Republic of the Philippines

Department of Education
Regional Office IX, Zamboanga Peninsula

11 Zest for Progress

Z Peal of artnership

HOPE 2
Quarter 3 – Module 4:
Table Tennis

Name of Learner: ___________________________

Grade & Section: ___________________________
Name of School:
0|P age ___________________________
 WHAT I NEED TO KNOW
KKKKKNOWKNOW

SOURCE: https://freesvg.org/kids-play-table-tennis

TABLE TENNIS

Table tennis, also called ping pong, is a sport that originated in the Victorian
period in England. High-class people used to play table tennis after dinner. It was
initially played by stacking books at the center of a table and hitting a golf ball with
thick books. Table tennis needs a lot of attention and speed.
Professional table tennis is played on a hard table which is divided by a net. Players
stand opposite to each other, and hit a lightweight ball with a small round bat across the
table. Spinning the ball makes the chances of hitting the ball a lot less. So, players tend to
spin the ball before serving it to the opponent.
Table tennis is played as singles as well as doubles. It is played in both men’s and
women’s category. Table tennis is played by the rules set by the International Table Tennis
Federation (ITTF).

In this module you are expected to attain the following objectives:

1. Sets FITT goals based on training principles to achieve and/or maintain HRF.
2. Engages in moderate to vigorous physical activities (MVPAs) for at least 60 minutes most
days of the week in a variety of settings in- and out-of school.

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WHAT I KNOW

ACTIVITY 1: AGREE OR DISAGREE

DIRECTION: Read the statements carefully mark
check (/) if you agree with
the statement and mark (X) if you disagree. Write
your answer on the space
provided before each number.
________1. Do not accept defeat.
_________2. To play by the rules, you must first know the rules
3. Fight back if an opponent or even a
teammate starts to fight with you
4. Try to win by cheating.
5. Applaud good plays or calls and let the bad ones go.
6. Be gracious if you win.
7. Play to the best of your ability.
8. Shake hands with opponents and
congratulate them on a game well played
9. Respect your coach, teammates, and even your
opponents.
10. If your participating, show some effort

WHAT’S IN

What are the topics that were discussed in your previous

lesson? Which activities from the previous lesson that you
really enjoyed while answering the questions or doing the
tasks? From the topics and activities of the previous lesson,
what have you gained and how do you see the importance of it?

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 WHAT’S NEW

SOURCE: https://sites.google.com/site/tablepingtennispong/history
http://wikipedia.org/

BIG IDEA
The first paddle was the back of a cigar box, and
the first net was a stack of books. Surprisingly the
first ball was a champagne cork.

WHAT IS IT

Like most other sports, table tennis had humble beginnings as a “parlor game”,” open to
anyone with access to a table, paddle, and ball. The game began in the 1880s, when lawn
tennis players adapted their game to play indoors during the winter.
Ping-Pong is a trademark name for table tennis and associated equipment. The name ping-
pong was invented by English firm J. Jaques and son at the end of 1800s and later
trademarked in the United States by Parker Brothers, the board game company.
It may surprise many people to hear that table tennis can be a very physically demanding
sport. Anaerobic fitness is needed during strenuous rallies in which rapid movements are
repeated in a short time period, while a good level of aerobic fitness is required to keep up the
intensity over long match or several matches during a day.

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Shots and Spins in Table Tennis
Strength of shot plays an important role in table tennis, but the key in the modern game is
spin. The ball is so light that almost anyone can make it rotate in the air and so bounce in an
unpredictable way on the receiver’s side; the skill is to conceal the amount and type of spin
used.

Backspin is applied by
hitting through and under the
ball with the lower part of
BACKSPIN the bat angled ahead of the
upper section. The aim is to
make the ball slow down and
“die” (bounce as little as
possible) on contact with the
table.

This is one of the most

devastating shots in any
player’s armory, in which the
ball is hit at high speed. As
FOREHAND SMASH
well as adding topspin, the
player can conceal in which
direction the ball will travel
by flicking his or her wrist to
direct the ball across the
table.

The basic technique is the

reverse of the backspin shot:
the bat is slanted so that the
top is further ahead of the
player than the bottom.
BACKHAND TOPSPIN
Topspin stops the ball from
rising too high into the air.
Instead it dips quickly onto
the receiver’s side and has a
low bounce, making it harder
to return.

