quarter 1 module 4: week 4-8 individual...
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Physical Education Quarter 1 – Module 4: Week 4-8
Individual Sports
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Physical Education – Grade 7
Alternative Delivery Mode
Quarter 1 – Module 4: Week 4-8
First Edition, 2020
Republic Act 8293, section 176 states that: No copyright shall subsist in any work
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Published by the Department of Education
Secretary: Leonor Magtolis Briones
Undersecretary: Diosdado M. San Antonio
Development Team of the Module
Writer: Jaypee D. Aya-ay
Content Editor/s: Nenita G. Jaralve
Evelyn G. Patiño
Pearly Gimena
Alfred Ricahuerta
Language Editor: Fanny Y. Inumerables
Lay-out Editor: Charmaine L. Juvahib
QA Evaluator: Leonicel D. Caliguid & Mildred A. Coralat
Moderator in PE: Isidore Luther A. Herrera
Moderator: Milanie M Panique
Management Team: Marilyn S. Andales EdD, CESO V – Division Superintendent
Leah B. Apao, Ed.D., CESE – Asst. Schools Division Superintendent
Ester A. Futalan, Ed.D. – Asst. Schools Division Superintendent
Cartesa M. Perico, Ed.D. – Asst. Schools Division Superintendent
Mary Ann P. Flores – CID Chief
Isaiash T. Wagas – EPS LRMS
Nenita G. Jaralve – EPS MAPEH
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mailto:[email protected]:[email protected] 2.0
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Physical Education Quarter 1 – Module 4: Week 4-8
Individual Sports
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Introductory Message
For the facilitator:
Welcome to Physical Education 7 of Alternative Delivery Mode (ADM)
Module on Individual Sports.
This module was collaboratively designed, developed and reviewed by
educators both from public and private institutions to assist you, the
teacher or facilitator in helping the learners meet the standards set by the K to 12 Curriculum while overcoming their personal, social, and
economic constraints in schooling.
This learning resource hopes to engage the learners into guided and
independent learning activities at their own pace and time. Furthermore,
this also aims to help learners acquire the needed 21st century skills while taking into consideration their needs and circumstances.
In addition to the material in the main text, you will also see this box in
the body of the module:
As a facilitator, you are expected to orient the learners on how to use
this module. You also need to keep track of the learners' progress while
allowing them to manage their own learning. Furthermore, you are expected to encourage and assist the learners as they do the tasks
included in the module.
For the learner:
Welcome to Physical Education 7 Alternative Delivery Mode (ADM)
Module on Individual Sports.
This module was designed to provide you with fun and meaningful
opportunities for guided and independent learning at your own pace and time. You will be enabled to process the contents of the learning
resource while being an active learner.
Notes to the Teacher
This contains helpful tips or strategies that
will help you in guiding the learners.
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This module has the following parts and corresponding icons:
What I Need to Know
This will give you an idea of the
skills or competencies you are
expected to learn in the module.
What I Know
This part includes an activity that
aims to check what you already
know about the lesson to take. If
you get all the answers correct
(100%), you may decide to skip
this module.
What’s In
This is a brief drill or review to
help you link the current lesson
with the previous one.
What’s New
In this portion, the new lesson will
be introduced to you in various
ways such as a story, a song, a
poem, a problem opener, an
activity or a situation.
What is It
This section provides a brief
discussion of the lesson. This aims
to help you discover and
understand new concepts and
skills.
What’s More
This comprises activities for
independent practice to solidify
your understanding and skills of
the topic. You may check the
answers to the exercises using the
Answer Key at the end of the
module.
What I Have Learned
This includes questions or blank
sentence/paragraph to be filled
into process what you learned from
the lesson.
What I Can Do
This section provides an activity
which will help you transfer your
new knowledge or skill into real life
situations or concerns.
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Assessment
This is a task which aims to
evaluate your level of mastery in
achieving the learning competency.
Additional Activities
In this portion, another activity will
be given to you to enrich your
knowledge or skill of the lesson
learned.
Answer Key
This contains answers to all
activities in the module.
At the end of this module you will also find:
References This is a list of all sources used in
developing this module.
The following are some reminders in using this module:
1. Use the module with care. Do not put unnecessary mark/s on any
part of the module. Use a separate sheet of paper in answering the
exercises.
2. Don’t forget to answer What I Know before moving on to the other
activities included in the module.
3. Read the instruction carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking
your answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are
through with it.
If you encounter any difficulty in answering the tasks in this
module, do not hesitate to consult your teacher or facilitator.
Always bear in mind that you are not alone.
We hope that through this material, you will experience meaningful
learning and gain deep understanding of the relevant competencies.
You can do it!
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What I Need to Know
This module will allow your learners to understand what fitness
is all about. They will learn the three (3) major components of fitness
and the different parameters that make up each component and
understand why fitness is defined as a set of abilities that allow me to
perform physical activities.
They also learn how to test and know what each fitness test score
means. This information will help identify the learners which areas of
fitness they need to improve on. The module will guide the learners in
formulating their own fitness plan that consists of activities which they
can carry out with the proper frequency (how many times), intensity
(how much effort) and duration (how long).
At the end of this module, the learners are expected to take an
interest in participating activities and to have prepared a personal
fitness plan which will be assessed.
After going through this module, you are expected to:
✓ Describe the nature and background of the sport – PE7GS-Id-5
✓ Explain the history of athletics;
✓ Identify exercises that develops cardiovascular endurance and
muscular strength;
✓ Execute the skills involved in the sport – PE7GS-Id-h-4
✓ Demonstrate different phases of running;
✓ perform the basic skills;
✓ Monitor periodically one’s progress towards the fitness goals –
PE7PF-Id-h-28
✓ Know how to apply FITT principle;
✓ Develop skills and confidence to help in a first aid crisis;
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What I Know
Directions: Read the statements carefully and write the best answer on your clean sheet of paper.
