THE NAME OF THE GAME: BADMINTON

Textbook: Physical Education-3

(Individual/Dual Sports)
By: Alvarez, Erpelo,Tilbe & Capundag
Copyright: 2010-Books Atbp.Publishing Corp.

Lesson Objectives:
1. Discuss the historical background and development of Badminton.
2. Identify and describe the facilities and equipment used in playing Badminton.
3. Explain the mechanics of playing Badminton.
4. Participate actively in the online (virtual) class discussion.

Expand your Knowledge.

Badminton is a court game that can be played either singles or doubles, by men,
women, or mixed pairs, either indoor or outdoor courts, as a fun game or at a highly competitive
level.
The history and development of Badminton is a very long and complex one. The following
accounts for the history of the game.
 History and origin of Badminton.
Badminton originated from the ancient civilizations of Europe and Asia. It is an ancient
game known as ‘BATTLEDORE’(bat or paddle) and shuttlecock probably originated
more than 2,000 years ago.
In the 1600s, Battledore and shuttlecock was an upper class pastime in England and
many European countries. Battledore and shuttlecock was simply played by two people
hitting a shuttlecock backwards and forwards with a simple bat as many times as they
could without allowing it to hit the ground.

 Contemporary Badminton.
In 1800s in India, a contemporary form of Badminton –a game called “POONA”, was
played where a net was introduced and players hit the shuttlecock across the net. British
officers in the
Mid 1800’s took this game back to England, and was introduced as a game for the
guests of Duke of Beaufort at his stately home ‘Badminton’ in Gloucestershire, England
where it became popular.
In March 1898, the first open tournament was held at Guildford, then, the first ‘All
England’ championships were held the following year. Denmark, USA and Canada
became ardent followers of the game during the 1930s.

 IBF was established in 1934.

In1934, the International Badminton Federation(IBF) was formed, with the initial
members including England, Wales, Ireland, Scotland, Denmark, Holland, Canada, New
Zealand and France among others. India joined the federation as an affiliate in 1936.
The first major IBF tournament was the Thomas Cup (the world men’s team
championships)in 1948. Since then, the number of world events has increased with the
addition of the Uber Cup (women’s team), World Championships (Individual events),
 Sudirman Cup (mixed team), World Junior Championships and the World Grand Prix
finals.

 Commonwealth Games Sport-1966.

Badminton was introduced as a commonwealth games program sport in Kingston,
Jamaica in 1966, and has been part of every Commonwealth Games program since
then. Initially, all five disciplines were included-singles (men/women), doubles
(men/women), and mixed doubles with the team event included in the program in the
later part of the Commonwealth Games.

 Olympic Games Sport-1992.

Badminton was a demonstration sport in Munich, Germany in 1972. Then, in 1992, it
became an Olympic Sport in Barcelona, Spain Summer Olympics with the introduction of
Singles and doubles disciplines. In Atlanta, Georgia (1996), Badminton was included as
the only mixed doubles event in all of the Olympic Sports. Indeed, Badminton is a
relatively new Olympic Games sport.
Only five (5) countries have won the gold medals since its introduction in 1992-China (2),
Indonesia (5), S.Korea (5), Malaysia (4), and Denmark (1).
Having competed in the Olympic Games for forty years, Indonesia has finally triumphed,
with Susi Susanti is Indonesia’s first gold medalist in the women’s singles in Barcelona,
Spain.
_____________________________End______________________________________
________
Assessment Time: Task no.1
Activity 1: Challenge your mind (week1)
Direction: Using any piece of paper, answer the following comprehensively:
1. Why is Badminton considered as a ‘fun game’ as well as highly competitive sport?
2. What is the role of Badminton in the total fitness of the individual?
3. What is the importance of Badminton in your life as a student in this present life
situation?
Note: Submit your output to your respective class leader/s on or before September 03,2021
@11:59pm.

See you again virtually next Saturday, keep safe everyone…

PORFERIO M. TRIPOLI,MAT-PE,Ed.D.
PE 3 Instructor
E-mail:porferiotripoli0907@gmail.com
RAMON MAGSAYSAY MEMORIAL COLLEGES
Physical Education Department Pioneer Avenue, General Santos City-9500

Week 2- SLP IN PE 3 (CNs 0032,0038,0044,0050)

Recreational Activities: Individual/Dual Sports
THE NAME OF THE GAME: BADMINTON-Part 2 (Introductory Part)
● BADMINTON FACILITIES & EQUIPMENT
Note: Download from any net sources the facilities and equipment (what it looks like)in playing
Badminton as described here:
Racket. Badminton racket is quite light and can be made of wood, aluminum,
metal or synthetic materials such as graphite or carbon. A synthetic racket is
quite popular now because of its extreme lightness and strength. A badminton
racket weighs roughly 98-100 grams (3 ½ oz.) and is 68 cm.in length. Its parts
are: stringed area, head, throat, shaft, ferrule, handle, butt and frame.
Shuttlecock. Is the official name given to a shuttle or bird. It is made up of goose
feathers and is firmly fixed in a leather covered cork head. It weighs from 4.74-
5.50 grams (75-85 grains). It may be made of feathers, plastic or nylon. It has
two (2) parts: feathered shuttle and cork or base. Court. Although courts in
Badminton can be set outdoors, competitive Badminton is generally played
indoor where the wind and other elements will not affect the flight of the shuttle.
The official badminton court is 20 ft. wide, while the singles court is 17ft.wide.
Court terminologies:
a. Back court (also called rear court) is 8ft.of the court, including the back alley.
b. Baseline (also called backline). Is the back boundary line at each of the end
of the court parallel to the net and the doubles long service line.
c. Long service line. In singles, the back boundary line (baseline),and in
doubles, the line is 2 and a half feet inside the back boundary line. Any serve
landing behind this line is out.
d. The midcourt. The middle third of the court from the short service line to the
back third, a distance is about 7 ½ ft.
e. Service court. Area into where the service must be declined. A service maybe
made to the right or left service court depending on the score.
f. Short service line. The line is 6 ½ ft. from the parallel to the net. A serve must
land on or behind it to the legal. (Research and download the complete
badminton court diagram from google with the corresponding court labels).

● SERVING COURT-SINGLES
The serving court for singles is bound by the short service line, the long service line, the
center line, singles sideline, and the back boundary line of the court. The server must stand
within this court, with his feet not touching any lines. The server should serve diagonally
over the net of his opponent’s singles service court in order to have a legal serve. (download
a serving court lay out and post it from google)
 ● SERVING COURT-DOUBLES.

The serving court for doubles is bound by the short service line, the centerline, the doubles
sideline and the long service line. The server must stand within this court, with his/her feet
not touching any lines. The server must serve diagonally over the net into his opponent’s
doubles service court in order to have a legal serve. The area from the net to the short
service line is known as the “forecourt”. From the short service line to roughly the doubles
long service line is the “midcourt”, and the remainder to the back boundary line is called the
“rear court”. In doubles, the spaces between the parallel sidelines, between the parallel
doubles sidelines, between the parallel doubles long service line, and the back boundary
line are known as “tramlines”. The spaces at the rear court in the corners between the
sidelines are the “back boxes”.
● POSTS
The posts should stand 1.55m.(f ft.and 1 inch) in height from the surface of the court. They
must be placed on the doubles sidelines. For singles, as well as doubles, they must also be
firm to take the necessary tension when the net is strained across to its full height. There
should be no gap in between the post and the net through which a shuttle could pass. This
can be ensured by the use of hooks down the inside of the ports and a draw-cord along the
bottom of the net.
● NET
At all times this should be strained tightly so that its height from the floor is 1.524m. (5ft) in
the center and 1.55m.(5ft and 1inch)at the post. A measuring rod, 1.524m.(5ft) long, should
be kept by the umpires’ chair to facilitate regular testing to ensure that the and has et is still
at its correct central height and has not sagged.
Note: All basic information about playing Badminton can be clearly illustrated/shown
from the net sources and it is your responsibility to have them accessed online for your
own consumption.

Week 2-Task: Activity 2.

Name:_______________________ Instructor:________________________ Schedule/CN
no._________________ Date of submission:_________________
CHALLENGE YOUR MIND:
Direction. Read each statement carefully. Write the correct answers on the blanks provided.
Post this in your credit after you have successfully answered all 10 given statements, to wit:
_______________________1. The official name given to a shuttle or bird.
_______________________2. A badminton equipment that is very light and fragile.
_______________________3. The feathers used in the fabrication of the shuttle/bird.
_______________________4. The official size of the court for singles.
_______________________5. The official size of the court for doubles.
_______________________6. The height of the net at the sides.
_______________________7. The height of the net at the center.
_______________________8 The weight of the badminton racket.
_______________________9. The weight of the shuttle/bird.
______________________10. The total number of the shuttle’s feather.

