outstanding
Development Improvement
- Content is - Content is - Content is
incomplete. - Content is not accurate and comprehensive,
- Major points are comprehensive persuasive. accurate, and
not clear. and /or - Major points are persuasive.
-Specific examples persuasive. stated. - Major points are
are not used. - Major points are - Responses are stated clearly and
addressed, but adequate and are well
not well address topic. supported.
supported. - Content is clear. - Responses are
- Responses are -Specific examples excellent, timely
inadequate or do are used. and address topic.
not address topic. - Content is clear.
-Specific examples -Specific examples
do not support are used.
topic.
Organization & Unsatisfactory Needs Satisfactory Outstanding
Structure Improvement
- Organization - Structure is -Structure of the
and structure - Structure of the mostly clear and paper is clear and
detract from the paper is not easy easy to follow. easy to follow.
message. to follow. - Transitions are - Transitions are
- Writing is - Transitions need present. logical and
disjointed and improvement. - Conclusion is maintain the flow
lacks transition of - Conclusion is logical. of thought
thoughts. missing, or if throughout the
provided, does not paper.
flow from the - Conclusion is
body of the paper. logical and flows
from the body of
the paper.

Additional Activities

Create your own infomercial about the positive effects of engaging into sports.

An infomercial is a longer-form video or television advertisement that acts as a

stand-alone program to pitch a good or service with a call to
action. Infomercials are different than regular commercials because they last longer
and have no breaks in the program.

Example:

https://youtu.be/iI5zN
sPEtQU

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 What’s In

Do Sports Relieve Stress?

One of the benefits in engaging into sports is when you are physically active,
your mind is disturbed from daily stresses. This can help avoid getting stuck
by negative thoughts. Exercise lessens the levels of stress hormones in your
body. At the same time, it stimulates production of endorphins (are chemicals
produced by the body to relieve stress and pain). So, start being active! Play
sports and be Positive!

What’s New
PUT YOUR GLASS DOWN
A professor entered his classroom with a glass of water. He raised the glass of
water. everyone in the room expected the: half entry or half full” question.
Instead, to everyone’s surprise, the professor smiled and inquired: “How heavy
is this glass of water?”.
The answers called out for the range from 8 Oz to 15 Oz.
“I need to weigh it to know how much exactly it weighs. But the question, I
really want you to answer is – what if I held the glass up for a minute?”, asked
the professor.
“Nothing” the students answered unanimously.
“But what if I hold it for an hour?” asked the professor.
“Your arms will start aching “, answered one of the students.
“You are right! But what if I held it up for a whole day?”, queried the professor.
“Your arms will feel numb, your muscles get stressed and it may even get
paralyzed” ventured another student.
“You are right!”, exclaimed the professor. “So, what should I do to avoid the
pain “asked the professor.
“Keep the glass down”, answered a student.
“Exactly!” said the professor. He continued “In all the case the weight of the
glass remains the same. But longer I held it up, heavier it becomes.
The stress and worries in life are like the glass of
water. If you think about them for a while, nothing
happens. Think about them for longer, they will
start hurting. Think about them for even longer,
you will feel stress and be paralyzed”
It is important to think about the problems in the
life. But you should not carry the stress long
enough that it begins to ache and paralyze your
life. It is important to let go of your stresses. Do not
carry your stress all day and always remember to
put the glass down before you go to bed!
https://medium.com/motivationapp/the-weight-of-the-
glass-a0e120ed90b3
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 What is It