_____1. An individual sport that requires the use of one’s arms and legs
to move the body through water and takes place in pools or open water. A. Athletics C. Swimming
B. Arnis D. Volleyball
_____2. A sport in which participants compete as individuals.
A. Combative sport C. Individual sport
B. Dual sport D. Team sport
_____3. It is done by doing gradual stretching activities from upper to
lower extremities. A. Cooldown C. Flexibility exercise
B. Conditioning D. Warm-up
_____4. A phase of exercise that consist of light physical activity for 5 to 10 minutes of exercise, such as walking and slow jogging.
A. Cooldown C. Flexibility exercise
B. Conditioning D. Warm-up
_____5. The following are the Track and Field events except.
A. Jumping C. Relay races B. Discuss throw D. Badminton
_____6. The fastest and most efficient swimming technique. A. Butterfly C. Breaststroke
B. Front crawl D. Backstroke
_____7. It is an exclusive collection of sporting events that involve
competitive running, jumping, throwing and walking.
A. Athletics C. Swimming
B. Arnis D. Volleyball
_____8. One of the oldest systematic martial arts using the “Rattan Stick”
A. Fencing C. Taekwondo B. Arnis D. Wushu
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_____9. A board game of strategic skill for two players, played on a checkered board.
A. Scrabble C. Monopoly
B. Chess D. Crossword
_____10. Is an activity that requires physical actions and skills where
individuals or teams compete under a set of rules.
A. Exercise C. Sports B. Walking D. Hiking
Here is a rubric that best describes your achievement on the pre-
assessment.
If your score is
8-10 Very Good! You may still read the module, but you are already knowledgeable with the topics that we are to discuss.
5-7 Good! Go over the items that you find difficult and then you may proceed to the lessons in this module that you do not understand.
0-4 Don’t worry about your score. This module is designed for you to understand all about matter. So, what are you waiting for? Start your journey. Turn to the next page.
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Lesson
4 Individual Sports (Athletics)
Hello learners!
This course provides students with an overview of individual sports. Students
learn about a variety of sports, yet do an in-depth study of running, walking,
strength training, yoga, Pilates, dance, water sports, and cross training.
Students learn the history, rules, and guidelines of each sport, and practice
specific skills related to each sport. Students also learn about the components
of fitness, FITT principles, benefits of fitness, safety and technique, and good
nutrition. Students conduct fitness assessments and participate in weekly
physical activity.
What’s In
Directions: Fill in the missing letters in the box to come up with the
complete word/phrase. Write your answers on a clean sheet of paper.
1. Planned activity detailing a range of physical exercises.
E E R C S R O R A
2. A goal that is the easiest to achieve in regard to minimal time allocated
to the task.
H O T - E R O A
3. A goal that requires time and planning; usually takes 6 months or
more to achieve.
L N G - T E O A
4. A principle that provides the conceptual foundation for safe and
effective physical program design.
F I P I N C P E
5. An activity that requires physical actions and skills where individuals
or teams compete under a set of rules.
P O R S
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Why run?
The Basic Skills
Phases of running
https://pxhere.com/
In this activity, you will demonstrate and apply the basic of
running. The emphasis of this activity is skill and fun.
Directions: Follow the instructions below while doing the activity then
give at least 5 benefits of running and write them on the space provided
below.
➢ Obtain your Resting Hear Rate first before doing the
activity.
➢ Do a 10-minute jog in place.
➢ Dynamic Stretching: o Lunge o High Knees
➢ Demonstrate the different phases of running.
➢ Do a 5-minute cooldown after performing skills.
➢ Be careful in doing the task to avoid injuries.
1. ________________________________________________
2. ________________________________________________
3. ________________________________________________
4. ________________________________________________
5. ________________________________________________
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What is It
Sports is an activity that requires physical actions and skills where
individuals or teams compete under a set of rules.
Classification of Sports:
❖ Individual sports played by one participant on each
competing side. Foster a higher discipline, self-
confidence, focus and passion.
❖ Dual sports are played by two competing pairs.
❖ Team sports are played with three or more players
Athletics is a sport that includes running, jumping, throwing and more.
The most common types of athletic competitions are track and field, road
running, and race walking.
The result of racing events is decided by finishing position while the jumps
and throws are won by the athlete that achieves the highest to furthest
measurement from a series of attempts.
The simplicity of the competitions, and the lack of the need for expensive
equipment, makes athletics one of the most competed sports in the world. Athletics is mostly an individual sport, with the exception of the relay
races and competitions which combine athlete’s performances for a team
score, such as cross country.
THE HISTORY OF ATHLETICS
Middle Ages
Athletic contests in running, walking, jumping, and throwing are
among the oldest of all sports and their roots are prehistoric.
Athletic events were depicted in the Ancient Egyptian tombs in Saqqara,
with illustrations of running at the HebSed Festival and high jumping
appearing in tombs from as early as of 2250 BC.
The Tailteann Games were an ancient Celtic festival in Ireland, founded
in 1800 BC. The only event at the First Olympics in 776 BC was a
stadium length running event known as the stadion. It is later
expanded to include throwing and jumping events within the ancient
pentathlon.
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Athletic competitions also took place at other Panhellenic Games,
founded later around 500 BC.
Modern Era
• The Royal Military College, Sandhurst has claimed to be the first to
adopt athletics in 1812. Earliest recorded meeting was organized at
Shrewsbury, Shropshire in 1840 by the Royal Shrewsbury School
Hunt.
• The Amateur Athletic Association (AAA) was established in England
in 1880 as the first national body for the sport of athletics and began
holding its own annual athletics competition – the AAA Championships.
The United States also holding an annual national competition – the USA
Outdoor Track and Field Championships – first held in 1876 by the New
York Athletic Club
• An international governing body, the International Amateur Athletic
Federation (IAAF) was founded in 1912; it adopted its current name the
International Association of Athletes Federation in 2001.