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FITNESS COMPONENTS IN TABLE TENNIS
1. Speed and quickness are the most important.
2. Agility is one of the factor for successful performance.
3. Hand-eye coordination
4. Balance and coordination
5. Reaction time
6. Flexibility
7. Analytic an tactical ability
8. Skill and technique
9. Motivation and self confidence
10. Coping with pressure situations
11. Aerobic endurance
12. Strength and power
13. Body size and composition

5 tips to improve your Table Tennis Fitness and train like an Athlete!
Designing a fitness programme for table tennis is just the same as designing a fitness
programme for other sport. First, you need to decide the specific type of fitness required. You
need to address the following questions:
1. What are the main muscles used?
2. What type of movements are used?
3. Which energy system is used?
4. Which muscle fibre type is used?
5. What stage of the season is it?

To combat these, here are 5 tips that will help you make your table tennis fitness training
more relevant and specific to sport.
Short Sprints
Break your running distance down
into short sprints of 10,20,30, and 40
meters. Repeat these sprints several
times and allow plenty of time to
recover in-between bouts.

Sprinting improves strength, power

and limb speed, which are all vital
for table tennis. It also helps to build
lean muscle mass, while reducing
body fat and working the anaerobic
system.

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Train Laterally Table tennis is mainly a lateral
movement game (meaning the main
directions of movements are side to
side). So, “you become how you
train”. A lot of your table tennis
fitness training needs to be made up
of lateral movements, such as lateral
jumping.

Use lots of Add jumping exercises to your

jumping and fitness programme, such as tuck
bounding jumps. These are great for improving
movements. your dynamic power and agility.
Jumping on and off boxes is another
way to advance your jumping
training and increase explosive
power.

Develop Arm Players need fast acceleration in the

Speed shoulder, elbow and wrist.
Resistance training bands are great
for training arm speed and
acceleration because they allow the
players to mimic the movements of
stroke and target the specific muscle
required to execute the shot.

Train Quick General conditioning exercises: such

as press ups, sit ups, lunges, squats
are all great for table tennis.
However, the emphasis should be on
speed, quickness and explosiveness,
rather than simply good technique of
exercise.

Mental preparation
The mental aspects of table tennis play an important role in overall profile of a performer so
it is important to develop the whole player. This psychological element is possibly the single
most difficult factor for coaches, teachers and performers to control and improve.
Most players and teachers/coaches do regard the psychological side of playing table tennis as
important, (hence such statements as “It’s all in the head” or “You’ve got to get psyched up
for this one”) and there are a wide range of psychological techniques that can be employed to
boost performance both in training an within the competition cycle in the pre, during and post
phase. According to English Table Tennis Association, the following are list of some specific
psychological skills related to the areas of performance to which they are most applicable:

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 Psychological Skill Training for Table Tennis

In Practice Pre-Match Match Play Post-Match

Motivation Relaxation Concentration Performance

Profiles Evaluation

Goal Positive Control Over Goal

Setting Thinking Thoughts Assessment

Coaching Focused Emotional

Style Control

Desensitization Positive
Stimulation Imagery Thinking
Training

Enhance self-
confidence

Table 1.Psychological skill training

In planning a training/practice, an individual must consider the following:

1. Preparation/Planning

 Date, Time, and duration of training/practice.

 Objectives/goals
 Equipment needed during training/practice

2. Training proper

 Warm-up/Streching
 Teaching new skills/practice of previously taught skills
 Scrimmage/Practice game
 Cool down and assessment

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Remember to consider the F.I.T.T principle in planning your training/practice:

Factor Definition

Frequency Number of session in a week

Intensity Difficulty level of the exercise or work demand

Time Duration or distance covered in an exercise session

Type Mode of exercise or activity

Table 2. F.I.T.T principle

WHAT’S MORE
Health benefits of Table Tennis

Worldwide millions of people play table tennis, and with good reason. It is entertaining, fun,
fast and has great health benefits as well. Because of the low risk of injury table tennis can be
enjoyed by people of all ages and fitness levels. When played regularly it improves reflexes,
hand-eye coordination and balance, while toning and strengthening the core muscles, upper
and lower body, it’s great for working up a sweat and increasing your heart rate, thus helping
to keep your heart strong and healthy. Not only is it a good cardiovascular exercise, it is also
a great aerobic workout. When running about the table your heart rate increases and your
body’s requirement for oxygen becomes much higher, therefore your breathing becomes
heavier, faster and deeper, which increases lung capacity in addition to how efficient your
lungs uses oxygen.

WHAT I HAVE LEARNED

Activity 2: My Fitness Program

Directions: Create your own table tennis program/practice using the F.I.T.T principle in table
2. You may follow the sample given below. Use a separate sheet for your program to be
submitted to your teacher.

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Activities Frequency Intensity Time Type Remarks

1. Warm- (Monday, Moderate 3-5 General ACHIEVED

up Wednesday,Friday) minutes multi-joint ☺
movements
Allow a 5 minutes followed
recovery period by specific
before actual movements
exercise
2. Jog Monday 30 Upper and
walk Wednesday Moderate minutes lower
Friday extremities
movements
3.