Lesson 2: Exercise Your Stress Away

Stress is a feeling of emotional or physical tension. It can come from any event
or thought that makes you feel frustrated, angry, or nervous. 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. But when
stress lasts for a long time, it may harm your health.
Stress is an important portion of our daily lives and can have both positive
and negative effects. The stress reaction is mainly defined by our assessment
of an event, transition, or problem. Finding stability in our lives and managing
our stress can be a challenge. It is important to recognize the degree to which
we are affected by the stress in our everyday lives and know how to move
towards strategies to make it better.
STRESS SIGNALS
FEELINGS BEHAVIORS THOUGHTS PHYSICAL
 Nervousness  Crying  Self-criticism  Sleep disorder
 Bad temper  Increase or  Trouble in  Stiff muscles
 Fear decrease desire concentrating or  Headaches
 Irritability for food, making decision  Cold & sweaty
 shame  Acting on  Poor memory hands
impulse  Anxiety about  Back or neck
 Alcohol or other the future problems
drug use  Recurring  Stomach
including thoughts distress
smoking  Fear of failure  More colds and
 Tense laughter infections
 Teeth grinding  Fast breathing
or jaw gritting  Palpitation
 Stammering or  Trembling
other speech  Dry mouth
trouble
 Being clumsy or
accident prone

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SOURCES OF STRESS (STRESSORS)
Most of the teens experience more stress when they perceive a situation as a
dangerous, difficult, or painful and they do not have a resource to cope with
it. Some sources of stress for teens might include:
 School demands and frustrations
 Negative thoughts and feelings about self
 Changes in their body
 Problems with friends and / or peers at school
 Unsafe living environment / neighborhood
 Separation or divorce of parents
 Chronic illness or severe problems in the family
 Death of love one
 Moving or changing school
 Taking on too many activities or having too high
expectation
 Financial problems with the family

WHAT IS THE ROLE OF PHYSICAL ACTIVITY IN STRESS MANAGEMENT?

Physical activity can help lower your overall stress levels and improve your
quality of life, both mentally and physically. Exercising regularly can have a
positive effect on your mood by relieving the tension, anxiety, anger, and mild
depression that often go together with stress. It can improve the quality of
your sleep, which can be negatively impacted by stress, depression, and
anxiety. It can also help boost your confidence levels.
How Does Exercise Help with Stress?
 MOOD ELEVATION - Exercise can be a great way to lift your mood and
improve your ability to deal with stress. When you exercise, your body
often feels more relaxed and calmer, but there are mental benefits, too.
Exercise can also improve quality of sleep which certainly can have an
impact on one’s general mood.
 ENDORPHIN RELEASE - Physical activity may help bump up the
production of your brain's feel-good neurotransmitters, called
endorphins. Although this function is often referred to as a runner's
high, any aerobic activity, such as a rousing game of tennis or a nature
hike, can contribute to this same feeling.
 MEDITATION -LIKE QUALITIES – After engaging in a long run or walk,
several laps in pool or any kind of activities like washing clothes and
gardening, you may find that you’ve forgotten the day’s irritations and
concentrated only on your body movements.
As you begin to regularly shed your daily tensions through movement
and physical activity, you may find that this focus on a single task, and

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 the resulting energy and optimism, can help you stay calm, clear and
focused in everything you do
 REDUCTION OF FIGHT OR FIGHT RESPONSE - It reduces negative
effects of stress. Exercise can provide stress relief for your body while
imitating effects of stress, such as the flight or fight response, and
helping your body and its systems practice working together through
those effects. This can also lead to positive effects in your body—
including your cardiovascular, digestive and immune systems—by
helping protect your body from harmful effects of stress.

PUT EXERCISE AND STRESS RELIEF TO WORK FOR YOU

Cardiovascular and Aerobic Exercises
Cardiovascular and aerobic exercises are great for creating the intensity
required for the release of mood-raising endorphins in your body.
Aerobic exercises are those that get your heart rate up, like jogging,
swimming, cycling, brisk walking, or using an elliptical trainer. You can
also get your heart rate up by doing activities like gardening and
dancing—both have been shown to reduce depression and anxiety.

