SELF-LEARNING MODULE

GRADE 8
QUARTER 2

WEEK 3
P.E.
MOST A. Undertakes physical activity and physical fitness assessments (PE8PF -Iia - h -23);
Conducts physical activity and physical fitness assessments of family/school peers
ESSENTIAL (PE8PF -Iia - 36)

LEARNING B. Prepares a physical activity program (PE8PF -Iic - 27)

COMPETENCIES C. Executes the skills involved in the sport (PE8GS - IId - h - 4); Displays tolerance and
acceptance of individuals with varying skills and abilities

1. Physical Fitness
TOPICS
2. Physical Activities
3. Endurance, Muscle and Bone Strengthening Activities: Basketball

Expectation

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

a. conduct physical activity and physical fitness assessment of family/school

peers;

b. undertake physical activity and physical fitness assessments.

c. prepare a physical activity program at home;

d. appreciate the importance of having a regular physical activity through

making a log or record;

e. execute the skills involved in sports.

f. name some bone and muscle-strengthening activities; and,

g. perform muscle and bone strengthening activity

 Brief Introduction

Health-related fitness activities play a vital role in the holistic development of a

person. The choice of fitness activities usually depends on an individual’s interests,
age, and ability. Health-related activities ensure cardiovascular fitness and, thus,
helps you in the process of aging. Health-related activities are provided for you to
have a better grasp of the lesson at hand. You will have various options in
selecting the most appropriate exercises or activities that will help you and your
family to achieve a level of physical wellness.
Being physically fit and healthy can help you get through with the stresses
and demands of life. It improves your self – esteem develops your confidence,
and clarifies your self - concept which can only be realized as you get older.

Exercise is any bodily activity that enhances or maintains physical

fitness and overall health and wellness. It is performed for various reasons, to aid
growth and improve strength, preventing aging, developing muscles and
the cardiovascular system, honing athletic skills, weight loss or maintenance,
improving health , and also for enjoyment. Many individuals choose to exercise
outdoors where they can congregate in groups, socialize, and enhance well-
being.

The Physical Activity Program refers to a variety of moderate and vigorous

physical activities. It gives data that can be utilized to make personal decisions
about the type and amount of exercise to pursue.

A physical activity program should always include the following kinds of training:

1. Flexibility training, which includes stretching and flexibility exercises. Execute

for 15 minutes/session, every day if possible.

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2. Resistance training includes weight training with machines, bands, balls, dumbbells,
barbells, bottled water, etc. Execute for 30-45 minutes/session, 3x/week for beginners.

Photos by: Aliexpress.com and dreamstime.com

3. Cardiovascular training, which includes aerobic training (any exercise that gets your
heart rate up). Examples for home base activities include Jogging in place, stationary
bike or stair climbing. Execute for 30-45

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Also, in making a physical activity program, the following must be considered:

1. Intensity- refers to how much energy is extended when exercising?

2. Frequency- refers to the number of times a week you do a physical exercise.

3. Type- refers to the exercise that you will include in your program.

4. Time- refers to the number of seconds, minutes, hours, or how long you do the
activity
 ENDURANCE, MUSCLE-AND BONE-STRENGTHENING ACTIVITIES: BASKETBALL

In this lesson, you will learn about team sport particularly Basketball and
basic skills. Basketball is the most popular sport in our country not only by adults
but also by children. This sport presents the opportunity to learn ball skills,
coordination, agility, and body control. Participating in this game can contribute
to the maintenance of an individual total fitness.

