The surface integral of the function $f$ over the surface $S$ is denoted by
\[ \int\int_S f dS \]
$dS$ is the area of an infinitesimal piece of the surface $S$.
Average over the sphere is
\[ <f> = \frac{1}{4\pi} \int_0^{2\pi} d\phi \int_0^{\pi} f \sin(\theta)d\theta ,\]
where $dS=\sin(\theta)d\theta d\phi$. This can be seen as a weight average, the weight is surface area.
\[ <\cos^2(\theta)>=1/3 \]
\[<\sin(\theta)>=2/3.\]