What’s More

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II- For each of the following experiences, check the phrase or situation that
has been a part of your life over the past month.
1. Lacking your activities in school
2. Lack of privacy
3. Being bullied in school
4. Conflicts with siblings
5. Being let down or disappointed by friend
6. Too many things to do at once
7. Being taken for granted
8. Financial Problem with family
9. Having your trust betrayed by a friend
10. Separation from people you care about
11. Struggling to meet your own standards of performance and
accomplishments.
12. being taken advantage of
13. Not enough leisure time
14. Having your actions misunderstood by others
15. A lot of responsibilities
16. Dissatisfaction with academic grades
17. Not enough time to meet project deadlines
18. Not enough money to join friends in their activities like dining
out
19. Parents too busy with work and spend little time with you
20. Not accepted by friends

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Now look at the list and the items that you have checked and analyze those
situations. Using positive response how are you going to cope with these
stressors?

Example:
6. I will do my “Things to do List” and write which will be prioritize first
and ask some help to my family/household members, friend or ask the
teacher concerned to adjust deadlines if it is for school activities.

What I Have Learned

1. How do you know that you are stressed?
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
2. How much stress do you think you are currently under?
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
3. How are your stress signals different for different types of stressors?
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
4. What are some ways that you usually remove or reduce the stress that
cause you physical, emotional, or behavioral difficulties?
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
5. In what way does physical activity help reduce the stress that you are
experiencing?
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
6. What are some of the suggested exercise or physical activities that can
help you manage stress?
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________

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 What I Can Do
Activity 1:
Let’s STRESS/STETCH Out!
Let us move and stay away from STRESS! Do the Sports Dance!

 Select the kind of music you want (lively or mellow)

 Choose one kind sports do you like most. (Individual, Dual or Team
Sports)
Example:
Swimming – steps like freestyle, backstroke, breaststroke, and
butterfly
 Use an application (if available) that will document your performance.
 Using the basic skills or movement of the sports you choose, apply it
in form of dancing (it sounds funny but challenging).
 Do it for 3 minutes or more if you want. Have Fun!

Activity 2:

POSTER MAKING

Stress Free Living By Engaging Into Physical Activity.

Assessment
Write an Essay about “Coping With COVID-19-Related Stress as A
Student”

RUBRIC
Needs Improvement Satisfactory Outstanding
Unsatisfactory 5 pts 15 pts 25 pts
0 pts
Content & Unsatisfactory Needs Improvement Satisfactory Outstanding
Development
- Content is - Content is not - Content is - Content is
incomplete. comprehensive and accurate and comprehensive, accurate,
- Major points are /or persuasive. persuasive. and persuasive.
not clear. - Major points are - Major points are - Major points are stated
-Specific examples addressed, but not stated. clearly and are well
are not used. well supported. - Responses are supported.
- Responses are adequate and - Responses are excellent,
inadequate or do not address topic. timely and address topic.
address topic. - Content is clear. - Content is clear.
-Specific examples do -Specific examples -Specific examples are
not support topic. are used. used.

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 Organization Unsatisfactory Needs Improvement Satisfactory Outstanding
& Structure
- Organization and - Structure of the - Structure is -Structure of the paper is
structure detract paper is not easy to mostly clear and clear and easy to follow.
from the message. follow. easy to follow. - Transitions are logical
- Writing is - Transitions need - Transitions are and maintain the flow of
disjointed and improvement. present. thought throughout the
lacks transition of - Conclusion is - Conclusion is paper.
thoughts. missing, or if logical. - Conclusion is logical and
provided, does not flows from the body of the
flow from the body of paper.
the paper.

Additional Activities

Let’s Do this!

Stress-Reducing Activities You Can Do at Home

Choose an activity that makes you relax every time you feel you are pressured and
stress out. Write down how did you do the activity and how it feels after the
activity.