• The first organized international competitions for athletes with a
physical disability began in 1952. The first Paralympic Games were held in
1960.
THE TRACK AND FIELD AND THE STADIUM
The track and field is a sport comprising various competitive athletic
contest based on running, jumping and throwing. This sport derives from the
competition venue: a stadium with an oval running track around a field. The
throwing and jumping events generally take place in the central enclosed
area. There are two kinds of stadiums: the outdoor and the indoor.
https://www.freepik.com/
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Facilities and Equipment’s used in Athletics:
https://www.freepik.com/
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Outdoor Tracks
The IAAF standardized the length to 400 m and stated that the tracks
must be split into six to eight running lanes. Precise widths for the lanes were
established, as were regulations regarding the curvature of the track.
The field of the stadium combines a number of elements for use in the
jumping and throwing events. The long jump and triple jump areas
comprise a straight, narrow 40-metre running track with a sandpit at one
or both ends. Jumps are measured from a take-off board— typically a
small strip of wood with a plasticine marker attached—which ensures
athletes jump from behind the measurement line. The pole vault area is
also a 40-metre running track and has an indentation in the ground (the
box) where vaulters plant their poles to propel themselves over a crossbar
before falling onto cushioned landing mats. The high jump is a stripped
down version of this, with an open area of track or field that leads to a
crossbar with a square area of landing mats behind it.
https://www.freepik.com/
The four throwing events generally all begin on one side of the stadium.
The javelin throw typically takes place on a piece of track that is central
and parallel to the straights of the main running track. The javelin
throwing area is a sector shape frequently across the Pitch (sports field)
in the middle of the stadium, ensuring that the javelin has a minimal
chance of causing damage or injury. The discus throws and hammer
throw contests begin in a tall metal cage usually situated in one of the
corners of the field. The cage reduces the danger of implements being
thrown out of the field of play and throws travel diagonally across the field
in the center of the stadium. The shot put features a circular throwing
area with a toe board at one end. The throwing area is a sector. Some
stadia also have a water jump area on one side of the field specifically for
steeplechase races.
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Indoor Tracks
Basic indoor venues may be adapted gymnasiums, which can easily
accommodate high jump competitions and short track events. Full-size
indoor arenas (i.e. those fully equipped to host all events for the World Indoor
Championships) bear similarities with their outdoor equivalents. Typically, a
central area is surrounded by a 200-metre oval track with four to eight lanes.
The track can be banked at the turns to allow athletes to run around the
radius more comfortably. There is also a second running track going straight
across the field area, parallel to the straights of the main circuit. This track
is used for the 60 meters and 60 meters hurdles events, which are held almost
exclusively indoors. Another common adaptation is a 160-yard track (11 laps
to a mile) that fits into a common basketball court sized arena. This was quite
popular when races were held at imperial distances, which gradually were
phased out by different organizations in the 1970s and 1980s. Examples of
this configuration include the Millrose Games at Madison Square Garden,
and the Sunkist Invitational formerly held in the Los Angeles Sports Arena.
All four of the common jumping events are held at indoor venues. The
long and triple jump areas run alongside the central 60 m track and are
mostly identical in form to their outdoor counterparts. The pole vault track
and landing area are also alongside the central running track. Shot put (or
weight throw) is the only throwing event held indoors due to size restrictions.
The throwing area is similar to the outdoor event, but the landing sector is a
rectangular section surrounded by netting or a stop barrier.
TRACK EVENTS
It includes a variety of races. Short races, called sprints, stress
maximum speed, while distance races require more endurance. In certain
running races such as hurdles and steeplechases, runners must go over
barriers. Other races, called relays involve teams of runners.
Running races on outdoor track covers distances from 100 m to 10,000
m. indoors may measure from 50 m to 5000 m.
The following are track events:
a. SPRINTS
Sprints are short running events in athletics and track and field. This game
featured only at the stadion race.
a.) Short Distances – There are three kinds of sprinting events in short
distances: the 100m, 200m, and 400m. These events have their roots
in races of imperial measurements that later changed to metric: the
100m evolved from the 100 yard dash, the 200 meter distances came
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from the furlong (or 1/8 of a mile) and the 400 meter was the successor
to the 440 yard dash or quarter-mile race.
b.) Middle Distances – The most common middle-distance track events
are the 800m, 1500m and mile run.
c.) Long Distances – There are three common long-distance running
events in track and field competitions: 3000m (sometimes included in
middle distances), 5000m, and 10,000m.
Sprinters begin the race by assuming a crouching position in the
starting blocks before leaning forward and gradually moving into an
upright position as the brace progresses and momentum is gained. The set
position differs depending on the start. Body alignment is the key
importance in producing the optimal amount of force. Athletes remain in
the same lane on the running track throughout all sprinting events.
False starts
➢ It is a false start if a competitor ails after a reasonable time to comply
with the common set start before the pistol is fired.
➢ A pistol shot after a false start recalls the competitors.
➢ The competitor responsible must be warned.
➢ Competitors are disqualified after causing two false starts, or three false
starts in the decathlon and heptathlon
Obstruction
➢ A competitor who jostles, run across, or otherwise obstructs another
competitor is liable to disqualification.
➢ After a disqualification, the referee may order the race to be re-run or
in the case of a heat, permit any affected competitor to complete in the
next round.
Lanes
For all Olympic sprint events, runners must remain within their
preassigned lanes, which measure 1.22 meters (4 feet) wide, from start to
finish. The lanes can be numbered 1 through normally 8 or 9 rarely 10,
starting with the inside lane. Any athlete who runs outside the assigned lane
to gain an advantage is subject to disqualification. If the athlete is forced to
run outside of his or her lane by another person, and no material advantage
is gained, there will be no disqualification. Also, a runner who strays from his
or her lane in the straightaway, or crosses the outer line of his or her lane on
the bend, and gains no advantage by it, will not be disqualified as long as no
other runner is obstructed.
