Physical Education and Health (H.O.P.

E) 2
SPORTS
LECTURE

 Sports
 Is an activity that requires physical actions and skills where individuals or teams compete
under a set of rule.

 Types of Sports
1. Individual Sports
 Are played by one participant on each competing side
2. Dual Sports
 Are played by two competing pairs
3. Team Sports
 Are played by three or more players
 What is the difference of Individual/ Dual Sports vs. Team Sports

1. Individual Sports
 Foster a higher amount of discipline, self-confidence, focus, and passion.
2. Team Sports
 Many variables are considered to determine the success or failure of the team.
It depends on the collective effort of all its players.

 Adenosine Triphosphate, also known as ATP, is a molecule that carries energy within cells.
It is the main energy currency of the cell, and it is an end product of the processes of
photophosphorylation (adding a phosphate group to a molecule using energy from
light), cellular respiration, and fermentation. All living things use ATP. In addition to
being used as an energy source, it is also used in signal transduction pathways for cell
communication and is incorporated into deoxyribonucleic acid (DNA) during DNA
synthesis.

 Energy is defined as the ability to do work – which, for biology purposes, can be thought

of as the ability to cause some kind of change.

 Aerobic Energy System is one that does require oxygen to generate ATP.
 Anaerobic Energy System is one that does not require oxygen to generate ATP.

 3 Types of Energy System

1. ATP - PCr System (Anaerobic a-lactic)
 Very useful for quick explosive exercises lasting 8 - 10 seconds, generate
ATP very quickly.
 Most inefficient energy system
 PCr stores back to 98% after 3 minutes of rest.
 Examples: ( Shot put, 100-meter Sprint, Weight Lifting)

2. Glycolytic System (Anaerobic Lactic)

 Breaks down glucose and glycogen to form ATP and also produces lactic
acid that causes our body to fatigue.
 Can only be used for exercises lasting 2 - 3 minutes.
 Body breaks down glucose or glycogen to generate ATP Throuh a Process
called Anaerobic Glycolysis or just Glycolysis

Examples: (400 - 800 meter sprint )

3. Aerobic Energy System

 Most efficient energy system - also slowest
 Can only generate ATP in the presence of oxygen
 Is used for long distance event or exercises lasting longer than 5 minutes
 If oxygen is present lactic acid will not be produced instead more ATP is
formed through aerobic glycolysis

Examples: (3-km run, long distance swimming, playing sports )

 Eating Habits
 refers to why and how people eat, which foods they eat, and with whom they eat, as
well as the ways people obtain, store, use, and discard food. Individual, social,
cultural, religious, economic, environmental, and political factors all influence
people's eating habits.
 Underweight People
 are often found to suffer from malnutrition due to lack of adequate nutrients in the
body. Many of them do not get the right amount of calories to fuel their bodies thus,
they tend to lack the energy to do regular tasks at home, school, and work. Their
immune system also gets weak and compromised, making them prone to health risk
issues such as anemia and osteoporosis.

 Anorexia Nervosa
 Is an eating disorder wherein a person is abnormally underweight, has an intense
fear of gaining, and an abnormal understanding of body weight, often due to coping
with emotional problems stemming from self-worth.

 Overeating
 is also found to be one of the leading causes of overweight and obesity. Eating too
much, especially processed food and sugary drinks, coupled with a sedentary
lifestyle contribute significantly to weight gain. The calories consumed, particularly
from fats and sugars, have to be burned off through physical activity or exercise.
Otherwise, these calories will be just be stored in the body as fat.

 Overweight and obese

 people often encounter a lot of physical and emotional struggles in their daily lives.
They often have a hard time doing simple tasks such as tying their shoelaces or
walking up a short flight of stairs. They also find themselves the subject of bullying.
Furthermore, they are also at risk of developing other health conditions such as
cardiovascular diseases, diabetes, among others.

 Sleep Management
 Sleep is essential to everyone’s health. Normally, we need about 6 to 8 hours of
night sleep everyday to allow the body to rest and regenerate. When we wake up in
the morning after a good night’s sleep, we feel fresh and energetic. We become
 effective and productive in our daily activities. However, a lot of people, in
particular teens, practice bad sleeping habits such as the following:
1. Staying up all night
 This is the most common bad sleeping habit of most people. In order
to submit a project, a paper, or some other work at the last minute,
they cram to finish it, staying up all night until they are done. Some
people just spend the night reading or doing other stuff that they just
do not want to postpone for another time.