Timeline: September 8,2021 (Wednesday)@ 9pm to your class leader for recording.
Read the entire lesson of badminton(parts 1&2) so you’ll have s good background of the
game. Take extra time to have this recreational game (badminton) played with your
siblings and/or friends and have it properly documented by taking pictures/video with
corresponding labels of the details in playing. The downloaded pix would form part of
your physical activity performance during this pandemic period at home, and be
incorporated in your semester –end portfolio.
Good luck everyone and keep safe always.

PORFERIO M. TRIPOLI,MAT-PE,Ed.D.
PE 3 Professor
RAMON MAGSAYSAY MEMORIAL COLLEGES
Physical Education Department Pioneer Avenue, General Santos City

P.E-3 LEARNING PACKAGE 3 Recreational Activities- (Individual/Dual Sports) Week 3-SLP in

Badminton

FUNDAMENTAL SKILLS AND DRILLS IN BADMINTON

Note: In the event that during your scheduled Badminton game/play (with video) along with
your Friend/partner or family member, the badminton implements such as the racquet and
shuttlecock may not be held available due to the present hard situation, an improvised (back to
the old badminton concept) racquet-maybe a table tennis racquet or a battledore (palo-palo) can
be a substitute with an improvised shuttlecock (flight), separated by an improvised net. All of
these are
practical solution in the absence of the standard Badminton equipment (PM Tripoli.2021). Set
your goals:

At the end of the session, you are expected to:

4. Identify the basic skills and techniques in Badminton.
5. Execute properly the mechanics of basic skills and techniques in Badminton.
6. Show enjoyment and appreciation while performing the different drills in Badminton.

Expand your Knowledge

To enjoy the benefits of Badminton playing both as a sport and hobby, one should learn the
basic skills and techniques(view and download from You Tube). Then, one should practice
frequently until he has developed accuracy, speed and style in playing.

A. BASIC SKILLS IN BADMINTON

a. Grip. The manner of holding the racquet which may be categorized into:
 Western or Frying pan grip.
 Eastern grip
 Continental Grip

A player assumes the eastern grip by:

1. Holding the racquet perpendicular to the body by placing the shaft of the racket (non-
dominant) hand, the racquet is perpendicular to the floor and the butt-plate of the
racquet is toward the body,
2. Placing the palm of the racquet (dominant) hand on the surface (hitting surface)of the
racquet.
3. Bringing the racquet (dominant) hand toward the butt-plate of the racquet, until the
heel of the hand touches the butt-plate of the racquet.
4. Wrapping the fingers, well spread, around the grip just above the butt-plate. Place
the thumb around the grip so that the thumb and index finger slightly touched.
5. Forming the V by the thumb, over the inside edge of the top facet of the grip.

Note: Try to do it (holding the racquet) at once and observe how you do the grip.
 B. The Hitting Arc.
It is the final movement of the racquet prior to making contact with the shuttle. For
purposes of this text, the arc is 180 degrees. As the arm begins to extend, the axis of
rotation is the shoulder. As the racquet begins to move through the hitting arc, the
shoulder joint rotates medially and the forearm is pronated. As the forearm pronates, the
axis of rotation changes to the wrist, so the racquet head speed can be increased, and the
face of the racquet head can be brought into a position perpendicular to the flight of the
shuttle. The force with which the shuttle is hit, is directly proportional to the racket head
speed in contact.
After the contact with the shuttle, the arm and racquet continue with a follow-through, with
the racquet ending up below the hand, thus, completing a 180 degrees arc from initiation
of the stroke to its completion.
The key concept is “hitting through the shuttle”. This requires that the arc be maintained.
The idea of hitting around the rim of a clock will aid in establishing this concept. Visualize a
clock parallel to the flight of the shuttle cock. The center of the clock is at the point of the
shoulder. The elbow of the racquet arm is at 9:00 o’clock . As the racquet is swung, the
head of the racquet inscribes an arc identical to the rim of the clock. Contact is made with
the shuttle at approximately 12:00 o’clock, as the arm is fully extended, and the racket
head follows through the 3:00 o’clock.

b. Basic Strokes in Badminton.

1. Basic Forehand Position and stroke:

In preparing to hit a forehand stroke, the player should:

a. Assume the ready position;

b. Pivot on the ball of the racquet (dominant) side foot after the racquet(non-
dominant) shoulder is forward and the line connecting the shoulders is
perpendicular to the net.
c. Place the racquet behind the head with the racquet (dominant), side elbow
in line with the shoulders. from this position…
d. Shift the wait to the- off-racquet (non-dominant) foot by stepping forward
with that foot with the toe pointing to the net.
e. Rotate the racquet (dominant) side hip forward, as the arm is straightened,
and the racquet begins to move through the hitting.

Note: In preparing to strike a shuttle coming from an opponent , a player assumes a “ready
position”. In this position a player stands with the feet about the shoulder width apart, with the off-
racquet (non-dominant) foot about 6 ½ forward of the racquet foot. The weight is on the balls of
the feet, the knees are bent between 15-25 degrees, and the trunk is inclined forward about 15
degrees. The head Is held-up so the head, neck, and back form a straight line. The racquet is held
up almost even with the head and well in front of the body.

2. Basic Backhand Stroking Position.

In preparing to hit a backhand stroke, the player should:

a. Assume the ready position.

b. Pivot on the ball of off-racquet (non-dominant) foot until the racquet (dominant) the
shoulder is toward the net, and the connecting shoulders is perpendicular to the net.
c. At the same time, change the grip to a backhand grip and bring the arm across the
body with the palm facing the floor, while transferring the weight to the racquet (dominant)
side foot, the toe pointing toward the net.
 d. Rotate the off-racquet 9non-dominant) side hip toward the net as the player begins
to move the racquet through the hitting arc.

Note: There is a slight difference in the hitting arc on the backhand because there must be a rapid
supination of the racquet, thus, becomes perpendicular to the shuttle’s flight.

CHALLENGE YOUR SKILL (Do it yourself(DIY) concept with corresponding personal

assessment) THE PANDEMIC WAY:

 DRILL 1 –Racquet and Shuttle Cock Control.

Direction: Perform the following drills (at home/backyard). Assess yourself based on the scoring
guide provided.

Hand Shake
Directions: 1. Hold your racket perpendicular to the floor edge down.
2.Form a V on top of your racket handle. 3.Grasp your racket firmly.

Score your success! Scoring Guide: Five perfect handshake grips = 5 points
Three to four handshake grips = 3 points One to two handshake grips = 1 point

My Score: =

Note: Be honest in your personal assessment

7. DRILL 2- Shuttlecock Bounce
Directions: 1. Bump the shuttlecock into the air with the strings of your racket.
2.Lift your racket and allow your shuttlecock to travel 1 to 2 feet in the air Score your success!
Scoring guide: 16-20 bounces = 5 points
11- 15 bounces = 3 points
1-10 bounces = 1 point My score:

My grand total score : (combined drills 1& 2)

Note: Along with your video in playing badminton (with your family members/friends) at your
home/backyard, include these two drills to show proof that your scoring (personal assessment is
done correctly)is realistic as you perform drills 1 & 2. Request somebody to take the video.If video
is not possible, just simply take a picture of your DIY activity and compile along with other docs.

