Individual/Dual/Combative Sports:: Melchor M. de Guzman

 

Republic of thc Philippines

It POL’ POL’TEfiJ TEfiJINI‹' INI‹' I*7$'E I*7$'ERSIrt RSIrt’’ or rm PHILIPPIN PHILIPPINES ES

INSTRUGTIONAL MATERIAL FOR PHED 10032

INDIVIDUAL/DUAL/COMBATIVE SPORTS:

Compiled by: Melchor M. De Guzman

Monica Elaine B. Chavez

 

Polytechnic University of the Philippines College of Human Kinetics

Table of Contents Program Outcome ………………………………..……………………………………. Lesson 1 Introduction and Orientation Overview an and Ob Objectives …… ………………………………..………………….…. Course Content a. Vi Vision an and Mi Mission …… …………………………… …… ……………………. b. Grad rading System …………………………………………….…….….  Activity/Assessment  Activity/Ass essment and and References References ......……………… ......………………………………… ……………………. …. Lesson 2 Self-Assessment and Introduction to Badminton Overview and Objectives ………………………….………………………….. Course Content a. Physical A Ac ctivity Re Readiness Qu Questionnaire…………………….... b. A Br Brief Hi History of of B Ba adminton …… ………………………………..…….. c. Basic Sk Skills iin n Ba Badminton…………………………………………... d. The 10 Ba Basic Ru Rules of of B Ba adminton …… ………………………………… e. Eq Equipment …… …………………………………………………………… f. Wa Warm Up Up, St Stretching an and Co Cooldown …… ……………………………….  Activity/Assessment  Activity/Ass essment and and References References ………………………… …………………………...………….… ...………….…

iii

1 2 2 2

3 3 4 5 5 6 7 9

Lesson 3 Basic skills (grip, stance, and strokes), Familiarization and Ball control Overview and Objectives ……………………………………………………… 10 Course Content a. Activity 1 Warm-up -up Session …..…………………………………… 10 b. Ac Activity 2 Basic Gr Grip …… ………………………………………….. …. ….… 10 c. Act ctiivi vitty 3 Pro rop per Stan tance ...… ...…… ………………………………………. …….. 11 d. Activ tivity ity 4 Diff iffere ren nt Typ Types of Stro trokes ……………………………… 12 e. Activity 5 Familiarization …………………………………………… 12 f. Activity 6 Cool Down ……………………………………………… 13  Activity/Assessment  Activity/Ass essment and and References References ………………………… ………………………………………… ……………… 14 Lesson 4 Four types of strokes and footwork  O verview an and Ob Objectives …… ………………………………………………………. Course Content a. Acti Activi vity ty 1 WarmWarm-up up Sess Sessio ion n ..... ....... .... .... .... .... .... .... .... .... .... .... .... .... .... .... .... .... .... .... .... .... .... .... ..…. …... .. b. Act ctiv iviity 2 Ski kill lls s Warm-u rm-up p on stro trokes kes .……… ……………………………... ... c. Activity 3 Strok rokes wi with one st step ap approach …… ……………………….. d. Activity 4 Strokes wi with two st step ap approach ..… ………………………. e. Ac Activity 5 co cool do down………………………………………………….  Activity/Assessment  Activity/Ass essment and and References References ………………………… …………………………............ ..................... .........

15 15 15 16 17 18 18

Lesson 5 Service and Midterm Overview an and Ob Objectives …… …………………………….………………………... Course Content a. Activity 1 Warm-up Session .……………………………………… b. Activity 2 Skills Warm-up on footwork ..…………………………..

20 20

c. Activ tivity ity 3 Dri rilll to to Imp Impro rove ve your Fo Footw two ork and Ag Agili ility ..… ..………….. …... d. Activity 4 Service ……………………………………………………

20 21

CHK / PE III / PHED 10032/ RACKET

20

Page i

 

Polytechnic University of the Philippines College ofctHuman e. Ac A ivity 5 CKinetics ool Do Down …… ………………………………………………..  Activity/Assessment  Activity/Ass essment and and References References ………………………… ………………………………………… ……………… Lesson 6 INTRODUCTION: TABLE TENNIS “PING-PONG” Overview and Objectives ………………………………………………..……. Course Content a. Hi History …… ………. …… ……………………………………………………… b. Of Official Ru Rules …… ………………………………………………………… c. Eq Equipment …… ……………………………..…………………………….. d. Cere Cerebr bral al,, Emo Emoti tion onal al & Phys Physic ical al Bene Benefi fits ts of Play Playin ing g Tab Table le Tenn Tennis is  Activity/Assessment  Activity/Ass essment …………………… ……………………………………… ………………………………… ……………………. ……. References ……………………………………………………………………… Lesson 7 PUTTING UP PREPARATION TO EXERCISE Overview an and Ob Objectives …… ………………………………………………………. Course Content a. Ba Basic Pri rin nciple iple of Ex Exercis rcise e …… ………………….……… ………………………. b. FI FITT Pr Principle …… ………………………………………………………… c. Inju jury ry Tre rea atm tme ent ………………………. ……..……… …………………………….. d. Ac Activ tivity ity 2.1 2.1 Coin Snatc tch h …… ……………………………….…… .…………….. e. Ac Activ tivity ity 2.2 2.2 Fing inger-N r-Nose Dot …… ………………………….………… …………..  Activity/Assessment  Activity/Ass essment …………………… ……………………………………… ………………………………… ……………………… ……… Refere feren nces ces ……………………… ………………...… ..………………………………………

23 23

24 24 25 25 27 29 32

33 33 34 35 41 42 43 45

Lesson 8 EXPERIENCING TABLE TENNIS THROUGH ACTIVITIES Overview an and Ob Objectives …… ………………………………………………………. Course Content a. Gri rip pping the Racket …… ……. ………………….………………………. b. Stances ……..………………………………………………………… c. Ba Ball Co Control Dr Drill 3. 3.1 …… ………………………..……………………….. d. Service ………………………………………………….…………….. e. Ball Contro trol Dri rill ll 3.2 ………. …………… …………………….… .…… ………….. f. Ball Contro trol Dri rill ll 3.3 …… ……… …. ……… ………………………….…… .…………….. g. Ball Contro trol Dri rill ll 3.4 ………. …………… …………………….… .…… ………….. h. Ball Contro trol Dri rill ll 3.5 ………. …………… …………………….… .…… ………….. i. Ball Con Contro roll Dri rill ll 3.6 ……… ………. ………………………… ……….………… …………..

46 48 50 52 54 55 56 57 58

 j. Con … ……… k.Ball BallControl Control tro trolDrill Dri rilll 3.7 3.8………. ………. ……. ………………………… ………………………….…………… …………… …………….……………... .…… .……………... ..  Activity/Assessment  Activity/Ass essment …………………… ……………………………………… ………………………………… ……………………… ……… Refere feren nces ces ……………………… ………………...… ..………………………………………

59 60 61 63

 About your your Professors Professors …………………………… ……………………………………………… ………………………………… …………………… ……

CHK / PE III / PHED 10032/ RACKET

46

64

Page ii

 

Course Outcomes 

Develop motor skills, acquire necessary knowledge through physical activities and cultivate positive values and attitudes for the development of an active and healthy lifestyle.



 Acquire good health, health, physical physical fitness and and bodily bodily coordination coordination through through participating participating regularly in physical activity.



Promote desirable moral behaviours, cooperation in communal life, ability to make decisions, and the appreciation of aesthetic movement.



Develop basic competence and confidence to face different challenges



Identify and assess their own health and fitness markers.



 Appreciate  Apprecia te physical physical activity, even even in their own houses. houses.

 

Polytechnic University of the Philippines College of Human Kinetics Lesson 1

Orientation Week: 1 of 18 First Sem.

I.

OVERVIEW The College College of Human Human kinetics kinetics is committed committed to produce produce graduates graduates that meet meet international standards, efficient and effective leaders. Let us start the learning with an orientation orientation that is designed designed to guide guide and prepare prepare the studen studentt especia especially lly in this new normal setting in education. From institutional policies, distance learning, basic requirement, and grading system will be discussed in this lesson.

II.

OBJECTIVES  After successful successful completion completion of this lesson, lesson, students students should be be able to: to: -Explain existing policies of the university. -Identify which mode of instruction is fit for them. -Follow instructions in different settings.

III.

COURSE CONTENT

PUP Vision Clearing the paths while laying new foundations to transform the Polytechnic University of the Philippines into an epistemic community. PUP Mission Reflective of the great emphasis being given by the country's leadership aimed at providing appropriate attention to the alleviation of the plight of the poor, the development of the citizens, and of the national economy to become globally competitive, the University shall commit its academic resources and manpower to achieve its goals through: 1. Provision of of undergraduate undergraduate and and graduate graduate education education which which meet internation international al standards standards of  quality and excellence; 2. Generation Generation and transmission transmission of knowledge knowledge in the broad broad range of of disciplines disciplines relevant and responsive to the dynamically changing domestic and international environment; 3. Provision of more equitable equitable access to higher higher education education opportuniti opportunities es to deserving deserving and qualified Filipinos; and 4. Optimization, Optimization, through through efficiency efficiency and and effectiveness, effectiveness, of social, social, institutional, institutional, and and individual individual returns and benefits derived from the utilization of higher education resources.

The star in the logo stands for the perfection of the human person as well as the research for truth, while the five concentric circles depict infinite wisdom. CHK / PE IV / PHED 10032/ RACKET

Page 1

 

Polytechnic University of the Philippines College of Human Kinetics

Both the five-pointed star and the five concentric circles stand for quintessence, meaning the highest form of quality or the most perfect example of creation. The star is golden yellow not only because this is a star’s natural color but also because, together with the dark maroon used as background, it is the traditional color of the University. The five concentric circles are white because it symbolizes purity. Grading System: Midterm Composition: Written output (reflection Paper) Major output

Final term Composition: Written output Major output

Name:

-

-

Course& Sec.

40% 60% 100%

=

50%

30% 70% 100%

=

50% 100% Date submitted:

IV.

ACTIVITY/ASSESSMENT Based on what you have read, pls. complete the following sentence below: 1. I ha had d lear learne ned d that that . 2. As a st stud uden entt I wi will ll . 3. And And as a Fili Filipi pino no,, . 4. My expectat expectation ions s in this subject subject are .

V.

REFFERENCES 

https://www.pup.edu.ph/ https:// www.pup.edu.ph/

CHK / PE III / PHED 10032/ RACKET

Page 2

 

Lesson 2

Self-Assessment and Introduction to Badminton Week: 2-3 of 18 First Sem. I.

OVERVIEW

II.

It is proper to start physical activity with self-assessment and self-testing activity. Self-testing Self-tes ting will determine the readiness of the student to engage in physical activity. This Th is sess sessio ion n wi will ll also also teac teach h the the st stud uden ent/ t/s s to be ho hone nest st in cond conduc ucti ting ng self self-assessment. It also covers the historical development of badminton, needed equipment to play, fundamental skills needed, and basic rules of the game. OBJECTIVES  After successful successful completion completion of this module, module, students students should be able to: Recognize Recogniz e their fitness ability through self-testing. Enumerate the fundamental skills and basic rules in badminton Discuss briefly the historical development of the game 







III.

 Appreciate  Appreciat e the evolution evolution of badminton badminton equipment equipment

COURSE CONTENT

1. PHYSICAL PHYSICAL ACTIVITY ACTIVITY READINESS QUESTIONNAIRE QUESTIONNAIRE (PAR-Q) (PAR-Q) The questionnaire will indicate whether you should check with your doctor before you start a programme of physical activity. If you are over 69 years of age and you are not used to being very active you should certainly check with your doctor. We will treat all information confidentially.  YES

1 2 3 4 5 6 7 8

Have you ever been diagnosed with a heart condition with advice from a doctor that you should only do physical activity recommended by them? Have you ever felt pain in your chest whilst you were physically active? Have you ever felt chest pain whilst you were at rest? Do you ever feel faint or have dizzy spells? Do you have a joint problem that could be made worse by exercise? Have you ever been diagnosed with high blood pressure?  Are you currently currently pregnant pregnant or have have you had a baby baby in the last six months? months?  Are you currently currently taking taking any medication medication or or have any any medical medical conditions conditions that the instructor should be made aware of? If yes, please provide details:

If you have answered yes to one or more questions

NO

 

Talk to your doctor by phone or in person before participating in physical activity. Tell your doctor about the question(s) you have answered yes to. You may still be able to do any activity you want - as long as you begin slowly and build up gradually - or you may need to limit your activities to those which are safe for you. Talk with your doctor  about the kind of activity you wish to participate in and follow their advice. If you have answered no to all questions You can be reasonably confident that youprogramme. can start to Rememb increaseer your physical and take part in a progressi progressive ve exercise exe rcise Remember - begin beg in slowly slowactivity ly and build up gradually. gradually.  Your privacy privacy Why do we collect this information from you? We use the information here to assess your ability to take part in a programme of physical activity.