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The finish
The first athlete whose torso reaches the vertical plane of the closest
edge of the finish line is the winner. To ensure that the sprinter's torso triggers
the timing impulse at the finish line rather than an arm, foot, or other body
part, a double Photocell is commonly used. Times are only recorded by an
electronic timing system when both of these Photocells are simultaneously
blocked. Photo finish systems are also used at some track and field events.
b. HURDLING
Races with hurdles as obstacles were first popularized in the 19th century in
England.
Most of these races have 10 hurdles spaced at equal intervals. There
are two types of hurdle races: intermediate and high. Intermediate hurdles
are 91cm high for men and 76cm high for women. Men‘s high hurdles are
107cm high and for women‘s are 84cm high. Intermediate hurdle races over
400m or 440 yard in men and women‘s competition. Most outdoor high hurdle
races are 110m for men and 100m for women.
https://www.freepik.com/
Rules and Regulations
➢ A competitor is disqualified. If he trails a foot or leg below the plane of
the top of the bar of the hurdle at the instance of clearance.
➢ If the competitor jumps any hurdles not in his own lane
➢ If he deliberately knocks down any hurdle with his hands or foot.
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c. STEEPLECHASE
It is a race usually of 3,000 meters over two kinds of obstacles, hurdles,
and water jumps. Runners must clear 91-cm hurdles 28 times. These
hurdles are sturdier than the one used in hurdle races, and runners may
put a foot on top of them as they pass over them. Runners must cross water
jumps seven times. A water jump consists of a hurdle and a waterfilled pit
3.66-meter square. The steeplechaser steps onto the hurdle and leaps
across the water. The pit is 70cm deep at the foot of the hurdle and slopes
up to the track level. Most steeplechasers come down in the water at the
shallow end of the pit to soften their landing.
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Rules and Regulations
➢ The Olympic steeplechase is a men event run over 3,000 meters.
➢ It comprises 20 hurdle jumps and seven water jumps.
➢ Competitors may jump, vault, or stand on the hurdles.
➢ The hurdles numbered (3) and (4) are positioned after the competitors
have passed by on the first lap.
➢ A steeplechaser will be disqualified if he steps to either side of the jump,
fails to go over or through water, and/or his foot or led below the
horizontal plane of the top hurdles.
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d. WALKING RACES
Are events in which the must follow certain rules of walking. The front
foot must touch the ground before the rear foot leaves the ground. While the
foot is touching the ground, the leg must be unbent for at least one moment.
Walkers are entitled to one warning for improper form before they are
disqualified. Walking races are also called race walking, may take place in a
track or a road.
e. RELAYS
Relays are run by teams of four runners. The first runner carries a
baton about 30cm long. After running a certain distance, called a leg, the
athlete hands the baton to the next team member. This exchange must occur
within a zone 20m long. If the runners do not pass the baton within this zone,
their team is disqualified.
The most common relays are run at distances of 400 meters or 1,600 meters.
Rules and Regulations
✓ 4x100m relay races are run entirely in lanes
✓ In races up to 4x200m, members of a team other than the first runner
may commence running not more than 10m outside the take-over zone.
✓ In the 4x200m races the first 2 stages as well as that part of the third
leg up to the exit from the first bend will be run entirely in lanes.
✓ All competitors may break from their lanes immediately after they have
passed the exit from the first bend.
✓ The position of the teams at the start shall be retained at each takeover
zone. After lanes have ceased to be used, runners can move to an inner
position on the track as incoming team members arrive, provided this
can be done without fouling.
✓ In the event where the first part of the race is run in lanes, the
competitors, after completing this part, are free to take up any position
on the track.
✓ After handling over the baton, competitors should remain in their lanes
until the course is clear to avoid obstruction to other competitors.
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FIELD EVENTS
Field events take place in specially prepared areas, usually within the oval
track.
Rules to be considered:
✓ Competitors compete in the order drawn by lot.
✓ Unless competing in a simultaneous track event, a competitor missing
his turn in a field event is not permitted to take trial.
✓ A competitor who unreasonably delays a trial is liable to have that trial
disallowed and recorded as a fault.
✓ After a second delay in a competition, he shall be debarred from further
trials.
I. Jumping Events
a. THE LONG JUMP
It is once called broad jump, is completed in a single jump into a pit
filled with sand. To begin the long jump, the competitor sprints down a long
runway and leaps from a take-off board. If the athlete steps past the board
before jumping, the jump is a foul. A jump‘s length is measured from the edge
of the take-off board to the nearest mark an athlete makes in the sand. When
there are many competitors, each one is allowed three jumps, and a certain
number of leaders qualify for three more. When fewer athletes compete, each
one is allowed six jumps. If two jumpers leap the same distance, the winner
is the one with the next big jump.
b. THE TRIPLE JUMP
It is originally called the hop, step, and jump, consists of three
continuous jumps, the first two completed on the runway. On the first jump,
the athlete takes off one foot and lands on the same foot. At the end of the
third jump, the athlete land on both feet in a pit of sand.
c. HIGH JUMP
A high jumper runs towards the bar from any angle within a large, semi-
circular runway. The athlete may use any style of jumping, but he or she
must take off from one foot. In most popular modern style, called Fosbury
flop, jumpers go over with their back to the bar and their head clearing first.
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d. POLE VAULT
A pole vaulter uses a long pole usually made of fiberglass. He begins his
vault by sprinting down a runway, carrying the pole with both hands. As he
nears the vaulting pit, he roams the far end of the pole into a wood or metal
box embedded in the ground. The pole bends while he hangs with his back to
the ground and his feet up. As the pole straightens, helping to trust into the
air, he pulls himself higher and turns his body to face the ground. Before he
releases the pole, he gives a final push with his arm to add to his height.