PORFERIO M. TRIPOLI,MAT-PE,Ed.D.
PE 3 Instructor
E-mail:porferiotripoli0907@gmail.com
RAMON MAGSAYSAY MEMORIAL COLLEGES
Physical Education
Department General Santos
City-9500

PE-3 RECREATIONAL ACTIVITIES(Individual/Dual Sports)-Learning

Package 4
Rules of Playing Badminton-Part II
PLEASE READ AND COMPREHEND
● SERVICE (Rule 5)
a. In a correct service:
1. Neither side shall cause undue delay to the delivery of the service.
2. The server and the receiver shall stand within diagonally opposite service without
touching the boundary lines of these service courts; some part of both feet of the
server and receiver must remain in contact with the surface of the court in a
stationary position until the service is delivered(Rule 5.d).
3. The server’s racket shall initially hit the base of the shuttles while the whole of the
shuttle is below the server’s waist.
4. The shaft of the server’s racket at the instant of hitting the extent that the whole
of the head of the racket is discernibly below the entire hand of the server holding
the racket.
5. The movement of the server’s racket must continue forward after the start of the
service(Rule 5.b),until the service is delivered.
6. The flight of the shuttles shall be upward from the server’s racket to pass over
the net, so that, if not intercepted, it falls in the receiver’s service court.
b. Once a player has taken his position, the first forward movement on the server’s
racket is the start of the service court.
c. The player shall not serve until the receiver is ready, if a return of a service is
attempted.
d. The service is delivered when, once started (Rule5.b), the shuttle is hit by server’s
racket, or the shuttle lands on the floor.
e. In doubles, the partners may take up any positions which do not distract the
opposing server or receiver.
● SINGLES (Rule 6)
a. The players shall serve from, and receive in their respective right service courts,
when the server has not scored, or has scored an even number of points in that
game.
b. The players shall serve from, and receive in their respective left service courts, when
the server has scored an odd number of points in that game.
c. If a game is set, the total points scored by the server in that game shall be used to
apply Rule 6.a and Rule 6.b.
d. The shuttle is hit alternatively by the server and the receiver, until a “fault” is made,
or the shuttle ceases to be in play because it touches the surface of the court inside
the receiver’s court. The server earns a point. The server serves again from the
alternative service court.
e. If the server makes a “fault”, or when the shuttle ceases to be in play because it
touches the surface of the court inside the server’s court, the server loses the right to
 continue serving, and the receiver then becomes the server, with no point scored by
either player.
● DOUBLES (Rule 7)
a. At the start of the game and each time a side gains the right to serve, the service
shall be delivered from the right service court.
 b. Only the receiver shall return the service, should the shuttle touch or is hit by the
receiver’s partner, the serving side scores a point.
c. 1. After the service is returned, the shuttle is hit by either player of the serving
side,and then by either players of the receiving side, and so on, until the shuttle
ceases to be hit in play .
2. After the service is returned, the player may hit the shuttle from any position on
that player’s side of the net.
d. 1. If the serving side makes a “fault” or the shuttle ceases to be in play because it
touches the surface of the court inside the receiving side’s court, the serving side
scores a point, and the server serves again.
2. If the serving side makes a “fault” or the shuttle ceases to be in play because it
touches The surface of the court, the server loses the right to continue serving, with
no point scored By either side.
e.1. The player who serves at the start of the game shall serve from, or receive in the
right Court when that player’s serve from, or receive in the right court when that
player’s side has not scored or has scored an even number of points in that game
and left service court otherwise.
3. The reverse pattern applies to partners.
4. If a game is set, the total points scored by a side that game shall apply Rules
7.e.1 to 7.e.3.
f. Service in any turn of serving shall be delivered from alternate service courts,
except as provided in Rules 8&10.
g.The right to serve consecutively from the initial server in any game to the initial
recei- receiver in that game, and then consecutively from the player’s partner,
and
then to one of the opponents, and then opponent’s partner, and so on.
h. No player shall serve out of turn, or receive two consecutive services in the same
game and then to one of the opponents, and then opponent’s partner and so on.
i. Either player on the winning side may serve first in the next game, and either
player of the losing side may serve.
● SERVICE COURT ERRORS (Rule 8)
a. A service court error is made when player/s:
1. Has served out of turn
2. Has served from the wrong service court; or
3. Standing in the wrong service court, was prepared to receive the service and
it had been delivered.
b. When the service court error has been made, then;
1. If the error is discovered before the next service is delivered, it is a “let” unless
only one side was at fault and lost the rally, in which case the error shall not be
corrected.
2. If the error is not discovered before the next service is delivered, the error shall
not be corrected.
c. If there is a “let” because of a service court error, the rally is replayed with the
error corrected.
d. If as service court error is not to be corrected, play in that game shall proceed
without changing the player’s new service courts(nor, when relevant, the new order
serving).

● FAULTS(Rule 9)
The following are considered faults:
 a. If a service is not corrected (Rule 5.a)
b. If the server, is attempting to serve, misses the shuttle.
c. If after passing over the net on service, the shuttle is caught in or on the net.
d. If in play, the shuttle:
1. Lands outside the boundaries of the court
2. Passes through or under the net
3. Fails to pass the net
4. Touches the roof, ceiling or side walls.
5. Touches the person or dress of a player
6. Touches any object , or person outside the immediate surroundings of the court.
7. (When necessary on account of the structure of the building, the local badminton
authority may subject to the right of veto of its national organization, make by-
laws dealing with cases in which a shuttle touches an obstruction).
e. If in play, the initial point of contact with the shuttle is not on the striker’s side of the
net. (The striker may, however, follow the shuttle over the net with the racket in the
course of a stroke).
f. If the shuttle is in play, a player:
1. Invades an opponent’s court with racket or person in any degree except as
permitted in Rule9.e.
2. Prevents an opponent from making a legal stroke where the shuttle is followed
over the net.
g. I f in any player deliberately distracts an opponent by any action such as
shouting or making gestures.
h. If in play, the shuttle:
1. Is caught and held on the racket and then slung during the execution of a stroke.
2. Is hit twice in succession by the same player with two strokes.
3. Is hit by a player and the player’s partners successively.
i. If a player is guilty of flagrant, repeated or persistent offenses under Rule12.

● LETS (Rule 10)

“Let” is called by the umpire, or by a player (if there is no umpire) to halt a play.
a. A ‘let’ may be given for any unforeseen or accidental occurrence.
b. If a shuttle, after passing over the net, is caught in or on the net, it is a ‘let’ except
during service.
c. If during service, the receiver and the server are both faulted at the same time, it
shall be a ‘let’.
d. If a player serves before the receiver is ready, it shall be a ‘let’.
e. If during play, the shuttle disintegrates and the base completely separates from the
rest of the shuttle, it shall be a ‘let’
f. If a line judge is unsighted, and the umpire is unable to make a decision, it shall be a
‘let’.
g. When a ‘let’ occurs, the play since the last service shall not be counted, and the
player shall serve again, except when Rule 8 is applicable.
● SHUTTLE NOT IN PLAY
(Rule 11) A shuttle is not in
play when:
8. It strikes the net and remains attached there or suspended on top.
9. It strikes the net or post, and starts to fall towards the surface of the court on the
striker’s side of the net.
10. It hits the surface of the court.
 11. A “fault” or “let” has occurred.

● CONTINUOUS PLAY, MISCONDUCT, PENALTIES (Rule 12)

C. Play shall be continued from the first service until the match is concluded, except as
followed in Rule 12.c.
D. An interval not exceeding 5 minutes is allowed between the second and third
games of all matches in all of the following situations:
a. In international competitive events
b. In all other matches (unless the national organization has previously published a
decision not to allow such an interval).
E. when necessitated by circumstances, not within the control of the players, the
umpire may consider necessary .If play is suspended, the existing score shall
stand and play is returned from their point.
F. Under no circumstances shall play be suspended to enable a player to recover
his strength or wing, or to receive instruction or advice.
G. 1.except in the intervals provided in Rules 12.a and 12.c, no player shall be
permitted to receive advise during match.
2.except at the conclusion of a match, no player shall leave the court without the
umpire’s consent.
H. The umpire shall be the sole judge of any suspension of play.
I. A player shall not:
a. deliberately cause suspension of play.
b. deliberately interfere with the speed of the shuttle.
c. behave in an offensive manner.
d. be guilty of misconduct not otherwise covered by the Laws of Badminton.
J. The umpire shall administer any breach of Rules 12.d, 12.e or 12.g.
a. issuing a warning to the offending side.
b. Faulting the offending side, if previously warned.
c. In cases of flagrant offense, faulting the offending side, and reporting the
offending Side immediately to the referee, who shall have the power to
disqualify.
● OFFICIALS AND APPEALS (Rule 13)
6. The referee is the overall charge of the tournament or event of which a match
forms.
7. The umpire, when appointed, is incharge of the match, the court, and its
immediate surroundings. The umpire shall report to the referee. In the absence of
the referee, the umpire shall report instead to the official of the game.
8. The service judge shall call service faults made by the server.
9. A line judge shall indicate whether a shuttle is “in” or “out”, an umpire shall:
e.1.Uphold and enforce the Laws of Badminton and especially call a “fault”, or “let”,
should either occur, without appeal being made by the players.
2. Give the decision on any appeal regarding a point of dispute, if made before the
next service is delivered.
3. Ensure players and spectators are kept informed of the progress of the match.
4. Appoint or remove line judge or service judge in consultation with the referee.
5. Not overrule the decision of line judges and the service judge on points of fact.
1. Where another court official is not appointed, arranged for their duties to be carried
out.
2. where an appointed official is unsighted, carry out the official’s duties or play a “let”
Decide upon suspension of play.
 Record and report to the referee all matters in relation to Rule12.
Take to the referee all unsatisfied appeals on questions of law only (such appeals must be
made before the next service is delivered, or if, at the end of a game, before the side
of appeals has left the court).