Muscle and Bone -Strengthening Activity

This kind of activity, which includes resistance training and lifting weights,
causes the body's muscles to work or hold against an applied force or weight.
These activities often involve relatively heavy objects, such as weights,
which are lifted multiple times to train various muscle groups. A muscle-
strengthening activity can also be done using elastic bands or bodyweight for
resistance (doing push-ups, for example).
It's essential to work all the major muscle groups of the body: the legs, hips,
back, abdomen, chest, shoulders, and arms. The benefits of muscle-strengthening
activity include increased bone strength and muscular fitness.
These are examples of muscle strengthening exercises:
1. Toe lift
2. Sit-ups
3. Half-squat
4. Push-ups

Bone-Strengthening Activity
This kind of activity (sometimes called weight-bearing or weight-loading
activity) produces a force on the bones that promotes bone growth and
strength. This force is commonly produced by impact with the ground.
Examples of bone-strengthening activity include
1. Jumping jacks
2. Running
3. Brisk walking
4. Weight-lifting exercises

Activity 1
Activity A: “Figure it Out!”
Directions: Describe the identity of each team sport, as indicated in the table
below.

Component of
Body Part/s
Team Sport Basic Skill Physical Fitness
Involved
Involved

Example:
Service Leg Flexibility
Sepak Takraw
 1. Baseball

2. Basketball

3. Football

4. Volleyball

Activity B: “We’re All in This Together”

Directions: Using the table below, there are sets of activities from each group of
exercises that you can pick or select to create and perform a 5-minute routine
with your family or peers to achieve a physically ready sports body. The
performance must have the following group of exercises: warm-up, workout
proper, and cool down.

Warm-up Exercises Work out Activities Cool Down Exercises

Head Rotation Jumping Jacks (10 Breathing Exercise

(Clockwise and repetitions)
Counterclockwise) Push-up (10 repetitions) (Inhale/Exhale)
Shoulder Rotation Sit-up (10 repetitions) Head Stretch (Right and
(Forward and Backward) Half-knee Squat Left)
Waist Rotation (10 repetitions) Shoulder Stretch
(Clockwise and Jog in place (15 seconds) (Right and Left)
Counterclockwise) Waist Bending
Knee Rotation (Right and Left)
(Clockwise and Lunge (Right and Left)
Counterclockwise)
Ankle Rotation
(Right and Left, Clockwise
and

Counterclockwise)

Warm-Up Exercises Duration Family or peers involved

1.

2.

3.

Work Out Exercises

1.

2.
3.

Cool Down Exercises

1.

2.

3.

Guide Questions:
After doing the activity, answer the following questions:

1. In doing the routine with your family, which performance is/are more
comfortable to do? Why?
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
2. What makes exercise an excellent means of enhancing family fitness and
wellness?
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
3. What values can be fostered when you and your family engage in a
team sport?

____________________________________________________________________
____________________________________________________________________
____________________________________________________________________

Activity 2
Activity A. My Physical Activities Record

Objective: Appreciate the importance of having a regular physical activity through

making a log or record.

Directions: Complete the table below by writing your physical activities. Categorized it
according to the following:

Physical activities I do Physical activities I do Physical activities I do Physical activities I do

minimally (once/twice 2-3 times a week at 3-5 times a week at as often as possible
a month) least 30-45 min or least 30-45 min or (everyday)
longer longer

ex. playing sports ex. washing my clothes ex. walking ex. washing the dishes
Activity B. My Physical Activity Program

Objective: Prepare a physical activity program at home

Directions: Together with your family, members prepare a physical activity program that
you and your family may perform. Remember to do warm-up exercises before executing
any exercises. Below is an example of a physical activity program. After studying it, create
your own on a short bond paper.

Sample Family Fitness Plan

Frequency Intensity Type Time

Cardiovascul 3-6 times per Vigorous to Jog in place, 30-60 minutes

ar Endurance week Moderate steps in place, per session
Training Jumping jack,
dancing,
stationary bike,
aerobic classes,
circuit training,
etc.

Muscular 2-3 times per Progressive, Bottled water 20-60 minutes

Strength and week moderate weights, per session
Endurance resistance resistance bands,
Training circuit, push-ups,
curl-ups. Etc.

Flexibility 3-7 times per Moderate Stretching, Yoga, 3-5 minutes

Training week Stretch dynamic during warm-up
stretching, etc. and cool down.