I have read, understood and completed this questionnaire. All questions have been answered to the best of my knowledge. I confirm I have completed a gym induction Name: _

Signature:: Signature

Date: 2. A BRIEF BRIEF HISTORY HISTORY OF BADMINTON BADMINTON Badminton is an interesting sport which is played by either one or two players on each side si de of th the e cour court. t. The objec objecti tive ve of the the ga game me is to hit th the e shut shuttl tle e so that that it lands lands at th the e opponent’s side of the court without the opponent returning. The shuttle should go over the net. When the game is played by one player on each side, it is referred to as singles while that of a team of two players players is called doubles. doubles. However, However, most people people enjoy this this game with slight or no idea at all of its history. Below is a brief history of badminton. In Indi dia a pl play ayed ed a vi vita tall role role in the the de deve velo lopm pmen entt of th this is ga game me.. This This wa was s th thro roug ugh h th the e introdu intr oductio ction n of another another game that was similar to “ti jian zi” call called ed Battle Battle and Shuttle Shuttlecock cock that was played in China, India, Japan and Greece. The game used shuttlecock which was hit by a Battledore (paddle). This game was played in the 1860s in Poona India. The description and the objectives of this game are very similar to that of badminton today. The British government officials who were posted to India during those years took the game game to their their home homes s in 1873. 1873. It was here here where where the the nets nets were adde added d and th the e ga game me henceforth hencefo rth took the form known known to date. Duke of Beaufort was th the e first to introduce the game game in Engla England nd and it soon soon becam became e a hit and and a gaine gained d a lot of po popu pula larit rity y among among the el elite ite in England as a party sport. Olympic Games Badminton was first introduced as a demonstration game to Olympic Games in 1972 in Munich. It however, became an official Olympic sport during the 1992 Olympic Games which took place in Barcelona where the doubles and the singles disciplines were introduced. The

 

mixed doubles discipline was introduced in Atlanta’s Olympic Games in 1996 becoming the only onl y mixed mixed event event in all Olympic Olympic Games. Having Having won no medal before, Indonesia Indonesia benefited benefited from Badminton achieving Olympic status when they won both men and women singles in its first competition in the Olympic in Barcelona. Modern Mode rn badmint badminton on creation creation is att attribu ributed ted to England England.. However, However, Asian Asian countrie countries s have dominat dom inated ed the sport sport in all all the major major badmin badminton ton e even vents, ts, includ including ing Olympic Olympics. s. The Asian Asian countries have have bagged almost almost all the medals in the Olympic competition competition with China, Republic Republic of Korea Korea and Indonesia Indonesia being the dominan dominantt countries countries followed followed by both both Denmark Denmark and Great Great Britain. Brit ain. These nations nations have have produce produced d the most talente talented d world world class class players consiste consistently ntly.. In fact,, China has become a force to reckon in both women fact women and men competi competition tions s in recent recent years. Currently, throughout the world, Badminton has become more organized with almost all nations having associations to organize and develop the sport. 3. BASIC SKILLS IN BADMINTON BADMINTON Basic Gripping Technique Learn how to hold your racket using the forehand and backhand grip. grip. If you are not holding the racquet properly, you won’t be able to execute strong shots especially to your opponent’s baseline. Basic Footwork Good footwork allows good movement around the court . Learn the basics of covering the court to return your opponents’ shots! Basic Badminton Strokes Strokes are simply your swing action to hit the shuttle. shuttle . If you don’t perform your strokes correctly, you won’t be able to execute quality badminton shots. Badminton Serve  A badminton badminton rally starts starts with the the serve. Learn Learn the correct techniques techniques to to deliver good serves. serves. Good serves definitely give you an edge over your opponent right from the start of the rally. Basic Stance  A good stance stance sets you up to defend and attack effectively during a game! Learn the offensive stance, defensive stance, and the net stance. You’ll find yourself at the top of your game when you use them correctly. 4. THE 10 10 BASIC BASIC RULES RULES OF BADMINTON 1. A game starts starts with a coin toss. Whoever wins the toss get gets s to decide whe whethe therr they would serve or receive first OR what side of the court they want to be on. The side losing the toss shall then exercise the remaining choice. 2. At no time during the game should the player player touch the net net,, with his racquet or his body. 3. The shuttlecock shuttlecock should should not be be carried on on or come to rest on the the racquet. 4. A player player should not not reach over over the net net to hit the the shuttlecock. shuttlecock. 5. A serve must must carry cross cross court (diagonally) (diagonally) to to be valid.

 

6. Durin During g the serve, serve, a player player sho shoul uld d not not touch touch any of the lines lines of the court, court, until until the server  server  strikes the shuttlecock. shuttlecock. During the serve the shuttlecock should always be hit from below the waist. 7. A point is added to a player's player's score as and when he wins a rally. 8. A pl play ayer er wi wins ns a rall rally y when when he st stri rike kes s the the shut shuttl tlec ecoc ock k an and d it to touc uche hes s th the e floo floorr of th the e opponent's side of the court or when the opponent commits a fault. The most common type of  fault is when when a player player fails to hit the shuttlecock shuttlecock over over the net net or it lands outside the boundary boundary of the court. 9. Each Each side can strike the shuttleco shuttlecock ck only once before it passes passes over the net. Once hit, a player can't strike the shuttlecock in a new movement moveme nt or shot. 10. The shuttlecock shuttlecock hitting the the ceiling ceiling is counted counted as as a fault. Singles, doubles, and mixed doubles You can can have eithe eitherr two or four players players on a b badmi adminto nton n court: court: one playe playerr on each side,, or a team of two players side players on each side. One-again One-against-on st-one e is called called singles; singles; two-againsttwo-againsttwo is called doubles. In doubles, doubles, either either player player can hit the shuttle; shuttle; you do not have to take it in turns. turns. The only exceptions are the first two shots of the rally; I’ll explain this when we discuss serving. In total, there are five types of badminton: • Men’s singles • Women’s singles • Men’s doubles • Women’s doubles • Mixed doubles (ea (each team is a man and a woman) Men’s doubles and women’s doubles are also called level doubles. 4. Equip Equipmen mentt a. Shuttlecock Synthetic and Feather 

b. Badminton Racket

 

c. Court

d. Net

5. Warm Up, Up, Stretching Stretching and and Cooldown Cooldown  A good warm up pre-work pre-workout out is someth something ing most people people skip, but science says you should make time for it. If rolling your ankle or tweaking your shoulder isn’t your goal, stretching your muscles and joints can make a big difference in injury prevention and sports performance. Warm – Up This prepares the body especially the heart and circulatory system for physical activity or  exercise. According to the American College of Sports Medicine (ACSM) warm-up should

 

include a 5-10 minutes of low-intensity large muscle activity like walking, jogging or running for  the first phase, a gentle static stretching of the major large muscle group for the second phase and the third phase is dynamic warm-up. A stretching warm up is recommended to reduce risk of injury and to enhance performance. Stretching When engaging in any exercise or sport, you must warm up properly to prepare your body for exercise and avoid injuries. It is just as important to cool down after practice to help your  body recover more quickly. Both warm-up and cool-down sessions should be combined with stretching exercises to increase muscle suppleness. Routine Warm-up exercises  A. warm-up for for cardio 1. Step forward forward and backward backward for 10 sec. 2. Step sideward sideward back and forth forth for 10 sec. 3. Jogging in in place place for 30 sec. sec. 4. High knee knee jog for 10 sec. B. To stretch safe safely, ly, do the following static static stretching guide guide:: Try to hold each stretch for 10 seconds. Do not bounce while stretching. Stretch slowly to the point of tension; you should never feel pain. Focus on your breathing while stretching. Select stretches that work all major muscle groups.   

 

1a

6-L

1b

/

66-R

2

7

8-L

3-L / 3-R

/

88-R

9

4-L / 4-R

10

5-L

/

11-L /

5-R

11 11-R

 

12-L / 12-R

13-L / 13-R

14-L / 14 14-R

15-L / 15- R

16- L

16 - R

C. Dynami Dynamic c warmwarm-up up Marching in place while swinging your arms (20 reps) Jumping jacks (10 reps) Walking jacks side to side (20 reps)  Arm circles and and shoulder shoulder shrugs. (10 reps) Swinging toe touches (10 reps) Leg swings (forward and side to side) (10 reps) Hip rotations (like stepping over a fence) (10 reps) 

  

  

  

IV.

Hip circles (like you’re hula hooping) (10 reps) Bodyweight squats (10 reps) Lunges (10 reps)

ASSESSMENT

Name:

Course& Sec.

Date submitted:

 A. Answer the the PAR-Q honestly honestly and and follow the the indicated indicated direction. direction. B. Start memo memorizing rizing the warm-up warm-up sequence sequence do it three three times a week week for at least 30 minutes. On the third week answer the question below: 1. If you what compare compare are the your experiences experiences from day d up toon the theyour last body, day offeelings, the the thirdand week session, significant changed orayanone effect/s fitness performance? 2. Can you name components components of fitness that that you think think and feel are being being developed? developed? V.

REFERENCES http://eparmedx.com/wp-content/uploads/2013/03/January2020PARQPlusFillable.pdf  PAR-Q Form https://www.nerdfitness.com/blog/warm-up/

 

Lesson 3

Basic skills (grip, stance, and strokes) Familiarization and Ball control Week: 4-5-6 of 18 First Sem. II.

OVERVIEW

Badminton is a racket sport that is played on a court divided by a net five feet high. The game is played with a shuttlecock. Can be played as singles or doubles. The object of the game is to hit the shuttlecock over the net so that eventually the opponent is unable to return the shot. II.

OBJECTIVES

 After successful successful completion completion of this module, module, students students should should be able to: Recognize the different griping and strokes in badminton. Execute with confident the familiarization and ball control exercises. Enumerate the points to remember in fundamental stance and strokes in badminton  Appreciate  Apprecia te the skills skills learned III.

COURSE CONTENT

 A. Equipme Equipment nt needed needed: Badminton racket and shuttlecock or similar / improvise materials. Activi ivity ty 1: 1: Always start the session with the routine warm-up that discussed last session. You B. Act have 30 minutes to do the warm-up. 2:  Activity 2: Basic grip 1. Forehan Forehand d Grip Grip One of the most common styles of grip that your badminton friends or your parents teach you. The bottom 3 fingers hold the racket handle. The thumb and index fingers have to be relaxed. To control the directions of your shots and to switch grip. (Shots used in forehand grip* (Smash, Drop, Clear, Forehand lift, Forehand net shot and etc*) 2. Backhan Backhand d Grip Grip Thumb laid flat on the side of the handle. Before switching to backhand grip. Index finger and thumb has to be relax, to rotate the racket  At the point point of contact, contact, put put some pressure pressure on the thumb to generate generate power. (Shots used in backhand grip* (Backhand clear, backhand drive, backhand lift and etc.) 



 



 

Shakehand Grip

Forehand Grip

Backhand Grip

Activity 3 Proper Stance (Elements (Elements of the ready position) You should be ready with a somewhat wide stance: your feet a little more than shoulderwidth apart. You cannot simply stand there, feet together, as though waiting for a bus! Your weight should be lowered a little, with your knees slightly bent. Your weight should be shifted forwards a little, so that you are on the balls of your toes. This does not mean that you should be perched uncomfortably on your tiptoes, leaning forwards so much that you almost fall over! Rather, you need to lean forwards just enough to take the weight off your heels. Failure to do this will leave you flat footed. oo ot should be slight l l y ahead of your left foot  — only about half a foot length Your right f o ahead. This position is effective for covering all four corners of the court.