CHALLENGE YOUR MIND: ACTIVITY # 4

DON’T FAIL TO INDICATE YOUR NAME IN THIS ACTIVITY.
Directions: Analyze whether the concept stated is TRUE or FALSE. Provide the
appropriate word/s to correct the idea (if its false). 2 points each.
1. The backcourt is the extension of the court which measures 1 ½ feet for
doubles play.
2. A fault is a violation of the playing rules, either in serving, receiving, or
during play.
3. A let is a legitimate cessation of play to allow a rally to be replayed.
4. A hit is an exchange of shots while the shuttle is in play.
5. A clean is a hard-hit overhead shot that forces the shuttle sharply
downward.
6. A drive is a fast shot that has a flat flight trajectory as it passes over the
net.
7. The serve used to put the shuttle into the play at the start of each point.
8. The opposing sides shall play the best of two games unless otherwise
arranged.
9. The first server shall serve at the right side of his/her service court.
10. A shuttle is not in play when it hits the surface of the court.

Good luck
everyone!

PORFERIO M. TRIPOLI, MAT-PE,Ed.D.

PE 3 Instructor
Contact Details: 09391518263
E-mail Add: porferiotripoli0907@gmail.com
 RAMON MAGSAYSAY MEMORIAL COLLEGES
Physical Education department
Pioneer Avenue, General Santos City-9500

PE3Gen Ed- Week 11 Self-Learning Package

SWIMMING AND WATER SAFETY- First Semester,SY:2021-2022

WATER SAFETY AND SURVIVAL (Component I):

Introduction:
This part involves safety and survival involving aquatic environments. Water safety
depends on several factors, such as the individual’s ability to swim well enough to care for
one’s self in ordinary conditions, the ability to recognize and avoid hazardous water conditions
and practices, and the ability to use rescue skills for dangerous situations(Bustria, 2011).
Definition of Terms:
K. Swimming. Is a form of exercise that involves strokes and movements that allow a
person to move on or under the surface of the water.
L. Water Safety. Refers to the knowledge and ability of an individual about normal
aquatic situations and how to avoid or manage dangerous situations.
M. Drowning. Simply means the suffocation of water.
N. Wave. Is a surge traveling on the surface of the water from small ripples to huge ocean
waves, usually caused by wind.
O. Current. Is the flowing movement of a large volume of water.
P. Hazard.is something with a potential to cause harm.

HOW TO SWIM?
Swimming may appear scary if you’ve never learned how to do it, but it’s possible to learn it at any
age and at any body build(small, medium,large,extra-large).
Here’s how to get started:
a. Let go of your fear. A lot of people put off learning how to swim because they’re
afraid of drowning. While drownings do occur, most of them could have been
prevented with a few simple safety measures. Follow these guidelines whenever
you’re swimming, and your odds of drowning will decrease dramatically:
i. Never swim alone. Always go swimming with at least one person (buddy)
who is trained swimmer, if not several other people.
ii. Don’t start out swimming in moving water. If you’re learning to swim in an
ocean or river, you’ll need to be more aware of the motion of the water. If you
must learn to swim this way, try to make sure you’re with someone who knows
what he or she is doing, and be sure to read the step about getting out of the
riptide or a rushing water.
iii. Stay within the depth you can handle. When you’re first learning how to swim,
don’t venture into water that’s too deep for you to stand in. That way, if
something goes amiss, you can simply stand up and breathe.
iv. Never swim during inclement weather conditions. Swimming in a light rain
shower should be fine, but if you see and hear a storm approaching, get out
of the water immediately. This rule is to be followed regardless of how well
you can swim.
v. Don’t swim in water that’s too cold. Moving your limbs to paddle can
become suddenly difficult if you’re in frigid water.
 b. Get used to floating. When you’re in the water, hold on to the side of the pool or
dock, and let your legs float out behind you-they should lift easily if you let them.
Practice doing this on your stomach and on your back, until you’re comfortable
letting half of your body float. Try floating on your back or you’re stomach as soon as
you’re ready. Stay in shallow depth so that you can simply stand up if its not working
out. It might feel weird to have water around your ears while your nose and mouth
are in the air, but you’ll get used to it.
For extra stability, put out your arms at a right angle so that your body is in a “T”
shape.
c. Don’t Panic. Always remember that you have a fallback if you’re in unmanageable
depth or you simply can’t move your limbs-floating on your back. Don’t frail around
or start breathing quickly if you can’t swim; simply lie back as flat as you can, and let
the water carry you while you regain your composure.
d. Practice Exhaling Underwater. While you’re still in a shallow depth, take a deep
breath and put your face underwater. Slowly exhale out your nose until you’re out of
breath, and then come back up. If you’re uncomfortable exhaling through your nose,
you can hold it closed or wear a nose plug and exhale through your mouth.
e. Wear goggles (Optional). Wearing goggles can help you feel more comfortable
opening your eyes underwater, and might allow you to see more clearly. Find a
pair with spongy circles around the eyes and dip them in the water, so that they’ll
stick to your skin.Tighten the strap around the back of your head so that the
goggles fit snugly.
Beginning Strokes and Treading Water.
10. Practice kicking your legs. Whether you are floating on your back or still holding on
the side of the pool, you can practice kicking. (To see how far each kick can propel
you, practice it using a kickboard. This allows you to focus on your kicking technique
without worrying about keeping your head above water).
a. Try a flutter kick. Point your toes like a ballerina , keep your legs mostly
straight, and alternate legs as you make small kicks. You should feel the most
flexion in your ankle.
b. Try a whip kick. Keep your legs held tightly together from your hips to your
knees,and from your knees to your ankles. Bend your knees so that your shins
come up to about 90-degree angle, then quickly bring your shins apart and
move them in a circular , each leg, moving your right leg to the right and your
left leg to the left). Bring your shins back together at the bottom of the circle, and
lift them up again to restart the kick.
c. Try an eggbeater kick. This kick is commonly used to treat water, and stay in a
vertical position with your head and shoulders above water. Start with your
knees bent and your legs slightly wider than hip-width apart. Then ”pedal” each
leg as would on a bike, only they’ll go in opposite directions: while one leg
pedals “forward”, the other leg pedals “backward”. This one takes some practice
to get used to, but its handy for “resting” when your ‘feet’ can’t.
11. How to do a crawl? Crawls are great strokes to learn as a beginner, and they’ll
move you pretty quickly. Here’s how to do them:
a. Try a backstroke first. Float flat on your back, and do a flutter kick with your legs.
With your arms, do the “crawl” motion, lifting one arm straight into the air and
keeping it straight as it re-enters the water next to your head. Once its
underwater, bend it to bring it back to a straight position next to your side, and
repeat. Alternate arms as you swim, and try to keep your fingers together and
your hands as flat as possible.
b. Try a Front stroke (also known as Freestyle or American crawl). Floating on
your stomach , do a flutter kick with your legs and use your arms to “crawl”
forward. Bring one arm out of the water so that its “reaching” forward, then bring
 it back down and use your cupped hand to “push” the water behind you.
Alternate arms. To breathe, turn your head to one side
under the arm that’s currently crawling, lifting enough for you to take a breath.
Take a breath under the same arm each time, so that you’re breathing once
every two strokes.
12. Tread Water. Treading water can help you catch your breath and keep your head up
without actually swimming. Do the eggbeater kick as described above, and use your
hands to keep your balance by “sculling”. Keep your forearms flat on the surface of
the water, and imagine they’re butter knives spreading on a piece of toast. Move one
arm in a clockwise circle, and the other arm in a counter clockwise circle.
13. Use your arms to come up from the bottom. If you’re below water and would like to
come up, use your arms to propel yourself. Put them straight up above your head,
and quickly bring them down to your sides. This should push you up a few feet.
Repeat until you break the surface.

Assignment: Answer the following practically .

Will the skills in swimming beneficial to you? Why or why not?
Why do you think many people are afraid of swimming?
Can you extend assistance to a drowning victim (under water) even if your skill in swimming
is limited? Elaborate.

Timeline for submission: November 24,2021, at PSCI -During our physical meet up.

PORFERIO M. TRIPOLI, MAT-PE,Ed.D.

Dean of Education/College Instructor
RAMON MAGSAYSAY MEMORIAL COLLEGES
Physical Education Department
Pioneer Avenue, General Santos City-9500

Week 7- Self-Learning Package/Material

Physical Education-3 (Recreational Activities-Individual/Dual Sports)GenEd
Part-II: LEARNING ARNIS AS AN INDIVIDUAL/DUAL SPORT (Stage 1)

12. ARNIS HISTORY

Arnis was developed by the indigenous populations of the Philippines who used an
assorted range of weaponry for combat and self-defense. Encompassing both simple
impact and edged weapons, arnis traditionally involved rattan (baston), swords, daggers,
and spears.