Activity 3
 Activity A: “ Try it and you will love it”

In this activity, you are expected to perform the following task:

1.Watch a video on how to perform the basic skills in basketball.

2.Try to ask someone who knows the sports.

3. Perform the activity with your family members, you can choose from any of
the skills on Basketball.

4. Record your work in the form of a video and send it to your teacher through
messenger.

5. Look for someone who has a basketball or improvise a ball and basket using
any available materials in the house that you can use for the activity, If not
possible you can use any kind of ball as long as the ball you’re going to use
bounces. Follow the drills given below.

Shot Rotation drill Passing drill Dribbling drills

1. Face the wall with the ball in Dribbling is bouncing the

1.Lay down on the floor
hand. ball on the floor
with a basketball.
continuously with one
2. Find a spot on the wall and
2.Hold the ball in a normal hand at a time.
focus your eyes on it.
shooting position.
Make a routine using the
3. Bounce pass the ball with your
3. Shoot the ball straight up different styles of dribbling:
Right hand hitting that spot.
in the air flicking your wrist
quickly and strong. a. Between-the
4. Once you hit that spot 10
legs dribble
consecutive times repeat with b. Behind the
4. Catch the ball on the
the Left hand. back dribble
way down and repeat.
c. Cross-over
5. Continue these steps, using dribble
5. When being done
different types of passing. such d. Low control
correctly, the ball will go
as chest pass, overhead pass, dribble
straight up and down.
and two-handed bounce pass. e. Turn dribble

Activity B: Sports Mimetics

Direction: As part of the activity relevant to basketball, you will be asked to

perform the basic skills imitating your favorite basketball players but this should
also be in the form of dancing aerobics, with the combination of endurance
exercises such as carioca, walking, push-ups, running, leg raises, etc. Perform the
activities with your family members and record your performance and send it to
the Facebook or messenger of your teacher.
 Remember

Keep in mind the following terms for you to understand the lesson.

• Exercise– is any bodily activity that enhances or maintains physical

fitness and overall health and wellness

• Warm-up exercise– is to prepare for physical exertion or a performance by

exercising or practicing gently beforehand.

• Workout Exercise – refers more to a specific set of physical exercises,

which follows a precise pattern

Cool Down Exercise– is an easy exercise, done after more intense activity, to allow
the body to transition to a resting or near-resting state gradually.

Always remember the following in making physical activity plan.

1. Make exercise a top priority

2. Set yourself short and long-term SMART goals

3. Don’t weigh yourself every day as your weight fluctuates daily

4. Make some allowances for missed sessions and setbacks

5. Turn everyday things into active time

1.Shooting – is the act of throwing the 4.Rebounding – is the capability to jump

ball to get it into the ring or basket to with power in possessing the ball as it
earn points. This is an offensive skill bounces from the rim after an unsuccessful
that every basketball player should shot before touching the floor.
master to win a game.

6.
7.

2.Dribbling – is a basketball skill that 5.Passing – is a skill that maximizes the

permits a player to move inside the player’s involvement to set up a play to earn
court. It is a legal method that allows a successful throw on the basket and earn
you to progress to make a score. a score for the team.

Three ways of passing the ball

 Bounce pass – the act of throwing the ball
to the receiver’s side by bouncing it on the
floor toward him/her.

3.Running – is one of the basic skills Chest pass – a pass that involves passing
that a basketball player should the ball from the chest level going to a
possess, because, in this sport, speed teammate’s chest level. It uses the wrist
defines the best. Whether you’re on the when passing the ball.
offensive or defensive side of the game,
passing, receiving, shooting, or
rebounding a ball, you always have to
run in any way possible.

Overpass – a pass initiated from the

forehead going to a teammate.

• The muscle-strengthening activity includes resistance training and lifting

weights, causes the body's muscles to work or hold against an applied force

or weight.

Bone-Strengthening Activity (sometimes called weight-bearing or weight-

loading activity) produces a force on the bones that promotes bone growth

and strength.