(Urbiztondo, 2012)

PHYSICAL EDUCATION
AND
HEALTH 11

Prepared by:
Mrs. Arnelette Coronado

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 San Pablo Colleges
Senior High School Department

RECREATIONAL ACTIVITIES
THIRD QUARTER
MODULE 2:

https://www.google.com/search?q=individual+and+dual+sports&tbm=isch&ved=2ahUKEwiY9ruRl4T1AhUZx2EKHWxDB8sQ2-
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4&biw=1094#imgrc=awMgRtynDqCYQM

At the end of the lesson, students must able to:

1. Appreciste what is the importance of benefits of

Individual and dual sports;
2. Identify the benefits of Individual and Dual
sports.

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OVERVIEW:
In individual sports, no partner is required to compete or play the game while dual sports are
sports that require two players on each side.

ENGAGEMENT

Lets play, 4 pics one word. Try to asnwer this game for you to know what is our topic
for this module. Put your asnwer on the in each empty box of letter.

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 EXPLORATION

HEALTH BENEFITS OF INDIVIDUAL SPORTS

1. ARCHERY
2. WEIGHTLIFTING
3. SWIMMING
4. BOWLING
5. SURFING

1. ARCHERY

https://sportsmatik.com/sports-corner/sports-know-how/archery/

The following are several of the most significant health benefits that the sport of archery
provides to its participants.

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1. Increased Heart Health

 Archery is a great way to improve your cardiovascular health.

 The physical exertion that is required to shoot a bow elevates your heart
rate, as does walking to and from your target when retrieving arrows.

 This gets your blood pumping and burns calories, in much the same way as
other forms of exercise.

 The best part, about this, is that you are able to exercise in a manner that is
enjoyable and does not feel forced.

2. Muscle Strengthening

 This building of muscle also makes it easier to draw a bow with the passing of
time.
 Your shoulder, back, chest, arm, and core muscle groups all receive a
workout when shooting a bow.
 This can often be felt after a long day of practice, as the repetitive drawing of
a bow begins to take its toll.
3. Stress Relief
 Stress is known to be a leading cause of many secondary medical issues, such
as high blood pressure, heart disease, obesity, and diabetes.
 Luckily, archery is a wonderful way to blow off steam and cut out much of an
individual’s day to day, or weekly stress.
4. Hand-Eye Coordination Improvement
 The success of an archer is highly dependent upon their level of hand-eye
coordination.
 This is an important trait to develop, as hand-eye coordination provides us
with the ability to complete a number of day to day tasks, such as tying our
shoes or driving a vehicle.
5. Increased Depth Of Focus
 Even more so than raw physical ability, success in the sport of archery is
heavily reliant upon one’s ability to focus on a singular task.

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  With regular practice comes an ever-increasing ability to live in the moment,
and block out any distractions that can thwart your efforts.

2. WEIGHT LIFITNG

http://www.edubilla.com/sport/weightlifting/

Its benefits include improved posture, better sleep, gaining bone density, maintaining
weight loss, boosting metabolism, lowering inflammation and staving off chronic
disease, among a laundry list of positives.

Here’s a look at reasons why resistance training is incredible for your health.

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The Amazing Health Benefits of Olympic Weightlifting
1. ATHLETICISM
 Olympic weightlifting has no equal for developing speed, flexibility and
coordinated total-body strength and muscle.

2. CONTROL AND SKILL

 In competitive weightlifting the two lifts are the snatch and the clean and jerk.
 The objective of the snatch is to lift the barbell from the ground to overhead in
one continuous motion.
 The clean and jerk, as its name suggests, is made up of two movements.
 First the barbell is lifted from the floor to shoulder-height. During the jerk the
lifter raises the barbell to a stationary position above the head, finishing with
straight arms and legs.
 Both lifts demand coordination, flexibility and complete concentration.

3. PHYSIQUE
 If combined with plenty of whole food nutrition and sound recovery you can
build amazing fitness conditioning, superior cardiovascular conditioning and
skills and physique to back it up.
 Weightlifting boosts the core, as well as the gluts, upper back, triceps and grip.

3. SWIMMING

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 Swimming is a great workout because you need to move your whole body against the
resistance of the water.