4.

5.

6.

7.

8.

10.

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 WHAT I CAN DO

Activity 3: Skills to Connect

DIRECTONS: Using a concept map, write the skills that you want to develop in playing
table tennis. Write your answers inside the circles. You may add more circles if necessary

Skills that I want to

develop

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 ASSESSMENT

DIRECTIONS: Interview a physically active person that you know. Ask the interviewee for
information on the following areas listed below. Write a narrative about the interview.
Include areas you think the individual can work on and personal lessons learned from the
interview.

1. Reasons for adopting a healthy lifestyle.

2. Benefits acquired from the change.
3. Barriers he/she experienced.
4. Details of his/her exercise program.
5. Ultimate fitness goal.

___________________________________________________________________________
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___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

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KEY ANSWER:
What I know
1. Disagree
2. Agree
3. Disagree
4. Disagree
5. Agree
6. Agree
7. Agree
8. Agree
9. Agree
10. Agree

What’s In
Answers may vary!

What I have learned

Answers may vary!

Assessment
Answers may vary!

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References:
Fernando – Callo, Lualhati, and Peter Fermin Dajime. 2016. “PHYSICAL EDUCATION and
HEALTH.” 103 – 104. Quezon City: REX Printing Company, Inc.

Michael Duffy and, David Summer et.al.2007. “ THE SPORTS BOOK”. 183-185. New
York: DK publishing.

Dr. michelle D. Punzalan, Nińo C. Melindo and Romeo P. Gonzalvo Jr., “ PHYSICAL
EDUCATION AND HEALTH FOR SENIOR HIGH”. 123-145.Intramuros, Manila:
Mindshapers Co. Inc.

https://www.athleticsholarships.net/history-of-table-tennis.htm
https://www.topendsports.com/sport/table-tennis/fitness.htm.

https://.www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/table-tennis

https://www.table-tennis-tables.co.uk/shop/customer-service/health-benefits.html

https://www.experttabletennis.com/5-tips-table-tennis-fitness/

PICTURES:
https://www.globaltimes.cn/content/859492.shtmL
https://sites.google.com/site/tablepingtennispong/history
https://cutt.ly/kjIdG3e
https://www.shutterstock.com/search/side+lunge
https://www.dreamstime.com/illustration/tuck-jump.html
https://www.istockphoto.com/illustrations/resistance-band
http://clipart-library.com/sit-ups-cliparts.html

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 Region IX: Zamboanga Peninsula Hymn – Our Eden Land
Here the trees and flowers bloom Gallant men and ladies fair linger with Cebuanos, Ilocanos, Subanons, Boholanos, Ilongos.
Here the breezes gently blows, Here All of them are proud and true.
the birds sung Merrily, love and care Region IX our Eden Land
The liberty forever stays.

DEVELOPMENT TEAM

Writer: Maria Theresa A. Abdurasid

Jan Noel B. Altabano
April S. Flauta

Editor
Language Editor:
Proof Reader:
Illustrators: Angelica C. Flores
Layout Artist: Lucy Jean B. Lazaro

Management Team:
Julieto H. Fernandez, Ed. D., CESO VI
SDS-Isabela City
Maria Laarni T. Villanueva, Ed. D., CESE
ASDS-Isabela City
Henry R. Tura, CID Chief
Elsa A. Usman, LR Supervisor
Jani P. Ismael, EPS-MAPEH, Module Coordinator