2. Internet Addiction
 Social media is massively addictive. Many people would spend a lot
of their time browsing social media sites such as Facebook and
YouTube. They are awake all night to converse and play with their
friends and forgo sleeping on time. This results in tiredness and
unproductiveness in work, in school, and even at home.

3. Eating Before Sleeping

 Eating could be one of the things we do that give us comfort—but
should be discouraged just before bedtime. Eating before sleeping can
cause discomfort preventing us from falling asleep easily. When we
eat too close to our bedtime, it means that we go to our bed while
digesting. This can cause acid reflux which makes a person lose sleep.
It is best to eat 4 hours before falling asleep so we can be sure that our
digestive system has done its job.

 Stress Management
 We need to deal with the fact that stress is part of our lives.
 Stress happens for many reasons – environmental factors, fatigue, too much work,
illness, and loneliness. It is inevitable; hence, needs to be handled properly.
 Handling stress seems to be tough to do but we need to learn how to cope with it the
right way. If not properly dealt with, it can lead to many health concerns—
difficulties in sleeping, poor immunity, hypertension, and even heart disease.

 One may also perform poorly in physical activities because of stress. However,
while some may be able to deal with stress, others may not and resort to ineffective
—or worst, unhealthy—means of dealing with stress.
Examples of such means that can be detrimental to health are the following:
1. Smoking
2. Bad Eating Habits – Skipping meals and/or overeating
3. Excessive alcohol intake
4. Excessive sleeping
5. Procrastinating – Trying to hide and escape the problem using delaying tactics
rather than facing the problem.

The History Of Badminton

To understand the History Of Badminton’ first you need to understand various games that
were played long before Badminton.Let me bring you back to centuries ago where it all
began.

In the 5th century BC,the people in china then played a game called ti jian zi. A direct
translation from this word “ti jain zi” is kicking the shuttle.As the name suggest,the objective
of the game is to keep the shuttle from hitting the ground without using hand.Whether this
sport has anything to do with the History of Badminton is up for debate.It was however the
first game that uses a Shuttle.
About five centuries later,a game named Battledore and Shuttlecock was played in
China ,Japan,India and Greece. This is a game where you use the Bsttledore (a paddle) to hit
the shuttlecock back forth. By the 16th century, it has become a popular game among chidren
in England. In Europe this game was known as jeu de volant to them. In the 1860s, a
game named Poona was played in India. This game is much like the Battledore and
shuttlecock but with an added net. The British army learned this game in India and took the
equipments back to England during the 1870s.

In 1873, the Duke of Beaufort held a lawn party in his country place, Badminton. A
game of Poona was played on that day and became popular among the British society’s elite.
The new party sports became known as “the Badminton game”.In 1877, the bath Badminton
club was formed and developed the first official set of rules.

The International Badminton Federation (IBF) was formed in 1934 with 9 founding
members.

-England
-Ireland
-Scotland
-Wales
-Denmark
-Holland
-Canada
-New Zealand
-France

Since then,major international tournaments like the Thomas Cup (men) and Uber Cup
(woman) were held. Badminton was officially granted Olympic status in the 1992 Barcelona
Games. From 9 Founding members, IBF now have over 150 member countries. The future of
Badminton looks bright indeed.

Rules and Regulation

Badminton can be played by two or four players. In a singles,two single players(two men or
two women) play against each other. A double consist of two opposing pairs of players.
There are ladies’ double (two pairs of ladies playing against each other), men’s double (two
pairs of two men playing against each other) and mix double (two pairs consisting of one man
and one woman playing against each other). The game therefore has five disciplines:
ladies’single, ladies’ doubles, men’s doubles, and mixed doubles.

Nature of the Game Badminton

 is played as a singles or doubles game with one or two players on a side. The object
of the game is to hit the shuttlecock or “bird” back and forth with a racket across a
net five feet high at its center. The bird should be hit with such speed and accuracy
that the opponent is unable to return the shot successfully. The game can either be
fast or slow paced, depending on the skill level of the players.

Safety/Etiquette
1. Keep a firm grip on the racket.
2. Be careful not to hit your partner with the racket.
3. Stay in your own court to avoid the possibility of collision with other players.
4. Stop play if other players enter your court.
5. Wait until there is a stop in the action to retrieve a bird from another court.
 6. Be aware of the walls and the net posts.
7. Before play, agree on the boundaries and determine the first server. 8. Players call
their own lines; replay the point if in doubt.
8. Shake hands after the game/match.