Swimming is a good all-round activity because it:

 keeps your heart rate up but takes some of the impact stress off your body
 builds endurance, muscle strength and cardiovascular fitness
 helps you maintain a healthy weight, healthy heart and lungs
 tones muscles and builds strength
 provides an all-over body workout, as nearly all of your muscles are used during
swimming.

Other benefits of swimming

Swimming has many other benefits including:

 being a relaxing and peaceful form of exercise

 alleviating stress
 improving coordination, balance and posture
 improving flexibility
 providing good low-impact therapy for some injuries and conditions
 providing a pleasant way to cool down on a hot day
 being available in many places – you can swim in swimming pools, beaches, lakes, dams
and rivers. Make sure that the environment you choose to swim in is safe.

4. BOWLING

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1. Muscle toning and strengthening

 Bowling helps promote muscle exercise of the lower body, as you are doing a lot
of walking with the extra weight of a bowling ball in your hands.

2. Weight loss

 Bowling helps you slim down by speeding up your metabolism. Although the
game is restricted to a small area, your constant movement while playing helps
burn excess fat.

3. Improve social life

 Bowling leagues and teams allow you to meet fellow players and spend time
with old friends.

 Finding companionship through bowling leagues and teams can ease loneliness
in the elderly and others who live alone, reducing stress and depression.

4. Reduce risk of disease

 Exercise, including bowling, lowers your risk of stroke, heart attacks,

diabetes, increases bone density, improves circulation, lowers cholesterol
levels and blood pressure, and helps your body utilize oxygen better.

 Try to bowl once or more each week for optimum benefits.

5. Can be enjoyed at any age

 Bowling is one of the few sports that allow you to compete at any age and
become a pro.

 There’s a low risk of injury, which makes it a popular game for older individuals.
Many bowling alleys can accommodate those in wheelchairs and bowlers who
are blind.

6. Stress relief

 By engaging in physical activity, bowling allows us to relieve daily stress.

 Socializing with people during the game also acts as a mental stress reliever.

7. Easy to learn
 It encourages easy adjustment methods, which is why it is liked by most children
and adults. In the opinion of 95% bowlers, it can be played for recreation,
relaxation, competitively and socially.

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  The simplicity of this game is making it a favorite sport of people all over the
world.

8. Hand-eye coordination
 Throwing the bowling ball and hitting the pins requires a great amount of hand-
eye coordination.
 This kind of focus stimulates mental alertness, concentration and tactical
strategy.

5. SURFING

https://www.britannica.com/sports/surfin

Here’s our round up of some of the amazing benefits of surfing, explaining why it is so good for
body and mind.
1. BOOSTS HEART HEALTH
 Surfing is a great cardiovascular exercise.
 The workout you get through surfing builds up heart strength through a
mixture of paddling, standing on the board and working your core
muscles.
 We love the way it makes you feel but the impact it has on your overall
fitness by improving your heart health

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 2. IMPROVES HEALTH
 The good news for surfers is that regular cardio workouts do appear to
contribute to better sleep patterns.
3. STRENGTHEN MUSCLES
 As well as building muscle strength in your upper body and legs, the
cross-training effect of surfing is a brilliant workout for your core, making
it a full body workout.
4. BURN CALORIES
 Officially classed as a ‘vigorous’ exercise by health experts, surfing is a
great way to burn calories and burns roughly the same amount of
calories as football, rock climbing or a session in the gym.
 It is also low impact, so much better for your knees and hip joints than
exercises like running.

BENEFITS OF INDIVIDUAL SPORT IN GENERAL

Here are just a few of the advantages of participating in an individual sport

1. Improved Physical Fitness and Health

 While physical fitness and health can improve in any sport, these improvements
can be more pronounced at the individual level.
 Rather than relying on a teammate to fill in the gaps in areas of fitness where
you’re weaker, you have the opportunity to improve these skills yourself. As a
result, you’ll have a well-rounded fitness base that contributes to your overall
health and wellness.

2. Sense of Ownership and Responsibility

 In individual sports and activities like martial arts, each student is responsible for
their learning, movements, and advancement.
 As a result, students come to own their own successes as well as
disappointments.
 Learning to celebrate accomplishments and coping with mistakes or failures
contribute to the individual’s sense of ownership and responsibility.

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 3. Individual Learning and Pacing
 In individual sports, athletes learn at their own pace.
 This takes a lot of pressure and comparison out of the learning process.
 Learning is more fun and fulfilling than stressful, making it more likely that you’ll
stick with the sport long-term.

