SPECIAL PROGRAM IN SPORTS 8

QUARTER 1 – WEEK 3 TO WEEK 4

 FIRST QUARTER GRADE 8 SPECIAL PROGRAM IN SPORTS
CONCEPT OF ACCELERATION AND DECELERATION AND THEIR
APPLICATION IN SPORT
LEARNING EPISODE 3 (Week 3)

MOST ESSENTIAL LEARNING COMPETENCIES

understands the concepts of acceleration and deceleration and their
applications in sport

What I Know
Direction: Find out how much you already know about this module. Write the letter that
you think is the best answer to each question. Answer all items. After taking and
checking this short test, take note of the items that you were not able to answer correctly
and look for the right answer as you go through this module.
1. It is physically defined as the rate of change in velocity.
A. Acceleration B. Velocity C. Time D. Deceleration
2. “For every action there is an equal ang opposite reaction.”
A. true B. false
3. It is often employed in sports that require an immediate or gradual stop or to
decrease the body’s velocity before a change in direction.
A. Velocity B. Deceleration
C. Acceleration D. Force
4. The key to forward acceleration.
A. Braking force B. Concentric leg strength
C. Acceleration training D. Horizontal force
5. The nuts of bolts for building improve acceleration.
A. Braking force B. Acceleration training
C. Horizontal force D. Concentric leg strength
6. IT utilizes the same musculature that is necessary for sprinting but in reverse.

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 A. Backpedal B. Reverse Skip C. Med ball Slams D.
Drop jumps
7. Acceleration is often employed in sports that require an immediate or gradual stop or
to decrease the body’s velocity before a change in direction.
A. TRUE B.FALSE
8. Acceleration lasts between one of five seconds in team-sports contests.
A. TRUE B. FALSE
9. This is effectively starting at the apex of your jump where all energy is
downward potential.
A. Drop jumps & Depth Jumps B. Backpedal
C. Reverse Skip D. Med ball Slams
10. The muscle-factor key to first-steps acceleration.
A. Backpedal B. Reverse Skip
C. Horizontal force D. Concentric leg strength

What Is It

ACCELERATION

Acceleration is physically defined as the rate of change in velocity.

However, in a Practical sense, particularly among applied sport scientists and
coaches, acceleration ability is often referred to as sprint performance over smaller
distances such as 5m or 10m, and assessed using sprint time or velocity.

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What is acceleration in sports exactly?

Acceleration describe how quickly you can increase your velocity towards
maximum speed. However, since acceleration refer to velocity, it is a vector quantity
and therefor has a
Direction and magnitude. In a sports context, this means a change in the magnitude or
direction of the motion or both. For example, sprinting requires you to accelerate
horizontal whereas jumping relies on vertical acceleration. Thus, every time an athlete
changes speed or direction can be considered acceleration in sports.
Acceleration Velocity / Time

In short, acceleration describes a change in velocity over a given time frame. It

is also
often misunderstood among sport journalist, who only mention acceleration when
athletes
are moving fast. In fact, acceleration has nothing to do with being fast or slow
– it merely
describes an object’s change in velocity. You can even be already moving with
constant velocity and not be accelerating. Thus, even changing from walking to a
slow jog is considered acceleration in sports.

WHAT IS ACCELERATION?

Acceleration at its most basic is the act of increasing your running speed.
From a standing start (or blocks), you explode into action. If you’re already running,
you pick up the pace. Acceleration continues until you can no longer increase your
speed, at which point you achieve maximum velocity (top-end speed).

Acceleration seems simple enough. You want to go faster, so you run

harder. In reality
Acceleration requires a different gait cycle than steady-pace running, an emphasis
on powerful concentric contraction (at least at the start), and, most importantly,
enough newly generated force to overcome inertia.

Newton’s third law of motion says: “For every action there is an equal and
opposite reaction.” To understand inertia, we turn to Newton’s first law of motion:
“A body continues in a state of rest or uniform velocity unless acted upon by an
external force.” For acceleration, the state of rest equates to a

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 motionless start that is, a standing, 3-points to 4-points start. Uniform velocity is the
steady pace you’re running before you accelerate. Both represent inertia. Neither can
change until you generate enough force to overcome them to accelerate.
So, what’s acceleration? It means applying enough force to the ground to
increase you speed.
Most of what we know about acceleration comes from sprinters, sprint
coaches, and studies on sprinters. That doesn’t mean the knowledge isn’t relevant to
speedsters outside the sport of track & field. The acceleration mechanics practiced by
the world’s top sprinters are, by and large, the same mechanics you’ll use (or should
use) in your sport. Sure, you’ll run with a slightly lower center of mass, less knee lift,
and less knee flexion (bending) when agility is required, but anytime you explode for
a 5- to 20-yard burst, you’ll want to be acceleration trained to the same gold standard
that produces elite sprinters.