 

Activity 4 Different types of Strokes Forehand Strokes 1. Underha Underhand nd Forehan Forehand d 2. Side Side Forehan Forehand d 3. Overarm Overarm Forehan Forehand d 4. Over head d Forehan Fore hand d 5. Overhea Round Round the Head Head Backhand Strokes 1. Underhand Underhand Backhand Backhand 2. Side Side Backhan Backhand d 3. Overarm Overarm Backhan Backhand d Practice Drill for Strokes 1. Perform Perform the basic basic stance stance 2. Swin Swing g your your racket racket in in an upward motion executing underhand forehand 3. Swin Swing g your your racket racket in in an upward motion executing underhand backhand 4. Swin Swing g your you r racket racket in in a downward-forward motion executing overhead stroke 5. Swing your your racket racket in a downward-forward motion executing backhand overarm 6. No. 2 to no. 5 is is one complete complete cycle, repeat repeat this cycle five five (5) times then then rest for 30 second. second. nd rd 7. After the rest rest continue continue for for another another five cycle (2  set) and last set (3  set) Activity 5

Familiarization

Drill # 1 shuttlecock control (beginner) Walk forward and backward, hold your racket using forehand grip while shuttlecock is in the racket’s head. Walk forward and backward, hold your racket using backhand grip while shuttlecock is in the racket’s head. Drill # 2 suttlecock pickup

 

Drill # 3 shuttlecock scooping Shuttle scooping is simply a catching shuttlecock with your racket. a. Hold up high the shuttlecock shuttlecock together with your racket, drop the shuttlecock, shuttlecock, try to match up the shuttlecock speed with your racket and scoop the shuttlecock before it reaches your waist-level.

b. Now try to toss at least 1 meter above above your forehea forehead d and catch the shuttlecock shuttlecock in a scooping motion just like you practice. c. Hit the shuttleco shuttlecock ck upward using a forehand forehand grip, try to catch using scoo scooping ping motion. Do this several times to be more familiarize. d. Hit the shuttlecock upward upward using a backhand grip, try to catch using scooping motion. Do this several times to be more familiarize. Drill # 4 shuttlecock control (basic) a. Hit the shuttlecock shuttlecock continuously continuously for 10 times, 20 times, 30 times usi using ng the fo fore reha hand nd gr grip ip.. griip. b. Hit the shuttlecock shuttlecock continuously continuously for 10 times, 20 times, 30 times usi using ng the back ba ckha hand nd gr c. Hit the shuttleco shuttlecock ck continuously continuously for 10 times, 20 times, 30 times using using the forehand grip and backhand backh and alternat alter nate e. Activity 6

Cool down

Select few static stretching, focuses on upper extremities for loosening work out.

 

Name: IV.

Course& Sec.

Date submitted:

ASSESSMENT  A. Practical Exam Exam on Ball Ball Control 1. Hit the shuttle shuttle using using forehand forehand-und -under, er, at least 1 meter high high above your your forehead. forehead.

Maximum of 10 consecutive hits with 3 attempts, the highest score will be recorded. 2. Hit the shuttle shuttle using using backhand-u backhand-unde nder, r, at least 1 meter meter high above your your forehead. forehead. Maximum of 10 consecutive hits with 3 attempts, the highest score will be recorded. 3. Hit the shuttle shuttle using using alternate forehand-under forehand-under and and backhand-unde backhand-under, r, at least least 1 meter high high above your forehead. Maximum of 10 consecutive hits with 3 attempts, the highest score will be recorded. B. Practical Exam on Stan Stances ces and proper gripp gripping ing - You can ask assistance from your  guardian in this exam, just write clearly the name and relationship to you. Use these rubrics to rate your performance.  ASSESSMENT TOOL  ASSESSMENT Rubric for Basic Stance Proper gripping Knee bend Placement of the head of the racket Leaning forward Feet apart and parallel pointing forward Total score

1. 2. 3. 4. 5.

Rubric for strokes Proper gripping Correct path of the racket head Proper stance Timing and form Total score

1. 2. 3. 4.

V.

HPS 4pts. 4pts. 4pts. 4pts. 4pts. 20pts HPS 2pts. 8pts. 2pts. 8pts. 20pts

GS

GS

REFERENCES  

     



https://www.slideshare.net/princynavya/badminton-pdf   badminton overview https://mhsphyed.weebly.com/uploads/2/4/7/6/24766872/badminton_2.pdf   badminton history http://thesportguide.com/a-brief-history-of-badminton/ http://thesportguide.com/a-brief-history-of-badminton/   badminton history https://www.masterbadminton.com/badminton-basics.html   basic skills https://www.masterbadminton.com/badminton-basics.html https://sites.google.com/sit es.google.com/site/badmintoninschool e/badmintoninschool/10-rules/10-rules-of-badminton of-badminton BASIC RULES https://sit https://www.badmintonbible.com/ intonbible.com/rules/simpl rules/simple e BASIC RULES https://www.badm https://www.nerdfitness.com/blog/warm-up/ https://www.nerdfitness.com/blog/warm-up/   warm-up https://www.tacticalbadmintonclub.com/2016/10/09/3-basic-ways-of-gripping-the-racketthat-most-players-dont-about/ Basic gripping https://www.badmintonbible.com/ intonbible.com/footwork/readyfootwork/ready-position position basic stance https://www.badm

 

Lesson 4

Four types of strokes and footwork  Week: 7-8 of 18 First Sem. III.

OVERVIEW

Strokes and footwork are the two essential skills that the student had to enjoy the game. In these sessions the student will learn how to hit the shuttlecock properly using different types of stroke. The student will also train to approach the shuttle to have a better position in hitting the shuttle. II.

OBJECTIVES

 After successful successful completion completion of this module, module, students students should should be able to: Recognize how and what type of strokes that they use. Execute properly the four types of strokes together with correct footwork.  Appreciate  Apprecia te the skills skills learned III. COURSE CONTENT  A. Equipme Equipment nt needed needed: Badminton racket and shuttlecock or similar / improvise materials. B. Act Activi ivity ty 1: 1: Always start the session with the routine warm-up that discussed last session. You have 30 minutes to warm-up.  Activity 2: Skills warm-up / Review Note: This activity focused on arm strokes no footwork or step approach is included 1. Perform Perform the basic basic stance stance 2. Swing your racket racket in an upward upward motion motion executing executing underhand underhand forehand 3. Swing your racket racket in an upward upward motion motion executing executing underhand underhand backhand backhand 4. Swing your racket racket in a downward-fo downward-forward rward motion executing executing overhead overhead stroke stroke 5. Swing your racket in a downward-forward downward-forward motion executing executing backhan backhand d overarm 6. No. 2 to no. 5 is is one complete complete cycle, repeat repeat this cycle five five (5) times then then rest for 30 second. second. nd rd 7. After the rest rest continue continue for for another another five cycle (2  set) and last set (3  set)

 

 Activity 3: 3: St Strokes with one step approach

Sequence: 1

The Sequence 1. Perform Perform the basic basic stance stance 2. Step Step your righ rightt foot diagon diagonally ally to your your right 3. Swing your your racket in an an upward upward motion executing executing underhand forehand  4. Proc basic bas sttance eonally 5. Proceed Step Stepeed yourtorig right ht ic foot foostanc diagona diag lly to your your Left 6. Swing your your racket in an an upward upward motion executing executing underhand backhand  7. Proceed Proceed to basic basic stanc stance e 8. Step Step you yourr right right foot foot backw backward ard 9. Swing your your racket at at the back back as in like like scratching scratching your  back and swing in a downward motion executing the over overhe head ad stro st roke ke.. 10. Proceed Proceed to basic basic stanc stance e 11. Cross over step your right to your your left foot foot going to leftdiagonal-backward direction. 12. Raise your racket at the the back and swing swing in a downward downward motion executing the overarm stroke. stroke. 13. No 1 to 12 is one one complete complete cycle which is is equivalent equivalent to one set. Repeat Repeat this cycle cycle 4 times or 4 sets. Note:: Right-handed students must step on your right foot. Left-handed must step with your left Note foot. Sequence: 2-3

Sequence: 5-6

Sequence: 8-9

Sequence: 11-12

 

 Activity 4: 4: Strokes with two step approach The Sequence 1. Perform Perform the basic basic stance stance 2. Step your your left foot and then then your right right foot diagonally diagonally to your right 3. Swing your racket in an upward motion executing unde un derh rhan and d fo fore reha hand nd 4. Proceed Proceed to basic basic stanc stance e 5. Swing Step your you r left foot and the n yourmotion right right foot diagonally diagonally torhan your 6. your racket in anthen upward executing unde un derh and dLeft back ba ckha hand nd 7. Proceed Proceed to basic basic stanc stance e 8. Step your your right foot foot and make make a quick change step step backward backward 9. Swing your your racket at the back back as in like scratching scratching your your back and swing swing in a downward downward motion executing the over overhe head ad st stro roke ke.. 10. Proceed Proceed to basic basic stanc stance e 11. Step your left left foot and cross cross over step your your right to your left left foot goin going g to left-diagonalleft-diagonalbackward direction. 12. Raise your racket racket at the back back and swing in in a downward downward motion executing executing the overarm stroke. stroke. 13. No 1 to 12 is one one complete complete cycle which is is equivalent equivalent to one set. Repeat Repeat this cycle cycle 4 times or 4 sets. Note:: Right-handed students must begin your step on your left foot except for overhead stroke. Note Left-handed must step with your right foot first.

 

Overhead Strokes

Overarm Backhand

 

Activity 4

Cool down

Select few static stretching, focuses on upper extremities for loosening work out. IV. Name:

ASSESSMENT Course& Sec.

Date submitted:

Practical Exam on one step and two step approach - You can ask assistance from your  guardian in this exam, just write clearly the name and relationship to you. Use this rubric to rate your performance. Rubric for strokes HPS GS 1. Timing and coordination 2pts. 2. Correct path of the racket head 8pts. 3. Proper stance 2pts. 4. Correct footwork 8pts. Total score 20pts

 

V.

REFERENCES  

     



https://www.slideshare.net/princynavya/badminton-pdf   badminton overview https://mhsphyed.weebly.com/uploads/2/4/7/6/24766872/badminton_2.pdf   badminton history http://thesportguide.com/a-brief-history-of-badminton/   badminton history http://thesportguide.com/a-brief-history-of-badminton/ https://www.masterbadminton.com/badminton-basics.html   basic skills https://www.masterbadminton.com/badminton-basics.html https://sit https://sites.google.com/sit es.google.com/site/badmintoninschool e/badmintoninschool/10-rules/10-rules-of-badminton of-badminton BASIC RULES https://www.badm https://www.badmintonbible.com/ intonbible.com/rules/simpl rules/simple e BASIC RULES https://www.nerdfitness.com/blog/warm-up/   warm-up https://www.nerdfitness.com/blog/warm-up/ https://www.tacticalbadmintonclub.com/2016/10/09/3-basic-ways-of-gripping-the-racketthat-most-players-dont-about/ Basic gripping https://www.badmintonbible.com/ intonbible.com/footwork/readyfootwork/ready-position position basic stance https://www.badm

 

Lesson 5

Service and Midterm Week: 9-10 of 18 First Sem. IV.

OVERVIEW Serving skill may be the last topic to be discussed, but definitely a very important skill needed to win in a match or competition. There are two types of service, forehand and backhand serve. Now a day, service is not just a simple skill, but it can be an offensive technique.

II.

OBJECTIVES

 After successful successful completion completion of this module, module, students students should should be able to: Recognize what is the best type of service suited for them Follow the sequence in executing service Execute properly the two different types of service Enumerate the basic rules in executing service  Appreciate  Apprecia te the skills skills learned

III.