14 | P a g e
 Golden beams of sunrise and sunset
Here the Badjaos roam the seas. Are visions you’ll never forget
Here the Samals live in peace
Oh! That’s Region IX
Here Tausogs thrive so tree
With the Yakans in unty.
Hardworking people abound, every
valleys and dale
Hardworking people abound, every
valets and dale
Zamboangueños, Tagalogs, Bicolanos,
My Final Farewell
Farewell, dear Fatherland, clime of the sun caress'd Pearl
of the Orient seas, our Eden lost!,
Gladly now I go to give thee this faded life's best, And
were it brighter, fresher, or more blest
Still would I give it thee, nor count the cost.
On the field of battle, 'mid the frenzy of fight,
Others have given their lives, without doubt or heed; The
place matters not-cypress or laurel or lily white, Scaffold
or open plain, combat or martyrdom's plight,
T is ever the same, to serve our home and country's need.
I die just when I see the dawn break,
Through the gloom of night, to herald the day; And if color
is lacking my blood thou shalt take, Pour'd out at need for
thy dear sake
To dye with its crimson the waking ray.
My dreams, when life first opened to me,
My dreams, when the hopes of youth beat high, Were to
see thy lov'd face, O gem of the Orient sea From gloom
and grief, from care and sorrow free; No blush on thy
brow, no tear in thine eye.
Dream of my life, my living and burning desire, All hail !
cries the soul that is now to take flight; All hail ! And
sweet it is for thee to expire ;
To die for thy sake, that thou mayst aspire; And sleep in
thy bosom eternity's long night.
If over my grave some day thou seest grow, In the grassy
sod, a humble flower,
Draw it to thy lips and kiss my soul so,
While I may feel on my brow in the cold tomb below The
touch of thy tenderness, thy breath's warm power.
Let the moon beam over me soft and serene, Let the dawn
shed over me its radiant flashes, Let the wind with sad
lament over me keen ; And if on my cross a bird should be
seen,
Let it trill there its hymn of peace to my ashes.
I Am a Filipino, by Carlos P. Romulo
I am a Filipino–inheritor of a glorious past, hostage to the
uncertain future. As such I must prove equal to a two-fold task–
the task of meeting my responsibility to the past, and the task of
performing my obligation to the future.
I sprung from a hardy race, child many generations removed of
ancient Malayan pioneers. Across the centuries the memory
comes rushing back to me: of brown-skinned men putting out to
sea in ships that were as frail as their hearts were stout. Over the
sea I see them come, borne upon the billowing wave and the
whistling wind, carried upon the mighty swell of hope–hope in the
free abundance of new land that was to be their hom e and their
children’s forever.
I am a Filipino. In my blood runs the immortal seed of heroes–
seed that flowered down the centuries in deeds of courage and
defiance. In my veins yet pulses the same hot blood that sent
Lapulapu to battle against the first invader of this land, that nerved
Lakandula in the combat against the alien foe, that drove Diego
Silang and Dagohoy into rebellion against the foreign oppressor.
The seed I bear within me is an immortal seed. It is the mark of
my manhood, the symbol of dignity as a human being. Like the
seeds that were once buried in the tomb of Tutankhamen many
thousand years ago, it shall grow and flower and bear fruit again.
It is the insignia of my race, and my generation is but a stage in
the unending search of my people for freedom and happiness.
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Region IX Our…
Eden…
Land…
Let the sun draw the vapors up to the sky,
And heavenward in purity bear my tardy protest Let some
kind soul o 'er my untimely fate sigh, And in the still
evening a prayer be lifted on high From thee, 0 my
country, that in God I may rest.
Pray for all those that hapless have died,
For all who have suffered the unmeasur'd pain; For our
mothers that bitterly their woes have cried,
For widows and orphans, for captives by torture tried And
then for thyself that redemption thou mayst gain
And when the dark night wraps the graveyard around With
only the dead in their vigil to see
Break not my repose or the mystery profound
And perchance thou mayst hear a sad hymn resound ' T is
I, O my country, raising a song unto thee.
And even my grave is remembered no more Unmark'd by
never a cross nor a stone
Let the plow sweep through it, the spade turn i t o' er That
my ashes may carpet earthly f loor,
Before into nothingness at last they are blown.
Then will oblivion bring to me no care As over thy vales
and plains I sweep;
Throbbing and cleansed in thy space and air
With color and l ight, with song and lament I fare, Ever
repeating the faith that I keep.
My Fatherland ador' d, that sadness to my sorrow lends
Beloved Filipinas, hear now my last good -by!
I give thee all: parents and kindred and friends
For I go where no slave before the oppressor bends,
Where faith can never kill, and God reigns e' er on high!
Farewell to you all, from my soul torn away,
Friends of my childhood in the home dispossessed! Give
thanks that I rest from the wearisome day!
Farewell to thee, too, sweet friend that lightened my w ay;
Beloved creatures all, farewell! In death there is rest!
I am a Filipino, child of the marriage of the East and the West.
The East, with its languor and mysticism, its passivity and
endurance, was my mother, and my sire was the West that came
thundering across the seas with the Cross and Sword and the
Machine. I am of the East, an eager participant in its spirit, and in
its struggles for liberation from the imperialist yoke. But I also
know that the East must awake from its centuried sleep, shake off
the lethargy that has bound his limbs, and start moving where
destiny awaits.
I am a Filipino, and this is my inheritance. What pledge shall I
give that I may prove worthy of my inheritance? I shall give the
pledge that has come ringing down the corridors of the centuries,
and it shall be compounded of the joyous cries of my Malayan
forebears when first they saw the contours of this land loom
before their eyes, of the battle cries that have resounded in every
field of combat from Mactan to Tirad Pass, of the voices of my
people when they sing:
―I am a Filipino born to freedom, and I shall not rest until
freedom shall have been added unto my inheritance—for myself
and my children and my children’s children—forever.‖
1