In the Speed Runner program, we’ll cover the basic ingredients of

acceleration
 Horizontal force: the key to forward acceleration
 Braking force: deceleration while your foot is in front of your center of
mass
 Concentric leg strength: the muscle-factor key to first-steps
acceleration
 Phases of acceleration: different phases require different
mechanics and specific training
 Acceleration training: the nuts of bolts for building improve
acceleration

Acceleration lasts between one of five seconds in team-sports contests. No

matter how many hours you put into other skill required for your sport, success in your
sport comes down to those seconds. Or, more accurately, it comes down to the tenths-
of-a-second advantage you’ll need over your competition.

DECELERATION
Deceleration is often employed in sports that require an immediate or
gradual stop or to decrease the body’s velocity before a change in direction (horizontal,
lateral, or vertical). The force applied to the body when decelerating can be
exceptionally large in magnitude, especially when the time over which this force must
be absorbed is small. Therefore, appropriate technique is essential for

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not only decreasing the risk of injury but also controlling balance and effectively
transferring accumulated elastic energy into the subsequent movements.

THE NEED FOR DECELERATION EXERCISE

You can’t sprint is you’re unable to stop, and you can’t jump if you’re
unable to land. The idea referenced in this quote refers to standard laws in mechanical
physics. Nobody motion immediately stops, there is always a deceleration period. For
human playing sports, deceleration is required to stop or change direction while running
or during landing after jumping. The more abrupt the deceleration, the more likelihood
there is for serious injury.

So much strength and conditioning is centered around creating “bigger,

faster, stronger” athletes - all acceleration base pursuits – that we often forget basic
physical principles when designing workout programs. Here are some exercise that
Improve the ability to decelerate:

FOR JUMPING:
Drop jumps
drop jump starts with a landing. You begin by standing on a plyo-box. This is
effectively starting at the apex of your jump where all energy is downward potential.
Proper absorption is required to land this “jump”. This drop is frequently followed
immediately by another jump-this is called a depth jump.

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Depth Jumps involve stepping off an elevated box, landing on the ground and
immediately exploding up into a jump. This sequence enhances the stretch- shortening
cycle, a process that occurs in your muscles to create power. When you land on the
ground, your muscles absorb the force and turn it into elastic energy.

FOR RUNNING:
Backpedal
Back pedaling utilizes the same musculature that is necessary for sprinting but in reverse.
By improving your backpedal speed, you effectively improve your negative sprinting speed – also
known as deceleration.

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Reverse Skip
Running requires rhythm. Skipping requires more rhythm. Therefore, if you
are proficient at running and skipping forward, the best ways to negate those force or
decelerate is to perform them backwards. Reverse running is backpedaling (see above)
reverse skipping is simply skipping backwards.
Your goal with both a backpedal and a reverse skip is to have their speed
approach that of their opposite, sprinting and skipping respectively. Although you
should not be able to make a pace equal, the closer your 40m backpedal gets to your
40m sprint, the better you’ll be able to decelerate a sprint. Likewise, with the skipping.

FOR BOTH:
Med ball Slams
You’ll notice that the posture for deceleration is exactly opposite that of
acceleration. Accelerating requires an upright, extended posture with narrow foot
position. Deceleration requires a crouched and sometimes bent posture with a wider
base of support (until you begin to accelerate backwards an in reverse skipping and
backpedaling). Med ball slams accelerate into a decelerated position which is the exact
opposite from most power movement like squats, jumps, sprints, deadlifts and other
weight lift.
By regularly incorporating drop a depth jumps, backpedaling, reverse
skipping, and med ball slams into your strength and performance workout, you can
ensure that you are working on your landing and stopping to augment your jumping and
sprinting.
Activity 1
Answer the following: Write your answer in your answer sheet.
1. Identify the similarities and differences of Acceleration and Deceleration
through the Venn Diagram.