COURSE CONTENT

 A. Equipme Equipment nt needed needed: Badminton racket and shuttlecock or similar / improvise materials. B. Act Activi ivity ty 1: 1: Always start the session with the routine warm-up that discussed in earlier session. You have 30 minutes to warm-up.  Activity 2: Skills warm-up / Review Note: This activity focused on arm strokes no footwork or step approach is included 1. Perform Perform the basic basic stance stance 2. Swing your racket racket in an upward upward motion motion executing executing underhand underhand forehand 3. Swing your racket racket in an upward upward motion motion executing executing underhand underhand backhand backhand 4. Swing your racket racket in a downward-fo downward-forward rward motion executing executing overhead overhead stroke stroke 5. Swing your racket in a downward-forward downward-forward motion executing executing backhan backhand d overarm 6. No. 2 to no. 5 is is one complete complete cycle, repeat repeat this cycle five five (5) times then then rest for 30 second. second. 7. After the rest rest continue continue for for another another five five cycle (2nd set) and last set (3 rd set)  Activity 3 Drill to improve your footwork and agility Using two step approach, start at point 0 (p0) go to point 1 (p1) get the shuttlecock go back to (p0) continue to point 3 (p3) drop the shuttlecock go back to (p0) proceed to point 2 (p2) get shuttlecock back at (p0) continue to point 4 (p4) drop the shuttlecock go back to (p0) go to (p3) pick up the back to (p0) continue to (p1) drop the shuttlecock back to (p0) go to (p4) get the shuttlecock back to (p0) continue to (p2) drop the shuttlecock back to (p0) to complete the cycle. Flow diagram: (p0) – (p1)pk - (p0) – (p3)dp - (p0) – (p2)pk - (p0) – (p4)dp - (p0) – (p3)pk - (p0) – (p1)dp - (p0) – (p4)pk - (p0) – (p2)dp - (p0).

 

 Activity 4 Service Serving is critical in badminton because it is the first shot of every rally and therefore it has the power to shape how the rally develops. Serving consistently gives you a good chance of  staying in the game, whereas not being able to serve consistently will diminish your chances of success, even if you are superior to your opponent in all the other parts of the game. There are basically two types of serves, with two subcategories in each type of serve: 



Forehand serve: o Forehand high serve o Forehand low serve Backhand serve: high serve o Backhand o Backhand low serve

1). Backhan Backhand d serve Nowadays backhand serve is done in almost every disciplines, benefit of doing this serve is that your opponent cannot have many shot choices to make which gives the server a upper-hand while in long serve the opponent have a large amount of shot choice to make due to which now more and more player are doing backhand serve.

 

How to do a short backhand service  

   

Stand in a comfortable and balanced position with your racket hand in front. Lead with your racket leg and place your non-racket leg behind with your feet pointing towards your opponent. Carry out a short back swing then bring the racket forward. Hold the shuttle on the tip of the feathers in front of your waist level. Pushcan the try shuttle with the face and try to make the racket. shuttle skim the tape of the net. You to shorten theracket grip for a better control of the

Flick Serve in badminton Under this serve player motive is to deceive the receiver by a sudden ejection of force from his racket the technique for performing flick serve is same as backhand serve. 2. How to do a forehand forehand serve serve Played with a forehand underarm action. Stand two to three feet behind the short service line. Relax your body and bent your knees slightly. Lead with your non-racket leg and  











place your racket leg behind. Bring your racket back to almost your  shoulder level then swing it forward following the rhythm of the stroke. Hold the shuttle by the feathers and let it drop slightly in front of you. Hit it with the flat face of your racket and follow through until your racket reaches the non-racket side of your  head.

Backhand serve Faults No movement of Body ::-- You are not allowed to move your feet during the service and any other  body part you waist. Also if your feet touches any of the lines in the centre court than it will be fault. Position of your racket:racket:- The point of contact where you hit the shuttle should be below 1.15 m Single action :- You are only allowed to hit the shuttle with single flow and no double action is allowed. If you missed the shot , means not able to touch the shuttle while serving and it hit the ground it will be counted as fault and your opponent will get the point. Hitting shuttle with feather:- If you make contact with shuttle feather first while doing a service then it is a fault so make sure that you are hitting cork of shuttle first during service. No movement of Body:- You are not allowed to move your feet(both feet touched to ground) during the service and any other body part you waist. Also if your feet touches any of the lines in the center court than it will be fault. Forehand Service Faults Position of your racket:- The point of contact where you hit the shuttle should be below 1.15 m

 

Single action :- You are only allowed to hit the shuttle with single flow and no double action is allowed. If you missed the shot , means not able to touch the shuttle while serving and it hit the ground it will be counted as fault and your opponent will get the point. Activity 5

Cool down

Select few static stretching, focuses on upper extremities for loosening work out.

IV.

ASSESSMENT

Name:

Course& Sec.

Date submitted:

Midterm Examination  A. Service 1. Find a flat wall wall with at least 8 ft. tall tall and 10 ft. wide wide.. 2. Draw a horizontal horizontal rectangular rectangular shape measuring 1 ft. × 10 ft. 3. Draw a line 6 ft. away away from the wall. wall. This will serve as service service area. 4. The idea is hit the rectangular rectangular shape as many as you can, with in the limit of ten (10) shuttlecocks, you may choose what type of service you want to use. B. Videos of one step, two step approa approach ch and drills on how to improve your footwork footwork and agility. You may send your video to your class president for compilation and recording. V.

REFERENCES



https://www.slideshare.net/princynavya/badminton-pdf   badminton overview https://mhsphyed.weebly.com/uploads/2/4/7/6/24766872/badminton_2.pdf   badminton history http://thesportguide.com/a-brief-history-of-badminton/ http://thesportguide.com/a-brief-history-of-badminton/   badminton history https://www.masterbadminton.com/badminton-basics.html   basic skills https://www.masterbadminton.com/badminton-basics.html https://sites.google.com/sit es.google.com/site/badmintoninschool e/badmintoninschool/10-rules/10-rules-of-badminton of-badminton BASIC RULES https://sit https://www.badm https://www.badmintonbible.com/ intonbible.com/rules/simpl rules/simple e BASIC RULES https://www.nerdfitness.com/blog/warm-up/ https://www.nerdfitness.com/blog/warm-up/   warm-up https://www.tacticalbadmintonclub.com/2016/10/09/3-basic-ways-of-gripping-the-racket-



that-most-players-dont-about/ Basic gripping https://www.badm https://www.badmintonbible.com/ intonbible.com/footwork/readyfootwork/ready-position position basic stance

 

    

 

Lesson 6

INTRODUCTION: TABLE TENNIS “PING-PONG” Week:11-12 of 18 First Sem. V.

OVERVIEW Table tennis is truly a lifetime sport. Table tennis offers benefits to players of all ages.

Table tennis, tennis, also called (trademar (trademark) k) Ping-Pong Ping-Pong,, ba ball ll game game similar in principle principle to lawn tennis and played on a flat table divided into two equal courts by a net fixed across its width at the middle middle.. Th The e objec objectt is to hit hit the ball ball so that it go goes es over the ne nett an and d bo boun unce ces s on the opponent’s half of the table in such a way that the opponent cannot reach it or return it correctly. This module will give the students the information information needed to understand understand and also to experience playing Table Tennis at home.

II. II.

OBJECTIVES

 At the end end of this this chapter, the students students are expected expected to: to: Know the History, Governing Bodies, Official Rules and Ethics in sports and its implications in the students daily lives and prepare them for a lifelong learning fitness activity Recognize the importance of PARQ and You and the preferred teaching and learning methods of the students Explain the importance of playing table tennis and its health benefits Understand and experience a whole game by using the application downloaded in play store

III.

COURSE CONTENT

History The game was invente invented d in England England in the early early days of the 20th century and was originally originally called Ping-Pong, a trade name. The name table tennis was adopted in 1921–22 when the old Ping-Po Pin g-Pong ng Associat Association ion formed formed in 1902 was revived revived.. The origina originall asso associat ciation ion had broken up about 1905, about 1905, though though apparently apparently the game continue continued d to be played played in parts of England England outside outside London and by the 1920s was being played in many countries. Led by representatives representatives of Germany, Germany, Hung Hungary ary,, and and Engla England, nd, the the Fédéra Fédératio tion n In Inter terna natio tiona nale le de Tenn Tennis is de Table Table (Interna (Int ernation tional al Table Table Tennis Tennis Federati Federation) on) was founde founded d in 1926, 1926, the founding founding members being England, Sweden, Sweden, Hungary, India, Denmark, Germany, Czechoslovakia, Austria Czechoslovakia,  Austria,, and Wales. By the mid-1990s more than 165 national associations were members. Governing Bodies International  Rules

Official

 

The Internati onal Table Tennis Federati on (ITTF) is the governin g body for all internati onal table tennis associati ons. It is responsi ble for   its member  s, competit ions and the sport in accorda nce with its statutes, regulatio ns and technical rules.

 

The aim of the game is simple; hit the ball over the net onto your opponent’s side. A point is won by you if your opponent is unable to return the ball to your side of the table (e.g. they miss the ball, they hit the ball but it misses your side of the table, or the ball ball hits the net), or if they hit the ball before it bounces on their side of the table.  SCORING •A match is played as the best of 1, 3 or 5 games •For each game, the first player to reach 11 points wins the game. However a game must be won by at least a 2 point margin •A point is scored at the end of each rally •The edges of the table (but not the sides) are part of the legal table surface  A POINT IS LOST IF A PLAYER •Fails to make a good serve •Fails to hit the ball onto their opponent’s side •Fails to hit the ball •Hits the ball before it bounces (volley) MATCH FLOW •Each player serves 2 points alternately •If a game reaches 10 all, each player serves 1 point alternately until the game is won by 2 clear  points •After each game players change ends •In the final game players change ends after the first player reaches 5 points  A GOOD SERVE SERVE •The ball must rest on the palm of the open hand. Toss it up at least 15 cm (6 inches) and strike it so the ball first bounces on the server’s side and then on the opponent’s side •A ‘let’ service is called if the ball touches the top of the net and goes over and onto the table •Let serves do not score points and the server serves again Equipment Table tennis equipment is relatively simple and inexpensive. The ball ball,, which is spherical and hollow, was once made of  white celluloid white  celluloid.. Since 1969 a plastic similar to celluloid has been used. The ball, which may be colored white, yellow, or orange, weighs about 0.09 ounce (2.7 grams) and has a diameter of about 1.6 inches (4 cm). The blade/paddle of a racket a  racket,, or bat, is usually usually made of wood, is flat and rigid, and may be covered with a thin layer of ordinary stippled, or  pimpl pimpled ed,, rubbe rubber, r, which which may may be be laid laid ove overr a thin thin layer layer of sponge rubber and may have the pimples reversed. Whatever combination is used, each of the two sides of a paddle must be different in color. The racket may be any size, weight, or shape

 

The table is 2.74 m (9.0 ft.) long, 1.525 m (5.0 ft.) wide, and 76 cm (2.5 ft.) high with any continuous material so long as the table yields a uniform bounce of about 23 cm (9.1 in) when a standard ball is dropped onto it from a height of 30 cm (11.8 in), or about 77%. The table or playing surface is uniformly dark colored and matte, divided into two halves by a net at 15.25 cm (6.0 in) in height. The ITTF approves only wooden tables or their derivate. Concrete tables with a steel net or a solid concrete partition are sometimes available in outside public spaces, such as parks.