In 1521, equipped with nothing more than bladed weapons and their fearsome arnis
abilities, Filipino islanders defeated Ferdinand Magellan’s armored, musket-bearing
Spanish conquistador forces when they tried to invade Mactan, Cebu.

When Spanish eventually returned and successfully conquered parts of the Philippines,
the traditions of Arnis were preserved, despite its prohibition, in the forms of ritual
dances, performances ( in special gatherings) and mock battles. While earlier Filipino
martial arts were influenced by Spanish colonization, the modern forms have been
affected by the country’s century later, in 2009 (Arroyo’s Administration), the government
of the Philippines declared”ARNIS” to be the martial art and national sport (Pambansang
Laro) of the Philippines.

13. ARNIS CULTURE AND TRADITION

>Arnis (in varied indigenous names) is otherwise also known as “ESKRIMA” OR “KALI”
and “GARROTE” (Tjakalele in Indonesia), and even by numerous names in different
Filipino regional languages, continuously flourished and becoming popular all through
out the world particularly in Asia and Europe. Although Spanish influence had a pacifying
effect on Filipino martial culture, the original warrior ethos has persisted and remains on
the fringes of the art. “Death matches or Duel” were outlawed as late as 1945 yet, as
Mark V. Wiley explains, in Filipino Martial culture, “they still take place in private” today.
>The Philippine government’s declaration of Arnis as the national sport (pambansang
laro) has codified as clear martial art culture of the Filipinos. This should begin to
develop an accessible story of Filipino cultural heritage that the outside world can grasp,
like Japan during the Edo period (1603-1868), and as post cultural – revolution China
has done with Wushu.

14. HOW IT WORKS?

Like all other martial arts, Arnis is primarily defensive, encompassing the hand-to-hand
combat, grappling and disarming techniques. However, the fighting style also includes
the use of bladed-weapons and sticks, in addition to improvised weapons. A baton-like
cane is the primary melle tool employed and the weapon used in officiated arnis
competitions both locally and internationally.
The ‘KALI’ as guro DAN INOSANTO describes it, is the combination of the Visayan
terms for “kamot or hand” and “lihok- motion”. Hence, “Hand motion” as the term calls it.
Among the Ilocanos in the Ilocandia region, KALI is described as “to dig or stab” in that
concept where the usage of a stick or something bladed is a “must” in street fighting
(olden times). It bears so many varied names in other parts of the country with different
styles to choose from.
 The ‘BALINTAWAK’ style of stick fighting is noted to have started in Cebu, where most
martial art lover -foreigners used to visit on whenever they are in the Philippines. They
will stay a little while and learn the art together with the Cebuano arnis
practitioners(Arnisadors).It has been said that most great Filipino stick fighters who went
abroad learned their art from here. The likes of the Presas brothers, Velayo clan, The
Taboada’s, Dagooc’s and many others who migrated to Europe and teach the Filipino
martial art in all parts of the world. They used to call themselves as the early group of
“Doce Pares” greats in Cebu. They are now propagating Filipino martial art which earned
various recognitions as one of the best indigenous close fighting martial art in the world.

Q. IMPACT WEAPONS (other than mano-mano or hand-to-hand combat)

Baston, Olisi or yantok- a rattan stick (about less than1 inch in diameter), 24-28
inches in length.
Largo mano Yantok- longer stick ranging from 28-36 inches.
Dulo y Dulo- short stick about 4-7 inches in length. Held in palm of the hand with
pointed ends(both ends).
Bankaw- six foot pole (like a typical spear). Staves can be used to practice sword
techniques.
Wooden dagger- a wooden weapon about 12-14 inches (300 to 360 mm) formed like
a typical dagger/knife.
Panangga- or shield in English is used to do “pangsalag or panangga”(Shiedl) in all
possible attacks using weapons of any sort.
Improvised weapons- any other items that can be used during ordinary attack
situations such as: news papers, magazines, ballpens, cellphones, woodplanks,
steelpipes, flashlights, tennis rackets, etc.)

14. WORLD RECOGNITION AS AN INDIGENOUS MARTIAL ART:

ARNIS is not only recognized in the martial art community as an effective defensive and
offensive techniques but it earns due recognition even among those who are into the
film-industry internationally. It can be noted, that in the early part of 80’s where action
films were so attractive among ‘movie goers’ arnis was first shown when the Hongkong
based-production who produced most of BRUCE LEE’s films got Guro Dan Inosanto of
the Philippines as one of the villains in the film “Way of the Dragon” Bruce Lee’s box-
office hit. From that time on, Arnis as a popular close-range stick fighting martial art
practically learned by many action-martial art leaning actors and actresses, like Steven
Seagull, Chuck Norris, Farrah Faucets, and other action-greats in Hollywood. It was
even shown in the film “Fast and Furious” replacing the wooden sticks into straight
pipes, the encounter between two leading stars- Bruce Willis, and Jason Statham. In
2018, the world indigenous art-community foundation based in Canada, recognized
‘Arnis’ as one of the world’s most preserved art.

15. THE ADVENT OF MODERN ARNIS (Modern stick fighting)

ARNIS as spoused by the ‘CONCEPT OF SAFETY PRACTICE AND SPORT’ eventually
modified its teaching style by adopting the safety and sport concept. From purely
combative, it becomes competitive in nature by ‘DRAFTING SPORTS RULES’ and
became part of the curriculum in the basic education program of DepEd. It became a
regular sport event also in the Palarong Pambansa and in the South East Asian Games
(SEAG). As a Philippine national sport (Pambansang laro) it is a “must” that this art be
taught in all levels of schooling starting from the grassroots(barangays) down to the
tertiary level (college).
 MODERN ARNIS (Modern stick fighting) then, is mandatory to be taught in the academe
as we promote the authentic Filipino identity with the world we are in. Fighting and
competition rules were modified to suit to the requirements as a SPORT and
recreational game. Propagating the art is tasked to the National Sport Association (NSA)
recognized by the Philippine Sports Commission and the Olympic Committee, the Arnis
Philippines (ARPHI).
In coordination with DepEd and CHED, the teaching of ‘Arnis’ now is a requisite in the
academic community.

16. ARNIS (MODERN STICK FIGHTING) STANCES AND BLOCKS

As the students learn the art/sport in modern stick fighting, it is a must that the following
stances shall be developed:
a. Bowing Stance b. Ready Stance c. Forward Stance d. Back Stance
e. Straddle (riding) stance f. Fighting stance
Bowing Stance or Attention stance. This is a stance where the practitioner
positioned himself/herself in a close feet (together), body erect while the hands are at
the side (trouser) freely hang as in “in attention” mode.
Bowing with out cane (walang yantok/baston). Attention position(feet together),
place the right fist at the (left) breast and tilt the head down a bit (show of respect) and
shout “PO”.
Bowing with single cane (solo baston/yantok). Attention position, hold the
cane/yantok by the right hand and bring it to your left breast, then execute a bow(tilt the
head down) and shout “PO”.
Bowing with Double Cane (Doble Yantok/baston). Attention position(feet
together), hold the canes on both hands(left and right) then bring them towards leftside
(parallel to the ground)extending the left arm with cane while the right arm (with cane)is
placed at the left breast, execute bow and shout “PO”.

Note: The ‘Arnis bow’ is the hallmark of Filipino tradition of “ang magalang bow”(show
of respect to anyone before the start of the activity).

Ready Stance. It is done by simply spreading your two (2) legs together evenly at
approximately one and a half feet (shoulder-wide open)in between with 50-50
percent body weight while bringing your cane/s (single/double)infront. This is
the preparatory position before a major execution is made.
Forward Stance. A stance required in a defensive or offensive position where
either of the foot (left or right) is extended forward parallel to the direction of
the body with knee flexed at 90 degrees while the backleg is straightened at
an angle of 70-80 degrees. Body weight is distributed 60% front and 40%
back.
Back stance. A stance which is equally useful in defense and offense techniques
where weight distribution is 70% at the back and 30% front. Legs are
positioned in a “L” formation, front leg is slightly bent while the back leg is
fully bent.
Straddle(riding) stance. A 50-50 % body weight distribution. A very stable
stance where body of the arnisador is balanced either in defensive or
offensive position. The legs are spread evenly with the body erected at the
centrix.
Fighting stance. The arnisador here is ready to fight in a most comfortable
position normally in a short back stance position while holding the cane
(yantok) at either hand(left or right) and the hand is empty but positioned
infront of the breast ready for support (in grappling or snatching mode).
RAMON MAGSAYSAY MEMORIAL COLLEGES
College of Criminology
Pioneer Avenue, General Santos City-9500

PE-3 –Recreational Activities (Individual & Dual

Sports) Week-9 Self-Learning Package

THE WAY OF MODERN STICK FIGHTING(ARNIS)-Part III(Last Part)

Introductory Statement:
(Instructor’s Note)
As we dwell on the rudiments of learning ‘ARNIS’ as a modern way of stick fighting, it cannot
be denied that there are lots of Filipinos today who are not aware that this event is already a
Filipino National Game or otherwise known as PAMBANSANG LARO ng Pilipinas starting in
2009 by virtue of the law, Republic Act 9850.