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 Differences of Acceleration Similarities Differences of Deceleration

ACTIVITY 2: Give at least 3 different exercises of the different motions. Write your
answer below.

Acceleration Deceleration
1. 1.
2. 2.
3. 3.

Post-Test: LEARNING EPISODE 3

Modified True or False
Direction: Read each item carefully. Write T if the statement is True and put F
if it’s False. Put your answer in the blank.

1. Skipping requires more rhythm.

2. Back pedaling utilizes the same musculature that is necessary for
sprinting but in reverse.
3. Acceleration lasts between one of five seconds in team-sports contests.
4. Depth Jumps involve stepping off an elevated box, landing on the ground and
immediately exploding up into a jump.
5. Deceleration is often employed in sports that require an immediate or
gradual stop or to decrease the body’s velocity before a change in direction
(horizontal, lateral, or vertical).
6. Acceleration describe how quickly you can increase your velocity towards
maximum speed.
7. Horizontal force is the key to forward acceleration.
8. For human playing sports, deceleration is required to stop or change
direction while running or during landing after jumping.

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 9. Deceleration means applying enough force to the ground to increase you
speed.
_ 10. The force applied to the body when decelerating can be exceptionally large
in magnitude

Assessment: LEARNING EPISODE 3

A. Multiple Choice: Encircle the letter of the

correct answer.

A ball is thrown straight up from point A, reaches

a maximum height at point B, and then falls back to point C,
as illustrated by the picture to the right. Use this for
questions 35, 36, and 37.

1. Which of the following is true about the direction the ball’s velocity and
acceleration between A and B?

A. B.

C. D.
2. The key to forward acceleration.
A. Braking force B. Concentric leg strength
C. Acceleration training D. Horizontal force
3. Which of the following is true about the ball’s velocity and acceleration the
highest point B?
A. Its velocity and acceleration are both zero
B. Its velocity is up and non-zero constant and acceleration is zero
C. Its velocity is down and non-zero constant and acceleration is zero
D. Its velocity is zero and acceleration is up and non-zero constant
E. Its velocity is zero and acceleration is down and non-zero constant
4. A football, a hockey puck, and a tennis ball all fall down in the absence of air
resistance. Which of the following is true about
their acceleration?
A. The acceleration of the football is greater than the
other two
B. The acceleration of the hockey puck is greater than the other two
C. The acceleration of the tennis ball is greater than the other two

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 D. They all fall down with the same constant acceleration
E. More information is required
5. An archer practicing with an arrow bow shoots an arrow straight up two
times. The first time the
initial speed is v0 and second time he increases the
initial sped to 4v0. How would you compare the
maximum height in the second trial to that in the
first trial?
A. Two times greater
B. Four times greater
C. Eight times greater
D. Sixteen times greater
E. The same
B. Word Search
the Direction: Find the 6 words related to the Principles of Fitness Development in

following box of jumbled letters. Encircle the word found and describe the
following words.
W M X M Y E H L H O D S Q W E A X
E C R O F L A T N O Z I R O H V C
N S D A M Z M X K V V N I G E L P
O F I C V D C S U I Q J E Q A K U
I V K C D Z U J V C X C O P I Q P
T O F Y R F T X E P R T E D Y B I
A B C T Q E T Z B O C Q E U T R K
R I A F C H X U F P D C V S J F S
E O U C C N O E D J E J A Q E W E
L H G C K R V T L L Z K P M P G S
E K B W Y P R E E W S C I Z Z Q R
C H B H X A E R L Z B T F Y H B E
C S T N I I A D P O I J D U M O V
A P N N G T E W A Z C J N V Q M E
E S I D I B F G Q L O I U P Z E R
X N B O U N E N H L B X T E G O X
G O N L D D I N P Q F E Q Y T N J

1.Exercise 2. Time3.Velocity 4.Force 5.Training 6. Reverse Skip

7.Horizontal force 8. Backpedal 9. Deceleration 10. Acceleration

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 C.Essay

Write 5 basic ingredients of acceleration in the Speed Runner program

and their meanings in the blank.
1.
_ 2.
__3.
4.
5. _

References:
Delaney JA, Duthie GM, Thornton HR, Scott TJ, Gay D, and Dascombe BJ.
Acceleration-based running intensities of professional rugby league match-play. Int J
Sports Physiol Perform 11: 802-809, 2016. 8. Delaney JA, Scott TJ, Thornton HR,
Bennett KJ, Gay D, Duthie GM, and Dascombe BJ. Establishing duration specific
running intensities from match-play analysis in rugby league. Int J Sports Physiol
Perform 10: 725-731, 2015. 9. Delaney JA, Thornton HR, and Duthie GM. Modeling
peak running intensity in football, in: Australian Strength and Conditioning Association
Conference on Applied Strength and Conditioning. Melbourne, Australia,