Definition of Terms   A rally is the period during which the ball is in play.  The ball is in play from the last moment at which it is stationary on the palm of the free hand before being intentionally intentionally projected in service until the rally is decided as a let or a point.   A let is a rally of which the result is not scored.   A point is a rally of which the result is scored.  The racket hand is the hand carrying the racket.  The free hand is the hand not carrying the racket.   A player strikes the ball if he touches it in play with his racket, r acket, held in the hand, or with his racket hand below the wrist. touches hes it in play when   A player obstructs the ball if he, or anything he wears or carries, touc it is above or travelling towards the playing surface and has not passed beyond his end line, not having touched his court since last being struck by his opponent.  The server is the player due to strike the ball first in a rally.  The receiver is the player due to strike the ball second in a rally.  The umpire is the person appointed to control a match.  The assistant umpire is the person appointed to assist the umpire with certain decisions.   Anything that a player wears or carries includes anything that he was wearing or  carrying, other than the ball, at the start of the rally.  The ball shall be regarded regarded as passing passing over or around around the net assembly assembly if it passes passes anywhere other than between the net and the net post or between the net and the playing surface.  The end line shall be regarded as extending indefinitely in both directions

 

Cerebral, Emotional & Physical Benefits of Playing Table Tennis 1) Enhances Enhanc es Mental Ment al  A Acu cuitity y The spin, placement, and speed of the ball are crucial elements in ping pong and ping pong pon g players players are are highl highly y skilled skilled and and qual qualified ified in in these these tthree hree attribut attributes es when when it comes comes to creating solving and creating puzzles in practical life. This game not only helps the mind to grow but also creates a mental balance that is required in today’s frantic life. While Wh ile pl playi aying ng thi this s game, game, you need need to fig figure ure out out var variou ious s strate strategie gies s to compe compete te with with your  your  opponent and your brain has to be trained to know how the ball is coming your way and the way to line up the perfect hit. 2) Playin Pla ying g Table Tab le Tennis Ten nis Improve Impr ove Reflexes Refle xes It is a valuable sport when we talk about how to increase the speed of reflexes. In professional tournaments, when this sport is played by professionals you hardly even get a chance cha nce to stand stand as it requires requires very fast reflexes. reflexes. Due to the short distance distance,, the fast-pac fast-paced ed nature of table tennis, the gross and fine muscles movement are also improved. Th This is sport sport is catego categoriz rized ed by burst bursts s of hard hard work work an and d recove recovery ry which which leads leads to fast-twitch muscle development. development. 3) Impro Im proves ves HandHan d-eye eye Coordi Coo rdinat nation ion It stimulates mental vigilance, attentiveness, concentration, and tactical strategy. strategy . You have to strike the ball at the precise moment to make sure it does not go out of the bounded area. This will happen only when your brain will send signals to your hand which tells it about the perfect time and range of hitting the ball. 4) It is Eas Easy y on the Joint Joi nts s One of the major and probably the biggest table tennis benefits is that no one is too old or too young to play table tennis, which means Table tennis has no age limit. limit. There are some sports which require an individual to be highly flexible, but this game can be played easily even if you are old. It is indeed a great way of improving your arm, leg and core strength without accentuating on your joints. 5) Table Tennis Ten nis Helps Hel ps to Burns Bur ns Calori Calo ries es One On e of the health benefits of playing table tennis is that it could burn lots of  calories if it is being played regularly and intensely. You have to catch the ball from the edges and have to run back and forth as the ball can come to you in any directio direction. n. This physical physical work workout out while playing playing can cause cause your heart rate and breath to be increased, increased , this physical physical workout workout is called Cardio. Cardio.  And cardio is commonly known to lose weight. It is observed that a person with an average weight of 70 kg can burn up to 272 calories if he or  she plays ping pong for an hour. Playing ping pong is addictive and entertaining, apart from that it can be an effortless and amusing way when it comes to burning calories.

 

6) Playin Pla ying g TT is Social Soc ial  In today’s today’s world, people people are getting more connecte connected d with with technolo technology gy and are getting getting disconnected from each other. Whether you play at home with your friends or at some sports complex, this game enables you to interact with new people and become friends . Irrespective of age, all the kind of age groups play this game, which does not imply any social barrier to any kind of specific age group or society. This game offers offers freedom freedom to maintain maintain and build build healthy relationships among your  society which also helps in preserving positive vibes among everyone. 7) It Ke Keep eps s Yo Your ur Brain Bra in Sharp Sha rp  According to Dr. Daniel Amen- a known brain imaging specialist, specialist, this games is conside con sidered red to be the best brain sport. sport. It uses both upper and lower parts of the body and is su supe perr beneficial for reflexes and eye-hand coordination. coordination . In short, we can say it is highly aerobic and stimulates the brain which keeps it sharp. 8) Playing Ping Pong Helps to Prevent  Demen Dem entitia a The consistent playing of table tennis is found to be valuable for persons who are suffering from Dementia as it also helps in the prevention of Dementia. Dementia. As it activates various areas of the brain even which stimulates the awareness and alertness among the players who are playing ping pong. 9) Stimul Sti mulate ates s Dif Differ ferent ent Parts Part s of the Brain Brai n The prefrontal cortex is used for strategic planning by the players while anticipating the opponent’s shot. Ping pong also stimulates hippocampus (it is a part of the brain that allows us to retain and form long term events) as this sport is full of aerobic exercises. exercises. 10) Impr Improve oves s Balanc Bal ance e by Playin Pla ying g TT Staying balanced even after quickly changing the direction is not that easy. The key to being successful in this game is to maintain balance. balance. Staying balanced often get difficult for the aged people which they should work upon to accomplish perfection in this game. 11) Improves Your Focus and Mental  Acui Acuity ty The ball ll’’s sp spin in,, pl plac acem emen ent, t, and and spee speed d ar are e very very im impo port rtan antt in ping ping po pong ng.. The The professional table tennis players are very proficient in creating as well as solving puzzles as those players have these three significant traits in them. 12) 12 ) Im Impr prov oves es Coup Co uple les s Bondi Bon ding ng Over a game of ping pong, some couples say ‘i do’.

If you and your partner partner are playing playing this game one-onone-on-one one,, it is an excellent way to improve the love and bond between you both. Some people even keep this game at their wedding to show gratitude and love some couples have for table tennis.

 

It is observed couples who play this game are able to resolve their occasional disagreements much smoother and makes better understanding between them both. 13 13)) Help He lps s You Yo u Calm Ca lm Down Dow n You need to know when to perform your best possible strokes and when to let go of your  thinking. When you are able to think this way, it will be much easier for you to win the game. This happens only when you have come up in the flow. After bursting out the energy at ping pong, resting out into your daily routine afterward would be much smoother. 14) Pi Ping ng Pong Pon g Teach You Yo u How to Win and Lose Los e It is a magnificent way of getting indulged in a healthy competition. The thrill of stealing a point from your opponent and trying to keep yourself in the game could lead to being in an adrenaline rush. If you win, apparently you will feel good. But if you lose that may be even better for you as you won’t be able to improve and know your mistakes till the time you will not lose the game from your opponent One of the most convenient ways of improving this game is to have the best ping pong table near you.  As you can see the list of the benefits benefits of playing this game is wide wide-ranging. -ranging. Apart Apart from so many benefits, table tennis provides a superlative way to get moving and spark a bit of healthy competition among any age group.

IV. Activit Activities ies/As /Assess sessmen ments ts  Activity 1. 1. Reflective

Questions Questions

Explain why Table Tennis/Ping-Pong is related to lawn Tennis. Support your answer by giving statements on its official game rules.

What do you think is the significance of playing table tennis? List down the benefits on playing table tennis and reflect it on your daily life most especially during this time of  pandemic.

 

What do you think are the factors to consider before playing table tennis/vigorous activities? Explain your answer.

 Activity 2. 2. Knowledge

Check 

I. Encircle the letter of the best answer that corresponds to the following questions or statements. 1. Only the the serving serving team team can can score score points points in ping pong. pong. a. True B. False 2. Players are allowed to put one hand on the table while the ball is in play. a. True b. False 3. If the ball touches the edge of the table it is not a point? a. True B. False 4. The ball can bounce more than once on your side of the table before you return it. a. True B. False 5. Ping pong was another game of what sport? a. Soccer b. Tennis c. Volleyball 6. Each serve counts as a. 3 b. 2 c. 1 7.  A

D. Basketball

point each time. d. 4

is the period during during which the the ball is is being played. played. a. Let b rally c. foul d. libero

8. On the serve, the ball touches the net; play continues. a. True b. False 9. Each player serves until a total of a. 2 b. 3 c. 4 d.5

points are scored.

10. The ball is never allowed to hit the net. a. True b. False 11. If the serv rve e is legal ex except that itit touches the net, itit is called a a. Libero b. Foul c. Receiver d. Let

.

 

12. A 12.  A player loses loses a point...if.. point...if.. a. hits the ball ball before before it touche touches s his/her his/her side b. their their return return barely barely hits the the table table on thei theirr opponen opponents ts side. c. th they ey serv serve e one one let let se serv rve e d. it hits hits the the ser server ver's 's cou court rt first first

13. Unsuccessful return and loss of point occurs when: a. ball ball hits hits twice twice on on own own half half of co cour urtt b. ball ball hits hits the the n net et and and goe goes s over  over  c. pl playe ayers rs alter alterna nate te hitt hittin ing g the ball ball 14. If the ball is in the air and is out of bounds but the player continues to play it before it bounces, the play is stopped and the opponent scores. a. True b. False 15. The game is won by the team that first scores lead. a. 11, 1

points and has at least a

b. 11, 2 c. 15, 1 16. Where a. b. c. d. e.

did ping pong start? Unit United ed Stat States es Mexico Asia England non one e of of the the abov above e

17. When a point is scored, both the serving and receiving sides change sides. a. True b. False 18. What are the three colors a ping pong ball can be? a. or oran ange ge,, yell yellow ow,, whit white e b. bl blue ue,, whi white te,, y yel ello low w c. yell yellow ow , g gre reen en,, whi white te d. gr gree een, n, whit white, e, blue blue 19. In an official match, service changes at how many points scored? a. 5 b. 2 c. each each time time a poin pointt is scored scored the the winne winnerr serves serves d. non one e of of the the abov above e 20. A 20.  A

is the period period during during which the the ball is in play.

point

 

 Activity 3. Application

Utilization Utilization

Procedures 1. Download Download the the APP Table Table Tennis Tennis Champi Champion on in Pla Playsto ystore. re. 2. Enter your your name name (surname, (surname, given name) and and customize customize your character. character. 3. Take note note and and be familia familiarr of the skil skills ls and terms terms used used in the app. app. 4. Be aware aware of the rules rules g give iven n 5. Make sure to reach reach Season Season 2 in the app and submit submit the screenshot screenshot together together with with your profile in the app. In two or three paragraphs, paragraphs, kindly describe your experience experience in playing the application you downloaded. downloaded. Write down some problems you encountered using the app. Moreover, Moreover, briefly discuss your character strengths and weaknesses weaknesses and what did you learn from the app. Do you think thin k playing playing this app helped helped you clearly understan understand d how the game game table table tennis tennis is played? played? Support your answer.

Media at Home 





Table tennis rules  rules  https://youtu.be/bk1cboEucO0 https://youtu.be/zSKpxB3rOB8   https://youtu.be/zSKpxB3rOB8 Table tennis health benefits  benefits  https://youtu.be/CkgY9pJXveA   https://youtu.be/CkgY9pJXveA History of table tennis  tennis  https://youtu.be/DIe7EuPZIIM   https://youtu.be/DIe7EuPZIIM

 

Lesson 7

PUTTING UP PREPARATION TO EXERCISE Week: 13 -15 of 18 First Sem. I.

OVERVIEW Playing Play ing table table tenn tennis is absolut absolutely ely stimulat stimulates es your your mental mental alertnes alertness, s, tactical tactical stra strategi tegies, es, co conce ncentr ntrati ation on,, and and focus focus.. It makes makes tranq tranqui uill relati relation ons s amon among g coupl couples es if th they ey are playin playing g it regularly one on one and also help to build the relations among unknowns as this game is dead social. soci al. As compare compared d to many other sports, sports, the risks of getting an injury injury while while playing playing table tennis are very low. When it is played intensely, it is a great way to get fit and burn calories calories.. Table tennis flexibility exercises and stretches at home which improve your game and do away with your ping pong injuries. Though the chances of getting any injury in this game are quite low even then warm-ups take good care of that. Warm up is also good for all your parts of the body which are used to perform in this game like shoulders, elbows, knees, and ankle. II.

OBJECTIVES

 At the end end of this this chapter, the students students are expected expected to: to: 1. 2.

Recognize the importance of (RICER) Injury treatment Construct an alternative exercise program based on availability of resources at home. 3. Crea Create te a video present presentatio ation/na n/narrati rrative ve bas based ed o on n the the activit activities ies g given iven and explain explain the benefits and importance of body conditioning

III.