Rules and Regulations:
✓ A competitor fails. If he touches the ground, including the landing area
beyond the vertical plane through the upper part of the stopboard with
any part of his body or with the pole, without first clearing the bar.
✓ If he knocks the bar off the support.
✓ If he, after leaving the ground, places his lower hands moved the upper
one or moves the upper land higher on the pole. It is not counted a
failure if a competitor‘s pole breaks.
THROWING EVENTS
There are four different throwing events included in athletics
competition which require athletes to demonstrate power, strength, and
accuracy. The four events are: the hammer, the discus, the javelin, and the
shot put.
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Hammer
The hammer is an extremely heavy metal ball weighing 7.2kg which is
attached to a handle by a steel wire. The hammer event requires the
contestant to have extreme strength and excellent technique, in order to
throw the metal ball across the field. When making the throw the
contestant must stand within a designated area, marked by a circle. If the
athlete steps out of the circle during the throw or before the hammer lands,
the throw is classified as a fail.
Discus
Making use of a spinning technique to bring about speed and strength,
the discus requires the athlete to throw a disc shaped object across the
field as far as possible. The athlete must begin the throw from a stationary
position but there are no specified requirements for the method used to
throw the discus. To make the throw the athlete stands within a circle
marked on the ground and is thrown by an arm extended backwards,
being thrown over the shoulder or upper part of the arm.
Javelin
For the throw to count, the javelin must land with the tip (front part of the javelin) hitting the ground before the tail (back part of the javelin) If the
athlete turns their back to the throwing line during the throw or crosses
the line during or after the throw, the throw is classified as a fail.
Shot Put
The shot put is a track and field event involving "putting" (pushing rather
than throwing a heavy spherical ball—the shot—as far as possible. The shot-put competition for men has been a part of the modern Olympics since their revival in 1896, and women's competition began in 1948.
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The decathlon, heptathlon and pentathlon are combined competitions,
in which an athlete competes in several different events over a period of
one or two days. The athletes receive a score for their performance in each
event. The winner is the athlete who receives the highest total score. Thus,
the competition champion is the best all-around athlete, not necessary
the best competitor in any single event.
The decathlon is a 10-event competition for men. It takes place over two
days.
First Day Second Day
100-Meter Run 110m Hurdles
Long Jump Discus Throw
Shot Put Vault
High Jump Javelin Throw
400-meter Run 1,500-Meter Run
The heptathlon, at one-day competition of five events, is rarely held today.
Triathlon is a combination of three events held also at one day.
OTHER TERMINOLOGIES USED IN ATHLETICS
Anchor leg refers to the final position in a relay race. The term is
commonly used with respect to relays in athletics. Typically, the anchor
leg of a relay is given to the fastest or most experienced competitor on
a team. The athlete completing the anchor leg of a relay is responsible
for making up ground on the race-leader or preserving the lead already
secured by their teammates.
Cadence in sports involving running is the total number of
'revolutions per minute' (RPM), or number of full cycles taken within a
minute, by the pair of feet, and is used as a measure of athletic
performance. It is very similar in respect to cadence in cycling, however
it is often overlooked in its importance in the sports of running and race
walking. This discrepancy may be attributable to other factors of
importance in running, including stride length, technique, and other
elements pertaining to bio-mechanical efficiency.
Foot speed, or sprint speed, is the maximum speed at which a human
can run. It is affected by many factors, varies greatly throughout the
population, and is important in athletics.
Fully automatic time (abbreviated FAT) is a form of race timing in
which the clock is automatically activated by the starting device, and
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the finish time is either automatically recorded, or timed by analysis of
a photo finish.
Mass start is a format of starting in some events in athletics (track and
field), such as a marathon race, speed skating or a long-distance cross
country skiing competition.
Pace, also called rhythm or tempo, is a term used to describe the rate
of activity or movement, such as in running.
A pace band is a wristband, sometimes made of a strip of waterproof
paper, that lists expected split times for a running race. When used in
conjunction with a stopwatch, a pace band can assist athletes in
maintaining a steady pace throughout the race. This is the most
efficient racing pace from a cardiovascular and muscle energy
perspective. Erratic running speeds, particularly the urge to sprint early
in a race while feeling fresh, consume energy inefficiently. A glance at
the pace band and stopwatch as each distance marker is passed allows
the athlete to quickly determine if they are running too fast for their
targeted finishing time or too slowly and adjust accordingly.
A pacemaker or pace-setter (sometimes colloquially called a rabbit) is
a runner who leads a middle- or long distance running event for the
first section to ensure a fast time and avoid excessive tactical racing.
A photo finish occurs in a sporting race, when two (or more)
competitors cross the finishing line at near the same time. As the naked
eye may not be able to discriminate between which of the competitors
crossed the line first, a strip photo, a series of rapidly triggered
photographs, or a video taken at the finish line may be used for a more
accurate check. Nowadays, the photographs may be digital.
The Scissors is a style used in the athletics event of high jump. As it
allows the jumper to land on their feet, it is the most common style used
by junior athletes where the landing surface is not deep or soft enough
to meet full competition standards.
Second wind is a phenomenon in distance running, such as marathons
or road running (as well as other sports), whereby an athlete who is too
out of breath and tired to continue suddenly finds the strength to press
on at top performance with less exertion. The feeling may be similar to
that of a "runner's high", the most obvious difference being that the
runner's high occurs after the race is over.[1] Some scientists believe the
second wind to be a result of the body finding the proper balance of
oxygen to counteract the buildup of lactic acid in the muscles.[2] Others
claim second winds are due to endorphin production, while still others
believe it to be purely psychological.
The short course prevention factor (SCPF) is a multiplicative factor or
coefficient used in the sport of athletics, specifically road running, to
ensure that the measured length of a course is at least as long as the
desired length of the course.