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 FIRST QUARTER GRADE 8 SPECIAL PROGRAM IN SPORTS

MOST ESSENTIAL LEARNING COMPETENCIES

understands the concepts of force and power and their applications in sports
LEARNING EPISODE 4 (Week 4)

CONCEPTS OF FORCE AND POWER IN SPORTS

What I Know
Direction: Find out how much you already know about this module. Write the letter
that you think is the best answer to each question. Answer all items. After taking and
checking this short test, take note of the items that you were not able to answer correctly
and look for the right answer as you go through this module.
1. It is the product of mass (weight) and acceleration of an object or person.
A. Power B. Force C. Capacity D. Quality
2. Effective training is built on a foundation of good .
A. Power B. Strength C. Health D. Ability
3. It is the rate of energy consumed in a unit of time.
A. Force B. Agility C. Strength D. Power
4. The idea that performance is built on a foundation.
A. Work Capacity B. Relative Strength
C. Repeat Sprint Ability D. Movement Quality
5. It is the sum of all the forces contributed by each body part
A. Velocity B. Force C. Power D. Ability
6. This is your ability to handle work.
A. Relative Strength B. Repeat Sprint Ability
C. Work Capacity D. Movement Quality
7. This is your foundation for power, and if it is a small foundation
A. Relative Strength B. Repeat Sprint Ability
C. Movement Quality D. Work Capacity

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8. The Power of a blow can be diminished by distributing the force over a
greater time, distance, or area.
A. TRUE B.FALSE
9. Effective training is built on a foundation of good health. As an athlete, if you
don’t’ have your health, you have nothing. If you have injuries or other health
problems, work with a trusted healthcare professional to deal with these issues first.
A. TRUE B.FALSE
10. Force generated by muscles can be increase initial tension before a
contraction.
A. TRUE B. FALSE

What Is It
Principle of FORCE in Sports
Force is the product of mass (weight) and acceleration of an object or person.
These
principles examples concern (a) general applications, (b) athlete-produced force,
and (c)
force dissipation.
Force is simply being able to transfer energy into something. The time it takes in
negligible because the primary goal is all about the amount, not the speed. Creating
force is necessary for ALL types of exercise, which is “Force” is included in every
equation below. Anyone who
participates in strength training will ultimately be increasing force production

General Principles of Force

1. total force (velocity) is the sum of all the forces contributed by each body
part. In any explosive skill, each force in sequence should be applied at the
peak of the previous force. Examples include throwing s ball and performing a
power clean.
2. Force is used more economically when it is applied constantly and
evenly. For example, a swimmer moves more efficiently when moving at
constant speed and with smooth application of force.
3. All forces should be applied in the intended direction. Deviations from the
required line of force waste energy. For example, a runner who his toes outward
or bounces excessively exerts wasted and energy.

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 4. Greater velocity is generated if force is applied over a longer distance. For
example, an outfielder can generate greater force for throwing to home plate by
using a long winding up, rotating the trunk, shifting body weight from the back
leg to the front, and following through.
Principles Concerning Athlete-Produce Force
5. To achieve maximum force, user larger muscles in the lower body before
action of the trunk and upper body. For example, the force of a punch in
boxing and throwing is greater when initiated from the lower body and hips,
rather than from the shoulders.
6. Maintain a firm base of support to develop maximum force for throwing
and striking.
For example, a tennis player can generate a more powerful stroke if the feet are
firmly set against the surface of the court.
7. Force generated by muscles can be increase initial tension before
a contraction.
This increase in force product is called elastic recoil, or the stretch-
shortening cycle. For example, drawing the arm back to pitch a ball or throw
a javelin
place the muscles of the throwing arm on stretch, increasing the force of contraction
upon the initiation of the throw.
8. Executing a follow through at the end of a throwing or striking action
maximize force generation and eliminates the tendency to decelerate
prematurely. for example, reversing the feet at the end of the shot put or
discus maximizes acceleration while helping prevent fouling.
Principles Concerning Force Absorption Out of the blocks
9. The force of a blow can be diminished by distributing the force over a
greater time, distance, or area. For example, flexing the joint or rolling on
the ground can help an athlete absorb the shock of landing at the end of jump or
fall.
10. Transferring momentum from vertical to horizontal can reduce force
over a longer time and greater surface area. For example, football player
falls and roll to dissipate the force of hitting the ground.
11. Catching object should be accomplished be extending the arm and
fingers, flexing to absorb force and reduce velocity of the object, grasping
with the finger to secure the object.