Consequently, there are also a handful of Filipinos who knew what ARNIS is all about, and how
it is played, using a ‘solo baston’ (single cane)or ‘doble baston’(double cane).
Going into the intricacies of this both as a recreational event and sport, ARNIS simply earns
recognition in the modern world by having its art displayed in almost all continents of the world
with various ARNIS experts (deployed or migrated) introduce and teach the art wherever they
are.
To sum up, learning the ARNIS art (and sport) becomes mandatory starting from the grass roots
level up to the academe (both basic education and tertiary level) and solidifying Filipino culture
and identity.

SOLO BASTON (Single cane).

It is the basic implement used in learning arnis where practitioners/enthusiasts of all
ages hold a piece of wood/stick (standard diameter is less than 2.54cm or 1 inch and
the length shall be in between 26-32 inches). Solo baston as used by most
arnisadors(garote)/escrimadors can be played in different forms and styles. This is
where basic striking and blocking techniques emanate.Modern stick fighting concept
suggests that 12 striking and 6 blocking techniques shall be implemented though other
styles can be done also with more or lesser number so to speak. Solo baston is
specifically used in ‘LABANAN’, where two opposing players hold 1 padded stick while
playing (fresh/live stick is discouraged), trying to hit and out-smart each one while in
sparring mode and win the game by points or submission.
-Rigorous arnis training is expected to happen when an arnisador opted to
participate/join in the competition for labanan(sparring) and even anyo (forms).
-For safety reason, every labanan player in arnis shall wear the body armor, arm
guard, shin guard, groin/genital guard, head gear and other required protective gears.
-All parts of the player’s body can be hit except the thrust on the front face and/or eyes
which may cause unprecedented injury/ies that can badly harm the player.
-Here, strikings and blockings are practiced consistently by the players so they will be
prepared for the defense and attacking modes.
-Since this is also regarded as sport,strict discipline in training, game proper and post
game is of great importance for arnis player/s.
-In no case, shall there be a consequence of health condition that can be detected from
an arnisador or arnis player for it is presumed that every participating player is fit
enough to join the competition/tournament.
 DOBLE BASTON (two canes).
Though the usage of two canes rarely displayed in labanan, but this is basically the
implement used in performing all ‘SINAWALI’ techniques ranging from single sinawali,
double sinawali, Reverse double sinawali, redonda and other techniques with mastery of
cane handling.
- Normally demonstrated in public places as a show of skills (demonstration
performance).
-Seldomly displayed in an ordinary situation.
-Requires good footwork and arm speed to properly execute the art.
-Most arnis experts are well-versed in the maneuvering and showing the advanced
blocking and attacking modes(using two canes).

Other Implements/Gadgets (Related to Arnis).

Other means of instruments/weapons related to practicing ‘arnis de mano’ can be in the
form of:
17. Sword and dagger (espada y daga)
18. Long Pole ( extended cane size more than 4 feet long)
19. Itak o Sundang (visayan term for bolo)
20. Dolo y dolo (pointed short wooden weapon)
21. Tsako (2 piece of short wood/steel connected by a chain or rope)
22. Many other implements (used for demonstration)

Arnisadors are Categorized into:

Supreme Grand Master- 9th to 10th degree arnisador
Grand Master- 6th to 8th degree arnisador
Senior Master- 3rd to 5th degree arnisador
Junior Master- 1st to 2nd degree arnisador
Lakan- equivalent to blackbelt (in other martial arts)-Male
Dayang- female black belt holder(numbered 1-2-3,etc.)

Note: If you want to watch how these varied arnis implements are used in fighting
(demonstration), you can go to You Tube- type Arnis or Arnis de Mano and or Doce Pares
(The Art of Modern Stick Fighting). Watch GM Remy Presas-Modern Stick Fighting and/or
GM Rodel Dagooc’s Arnis Style.

PORFERIO M. TRIPOLI, MAT-PE,Ed.D.

Arnis Professionals,Inc.-
Lakan-1 PE-3 Instructor-
RMMC
RAMON MAGSAYSAY MEMORIAL COLLEGES
Physical Education Department
Pioneer Avenue, General Santos

Week 8 Self-Learning Package in PE-3 GenEd(Arnis: Filipino Stick Fighting/Sports-

Part II) First Semester-SY: 2021-2022

ARNIS : THE PHILIPPINE NATIONAL GAME-R.A 9850

Modern Stick Fighting – Labanan at Anyo (for boys/girls-men/women)

23. Arnis regarded as “Pambansang laro ng Pilipino” has been part of the regular curriculum
both in the basic education and in tertiary level (college) by virtue of Republic Act 9850-
Recognizing ARNIS as the Philippine National Game. It should be taught in the Physical
education program of the academe in order to preserve the Filipino national identity and
to encourage every young Filipino to embrace this art and sport in the grassroot level.
24. It is within the context of RA9850 to introduce and let all Filipinos learn about playing
modern stick fighting –ARNIS even in the barangay level as a grassroot sport.
25. The importance of preserving the Filipino tradition and culture has been emphasized
also in this particular law (RA 9850), stating among others that “Filipinos should carry on
the tradition of passing from one generation to the other skills inherent in training Arnis-
the Filipino way of stick fighting.
26. Regardless of age and gender, Arnis shall be on top of other known sports in the country
for it bears the Filipino identity, the hallmark of the Filipino tradition.
27. To make it appear that the “pambansang laro” be regarded as less risky and attractive
to the parents and their siblings, some old rules in the competition are being modified
and replaced with more exciting guidelines to suit to the need of the competitors as it is
already recognized In the Asia-Pacific as a regular sport (AsianGames, SEA games,
International Youth Games,etc).

Striking and Blocking Techniques: A review.

Modern stick fighting through the effort of Arnis Philippines (NSA
Recognized)recommends the usage of 12 striking and 6 blocking techniques, to wit:
28. Striking Techniques:
Strike 1. Left Temple Strike (Palo sa kaliwang
sentido) Strike 2. Right Temple Strike (Palo sa
kanang sentido)
Strike 3. Left shoulder/elbow strike (Palo sa kaliwang
balikat/siko) Strike 4. Right shoulder/elbow strike (Palo sa
kanang balikat/siko) Strike 5. Abdominal Thrust (Tusok sa
tiyan)
Strike 6. Left Chest Strike (Tusok sa kaliwang
dibdib) Strike 7. Right Chest strike (Tusok sa
kanang dibdib) Strike 8. Right thigh/knee strike
(palo sa kanang tuhod) Strike 9. Left thigh/knee
strike (palo sa kaliwang tuhod) Strike 10. Left eye
strike (tusok sa kaliwang mata) Strike 11. Right eye
strike ( tusok sa kanang mata) Strike 12. Crown
strike (palo sa bao ng ulo)
29. Blocking Techniques:
Strike no.1- Block no.1 (hold and raise the cane up towards left perpendicular to the
ground Supported by the supporting arm/hand)
Strike no.2 – Block no. 2 (hold and raise the cane up towards right just like block no.1)
 Strike no.3-Block no.1 counter
Strike no. 4- Block no.2
counter
Strike no. 5- Block no.3 ( hold the cane firmly twisted/inverted with supporting arm at the
middle part of the cane parallel to the body of the blocker)
Strike no. 6- Block no.1 counter by parrying left
Strike no. 7- Same as block no. 2 by parrying
right
Strike no.8- Block no.4 (counter strike same with the striker toward right
leg) Strike no.9-Block no.5 (counter strike same with the striker toward left
leg) Strike no.10- Back to block no.1 (left side)
Strike no.11- Back to block no.2 (right side)
Strike no.12- Block no.6 counter (bring the cane up above the head inclined or like a fan
covering the head/crown strike)

Note: It should be remembered always that before the game/sparring session starts due
respect should be given to the instructor, and co-players by way of “BOWING” (this is done
before and after the game).The BOW is the hallmark of the Filipino tradition of “
ang magalang-bow”(show of respect).
After the game, whether you win or loss, you should go to the corner of your opponent/sparring
partner and extend a “handshake and say thank you” for a wonderful game and expression of
being a sportsman. Humble yourself when you are victorious but be a grateful losser when you
loss the game.STAY CALM, HUMBLE AND DISCIPLINED.