4. Self-Motivation and Mental Toughness

 Another advantage of individual sports is that they teach athletes to motivate
themselves.
 The desire to become mentally tough, resilient, and disciplined has to come from
within.

WHAT ARE DUAL SPORTS?

HEALTH BENEFITS OF THE POPULAR DUAL SPORTS INCLUDES:

1. BADMINTON

Badminton offers a whole host of benefits ranging from increasing life expectancy and mobility
to promoting heart health and exercise for all ages and abilities.

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1. Badminton is a Total Body Workout
 While you’re lunging, diving, running and getting your heart pumping, playing a game of
badminton can help you burn around 450 calories an hour.
 The varied movements provide a powerful cardio workout by engaging the entire body,
including the hamstrings, quads, calves and your core.

2. Socializing
 Badminton is a fun and flexible sport that can be enjoyed around your busy schedule.
 Our courts are available to hire during the day, in the evenings and on weekends. You can
even use your workout as an opportunity to socialise and catch-up with friends and family.

3. Heart Health
 A healthy heart is essential to ensure your body functions correctly and properly.
 Badminton decreases the levels of ‘bad’ cholesterol, which can block your blood vessels
and improves the levels of good cholesterol.
 This leads to a reduced risk of hypertension (high blood pressure), heart attack and stroke.

4. Badminton is a flexible exercise

 Everyone can enjoy badminton, regardless of your fitness or health.
 You can choose a more or less intense workout by altering the pace you’re playing at.
 This is to suit your individual needs and the needs and abilities of the other players.

5. Child Friendly
 It can sometimes be difficult to motivate your children to get out and about and take part
in physical activity outside of school
 . By bringing them to a badminton session they’ll be able to learn about the importance of
health and fitness and learn new skills.

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 2. CHESS

Keep reading to learn what we know about the benefits of playing chess.

1. Chess improves memory

 Skilled chess players also have a better than average ability to remember and
quickly recognize visual patterns.
2. Chess can make therapy more effective
 Considered a creative therapy strategy, chess allows you to see your reactions to
stress and to challenges as they arise in the course of a match.
 Your therapist is present to help you evaluate your responses and learn more
about why you respond to problems the way you do.
3. Chess leads to better planning skills
 Chess games are known for long periods of silent contemplation, during which
players consider each move.
 Players spend time anticipating their opponents’ responses and attempting to
predict every eventuality.

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3. TABLE TENNIS

Some of the many health benefits of table tennis include:

1. Improving hand-eye coordination.
 An intense game of table tennis stimulates mental alertness and concentration
and develops mental acuity.

2. Improving reflexes.
 Due to the fast-paced, short-distance nature of the sport, both gross and fine
muscle movements are improved.
3. It’s easy on the joints
 Table tennis is the perfect choice for people who had knee surgery, history of
back problems, or simply those who are tired of twisting their ankles while
playing some other sports.
4. It burns calories
 Hate going to the gym? Try table tennis instead. It's a fun & easy way to burn
calories.
5. It’s a social sport
 Social interaction is very important for mental health.
 In a world so connected through technology, people are feeling more and more
disconnected from each other

6. It keeps your brain sharp

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  Table tennis also utilizes many different areas of the brain simultaneously as you
are tracking the ball, planning shots and strategies, and figuring out spins.

4. Lawn Tennis/ Tennis

Health Benefits of Lawn Tennis/ Tennis

Health benefits of tennis

Tennis can be a great workout and lots of fun. Playing tennis has many health benefits
including:

 increasing aerobic capacities

 lowering resting heart rate and blood pressure
 improving metabolic function
 increasing bone density
 lowering body fat
 improving muscle tone, strength and flexibility
 increasing reaction times

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Other benefits of tennis

As well as being a great physical workout, tennis is also:

 a non-impact sport
 a great way to meet people and spend time with friends
 Suitable for all ages and skill levels. Whatever your level, you can find someone of a
similar ability to play with
 helpful to reduce stress
 not dependent on youth or strength – you can play for a lifetime or start the game at
any age
 played all over Australia and through many parts of the world

BENEFITS OF DUAL SPORT IN GENERAL

Here are just a few of the advantages of participating in an dual sport

1. Learn different management techniques

 You are learning from two different coaches who will have two different
coaching styles.
 Having the experience to play under these differences allows you to
ultimately understand yourself better

2. Master the art of time management

 Dual-sport student athletes spend the majority of their school year in season.
 Dual-sport athletes are forced to prioritize their study schedules and make
sacrifices that others do not have to make.