COURSE CONTENT

Basic principles of exercise There are several important principles of exercise that provide the basis of determining the amount of physical activity necessary for developing and maintaining good health, wellness and fitness. 1.  Overload Principle The most basic of all physical activity principle that indicates doing “more than normal” to result in an improved physical fitness or health benefits. e.g. to increase flexibility, a muscle must be stretched longer than is normal 40 2. 

Principle of Progression Refers to the corollary of overload principle that should done in a gradual manner rather than in major burst. e.g. training sessions when done in gradual progression becomes more challenging over time

3. 

Principle of Specifity The result of overload principle that indicates a need for a specific type of exercise to improve fitness of a specific body part. e.g. to improve performance in putting the shot use exercises that require an overload of all muscles used in doing the skill like the arms and legs

 

4. 

Principl Principle e of Reversibili Reversibility ty It means that disuse disuse or inactivit inactivity y results in loss of ben benefit efits s achieved as a result of overload. This principle can be sum up or simplify by the fact that “if you don’t use it, you will lose it.” e.g. if you do not adhere with your physical activity like 30 minutes running every day, the benefit you attained like weight loss will gradually erode

5. 

Dose-Response Relationship From medical terms, dose refers to the amount of physical activity applied or done and response refers to the benefits one gets out of doing it. It is important to know what dose provides the best responseresponse- the more physical activity that you perform, the more you benefit. e.g. the greater amount of stretching applied to muscle the greater its capacity to be flexible

6. 

Principle of of Diminished Diminished Returns Returns This principle principle indicates indicates that that the health, health, wellness wellness and and fitness benefits occur as you increase physical activity however this may mean that additional amount of activity will yield less benefit or additional benefits will be harder to achieve and when overdone may actually decrease. e.g. As you get fitter and fitter, improvements become more difficult

7. 

Principle of Rest and Recovery Pertains to the amount of rest needed to allow the body to ad adop optt to and and reco recove verr from from ex exer erci cise se.. It is im impo port rtan antt to give give ou ourr bo body dy a time to recuperate after overload. e.g. taking a day off between bouts of recreational recreational exercisers or alternating alternating hard and easy days of exercise.

8. 

Principl Principle e of Individu Individuality ality We should should be guided guided by this principle principle and be constantly constantly reminded remin ded that that the bene benefits fits of physical physical activity activity vary from one individual to another  based on each person’s unique characteristics. e.g. the effect and amount of weight loss in running varies as to the body composition, metabolism of an individual

FITT Principle THE FITT FORMULA FITT FITT refers to the four important variables needed in the application of the different principles of exercise, Frequency, Intensity, Time, and Type of physical activity. These variable vari ables s when when properl properly y execute executed d and applied applied produce produce health, health, wellnes wellness s and fitness fitness benefits Frequency (how often) Pertains to the number of days a person does physical activity in a week. It should be performed at least 3 up to 6 days per week so as to attain most benefits or depends on the person’s specific benefit desired . It must be performed in a regular basis to be effective.

 

Intensity Intensit y (how hard) Refers to the required exertion of intense physical activity to be performed or worked against a load greater than normal (overload). The method for  determining appropriate intensity varies with the desired benefit. Time (how long) long) this is the length of the activity session is done. Any physical activity must be done for an adequate length of time to be effective and meet the expected benefit. Type (mode) Refers to the type of physical activity you perform Injury Treatment Table tennis is a very safe sport. However, overuse injuries such as blisters, sprains, strains, cramps, and even tennis elbow are not uncommon. Most of these problems can be treated by the use of the RICER regime. RICER stands for  Rest the injured part. Ice;; apply for 20 minutes every 2 to 3 Ice hours for the first 48 hours. Compression;; apply a firm bandage Compression over the injured part. Elevation;; Elevation

raise

the

injured

part

above the level of the heart, if possible. Referral;; have a trained professional evaluate the injury. Referral

The most important element in injury prevention is to develop proper warm-up and cooldown routines Body Conditioning (Bodyweight Exercises) Flexibility The range of motion available in a joint. It is affected by muscle length, joint structure, and other factors. A fi t person can move the body joints through a full range of motion in work and in play.

 

Polytechnic University of the Philippines College of Human Kinetics

Shoulder rolls 1. Stand up straight, straight, feet hip-width hip-width apart and arms at your  sides, loosely relaxed. 2. Roll your shoulders shoulders up, back, and down. down. Your thumbs should be pointing forward as you start the move. Palms point forward, elbows slightly bent, as you finish each shoulder roll. 3. Now reverse the the movement movement so your shoulders shoulders role forwards, down, back and up. Repeat several times.

Extended angle side bend 1. Start with your feet wide wide apart, legs straight straight and right foot pointing to the side. Stretch arms wide open at chest level, palms facing forwards. 2. Slowly bend your your right knee, lowering lowering yourself down to the right side, ensuring your feet are wide enough so your knee does not extend beyond the line of your toes. 3. At the same time, tilt your whole whole body to the right, keep keeping ing the spine long and the arms outstretched. 4. Lower as far as you can, keeping keeping abs pulled in ti tight, ght, bottom tucked under and hips square to the front. 5. Reach the right hand hand towards the floo floorr and the left to the ceiling. 6. Try to hold for 15-30 seconds. seconds. You should should feel a stretch in the right hamstring, left inner thigh, left waist, chest and front of shoulders. 7. Slowly return to center center and repeat on the left left side. Lower back mobiliser  1. Lie on your back, legs almost almost straight, arms out outstretched stretched on the floor, in a cross position. 2. Exhale and raise both both knees towards towards your chest. Inhale, feeling the air expand your chest. 3. Exhale and drop both both knees together together to your right. Keep Keep both shoulders in contact with the floor and turn your head to the left. 4. Inhale and bring bring your knees back to the chest. chest. Exhale and repeat to the left. 5. Try to keep your your arms and shoulders shoulders down but but feel the lumbo-pelvic region rotating freely.

CHK / PE III / PHED 10032/ RACKET

Page 36

 

Standing hamstring stretch 1. Stand with with feet slightly less than shoulder-width shoulder-width apart, facing forwards. 2. Step forward forward with your left foot. foot. Flex your left left foot up towards you. 3. Bend forward at at your hips and place your your hands on your left thigh. Keep your left leg straight as you slightly bend the right knee. 4. Feel the stretch along along your left hamstrin hamstring. g. Hold for 30-60 seconds then switch sides.

Chest mobiliser  1. Stand up straight straight and open your your arms wide, tilt your head back and push your chest forwards. Take a deep breath in. 2. Breathe out and and as you do so nod your head to your your chest, clasp your upper arm with the opposite hand as if hugging yourself and hunch your back forwards. 3. Repeat whenever whenever your your back or chest feels feels stiff.

Neck-and-shoulder release 1 Sit up straight with your your shoulders relaxed, relaxed, and your tummy and back muscles loosely pulled in to engage your core. 2 Slowly drop your your right ear to your your right shoulder, shoulder, as far as comfortable, feeling the stretch on the side of the neck. 3 Push the fingers fingers of your left hand towards towards the floor, extending the stretch into the top of your shoulder. Hold for 30 seconds. 4 Repeat on the other side. side.

Palm squeeze 1. Sit or stand. Holding Holding two soft (tennis) balls (or oran oranges), ges), tuck your elbows into your waist with lower arms out in front, and palms uppermost. Keep your arms and wrists still. 2. Squeeze and and release the balls balls ten times, as tightly as possible.

 

Muscular Strength. The ability of the muscles to exert an external force or to lift a heavy weight. A fit person can do work or play that involves exerting force, such as lifting or controlling one’s own body weight.

Plank 1. To start, start, lie lie flat on on your stoma stomach ch (hips (hips touchin touching g the ground) with your legs flat and upper body propped up by your forearms. 2. Tigh Tighteni tening ng your your lower lower back and and should shoulder er muscles muscles,, raise your hips off the ground. 3. Hold for as as long long as you you can can (aim for interv intervals als of of 30 to 45 seconds) and then relax. That completes one repetition (rep).

Bodyweight Squats 1. Sta Start rt by stand standing ing uprigh uprightt with your your feet feet placed placed in a position slightly wider than shoulder-width apart, and your toes pointed straight ahead. 2. Bend Bend your your legs and and drop drop your your buttocks buttocks dow down n to the the height of your knees. Your legs should form a 90degree angle when you’re at the bottom of the movement. 3. With your weight on your heels, push yourself back upright, squeezing through your glutes (buttock muscles) on the way up. Lunges 1. Stand Stand uprigh uprightt with your your feet feet should shoulder-wi er-width dth apart. apart. 2. With y your our right right leg, leg, take a large large step step forwar forward, d, then then drop your body down so that your back leg touches the ground. 3. Push Push down down through through your front front heel heel and and stand stand back back upright. 4. Rep Repeat eat the same same moti motion on with with your your left left leg. leg. 5. Resist the urge to drop your torso. Keep your  abdomen upright.

 

Push Ups Start by by lying lying flat flat on on your your stoma stomach ch.. 1. Start 2. Pus Push h yourself yourself off off the groun ground d into a plan plank k position position.. Hold your body up with your toes and with your hands (not your forearms, as with the plank described above). 3. Lower Lower yourself yourself back back down, down, lettin letting g your ches chestt touch touch the ground. 4. Promptly push down on your palms and raise your  body back to a plank position. 5. If this movement is too advanced for you, start instead of your toes with your weight on your knees.

Sit ups Start by lying lying flat flat on your your back, back, with your your legs legs bent bent and 1. Start your feet flat on the ground. Place your hands beneath your neck, with your elbows out to the sides. 2. Clen Clench ch your your stomach stomach muscle muscles s and bring bring your your torso torso up so that it’s flush with your thighs. Resist the urge to use momentum, rather than your muscles, to bring your body up. 3. Guide Guide your your body body down down in a cont controll rolled ed motion motion to to maximize your muscle use. 4. When When doing doing sit-up sit-ups, s, use use a yoga yoga mat mat to keep keep your your tailbone from rubbing uncomfortably on the ground.

Side Arm Push Up 1. Lay on your left side on a yoga/exercise mat or towel with your right arm bent and its palm flat on the ground in front of your left shoulder. 2. Wrap your left arm around your rib cage and bend your  knees slightly. 3. Push with your right arm and allow your body to raise off the ground as you push. 4. Once your right arm is almost fully extended, hold for a second before slowly lowering yourself back down to the floor.

 

Glute Bridges 1. Bend knees and place feet either hip-width apart or  slightly wider. 2. Root down into feet, keeping them stacked below knees. 3. Lift hips up. Draw ribs down and in toward mat (if you can see ribs jutting out when you look down, draw upper back further into the mat until they disappear). 4. Shoulder blades remain on mat, relaxing shoulders away from ears. 5. Lower hips down to ground slowly, maintaining control until seat touches floor. 6. Then use seat muscles to lift back up to starting position, making sure upper back stays in contact with the mat as you lift. Floor Back Extensions 1. Lie on your stomach, facedown, arms straight out in front of you, palms down, and legs straight out behind you. 2.

Pull your abs in, as if you’re trying to create a small space between your stomach and the floor.

3.

Lift your left arm and right leg about one inch off the floor, and stretch out as much as you can.

4.

Hold this position for five slow counts and then lower your arm and leg back down.

5.

Repeat the same move with your right arm and left leg.

Shoulder Taps 1. Start Start in a plan plank k position position,, with yo your ur wrist wrist under under your  shoulders and your hip width apart. 2. return Touch Touch to your yoplank ur left left position. should shoulder er with with your your right right hand hand and and 3. Touch Touch your your right right should shoulder er wit with h your your right right hand hand and continue alternating sides until the set is complete.

Reaction time. time. The time elapsed between stimulation and the beginning of reaction to that stimulation. Driving a racing car and starting a sprint race require good reaction time.