DO A QUICK DO GIVE POINT YOUR DANCE LIKE

EXERCISE SOMETHING YOURSELF A BRAIN AT A NO ONE IS
TACTILE MASSAGE PROBLEM WATCHING

This Photo by
Unknown Author is
licensed under CC
BY

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 TAKE A BATH STRETCH MEDITATE— GO ON A DOODLE
YOURSELF OR EVEN JUST CLEANING
CONSCIOUSLY
BREATHE

This Photo by This Photo by

This Photo by This Photo by

Answer Key

5. D 10. Boxing
4. A Cycling 20. 9. Softball
3. D Surfing 19. 8. Buliaras
2. C Swimming 18. 7. Table Tennis
1. D Archery 17. 6. Football
What I Know Arnis 16. 5. Dancespost
Golf 15. 4. Badminton Vary
Bowling 14. 3. Athletics
Basketball 13. 2. Speak takraw Answers may
Baseball 12. 1. Gymnastic
Wrestling 11. What's New LESSON 2
LESSON 1

References
Books
Mangubat, Anamaria S., Tolitol, Marivic B., Urbiztondo, Stella Marie M. Vergara, Lordinio A., HOPE-
Fitness and Sports . Vibal Group, Inc. 2016.
Turpio, Artur Fernandez, Grade 11 Physical Education (HOPE 1) Senior High School. Scolaire
Publishing 2016

Websites
Broussard, Author, Ann Lee, Jeren Goldstein, and Sylvia Walford. n.d. “DOCUMENT RESUME ED
462 802 EC 308 877.” Accessed July 23, 2020. https://files.eric.ed.gov/fulltext/ED462802.pdf.
“Limbo Instructions.” n.d. Accessed July 21, 2020.
https://www.gamezonwheelz.com/uploads/2013/01/Limbo-Instructions.pdf.

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Pegg, Adrienne. Physical Activity Readiness Questionnaire (PAR-Q) and You. 2011.
https://www.acgov.org/cao/rmu/documents/parQandSafety.pdf
“Physical Education and Health Learner’s Material Department of Education Republic of the
Philippines.” n.d. Accessed July 23, 2020. https://depedligaocity.net/PE11LM.pdf.
“Physical Fitness and You.” n.d. Accessed July 23, 2020.
https://www.weschools.org/Downloads/Chpt%203%20Lesson%201.pdf.
2020. Wordpress.Com. 2020. https://anjumsultanablog.files.wordpress.com/2015/11/moderate-
and-vigorous-pa.jpg?w=930.

laine Maspinas. 2018. “Health Education 7 1st Quarter Lesson 4 Management in Health Concerns….”
July 22, 2018.
https://www.slideshare.net/ElaineLachica/health-education-7-1st-quarter-lesson-4-management-in-
health-concerns-during-adolescence.

“FITNESS PLEDGE FORM-"I AM COMMITTED TO BETTER HEALTH".” n.d.

http://rockriverrapids.com/DocumentCenter/View/736/Derby-Walks-Renewal-Form-May-15-
2017?bidId=

Videos
Pictures
Elaine Maspinas. 2018. “Health Education 7 1st Quarter Lesson 4 Management in Health
Concerns….” July 22, 2018. https://www.slideshare.net/ElaineLachica/health-education-7-1st-
quarter-lesson-4-management-in-health-concerns-during-adolescence.
2020. Wordpress.Com. 2020. https://anjumsultanablog.files.wordpress.com/2015/11/moderate-
and-vigorous-pa.jpg?w=930.

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 Development Team of the Module

Writer: Leah S. Bulay-Og

Editors: Jovita Consorcia F. Mani
Reviewers:
Illustrator:
Layout Artist: Maria Isabe G. Tutor
Management Team:
Sheryll T. Gayola
Assistant Schools Division Superintendent
OIC, Office of the Schools Division Superintendent

Elisa O. Cerveza
Chief, CID
OIC, Office of the Assistant Schools Division Superintendent

Jovita Consortia Mani

EPS-MAPEH

Ivy Coney A. Gamatero

EPS – LRMS

For inquiries or feedback, please write or call:

Schools Division Office- Marikina City

Email Address: sdo.marikina@deped.gov.ph

191 Shoe Ave., Sta. Elena, Marikina City, 1800, Philippines

Telefax: (02) 682-2472 / 682-3989

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City of Good Character
DISCIPLINE • GOOD TASTE • EXCELLENCE