Facilities/Equipment
1. Rackets are fragile. Avoid striking the floor, wall, net, posts, or your partner. Also
avoid flipping, throwing, or twirling rackets.
2. Shuttlecocks should be handled by the tips only. Birds caught in the net should be
removed carefully.
3. Each student is responsible for reporting any damaged rackets to the instructor.
4. Rackets are returned to the proper slot and birds to the basket at the end of each
period.

Game Rules/Scoring Players

1. Singles – one player on a side.
2. Doubles – two players on a side.
3. Mixed Doubles – one male and one female partner opposing a male and female
opponent.

Scoring
1. Rally scoring allows for a point to be won by either team regardless of which team is
serving.
2. Both singles and doubles games are won with 21 points.
3. The side winning a rally adds a point to their score.
4. At 20 all, the side that gains a 2 point lead first, wins that game. 5. At 29 all, the side
scoring the 30th point wins that game.
5. In the third game of singles and doubles, players change sides when a side scores 11
points.
6. A match is won by winning two out of three games.

General Rules/Regulations
1. Serving
a. The server must keep both feet in contact with the floor at the time of the serve.
b. The bird must be contacted below the waist.
c. The racket head must be below the server’s wrist.
d. The server should not serve until the receiver is ready; the opponent is deemed ready if a
return is attempted.
e. Partners of the server and receiver may stand anywhere on the court providing they do not
obstruct the opponent’s view. f. A bird that touches the net on the serve and goes into the
proper service court is legal.
f. If the server misses the bird on the serve attempt,
2. Serving Order – Singles
a. At the beginning of the game (0-0) and when the server’s score is even, the serve will begin
from the right service court. When the server’s score is odd, the serve will be from the left
service court.
b. If the server wins a rally, the server scores a point and will then serve again from
the alternate service court.
c. If the receiver wins a rally, the receiver scores a point and becomes the new
server. They serve from the appropriate service court – left if the score is odd and
right if it is even.
3. Serving Order - Doubles
a) A team will only have one player serve, per “service”.
b) At the beginning of the game and when the score is even (0,2,4,6, etc.) the
server serves from the right service court. When it is odd (1,3,5,7, etc.) the
 server serves from the left service court.
c) If the serving side wins a rally, the serving side scores a point and the same
server serves again from the alternate service court.
d) If the receiving side wins a rally, the receiving side scores a point. The
receiving side becomes the new serving side.
e) The players do not change their respective service courts until they win a point
when their side is serving.
4. The winners of the first game serve first in the next game.
5. Birds falling on the lines are considered good.
6. During a rally, a bird that touches the net and goes over is in play.
7. A fault (violation of rules) occurs if:
a. On the service, any part of the racket head is higher than the server’s wrist and
contact is made above the waist.
b. The service fails to cross the net or go into the proper service court.
c. The feet of the server and receiver are not in the proper courts at time of
service.
d. The server hesitates or stops (feint/balk) the service motion or misses the bird.
e. The improper receiver returns the bird on the serve.
f. A bird hit into the net, under the net, against the wall or ceiling is out-of-
bounds.
g. A player hits the bird before it crosses the net.
h. The bird touches a player or clothing.
i. The player touches the net while the bird is in play.
j. The bird is hit twice in succession by one/both partners.
k. The bird is held, caught, or carried on the racket when struck.
l. A player obstructs an opponent.
8. Let (a play allowed to be replayed)
a. The bird becomes caught in or on the net after passing over the net.
b. The bird hits the basketball supports or net.
c. The following situations occur before the next serve and if the offending side
wins the rally:
1. The correct server serves from the wrong court.
2. The wrong server serves from either the correct/incorrect service
court.
3. The correct receiver receives in the wrong court.
Basic Skills
A. Grip
1. Forehand – with the racket head perpendicular to the floor, shake hands with the
grip so the “V” formed by the thumb and forefinger is on the top of the handle.
2. Backhand – using a forehand grip, rotate the hand slightly so the thumb is along and
parallel to the wide side of the handle.
B. Footwork
1. Move toward the shot with short steps and end with a long stride.
2. In the ready position the racket is held high, the knees are slightly bent, and the body
weight is on the balls of the feet.
C. Strokes
By using the same motion for all shots, the opponent is unable to detect what shot you
are going to make until the bird is actually hit. A good wrist action allows more power and
control with much less effort. A forehand stroke is one from the dominant side; the
backhand stroke is from the non-dominant side. The racket is swung back, the arm is bent
with the elbow up, the wrist is cocked, and the body weight is placed on the back foot.
From this position, the stroke is made by throwing the hand at the point of contact between
bird and racket with weight being transferred to the forward foot. If possible, shots should
be made with an overhand stroke.
1. Clear – a shot used to drive your opponent away from the net or forecourt or to slow the
game. The bird should fly above the opponent’s reach and fall within one foot of the baseline.
2. Smash – an attacking shot made at the limit of one’s upward reach and slightly in front of
the shoulder. At the moment of contact, the arm and wrist come down forcibly.
3. Drive – A flat shot kept as low as possible and is second only to the smash as an attacking
shot.
4. Drop Shot – any shot that drops immediately after crossing the net. The descent of the bird
is controlled with little follow-through.
5. Net Shot – any shot played as near to the net as possible, controlled by wrist and forearm.
The hairpin shot is an example of a net shot.
D. Serves
1. High and deep (singles) – take a position near and on the proper side of the center line and
about four feet behind the short service line. Drop the bird on the racket side and swing the
racket forward.
2. Low and short (doubles) – take a position closer to the front service line. The racket is
swung forward with little follow-through.
3. Drive (flick) – a quick snap of the wrist in the backhand grip with the bird held directly in
front of the body. The bird travels in a direct line at the receiver.