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ic_acidhttp://en.wikipedia.org/wiki/Lactic_acidhttp://en.wikipedia.org/wiki/Second_wind#cite_note-Gontang-1http://en.wikipedia.org/wiki/Second_wind#cite_note-Gontang-1http://en.wikipedia.org/wiki/Second_wind#cite_note-Gontang-1http://en.wikipedia.org/wiki/Second_wind#cite_note-Gontang-1http://en.wikipedia.org/wiki/Endorphinhttp://en.wikipedia.org/wiki/Endorphinhttp://en.wikipedia.org/wiki/Endorphinhttp://en.wikipedia.org/wiki/Endorphinhttp://en.wikipedia.org/wiki/Endorphinhttp://en.wikipedia.org/wiki/Coefficienthttp://en.wikipedia.org/wiki/Coefficienthttp://en.wikipedia.org/wiki/Coefficienthttp://en.wikipedia.org/wiki/Coefficienthttp://en.wikipedia.org/wiki/Coefficienthttp://en.wikipedia.org/wiki/Coefficienthttp://en.wikipedia.org/wiki/Athletics_(sport)http://en.wikipedia.org/wiki/Athletics_(sport)http://en.wikipedia.org/wiki/Athletics_(sport)http://en.wikipedia.org/wiki/Road_runninghttp://en.wikipedia.org/wiki/Road_runninghttp://en.wikipedia.org/wiki/Road_runningUserVersion 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Tartan Track is the trademarked all-weather synthetic track surfacing
made of polyurethane which is used for track and field competitions. It
lets athletes compete in bad weather without serious performance loss
(as opposed to running in what turns into mud) and improves their
results over other surfaces. It also provides a more consistent surface
for competition even under optimum weather.
Track spikes, or just spikes, are pointed protrusions usually made of
metal, ceramic or plastic that is screwed into the bottom of most track
and field shoes to increase traction and minimize the likelihood of
slipping. The term "spikes" can also refer to track shoes featuring such
protrusions. Spikes are similar to cleats which are used for team sports,
although generally smaller.
✓ A vertical jump or vertical leap is the act of raising one's center of
gravity higher in the vertical plane solely with the use of one's own
muscles; it is a measure of how high an individual or athlete can elevate
off the ground (jump) from a standstill.
The vertical jump is divided into two different types:
✓ Standing Vertical Jump: This refers to a vertical jump done from a
standstill with no steps being involved at all.
✓ Running Vertical Jump: This refers to a vertical jump after an
approach or run to help add energy to the jump in an effort to improve
on the standing vertical jump.
Wind assistance is a term in track and field, which refers to the wind
level during a race or event as registered by a wind gauge. Wind is one
of many forms of weather which can affect sport.
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What’s More
Directions: Read each statement carefully. Write TE if you think the
statement is an example of Track Events or FE if it is Field Events. Write
the letter of your choice in a clean sheet of paper to be passed to your teacher.
_____ 1. Pole Vault
_____ 2. Race Relay
_____ 3. Shot Put
_____ 4. Javelin Throw
_____ 5. High Jump
_____ 6. Discus Throw
_____ 7. Steeple Chase
_____ 8. Hurdling
_____ 9. Sprint
_____ 10. Triple Jump
What I Have Learned
In this activity, you will learn how to monitor your intensity in
executing the prepared activities.
Directions: Follow the instructions below while doing the activity. Record all
your work in your journal notebook.
✓ Obtain your Resting Hear Rate first before doing the
activity.
✓ Do a 10-minute jog in place.
✓ Dynamic Stretching:
▪ High Knees
▪ Jumping jack
▪ Front kick
▪ Side shuffle
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✓ Record the number of heartbeats after the activity
✓ List down five exercises that are aimed at developing
your cardiovascular endurance and exercises
developing your muscular endurance.
✓ Music will be played for 30 seconds; and when the
music stops, wait for 10 seconds to obtain your heart
rate; after which proceed to the next station. You are
only given 1-minute to see how fast you heart
recovers from fatigue.
✓ Write your heart rate and level of intensity in the
corresponding activity.
✓ Be careful in performing the task to avoid injuries.
Station Activity/
Exercise
Heart
Rate
Repetitions Level of
Intensity
Time
Ex. Curl-up 102
bpm
25 Moderate 1 minute
and 20
seconds
1
2
3
4
5
6
7
8
9
10
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What I Can Do
Directions: Create an appropriate exercise program for Joshua using the
FITT principle. Put your output on a short bond paper to be submitted to
your teacher.
Joshua’s info:
• Height = 1.43 meters
• Weight = 38 kilograms
• Inactive
• Hesitant to participate in regular physical activities.
• Loves watching movies
Provide exercises that will help Miguel’s development in cardiovascular
and muscular endurance.
Monitor he’s daily activities using the FITT principle.
FITT Principle Score Rubric
Accurate Fitness
Goal and applies
all 4 elements of
the F.I.T.T.
Principle in a
clear and
appropriately
organized
manner.
20 pts
Appropriate
Fitness Goal
and applies
most of the
elements of the
F.I.T.T.
Principle.
15 pts
Not Clearly
picks a
Fitness Goal
and didn’t
apply most of
the elements
of the F.I.T.T.
Principle.
10 pts
Frequency
Intensity
Time
Type
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Assessment
Directions: Write the letter of the correct answer on your notebook.
_____1. An exclusive collection of sporting events that involve competitive
running and jumping events.
A. Athletics C. Swimming
B. Arnis D. Volleyball
_____2. Which of the choices is not an athletics facility/equipment?
A. Baton C. Hurdle
B. Javelin D. Shuttlecock
_____3. Which of the choices is the correct order of the running phase?
A. Initial, mid stance take off, initial swing, mid swing, terminal
swing.
B. Terminal swing, mid swing, initial swing, take off, mid
stance, initial.
C. Initial, initial swing, mid swing, mid stance, take off,
terminal swing.
D. Take off, initial, initial swing, mid stance, mi swing, terminal
swing.