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WHAT IS POWER?
Physics definition: Power is the rate of energy consumed in a unit of time
(power = Work/Time). In exercise, it’s the rate of performing muscular work, with
potential energy
Becoming work (aka moving weight) or heat (aka, you getting warm). This is easier to
understand if you realize that Work = Force x Distance. That is, you’re transitioning
force into something practical (work), really quickly.
Practical Application: How much energy you can squeeze into a split second?
The faster you do the work, the more power you’ve produced. You’re training for
power if you are lifting fast and heavy together, punching really hard, or throwing a ball
very fast. Power is about being able to put a LOT of energy into something, very
quickly.
An interesting idea that confound some people: Polymetric – stuff like
jumping, explosive push-ups, running – is a form of power training! The thing is, you’re
not moving an external object as much as possible, you’re moving yourself. Imagine
that if a higher vertical jump is your goal, goal is to transition energy from body into
ground, then exploding upwards. Yep, that’s power training.

Why Athletes Need to Follow the Principles of the Power Stack?

Power is the ability to sprint over and over again to win games. This leads
to a very important question: How do you improve these abilities?
While it may seem as simple as just throwing in some jump training and
condition, it is not that simple. Power and repeat sprint ability are at the top of what’s
called the power stack. The law of the power stack is that you can only

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improve power and repeat sprint ability if you build them on a foundation of other
important qualities.
It takes time to turn your body into a performance machine. In the fast- paced
world of athletes, it is easy to give in to the pressure to skip levels.
However, you have to respect the law of the power stack. You have to go in order. If
you try to skip levels, you may succeed in the short term. However, you can also get
hurt and hit a huge plateau far below where you want to be. Take the time, go in order
and build each level of the performance stack. Reach you full athletic potential!
Level 1: Health
Effective training is built on a foundation of good health. If you have injuries or other
health problems, work with a trusted healthcare professional to deal with these issues
first.
Also, make sure you are doing all the simple things you already know you should be
doing to stay healthy and recover as fast as possible. These include proper sleep, rest,
stress, management, soft tissue work, washing your hands, brushing and flossing your
teeth, etc.
Level 2: Movement Quality
Physical therapist Gray Cook explained this in his performance pyramid. The idea is
that performance is built on a foundation of movement quality. If you don’t move
well, you will never be able to actualize your potential and you will likely end up
hurt. Basic movement competencies and proper exercise technique are the next level
in the power stack. Also, at this level you want to work on your landing, jumping,
stopping, starting, sprinting and cutting mechanics.

Level 3: Work Capacity

Once you are healthy and move well, it is time to build up your work capacity. This
is your ability to handle work. Imagine for example that you have been

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sitting in a desk all school year and then you suddenly get an intense manual summer job.
The first week is brutal because you don’t have any work capacity. However, after a few
weeks, you build this up and can handle the work.