Playing Strategy
A. Singles – serve long most of the time. Return a high serve with a drop or clear. Build
the game plan on a basis of alternate drop and clear shots, and then use the smash/drive
as openings occur. Run your opponent from the front to back and from side to side of
the court.
B. Doubles – make shots, the return of which will leave an opening for your partner to
play a winning shot. Never play a shot that leaves your partner open to smashes.
Always make an attacking shot. This implies that all shots should be hit down. Most
serves should be short and low. Attack short serves when receiving.
1. Side-by side – each partner is responsible for half of the playing court, net to baseline.
2. Up-and-back – one member plays the front portion of the court, operating from the
centerline and just behind the short service line. The partner plays the rear portion of the court
from the centerline and just in front of the double rear service line.
3. 3. Up/back rotation – combines the two doubles’ strategies, using the sideby-side position
for defense, and up and back formation for attack.

Terminology
1. Alley – an extension of the width of the court on both sides to be used in doubles play.
2. Backhand – any stroke made on the side of the body opposite the racket side.
3. Baseline – back boundary line.
4. Bird – the object that flies over the net, officially known as a shuttlecock.
5. Block – placing the racket in front of the bird and letting it rebound into the opponent’s
court.
6. Carry – momentarily holding the bird on the racket during the execution of a stroke.
7. Clear – a high shot that falls close to the baseline.
8. Double hit – contacting the bird twice in succession on the same stroke.
9. Doubles – a game of four players, two on each team.
10. Drive – a hard stroke that just clears the net on a horizontal plane.
11. Drop – a shot made that barely clears the net with little speed.
12. Fault – any violation of the rules whose penalty is loss of serve or the point.
13. Forehand – any stroke made on the racket side of the body.
14. Hairpin (net) stroke – shot made from below and very close to the net with the bird just
clearing the net and dropping sharply downward.
15. Home position – the ideal spot for awaiting the opponent’s return.
16. Let – a play allowed to be replayed.
17. Match – best two out of three games.
18. Odd and even courts – in singles, the right half of the court is “even” and the left half of
the court is the “odd.” When the even player is serving from the right the score is even, and
odd when serving from the left.
19. Rally – rapid returns made by players.
20. Ready position – an alert body position enabling quick movement in any direction.
21. Receiver – the player to whom the bird is served.
22. Server – the player who puts the bird in play.
23. Shuttlecock – the feathered/plastic object that is hit back and forth in badminton.
24. Singles – a game involving one player on each end of the court. 25. Sling – an untrue hit,
usually because of the bird momentarily resting on the racket.
25. Smash – a powerful overhand stroke that sends the bird downward over the net.
26. Stroke – the action of striking the bird with the racket.
28. Toss/spin – the method of deciding which side will serve first at the beginning of the
match.