SPARRING (Labanan) AND FORMS (Anyo) in Arnis

Sports. Arnis as a sport, has been played in two
categories:
Labanan or Sparring method- this is where the arnis players (arnisadors) are
competing with one another by way of having an actual contact (pagpalo) using a
padded stick with body armor, head gear, shin and arm guards as protective
devices/equipment.Two opposing players are judged according to the number of
effective hits and strikes.
Anyo or Forms- can be classified as standard (with pattern) or creative (self-creation)
with or without weapons (sharp/bladed/pointed). This is the show of how the
performer has mastered the basic and advance arnis skills. Performers are
rated/graded according to the complexity of performance and mastery of skills.
BASIC SKILLS TO BE DEVELOPED IN ARNIS TRAINING(Fitness Component)
30. Endurance/stamina
31. Flexibility
32. Speed(good reflexes)
33. Power/Strength
34. Agility

Good Values/Virtues Being Developed(in Arnis Trng.)

a. Self-discipline
b. Self-confidence
c. Self-control
d. Perseverance
e. Respect
f. Honesty
g. Submissiveness/humility
End
RAMON MAGSAYSAY MEMORIAL COLLEGES
Physical Education Department
Pioneer Avenue, General Santos City 9500

WEEK 12- Self-Learning Package in PE-3

GenEd (Swimming-Component 3)
Part IIb- THE BASICS OF SWIMMING

Learning Objectives:
h. Unveil basic principles in swimming.
i. Learn the basic swimming skills
j. Swim with self-confidence amidst this
pandemic Introductory Note of the Instructor:
Swimming is one of the most enjoyable yet interesting skills to consider by everyone. It is fun
and likewise develops the physical fitness activity of the one engaging in it. It develops muscular
strength, and cardio-vascular resistance against known illnesses such as asthma, weak
lungs/heart, etc.
In other European countries, swimming becomes a mandatory part of the grade school
curriculum to respond the keep changing climate/environment where flooding all over the world
is evident. It is in this context that all specific courses which are geared towards life saving and
protection are obliged by the Commission on Higher Education(CHED)to really incorporate
swimming in the curriculum.
This becomes swimming & water safety part in the PE program of the College of Criminology
where Criminology learners are expected to gain learning experience (PM Tripoli, 2020).
Basics of Swimming
15. Breathing. Is the process of taking air into the lungs and pushing it out again. There
are two types of breathing when swimming.
a. Surface breathing. Is the normal kind of breathing where we inhale through our
nose and exhale through the nose or mouth.
b. Reverse breathing. Used in swimming whereby the swimmer inhales through the
mouth and exhales slowly through the nose.
16. Floating. This refers to remaining at or above the surface of the water in order to
continue breathing normally or rest from swimming. Survival floating is also known as
the “dead man’s float” where the swimmer is lying face down on the water with
minimal or no leg movement and staying afloat with natural buoyancy. The swimmer
should lift the head occasionally to breathe.
17. Back floating. Is lying face up on the water with minimal leg and arm movement.
Breathe naturally since the face is above the water surface.
18. Water Treading. Is where the swimmer is in the water with his head above the water
and the rest of his body is under. This is an aspect of swimming that involves a
swimmer staying in a vertical position in the water while keeping his or her head
above the surface. This is basically any movement, such as kicks and hand
movements that allows the swimmer to remain afloat. The most common form of
water treading is generally referred to as the “egg beater kick” because the
circular movement of the legs resembles the motion of egg beater.
19. Water Safety. Since aquatic environments are not the natural environments for
people, safety precautions must be observed while swimming, such as:
R. Know about the area you are swimming in, especially if it is a natural setting such
as a river, lake or sea. Know whether there are hazards present such as currents
or animals. Do not swim if there are hazards present.
 S. Do not swim alone. Always swim with a “buddy” or a group preferably with
someone who also knows about swimming and water rescue.
T. Note the time and the temperature. If it is too hot or too cold to swim, then do
not attempt it.
U. Know your limits. If the currents or waves are too strong even for a skilled
swimmer, of if the water is too deep, do not swim in that area.
V. Stay out of the water if you have any health problems. It’s better to be safe than
sorry.
W. Perform diving only in appropriate depths to avoid injury.
X. Do not attempt to rescue a near drowning person if you do not know how to
swim well. Call for help instead.
HAZARDS IN THE AQUATIC ENVIRONMENT.
For every type of environment, there are always relative hazards for people.
Since aquatic environment is not the natural environment for humans, there are more
hazards in environment than in others.
Even if one is already a trained swimmer, he or she may still experience these
dangers when the situation arises. Hazards may either be personal such as ‘cramps or
panicking’, or environmental such as waves, currents and aquatic creatures.
k. Cramps. Are sudden and involuntary contraction of a muscle (usually affects muscles
between two joints). Cramps are usually caused by three things: dehydration or
electrolyte loss, overexertion of the muscle or exhaustion, and unnecessary tension.
-Management of Cramps.
35. Prevent muscle cramps by stretching the muscles to be used in swimming, such
as the arms, and legs, before going in water.
36. Cramps may also be prevented by having a proper meal and drink before
swimming.
37. When cramps occur while swimming, minimize the activity on the affected
muscle and get out of the water as soon as possible and stretch the muscle until it
relaxes.
38. If getting out of the water immediately is difficult, perform survival floating and
stretch the muscle until it relaxes, then proceed to the task of getting out of the water.
39. If cramps persist, call for help. Continue performing survival float while waiting for
rescue.
Exhaustion. It occurs when the body’s energy has run out and the swimmer has lost the
ability To move his or her body enough to continue swimming. There are a lot of factors
that may Cause swimming exhaustion, including lack of proper nutrition, stress,
sleeplessness, and Swimming without conditioning the lungs and muscles.
-Management of Exhaustion.
a. If the swimmer is too tired to swim, he or she should simply perform survival
floating to recover some energy needed to swim back to safety.
b. The swimmer should not panic since this expend more energy and he or she
may lose consciousness. He or she should slowly and steadily make his or her way
back to safety.
Waves. Are ridges or swells on the surface of a body of water, normally having a forward
Motion. They are unpredictable even in good conditions, thus swimmers should take
caution When entering water with waves.
- Management of Waves.
i. The power of a wave is at its peak when it breaks in shallow water. At this
point, the water in front is sucked up into a wave form. The swimmer should
use this force and dive forward and under the wave. He or she will simply rise
up right behind the wave as it breaks.
ii. Do not panic as this may lead to exhaustion and the waves will overcome you.
 iii. Look for channels, which are the narrow and usually deeper areas where
waves aren’t breaking, and where the incoming water has to escape back out
of the sea. Do not swim against the channel.
iv. Concentrate on breathing. Do not inhale huge amounts of air, because you
will find it harder to dive under the waves.
v. If these attempts fail, call for a needed help.

Safety Note:
For the sake of making your swimming experience with your loved ones, and friends
more enjoyable and fun, never take or initiate any attempt to go on swimming when you are
under the spirit of alcoholic drinks that simply toxify you and makes your reflexes weak.
Everything will be weakened (your body) by the effect of alcohol or any intoxicating liquor.
Remember, the simple adage: “If you swim don’t drink…. If you drink…. Don’t swim.
Always keep your swimming experience safe and enjoyable…avoid unnecessary accident in
water.

PORFERIO M. TRIPOLI,BSCrim,MAT-PE,Ed.D.
PE 3 Instructor-RMMC PE
Department
RAMON MAGSAYSAY MEMORIAL COLLEGES
Physical Education Department
Pioneer Avenue, General Santos City-9500

Week 13- SLP in PE3GenEd(Benefits of Aquatic

Exercise) First Semester, School Year:2021-2022

BENEFITS OF AQUATIC
EXERCISE:

What is AQUATIC FITNESS?

Aquatic Fitness is defined as activities performed in the water that promote and enhance
physical and mental fitness. Aquatic Fitness typically performed in a vertical position in shallow
and/or deep water. There are numerous applications to appeal to a wide variety of participants.
The water’s unique properties allow the pool to provide an environment for people of all
abilities. Buoyancy creates a reduced impact exercise alternative that is easy on the
joints, while the water’s resistance challenges the muscles. Water lends itself to a well-
balanced workout that improves all major components of physical fitness-aerobic training
muscular strength and endurance, flexibility and body composition.
Shallow water programming is performed in waist to chest depth. The feet remain in
contact with the pool bottom during most of the workout providing a low impact training
option. Deep water programs, on the other hand, are performed in water depths that
allow the participant to remain vertical (upright) and yet not touch the bottom. Floatation
equipment is utilized to maintain correct alignment and provide a truly non-impact work
out.