 

Activities/Assessments

 

Polytechnic University of the Philippines College of Human Kinetics  Activity 1. 1. Exercise

Program Challen Program Challenge ge (3 weeks)

Name:

Section:

Date:

Procedures 1. Read Read the the direc directio tion n caref carefull ully y 2. Execute the the exercise exercise that are are possible to be conducted conducted given given the time, time, equipment, equipment, and and the space available. 3. Be sure to to warm-up warm-up before before and and cool cool down after after the the exercise. exercise. 4. Make sure sure that that the workouts workouts given given is is execute executed d properly. properly. 5. Cross Cross out some exercis exercises es that that are not suitabl suitable e in your area area and make sure sure to put an alternative workout that targets the same group of muscles. 6. Be sure to construct construct an alternative alternative exercise program based based on availability of resources resources at home. 7. Perfo Perform rm prop properl erly y the the exe exerci rcise se progra program m and and make make a video video prese presenta ntatio tion n /narra /narrativ tive e based on the activities inserted in the exercise program. 8. The The gi give ven n exer exerci cise se progr rogram am is foll follow owin ing g th the e FITT FITT fo form rmul ula, a, if yo you u do doub uble led d th the e frequency, frequenc y, intensity, time and type of the given program on day 1 make sure to adjust the following weeks based on the FITT principle. 9. Construct Construct/mod /modify ify some warm warm up exercises exercises/coo /cooll down exercise exercises. s. Direction: Do the exercises given below. Make use of the available resources at home and you can also have some time with your family members doing your constructed warm up exercises you and doing the programs given .

Check Your Progress!  day 1st da 1 set (15 seconds rest each exercise)

     t      i Shoulder rolls      i10      F 25 sec. Lower

yl

back mobiliser 25 sec. (each leg) Standing hamstring stretch 25 sec. Chest mobiliser  25 sec. Neckand-shoulder release 25 sec. Palm squeeze

2nd da  day 1 set (15 seconds rest each exercise) 15 Shoulder rolls 30 sec. Extended angle side bend 30 sec. (each leg) Standing hamstring stretch 30 sec. Chest mobiliser  30 sec. Neck-andshoulder release 30 sec. Palm squeeze

CHK / PE III / PHED 10032/ RACKET

3rd d  da ay

4th day

2 sets (15 seconds rest each exercise)

1 set(15 seconds rest each exercise)

10 Shoulder rolls 20 sec. Extended angle side bend 20 sec. Lower back mobiliser 20 sec. (each leg) Standing hamstring stretch 20 sec. Chest mobiliser  20 sec. Neckand-shoulder release

10 Shoulder rolls 20 sec. Extended angle side bend 30 sec. Lower back mobiliser 30 sec. Chest mobiliser  30 sec. Neckand-shoulder release 30 sec. Palm squeeze

R E S T D A  Y

Page 43

 

Polytechnic University of the Philippines

    e     n     r      t      S   h     u        M  

gt

r 

College of Human Kinetics

20 sec. Plank 8 Bodyweight Squats 5 (each leg)Lunges   8 (each side) Side Arm Push Push Up

  10 Glute Bridges

cl a s  Activity 3. Reflective

30 sec. Plank   8 (each leg)Lunges   8 Push Ups/modified   10 (each side) Side Arm Push Up

20 sec. Plank   8 Bodyweight Squats   5 (each leg)Lunges   5 Push Ups/modified

8 Bodyweight Squats   5 (each leg)Lunges   8 Push Ups/modified   5 Sit ups

  15 Glute Bridges   5 Floor Back

  5 Sit ups   5 (each side)

  10 Glute Bridges   5 Floor Back

Extensions   8 Shoulder Taps

Side Arm Push Up   10 Glute Bridges   5 Floor Back Extensions   5 Shoulder Taps

Extensions

Questions Questions

Have you warmed up and cooled down before and after doing your workouts? What do you think the importance of warm up and cool down? Support your answer by giving some routines you’ve performed. (No duplication of routines given)

In your opinion, why is table tennis considered as the world’s best brain game? Explain and clarify some activities you think might correlate in this statement.

Do you find it easier to do workouts with formulated with FITT? Explain your answer. What Wh at do yo you u thi think nk the va value lue of havin having g FITT FITT formu formula la in yo your ur ex exerc ercise ise program program? ? (2 to 3 paragraphs).

CHK / PE III / PHED 10032/ RACKET

Page 44

 

V .References Media at Home 











Reaction Time test  test  https://www.justpark.com/creative/reaction-time-test/   https://www.justpark.com/creative/reaction-time-test/ Flexibility stretches  stretches  https://youtu.be/9jAyRP0bqKA   https://youtu.be/9jAyRP0bqKA Muscular strength and endurance workouts   https://youtu.be/ZbSbvm2PmG4 workouts Speed training and improving reaction time. https://youtu.be/EqKoqB4TpSI How to do a proper warm up.  up.   https://m.youtube.com/watch?v=Qov0NQHVmLY#   https://m.youtube.com/watch?v=Qov0NQHVmLY# Hand eye coordination activity   https://youtu.be/Ego2KI8CzO4  https://youtu.be/Ego2KI8CzO4

 

Polytechnic University of the Philippines College of Human Kinetics Lesson 8 EXPERIENCING TABLE TENNIS THROUGH ACTIVITIES Week: 1 of 18 First Sem.

I.

OVERVIEW

Since the pandemic started and face to face learning is no longer allowed, this chapter is designed focus on the alternative activities related on playing table tennis by the use of available resources at home. The students will develop a strong foundation in proper stroke technique, Through the use of clear instructions, innovative activities, and engaging in modified games and drills, this module explain the elements of spin, footwork, and effective drills to practice the skills used in playing table tennis. II.

OBJECTIVES

 At the e end nd of this this chapter, the students students are expected expected to: to: Construct alternative equipment based on availability of resources at home Hold a racket properly Bounce the ball consecutively using a pad using forehand and backhand grip. Execute proper stance in forehand and backhand skills used in table tennis Implement the rules and skills used playing virtual table tennis application Execute the footwork drills and movements effectively  Appreciate  Apprecia te the significance significance of of relaxation relaxation of the upper upper body body to bounce bounce the ball ball properly. properly. Partake into activity/game with family members by using available resources at home (ex. glass of water and ball catch) 

 











III.

COURSE CONTENT

Gripping the Racket The first decision every player has to make is what grip to use on the racket. Your choice of a grip will play a major role in every part of your game, so let’s take a look at your choices. There are two main grip styles: the shake-hands grip and the pen-hold grip. Their names describe them very accurately

Shake-hands Grip The shake-hands grip is formed by grasping the blade between your thumb and forenger and wrapping the remaining ngers around the handle .The racket becomes a natural extension of your hand.

CHK / PE III / PHED 10032/ RACKET

Page 46

 

Polytechnic University of the Philippines College of Human Kinetics

Misstep Two fingers are on the blade. Correction Move the second finger to the handle, leaving only the forefinger on the blade.

When holding the racket, always use a relaxed grip. The only pressure points are the forefinger  and thumb; the rest of the fingers loosely rest on the handle. When you use forehand strokes, the pressure from your forefinger controls the racket. When executing backhands, pressure Misstep There is too much tension in the hand.

Correction Hold the blade lightly with only a small amount of pressure between between the thumb and forenger.

from the thumb helps control the racket The shake-hands grip allows for the development of equally powerful backhand and forehand strokes. This grip has always been the predominant choice in Western countries, but is now the most popular grip in Asia as well. Several variations of the shakehands grip have proven to be successful. Pen-hold Grip The pen-hold grip is formed by holding the racket like a pen, with the thumb and forefinger on the same side of the racket and the rest of the fingers on the other side (figure 1.6).  Again, the controlling pressure points are the thumb and forefinger  Traditionally, players who used this grip used only one side of the racket for both forehand and backhand strokes. When hitting a forehand stroke, the player exerts slight downward pressure with the thumb. When hitting a backhand stroke, the player exerts downward pressure with the forefinger and makes a forward push with the fingers on the back of the racket. The pen-hold grip allows for a greater range of wrist motion, which supports strong serves and forehand strokes. The weakness of this grip has always been the lack of reach on the backhand side. This has forced forced pen-hol pen-hold d players players to play a predomin predominant antly ly fore forehan hand d attacking game.

CHK / PE III / PHED 10032/ RACKET

Page 47

 

Stances Getting in a Ready Position  Another critical element to master is a good basic stance that will allow you to easily move into position to execute any stroke. Stand with your feet at least shoulder-width apart. A tall player will need an even wider stance. If you are right-handed, place your right foot slightly behind your left foot. If you are left-handed, your left foot should be slightly behind the right. Bend your knees and shift your weight to the front part of your feet. You will feel a slight forward lean lean when when in the prope properr posit position ion.. Fin Finall ally, y, hold hold yo your ur racket racket straig straight ht ah ahea ead d at the midpo midpoin intt between the forehand and backhand (figure 1.10). In relation to the table, stand so you are covering about two-thirds of the table with your forehand. Stand at about arm’s length behind the end line.

1. 2. 3. 4. 5.

Ready Position Feet Feet shoul shoulder-w der-width idth apa apart rt or wider  wider  Feet Feet staggere staggered, d, right right foot foot slight slightly ly be behind hind left left Knees be bent Weig Weight ht on on fron frontt of fee feett Racket Racket straigh straight, t, midway midway between between foreha forehand nd and backha backhand nd

6. Arm’s Arm’s len length gth behin behind d en end d line line  A good ready position position accomplishes accomplishes several several things. things. First, it lowers lowers your  center of gravity, which allows you to move quickly while keeping good balance. The bent knees and forward lean allow you to transfer your weight easily into your strokes to create power. Also, instead of having you look down at the incoming ball, the low position helps you better see the ball as it comes toward you. Players of different styles of play adjust this basic position to meet their needs. However, the basic ready position is perfect for learning all the basic strokes of the game. How to Touch the Ball

Every you touch the The ball with the racket, you impart energy to the ball. This by energy takes the formtime of speed or spin. application of speed or spin to a ball is controlled how you touch the ball. The two general ways to touch the ball with the racket r acket are force contact and friction contact. Force contact occurs when the forward-moving racket strikes the ball. To experience this type of  contact, try this simple drill. Using the correct grip, hold your racket out in front of you with your  palm up (figure 1.11a). Bounce the ball on the racket as the racket moves a few inches (or  centimeters) up and down (figure 1.11b and c). Watch the ball carefully as you hit straight through the ball. The ball will not spin because all of your energy is going into the forward movement of the ball. You also will notice a distinct sound coming from the ball as it sinks into the rubber and makes contact with the wood part of the blade. As you do this drill, make note of  what force contact feels and sounds like.

 

Polytechnic University of the Philippines College of Human Kinetics

A

B.

C.

Figure () Force contact, ball moving straight up: (a) hold racket with palm up; (b) bounce ball on racket r acket as racket moves slightly up and down; (c) ball does not spin as it bounces

SUCCESS CHECK

SCORE YOUR SUCCESS

Bounce the ball 20 times during each of the 10 ball control exercises. Record the number of bounces you are able to complete in all 10 exercises. Make sure you are using a proper shakehands or pen-hold grip  when executing the drill.