3. Always competing
 Rather than participating in an “off season”, dual-sport athletes must always
prepare for the next big competition.
 These skills are developed at a high level by being a dual-sport athlete.

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 EXPLANATION
MODULE 2: BENEFITS OF INDIVIDUAL AND DUAL SPORTS
Full Name: Date:

Strand & Section: Score:

FOR THIS ACIVITY I WAN YOU TO GIVE 3 HEALTH BENEFITS ON EACH SPORTS. PUT YOUR
ANSWER ON THE SPACE PROVIDED GIVEN BELOW. (2pts )

HEALTH BENEFITS OF CHESS HEALTH BENEFITS OF TABLE TENIS

HEALTH BENEFITS OF ARCHERY HEALTH BENEFITS OF SURFING

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HEALTH BENEFITS OF WEIGHTLIFITNG HEALTH BENEFITS OF BADMINTON

HEALTH BENEFITS OF SWIMMING HEALTH BENEFITS OF BOWLING

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 EXTENSION
MODULE 2: HEALTH BENEFITS OF INDIVIDUAL AND DUAL SPORTS

Full Name: Date:

Strand & Section: Score:

For this activity I want to know your own experienced of being involved in any types of Sports
either in Individual or Dual Sports; and also kindly share to me the Benefits that you get from
that sport. Put your answer in the space given below.

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 EVALUATION

MODULE 2: BENEFITS OF INDIVIDUAL AND DUAL SPORTS

Full Name: Date:

Strand & Section: Score:

I. ENUMERATION (1pt.each)
A. GIVE AT LEAST 4 BENEFITS OF ARCHERY
1.
2.
3.
4.
B. GIVE AT LEAST 2 BENEFITS OF WEIGHTLIFTING
1.
2.
C. GIVE AT LEAST 5 BENEFITS OF SWIMMING
1.
2.
3.
4.
5.
D. GIVE AT LEAST 5 BENEFITS OF BOWLING
1.
2.
3.

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4.
5.
E. GIVE AT LEAST 2 BENEFITS OF SURFING
1.
2.
F. GIVE AT LEAST 3 BENEFITS OF BADMINTON
1.
2.
3.
G. GIVE AT LEAST 2 BENEFITS OF CHESS
1.
2.
H. GIVE AT LEAST 4 BENEFITS OF TABLE TENNIS
1.
2.
3.
4.
I. GIVE AT LEAST 5 BENEFITS OF LAWN TENNIS/ TENNIS
1.
2.
3.
4.
5.

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II. TRUE OR FALSE: Read each statement carefully. On the space provided each number write
“TRUE” if the statement is correct/true, then “FALSE” if the statement is wrong. (1pt.each)

_________1. Table tennis also utilizes many different areas of the brain simultaneously as you
are tracking the ball, planning shots and strategies, and figuring out spins.
_________2. Badminton games are known for long periods of silent contemplation, during
which players consider each move.
_________3. Badminton offers a whole host of benefits ranging from increasing life expectancy
and mobility to promoting heart health and exercise for all ages and abilities.
_________4. In dual sports and activities like martial arts, each student is responsible for their
learning, movements, and advancement.
_________5. Surfing is a great cardiovascular exercise.
_________6. Throwing the bowling ball and hitting the pins requires a great amount of hand-
eye coordination.
_________7. Chess is one of the few sports that allow you to compete at any age and become a pro.
_________8. Swimming is a great workout because you need to move your whole body against the
resistance of the water.

_________9. Table tennis is the perfect choice for people who had knee surgery, history of back
problems, or simply those who are tired of twisting their ankles while playing some other
sports.
_________10. Olympic weightlifting has no equal for developing speed, flexibility and
coordinated total-body strength and muscle.
_________11. Archery is a great way to improve your cardiovascular health.
_________12. Surfing boosts the core, as well as the gluts, upper back, triceps and grip.
_________13. Swimming tones muscles and builds strength.
_________14. Bowling leagues and teams allow you to meet fellow players and spend time with old
friends.