_____4. A form of running at a slow leisurely pace.
A. Jogging C. Standing
B. Sprinting D. Walking
_____5. Which of the choices is not a benefit of jogging?
A. Eliminate depression
B. Prevent diseases
C. Relieve stress
D. Weakens your body
_____6. Refers to the final position in a relay race.
A. Anchor Leg C. Foot speed
B. Cadence D. Sprint speed
_____7. A format of starting in some events in athletics (track and field),
such as a marathon race, speed skating or a long-distance cross country
skiing competition.
A. Mass Start C. Foot speed
B. Pace D. Sprint speed
https://www.helpteaching.com/questions/93205/the-best-fitness-foods-include-all-excepthttps://www.helpteaching.com/questions/93205/the-best-fitness-foods-include-all-excepthttps://www.helpteaching.com/questions/93205/the-best-fitness-foods-include-all-excepthttps://www.helpteaching.com/questions/93205/the-best-fitness-foods-include-all-excepthttp://en.wikipedia.org/wiki/Relay_racehttp://en.wikipedia.org/wiki/Relay_racehttp://en.wikipedia.org/wiki/Athletics_(track_and_field)http://en.wikipedia.org/wiki/Athletics_(track_and_field)http://en.wikipedia.org/wiki/Athletics_(track_and_field)http://en.wikipedia.org/wiki/Athletics_(track_and_field)http://en.wikipedia.org/wiki/Athletics_(track_and_field)http://en.wikipedia.org/wiki/Marathonhttp://en.wikipedia.org/wiki/Marathonhttp://en.wikipedia.org/wiki/Marathonhttp://en.wikipedia.org/wiki/Marathonhttp://en.wikipedia.org/wiki/Marathonhttp://en.wikipedia.org/wiki/Speedskatinghttp://en.wikipedia.org/wiki/Speedskatinghttp://en.wikipedia.org/wiki/Speedskatinghttp://en.wikipedia.org/wiki/Speedskatinghttp://en.wikipedia.org/wiki/Cross_country_skiinghttp://en.wikipedia.org/wiki/Cross_country_skiinghttp://en.wikipedia.org/wiki/Cross_country_skiinghttp://en.wikipedia.org/wiki/Cross_country_skiinghttp://en.wikipedia.org/wiki/Cross_country_skiinghttp://en.wikipedia.org/wiki/Cross_country_skiingUserVersion 2.0
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_____8. A term used to describe the rate of activity or movement, such as
in running.
A. Mass Start C. Foot speed
B. Pace D. Sprint speed
_____9. A style used in the athletics event of high jump.
A. The Scissors C. Pacemaker
B. Pace D. Photo Finish
_____10. The Amateur Athletic Association (AAA) was established in ____?
A. Los Angeles C. New York
B. Canada D. England
Additional Activities
Directions: Perform the appropriate first aid to the given situation below.
Write your answers in a clean sheet of paper to be passed to your teacher.
Situation 1:
Mylene was a devoted athlete, one day during her training her calf
muscle tighten up and it was painful.
Situation 2:
Jaypee is dancing Zumba with his workmates. Suddenly his leg
sprained while dancing.
Situation 3:
Blythe is always practicing his moves in basketball, while playing he
accidentally smashed his fingers to the ring board while doing the slam dunk
and causes finger fracture.
http://en.wikipedia.org/wiki/Runninghttp://en.wikipedia.org/wiki/Runninghttp://en.wikipedia.org/wiki/Runninghttp://en.wikipedia.org/wiki/Runninghttp://en.wikipedia.org/wiki/High_jumphttp://en.wikipedia.org/wiki/High_jumpUserVersion 2.0
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Answer Key Assessment
1.A 2.D 3.A 4.A 5.D 6.A 7.A 8.B 9.A 10.D
What I Know
1.C 2.C 3.C 4.D 5.D 6.B 7.A 8.B 9.B 10.A
What's More
1.FE
2.TE 3.FE 4.FE
5.TE 6.FE
7.TE 8.TE 9.TE
10.TE
What’s In
1. EXERCISE PROGRAM 2. SHORT-TERM GOAL 3. LONG-TERM GOAL 4. FITT PRINCIPLE 5. SPORTS
What’s New
Possible answers: 1. help to build strong bones, as it is a weight bearing exercise. 2. strengthen muscles. 3. improve cardiovascular fitness. 4. burn plenty of kilojoules. 5. help maintain a healthy weight
What I Have Learned
Answers may vary
What I Can Do
Answers may vary
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References
BOOK:
1. Lagyap, Cloyd M, et al., Physical Education and Health 7 Learner’s Material First
Edition 2017
INTERNET SOURCES AND PICTURES:
1. https://pxhere.com/en/photo/1453039
2. https://pxhere.com/en/photo/1444533
3. https://pxhere.com/en/photo/748720
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blank-area_1199506.htm#page=3&query=athletics+field&position=6
5. https://www.freepik.com/search?dates=any&format=search&page=1&query=athle
tics%20facilities%20and%20equipments%20sports&sort=popular
6. https://www.freepik.com/free-photo/background-atheletics-running-
track_1199505.htm#page=1&query=outdoor+track&position=3
7. https://www.freepik.com/premium-vector/hurdle-race-female-male-sportive-
jumping-competition-athletes-steeplechase-obstacle-
running_7976949.htm#page=1&query=hurdling&position=5
8. http://depedk12manuals.blogspot.com/2016/06/grade-7-learners-modulemapeh-
music.html#
9. https://www.slideshare.net/christiangleph/pehandoutsedited120801021802phpap
p01?from_action=save
10. https://www.slideshare.net/marxer/athletics-56571711