180 to 200 160 to 179 140 to 159 120 to 139 100 to 119  Your score

CHK / PE III / PHED 10032/ RACKET

bounces bounces bounces bounces bounces

= = = = =

20 points 18 points 12 points 8 points 4 points

Page 49

 

Polytechnic University of the Philippines College of Human Kinetics

CHK / PE III / PHED 10032/ RACKET

Page 50

 

Drive Strokes (Forehand and Backhand Drive) Drive strokes are used to return the ball with speed and minimum topspin of your own. The speed of your drive strokes depends on the length of the stroke you use along with the amount of body weight you transfer into the stroke. Against a fast-moving ball, these strokes are generally shorter and used to simply redirect the speed on the ball back against the opponent.  Against slower-moving slower-moving returns, a longer longer swing swing with more more power is used to try try to finish the point. point.  All drive strokes strokes primarily primarily use force contact, and and to achieve achieve maximum maximum power, the ball should should be contacted at the top of the bounce. The drills in this step will help you learn to control both the speed and placement of forehand and backhand drive strokes. Forehand Drive Backswing 1. Weight Weight on back foot foot 2. Forearm Forearm opens opens up 3. Upper Upper body body turns turns 4. Racket head at 90-degree 90-degree angle angle from table and forearm Contact 1. Transfer weight weight from back foot foot to front foot foot 2. Tu Turn rn hips hips 3. Rotate upper upper body back back toward table 4. Snap Snap forear forearm m 5. Make contact contact with ball at top top of bounce 6. Force contact, contact, not friction contact contact Follow-Through 1. Finish with weight on front foot foot 2. Racket finishes finishes about head high high in front of face 3. On hard drives, drives, racket may finish finish on left side of of body (right-handed player) Recovery 1. Relax forearm forearm and let it drop drop 2. Move feet feet back to ready position position

 

Backhand Drive Backswing 1. Weight evenly evenly balanced balanced or slightly on left left foot 2. Forearm closes, closes, bringing racket close close to abdomen 3. Racket head head parallel parallel to table 4. Short Short backswin backswing g

Contact 1. Make contact contact with ball at top top of bounce 2. Force contact, contact, not friction contact contact 3. Contact ball ball slightly above center  center  4. Forearm snaps snaps up and forward, producing producing light topspi topspin n 5. Forearm pivots pivots around around elbow elbow Follow-Through 1. Short follow-through, follow-through, traveling traveling in straight line toward toward target 2. Racket finishes finishes forward and slightly slightly right of center of  body

Recovery 1. Relax forearm and and let it drop back to neutral positi position on 2. Return to ready ready position position

Service  As long as you are using the App, you will noticed the big differences differences of bouncing the ball when service and how many bounces of the ball when the player are going to receive. In short, Serve must first bounce on server’s side of the table, then the other side/ opponent’s side.

 

Service Rule: the ball must contact both sides of the table. Each player serves 2 points alternately. Characteristics of a good serve. The ball must rest on the palm of the open hand. Toss it up at least 15 cm (6 inches) and strike it so the ball first bounces on the server’s side and then on the opponent’s side. A ‘let ‘let’’ service is called if the ball touches the top of the net and goes over and the have table elements .Let serves not score and the server serves  Allonto serves ele ments in do common. common. Forpoints example, example, when when serving, servin g, youagain. should should always always try to contact the ball as close to the table as possible. Contacting the ball high above the table creates a downward force that causes the ball to bounce higher on your opponent’s side. By contacting the ball close to the table, the ball bounce will be lower and more difficult for your opponent to attack. Learn to produce a variety of spins by contacting different parts of the ball when you serve. When you contact the ball at any point off center, you create torque, or spin. You can also learn to read your opponent’s serves by noticing which part of the ball he contacts.

Footwork Activities at Home Table tennis is a sport that requires a unique mix of explosive power from the legs and fine motor skills in the hands. Working to develop the hand skills necessary for controlling the ball should be your main focus early in your training. Since face to face learning was prohibited, these activities were designed to use available resources at home.

 

Polytechnic University of the Philippines College of Human Kinetics

SUCCESS CHECK

SCORE YOUR SUCCESS

Only the successful landed of the activity should be recorded. Record your success by recording your activity/ creating a Tiktok Make sure all the resources are used and landed on the glass of water 

video. Record the number of successful landed of the ball on the glass of water. 3 successful lands = 10 points 2 successful lands = 5 points 1 successful land = 2 points 0 successful land = 0 point Your score

CHK / PE III / PHED 10032/ RACKET

Page 54

 

SUCCESS CHECK 



SCORE YOUR SUCCESS

Make sure you are using a proper shake-hands or Record the number of successful landed of the ball on the glass of water in the exercises. pen-hold grip 5 successful land = 10 points  when executing 4 successful land = 8 points the drill. 3 successful land = 6 points Focus on 2 successful land = 4 points controlling your 1 successful land = 2 points blade by 0 successful land = 0 points applying  Your score pressure with  your forefinger and thumb.

 

SUCCESS CHECK 





Make sure to warm up before and cool-down after doing the activity. Make sure to have a one meter space from the  wall. Keep an eye on the ball and focus on controlling the ball  while doing the halfmeter sidesteps

SCORE YOUR SUCCESS

Bounce the ball 20 times during each of the exercises. Record the number of bounces you are able to complete in all exercises. 30 to 40 bounces = 10 points 20 to 29 bounces = 8 points 10 to 19 bounces = 6 points 1 to 9 bounces = 4 points 0 bounces = 2 points  Your score

 

SUCCESS CHECK 







Be sure to use the correct grip and stance while completing these exercises. Make sure to warm up before and cool down after doing the drills Focus on controlling your blade by applying pressure with your forefinger and thumb. Set up a timer for easy monitoring of  allotted time for the drill.

SCORE YOUR SUCCESS

 After one minute, record the number of points for the exercise you completed. 40 to 50 bounces =10 points 30 to 39 bounces =8 points 20 to 29 bounces =6 points 10 to 19 bounces =4 points 1 to 9 bounces =2 points 0 bounce =0 points  Your score 

 

SUCCESS CHECK 







Be sure to use the correct grip and stance while completing these exercises. Make sure to warm up before and cool down after doing the drills Focus on controlling your blade by applying pressure with your forefinger and thumb. Set up a timer for easy monitoring of  allotted time for the drill.

SCORE YOUR SUCCESS

 After one minute, record the number of  points for the exercise you completed. 9 to 10 completed passes = 10 points 7 to 8 completed passes = 8 points 5 to 6 completed passes = 6 points 3 to 4 completed passes = 4 points 1 to 2 completed passes = 2 points 0 completed passes = 0 points  Your score

 

SUCCESS CHECK 







Be sure to use the correct grip and stance while completing these exercises. Make sure to warm up before and cool down after doing the drills Focus on controlling your blade by applying pressure with your forefinger and thumb. Set up a timer for easy monitoring of  allotted time for the drill.

SCORE YOUR SUCCESS

 After one minute, record the number of points for the exercise you completed. 9 to 10 completed passes = 10 points 7 to 8 completed passes = 8 points 5 to 6 completed passes = 6 points 3 to 4 completed passes = 4 points 1 to 2 completed passes = 2 points 0 completed passes = 0 points  Your score

 

SUCCESS CHECK 





Make sure to warm up before and cool down after the activity  In doing the activity, the players must  first check venue safe to do the

SCORE YOUR SUCCESS

Based on the experience you’ve got

activity. from the previous activity, rate your  enjoyment in playing the mini ping Pointers pong game. o Each player serves 2 points alternately  5 = 20 points o  The server’s ball must first hit  4 = 16 points the ball on his/her side 3 = 12 points before on the opponent’s area. 2 = 8 points o If a game reaches 10 all, each player serves 1 point 1 = 4 points alternately until the game is 0 = 0 points  won by 2 clear points  Your score o  After each game players change ends

 

Polytechnic University of the Philippines College of Human Kinetics CHECK YOUR SCORES Ball Control drills Bouncing Ball

out of 20

Ping-Pong Kitchen Wares!

out of 10

Target 5!

out of 10

Ball Control and Footwork drills Move It with Eyes on the Ball!

out of 10

Many One Minute

out of 10

Five on US! (Forehand)

out of 10

Five on US! (Backhand)

out of 10

 Application  Applicat ion of Rules Rules of the Game Game Mini Ping-Pong

out of 20 T ot otal

out of 100

Now that you have completed the activities, you have developed your hand skills and have been introduced to the science of table tennis, basic strokes, serve and serve returns. You can now play table tennis by using only the available resources at home. You’ll noticed that after  doing these activities, you experience the essence of being an athlete which comes first by controlling and familiarizing the ball and most important is enjoying the game by experiencing it. Your challenge now is to combine all of these skills to actually start playing a game and some related activities. IV. Activities/Assess Activities/Assessments ments  Activity 1. 1. Reflective Reflective Questions Questions In ball familiarization/ball familiarization/ball control, control, Is the ball rising or falling when you first touch it? How can you make the ball bounce slower or faster? Is it easier to control if you hit the ball higher or  lower? Clarify your answer.

CHK / PE III / PHED 10032/ RACKET

Page 61

 

Based on the activities you accomplished, which one is your favorite? Support your  answer by describing your experience.

Did you learn something from the above activities? Which one gives you a highest score? What do you think are the key points to consider why you did well in that activity? Explain your answer.

 Activity 2. 2. Knowledge Knowledge Check  I. Encircle the letter letter of the best answer that corresponds corresponds to the following following questions or statements. 1-3.. 1-3 Th Three ree ball ball pla placem cemen entt zone zones s us used ed in table table ten tenni nis s are: are:

1. Each Each player player can have three three consecu consecutive tive serve serves. s. 21 21.. True True 22. 22. Fa False lse 5-6. name the two Grip Styles

7. Let serves serves do not not score score points points and th the e server server serves serves again. again. a. True b. False 8. The pen hold grip is is formed by grasping grasping the blade blade between between your thumb and forefinger  forefinger  and wrapping the remaining fingers around the handle. a. True b. False 9-10. Drive Strokes Used in playing Table Tennis.

Summary 

Drive strokes are used to return the ball with speed and minimum topspin of your own. The speed of your drive strokes depends on the length of the stroke you use along with the

 

amount of body weight you transfer into the stroke. Against a fast-moving ball, these strokes are generally shorter and used to simply redirect the speed on the ball back against the opponent. Against slower-moving returns, a longer swing with more power is used to try to finish finis h the point. All drive drive strokes strokes primarily primarily use force contact contact,, and to achieve achieve maximum power, the ball should be contacted at the top of the bounce 

Service Rule: the ball must contact both sides of the table. Each player serves 2 points alternately.





Characteristics of a good serve. The ball must rest on the palm of the open hand. Toss it up Characteristics at least 15 cm (6 inches) and strike it so the ball first bounces on the server’s side and then on the opponent’s side. A ‘let ‘let’’ service is called if the ball touches the top of the net and goes over and onto the table .Let serves do not score points and the server serves again. The Table is divided into three ball placement zones; Baseline zone, Middle zone and the Net zone.

V.

REFERENCES

Media at Home 







How to hold a Table Tennis Bat https://youtu.be/_Zq-OHCNx7o Basic Stance in Table Tennis  Tennis   https://youtu.be/GA25nMSPFx0   https://youtu.be/GA25nMSPFx0 Forehand Counterhit  https://youtu.be/vnaY6ltLY-g   https://youtu.be/vnaY6ltLY-g Backhand Counterhit  https://youtu.be/GI7rX5-90DQ https://youtu.be/GI7rX5-90DQ  

 

Polytechnic University of the Philippines College of Human Kinetics

Finals: TABLE TENNIS MODIFIED MINI GAME 

I.

OVERVIEW

 Application utilization  Application utilization may be the the last topic topic to be discussed, discussed, but definitely definitely a very important factor needed to understand in this course. Using only the available resources at home, you will appreciate the simple basic rules of the game. II.

OBJECTIVES Create a modified game using only the available resources at home. Hold a racket properly Execute proper stance in forehand and backhand skills Implement the rules and skills used playing virtual table tennis application Partake into activity/game with family members by using available resources at home. Recognize the principle of the game table tennis Enumerate the basic rules in playing table tennis  Appreciate  Apprecia te the skills skills learned

III. COURSE CONTENT Now that you have enough knowledge and experience on playing table tennis, you can now enjoy playing table tennis at your own! Below are the procedures to be followed in doing your final requirement in this course. 1. 2. 3. 4. 5.

Create Create a modified modified game game using only only the availab available le resource resources s at home. Explain Explain clearly clearly the the rules rules in your your modified modified table table tennis tennis game. game. The basic basic skills skills used the the table table tennis tennis must reflec reflectt on the game. game. Make sure sure to warm up up before before and and cool cool down after after the the activity activity Record yourself explaining explaining and playing your modified modified mini table table tennis tennis game. game.

6. The docum documente ented d video video must must not not exceed exceed 10 10 mins. mins. IV IV..

ACTIV TIVIT ITY Y/A /AS SSESSMEN MENT The activity/game that will be recorded will be submitted to your class president following the format (SN,GN, Section) ex Dela Cruz, Juan BPE 1-2

V.

REFERENCES Chavez,M.E., (2020) Instructional Material on Playing Table Tennis at Home.

CHK / PE III / PHED 10032/ RACKET

 

 About your your Professors

Page 64