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_________15. Badminton is a fun and flexible sport that can be enjoyed around your busy
schedule.
_________16. Another advantage of dual sports is that they teach athletes to motivate
themselves.
_________17. Badminton is a fun and flexible sport that can be enjoyed around your busy
schedule.
_________18. Skilled chess players also have a better than average ability to remember and
quickly recognize visual patterns.
_________19. Dual-sport athletes are forced to prioritize their study schedules and make
sacrifices that others do not have to make.
_________20. Badminton decreases the levels of ‘bad’ cholesterol, which can block your blood
vessels and improves the levels of good cholesterol.

III. MATCHING TYPE: Match given type of sports description from COLUMN A to COLUMN B.
Write only the letter of the correct answer on the space provided before each number.
COLUMN A
_______1. This is a great workout because you need to move your whole body against the resistance of
the water.

_______2. It helps promote muscle exercise of the lower body, as you are doing a lot of walking
with the extra weight of a bowling ball in your hands.

_______3. It helps you slim down by speeding up your metabolism.

_______4. Leagues and teams allow you to meet fellow players and spend time with old friends.
_______5. This is a great cardiovascular exercise.
_______6. It offers a whole host of benefits ranging from increasing life expectancy and mobility
to promoting heart health and exercise for all ages and abilities.
_______7. A fun and flexible sport that can be enjoyed around your busy schedule.
_______8. It decreases the levels of ‘bad’ cholesterol, which can block your blood vessels and
improves the levels of good cholesterol.
_______9. Considered a creative therapy strategy.

23
_______10. This game is known for long periods of silent contemplation, during which players
consider each move.
_______11. This is the perfect choice for people who had knee surgery, history of back
problems, or simply those who are tired of twisting their ankles while playing some other
sports.
_______12. It also utilizes many different areas of the brain simultaneously as you are tracking
the ball, planning shots and strategies, and figuring out spins.
_______13. Its benefits include improved posture, better sleep, gaining bone density, maintaining
weight loss, boosting metabolism, lowering inflammation and staving off chronic disease, among a
laundry list of positives.

_______14. It keeps your heart rate up but takes some of the impact stress off your body.
_______15. It builds endurance, muscle strength and cardiovascular fitness.
_______16. It helps you maintain a healthy weight, healthy heart and lungs.
_______17. This is one of the few sports that allow you to compete at any age and become a pro.
_______18. It builds up heart strength through a mixture of paddling, standing on the board and
working your core muscles.

_______19. Players spend time anticipating their opponents’ responses and attempting to
predict every eventuality.
_______20. It improves muscle tone, strength and flexibility.

COLUMN B
A. WEIGHTLIFTING
B. ARCHERY
C. SWIMMING
D. TABLE TENNIS
E. CHESS
F. BADMINTION
G. TENNIS/LAWN TENNIS
H. SURFING
I. BOWLING

24
 “END OF INDIVIDUAL AND DUAL SPORTS”

Bibliography

(n.d.). Retrieved from https://answerstoall.com/users-questions/what-is-the-difference-

between-individual-and-dual-sports-and-games/
(n.d.). Retrieved from https://en.wikipedia.org/wiki/Individual_sport
(n.d.). Retrieved from https://www.realbuzz.com/articles-interests/sports-
activities/article/introduction-to-archery/
(n.d.). Retrieved from https://thedispatchonline.net/10816/multimedia/photo-essay/part-of-a-
bigger-team-individual-sports/
(n.d.). Retrieved from https://study.com/academy/lesson/individual-sports-definition-
examples-skill-development.html
(n.d.). Retrieved from https://www.sportanddev.org/en/learn-more/featured-sport/featured-
sport-boxing
(n.d.). Retrieved from https://philnews.ph/2020/03/05/dual-sports-examples-example-of-
these-sports/
(n.d.). Retrieved from https://philnews.ph/2020/03/05/dual-sports-examples-example-of-
these-sports/
Urbiztondo, S. M. (2012). Hope 3 Health - Optimizing Physical Education Dance . Mania, Cebu,
Davao: Vibal Group, Inc.
https://onenationjiujitsu.com/advantages-participating-individual-sport/
https://goodmenproject.com/guy-talk/advantages-dual-sport-athlete-fiff/

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