AQUATIC EXERCISE IS JUST LIKE ANY OTHER FORM OF EXERCISE…IT IS WHAT

YOU MAKE IT! HOW CAN I BENEFIT MOST FROM AQUATIC FITNESS?
REMEMBER F.I.T! In order to obtain the most benefits from any exercise program, you must
have
F.I.T. program.
Y. F- Frequency: Exercise at least 3 to 5 times a week. Some people exercise 5-7 times per
week, but we suggest at least one day of rest per week.
Z. I – Intensity: Every time you exercise you need to achieve the same intensity level
gradually, over weeks, increasing that level to improve your fitness level especially for
cardiovascular benefits.
>T- Time: When you exercise, the duration of your workout should range from 20 to 60
minutes. For cardiovascular benefits exercise at a moderate intensity level, should be
maintained for 20 to 45 minutes.

VARY YOUR WORK OUT! The type of workouts you participate in helps to determine
the types of benefits you achieve. Because different muscles are used indifferent
activities you should participate in several types physical fitness benefits. There are
many types of water exercise classes to address the different physical fitness
components. Try getting involved with several different classes, alerting your workouts,
such as :
LAP SWIM, WATER WALKING, WATER AEROBICS, PUBLIC SWIM …ETC.
-LAP SWIMMING. This is common form of swimming exercise. Lap swimming can be
done using different strokes and is an option for fitness exercise. You can start off with
one or two laps so that you can complete without straining. Gradually the number of laps
can be increased.
-The Strokes: a swimming stroke involves the movement of arms and legs, which in turn
propels the swimmer forward. When swimming a stroke, the movement should be
smooth
and not jerky. Heavy splashes should be avoided when swimming using a particular stroke.
Some of the popular strokes are:
a. free style (front crawl) b. Breast stroke c. Back stroke d. butterfly
> Benefits of Swimming Strokes:
a. Controlled breathing which leads to developing your lung muscles and overall aerobic
fitness.
b. Arm pull action which will build your triceps, shoulders, chest, and back muscles,
riolling torso that is vital in building the abdominal muscles.
c. Building all leg muscles.
WATER AEROBIC.
40. Shallow Water Aerobics. Is performed in3-4 feet deep of water where the water is
waist high. Feet remain in contact with the pool bottom during most of the workout
providing a low impact taining option.
41. Deep Water Aerobics. Deep water aerobics programs are performed in water
depths that allow the participant to remain vertical (upright0 and yet not touch the
bottom. Flotation equipment is utilized to maintain the correct alignment and provide a
truly non-impact work out.
42. Water Walking. Is great way to begin your aquatic exercise. It is recommended
that a participant spend 5-10 minutes warming up the body and 5-10 minutes cooling
down the body. Water walking is a good way to get your body used to the effect that
water has on body as well as a low impact cool down for a tough workout.
Water walking is an independent activity that can have many variations. A participant
can walk as slow or as fast as they would like. There are several pieces of equipment
available to help boost your workout that includes kickboards, dumbbells, and ankle
weights.
43. Public Swim. Is a great opportunity for participants to come in which the family
and/or friends and enjoy a fun time and a workout as well.
Just being in the water causes you to exercise. Every move you make in the water has to be
deliberate to resist the continual pressure of the water on your body.
The following are the factors affecting a public swim work out:
Water resistance
Buoyancy
Water temperature
Colling effect
Massaging effect
Note: Public swim is a good way to get children in the water and exercising and they don’t even
know it. Public swim sessions or set in one hour blocks and the kids are having fun the whole
time, it is great way for the family to exercise together.
LESSONS:
Many people get discouraged because they simply do not know how to swim properly in order
to get a good workout. There are lots of swimming lessons offered especially during summer
time where everyone would like to be in water due to the warm weather condition as part of
cooling down and to maintain active/good health (Tripoli,2021).

………………………………………………………………………………….
End…………………………………………………………………
SIGNIFICANCE OF PHYSICAL FITNESS, NUTRITION, STRENGHTENING AND
CONDITIONING IN BADMINTON (Part II)
Learning Package #4 (week 4) in PE-3 RECREATIONAL ACTIVITIES(Individual/Dual Sports)

Set your Goals:

20. Scheme the by product of playing Badminton which is physical fitness.
21. Participate actively in playing Badminton

Expand your Knowledge(Concept):

Nowadays, there is much discussion about fitness, nutrition, strengthening, and
conditioning in books, magazines, journals, newspaper, on the radio , and television. All these
roots of advice are associated with good health. Consequently, fitness programmers and
recommendations about diet are offered to all. Unfortunately, not much explanation is
provided about the nature of fitness and sometimes the advice about exercising and diet can
be harmful, unless the player knows his performance.

AA. Badminton Program on Fitness & Nutrition.

a. Exercise. A fit person must develop his strength, endurance, flexibility and speed.
More are developed by training to the point when he can play his spot without
becoming exhausted.
Certainly, it is not very enjoyable to play any spot and feel poorly with the effects of
over-exertion and tiredness, so a certain degree of fitness will increase his enjoyment of
the sport.

b. Rest. Is necessary to allow a player to recover from physical work. This involved both
the rest gained from not exercising and the natural rest gained from regular sleep.

c. Diet. A normal well-balanced diet will ensure that the player may be supplied with the
essential food to meet the demands of the training. Diet is often misunderstood . It
means that the body should get sufficient supplies of the right foods needed that is,
eating the appropriate foods in sufficient quantity.

d. Balance. There should be a correct balance between exercise and rest, and diet will
contribute normal good health, and fitness. This implies s certain amount of routine, for
instance, sleep regularly, eat regularly, and daily exercise.

EXPAND YOUR KNOWLEDGE ON STRENGTHENING & CONDITIONING:

i. Strength is developed by keeping the number of repetition the same while

increasing the amount of weight used.
ii. Endurance is developed by the standard weight used and by the increased
number of repetitions.
iii. Flexibility is another component of conditioning. Munch stretching is done as a player
reaches from drop shots and extends to hit forehand, backhand, and over head strokes.

Note: Many physical fitness instructors believed that physical strengthening and conditioning
play vital role not in only in exercising but also in playing games/sports event of your
own choice, be it contact or non-contact sports.
 WARM-UP:
Consider the purpose of each warm-up.
44. Wand drill. To develop shoulder flexibility

45. Dumbbell squat. To develop the calves, legs, and shoulders.

46. Dumbbell Squat. To develop the calves, legs, and shoulders.

47. Dumbbell Split press. To develop the legs and arms.

48. Dumbbell swing. To strengthen the arm.

49. Non supportive Bench press. To strengthen the arms and torso.

50. Dumbbell squat jump.- to develop the legs, and arms, as well as flexibility.

51. Gluteus-Hamstring Raid. To increase flexibility and strength of the back muscles.

52. Rapid sit-ups- To increase the strength of the and flexibility of the abdominal region.

53. Iron bar Throw. To increase the strength of the pronator and supinator muscles
of the Forearm, as well as the flexor and the extensor muscles of the wrist and
hand.

54. Aerobic Conditioning. To increase the endurance through running and

jogging.

55. Anaerobic Conditioning. To increase endurance.

s

ACTIVITY # 4 PERSONALIZED FITNESS PROGRAM (Balik-

Alindog Scheme)
Instruction/s: Following the fitness program guide on the succeeding page,
make/plan Your personal fitness program by relating it to playing
Badminton.
Write this in one whole sheet of short bond paper and submit to your
Respective CN leaders.

See the fitness program format below (It must be done individually)
 Attachment “A”. SAMPLE FORMAT/GUIDE FOR INDIVIDUAL FITNESS PROGRAM
(Related to playing Badminton)

Note: You can modify if you wish to. Write down in details the activities/things you’ve
done to attain the below listed physical fitness elements/exercises:

MY FITNESS PROGRAM IN BADMINTON

Warm-Up/Conditioning Exercises: 1.1

1.2
1.3
1.4
1.5

Flexibility Exercises: 2.1

2.2
2.3
2.4
2.5

Strengthening
Exercises: 3.1
3.2
3.3
3.4
3.5

Cool-Down Exercises:
4.1
4.2
4.3
4.4
4.5

Complete Name & Signature of Student(CN No.)