11. https://www.slideshare.net/HaroldDarwinSalazar/physical-educationexercise-
program-design
12. https://www.edu.gov.mb.ca/k12/cur/physhlth/frame_found_gr11/rm/mod
ule_b_lesson_6.pdf
https://pxhere.com/en/photo/1453039https://pxhere.com/en/photo/1444533http://depedk12manuals.blogspot.com/2016/06/gradehttp://depedk12manuals.blogspot.com/2016/06/grade-7-learners-module-mapeh-music.htmlhttp://depedk12manuals.blogspot.com/2016/06/grade-7-learners-module-mapeh-music.htmlhttp://depedk12manuals.blogspot.com/2016/06/grade-7-learners-module-mapeh-music.htmlhttp://depedk12manuals.blogspot.com/2016/06/grade-7-learners-module-mapeh-music.htmlhttp://depedk12manuals.blogspot.com/2016/06/grade-7-learners-module-mapeh-music.htmlhttp://depedk12manuals.blogspot.com/2016/06/grade-7-learners-module-mapeh-music.htmlhttp://depedk12manuals.blogspot.com/2016/06/grade-7-learners-module-mapeh-music.htmlhttp://depedk12manuals.blogspot.com/2016/06/grade-7-learners-module-mapeh-music.htmlhttp://depedk12manuals.blogspot.com/2016/06/grade-7-learners-module-mapeh-music.htmlhttp://depedk12manuals.blogspot.com/2016/06/grade-7-learners-module-mapeh-music.htmlhttps://www.slideshare.net/christiangleph/pehandoutseditedhttps://www.slideshare.net/christiangleph/pehandoutsedited-120801021802phpapp01?from_action=savehttps://www.slideshare.net/christiangleph/pehandoutsedited-120801021802phpapp01?from_action=savehttps://www.slideshare.net/christiangleph/pehandoutsedited-120801021802phpapp01?from_action=savehttps://www.slideshare.net/marxer/athleticshttps://www.slideshare.net/marxer/athletics-56571711https://www.slideshare.net/marxer/athletics-56571711https://www.slideshare.net/marxer/athletics-56571711https://www.slideshare.net/HaroldDarwinSalazar/physicalhttps://www.slideshare.net/HaroldDarwinSalazar/physical-education-exercise-program-designhttps://www.slideshare.net/HaroldDarwinSalazar/physical-education-exercise-program-designhttps://www.slideshare.net/HaroldDarwinSalazar/physical-education-exercise-program-designhttps://www.slideshare.net/HaroldDarwinSalazar/physical-education-exercise-program-designhttps://www.slideshare.net/HaroldDarwinSalazar/physical-education-exercise-program-designhttps://www.slideshare.net/HaroldDarwinSalazar/physical-education-exercise-program-designhttps://www.slideshare.net/HaroldDarwinSalazar/physical-education-exercise-program-designhttps://www.slideshare.net/HaroldDarwinSalazar/physical-education-exercise-program-designhttps://www.slideshare.net/HaroldDarwinSalazar/physical-education-exercise-program-designhttps://www.edu.gov.mb.ca/k12/cur/physhlth/frame_found_gr11/rm/modhttps://www.edu.gov.mb.ca/k12/cur/physhlth/frame_found_gr11/rm/modhttps://www.edu.gov.mb.ca/k12/cur/physhlth/frame_found_gr11/rm/module_b_lesson_6.pdfhttps://www.edu.gov.mb.ca/k12/cur/physhlth/frame_found_gr11/rm/module_b_lesson_6.pdfUserVersion 2.0
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13. http://depedk12manuals.blogspot.com/2016/06/grade-7-learners-modulemapeh-
music.html#
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drawn-college-row-track-theater-cup-symbol-backdrop-retro-art-doodle-cartoon-
image136609297
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ved=2ahUKEwjgg_qN1-jrAhUfxIsBHUqgAosQ2-
cCegQIABAA&oq=athletics+throwing+event+cartoon&gs_lcp=CgNpbWcQA1Czig
FYnpEBYMySAWgAcAB4AIABoAGIAcQGkgEDMi41mAEAoAEBqgELZ3dzLXdp
ei1pbWfAAQE&sclient=img&ei=f2ZfX6DIHJ-
Ir7wPysCK2Ag&bih=757&biw=1440#imgrc=iz_wU6_4C8neXM
http://depedk12manuals.blogspot.com/2016/06/gradehttp://depedk12manuals.blogspot.com/2016/06/grade-7-learners-module-mapeh-music.htmlhttp://depedk12manuals.blogspot.com/2016/06/grade-7-learners-module-mapeh-music.htmlhttp://depedk12manuals.blogspot.com/2016/06/grade-7-learners-module-mapeh-music.htmlhttp://depedk12manuals.blogspot.com/2016/06/grade-7-learners-module-mapeh-music.htmlhttp://depedk12manuals.blogspot.com/2016/06/grade-7-learners-module-mapeh-music.htmlhttp://depedk12manuals.blogspot.com/2016/06/grade-7-learners-module-mapeh-music.htmlhttp://depedk12manuals.blogspot.com/2016/06/grade-7-learners-module-mapeh-music.htmlhttp://depedk12manuals.blogspot.com/2016/06/grade-7-learners-module-mapeh-music.htmlhttp://depedk12manuals.blogspot.com/2016/06/grade-7-learners-module-mapeh-music.htmlhttp://depedk12manuals.blogspot.com/2016/06/grade-7-learners-module-mapeh-music.htmlhttps://www.dreamstime.com/old-big-village-ballpark-lawn-line-black-ink-hand-drawn-college-row-track-theater-cup-symbol-backdrop-retro-art-doodle-cartoon-image136609297https://www.dreamstime.com/old-big-village-ballpark-lawn-line-black-ink-hand-drawn-college-row-track-theater-cup-symbol-backdrop-retro-art-doodle-cartoon-image136609297https://www.dreamstime.com/old-big-village-ballpark-lawn-line-black-ink-hand-drawn-college-row-track-theater-cup-symbol-backdrop-retro-art-doodle-cartoon-image136609297UserVersion 2.0
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