If you don’t have very good work capacity, you won’t be able to handle the volume of
training need to build things like strength, speed and power. I like to start offseason
programs with a base-building phase of a higher volume work. Performing many sets of
loaded carries builds work capacity.
Note: At times athletes need to gain muscles or lose body fat. If you need body
composition changes, this is where you do it.
Level 4: Relative Strength
This is your foundation for power, and if it is a small foundation (i.e. you are not that
strong). You won’t get very powerful. You can also get hurt, as the best power
exercises require a lot of strength to do safely and effective. In addition, the stronger
you are in relation to your body weight and sizes, the easier and safer it is for you to
move your body around.
Level 5: Power
Once you are strong, you now have the foundation to get what you really need
– power. Power is the ability to produce a lot of force in a very short amount of time.
It is the combination of strength and speed. Power lets you out-sprint or out-jump
your opponent.
If you play a collision sport, power is what allows you to knock your opponent’s off
his/her feet. It helps you rapidly start, stop and cut. Power wins games. Once you have
base of strength, you can start to emphasize more power exercises such as: jumping,
plyos, sprints, agility and explosive weight movements.
Level 6: Repeat Sprint Ability
The final level of the physical performance pyramid is repeat sprint ability. This is
being able to use your newly gained explosive power and speed over until the game is
done and won. In the final phase of offseason training, the focus shifts to repeating fast,
explosive movements with relatively short rest intervals.
Preseason practices and scrimmages also play an important role here.
Activity 1
Instruction: Write GF if the statement is General Principle of Force, PCF for
Principle Concerning Athlete-Produced Force and PCFA for Principles Concerning
Force Absorption.
1. Reversing the feet at the end of the shot put or discus
maximizes acceleration while helping prevent fouling.
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 2. Throwing a ball and performing a power clean.
3. Drawing the arm back to pitch a ball or throw a javelin places the
muscles of the throwing arm on stretch, increasing the force of contraction
upon the initiation of the throw.
4. Football players fall and roll to dissipate the force of hitting the
ground.
5. A runner who points his toes outward or bounces excessively
exerts wasted force and energy.
6. A swimmer moves more efficiently when moving at constant
speed and with smooth application of force.
7. Flexing the joints or rolling on the ground can help an athlete
absorb the shock of landing at the end of jump or fall.
8. An outfielder can generate greater force for throwing to home plate by
using a long winding up, rotating the trunk, shifting body weight from the
back leg to the front, and following through.
9. A tennis player can generate a more powerful stroke if the feet are
firmly set against the surface of the court.
10. The force of a punch in boxing or throwing is greater when initiated
from the lower body and hips, rather than from the shoulders.

Post Test: LEARNING EPISODE 4

Modified True or False
Direction: Read each item carefully. Write T if the statement is True and put F
if it’s False. Put your answer in the blank.

____1. Relative Strength is your foundation for power, and if it is a small

foundation.
_2. The Power of a blow can be diminished by distributing the force over a
greater time, distance, or area.
_ _3. Effective training is built on a foundation of good health. As an athlete, if you
don’t’ have your health, you have nothing. If you have injuries or other health
problems, work with a trusted healthcare professional to deal with these issues first.
____4. Force generated by muscles can be increase initial tension before a
contraction.
____5. Force is the product of mass (weight) and acceleration of an object or person.
____6. Effective training is built on a foundation of good power.
____7. Agility is the rate of energy consumed in a unit of time.

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____8. The idea that performance is built on a foundation is a movement
quality.
_9. Velocity is the sum of all the forces contributed by each body part
10. Work Capacity is your ability to handle work.

Assessment: LEARNING EPISODE 4

A. Multiple Choice: Read each item carefully. Encircle the letter of the
correct answer.

1. It is the sum of all the forces contributed by each body part

A. Velocity B. Force C. Power D. Ability
2. It is the product of mass (weight) and acceleration of an object or person.
A. Power B. Force C. Capacity D. Quality
3. Effective training is built on a foundation of good .
A. Power B. Strength C. Health D. Ability
4. It is the rate of energy consumed in a unit of time.
A. Force B. Agility C. Strength D. Power
5. The idea that performance is built on a foundation.
A. Work Capacity B. Relative Strength C. Repeat Sprint Ability
D. Movement Quality
B. Modified TRUE or False

Direction: Read each item carefully. Write T if the statement is True and
put F if it’s False. Put your answer in the blank.
1. To achieve maximum force, user larger muscles in the lower body
before action of the trunk and upper body.
2. Power is the rate of energy consumed in a unit of time.
3. Once you are healthy and move well, it is time to build up your health.
4. Power is the ability to sprint over and over again win games.
5. The final level of the physical performance pyramid is repeat sprint
ability.
6. Force is simply being able to transfer energy into something.
7. Effective training is built on a foundation of good health.
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 8. The idea is that performance is built on a foundation of movement
quality.
9. Relative Strength is your foundation for power.
10. Catching object should be accomplished be extending the hand and legs.

C. Write it up
List down five activities at home that involve the skills in playing you event (ex.
Badminton, Basketball etc.).
Write your answers below.

Example: throwing paper to the trash bin 1.

2.
3.
4.
5.

References:
Abadjiev, I. (1989) The Bulgarian Training System (lecture). National Strength and
Conditioning Association study tour, Sophia, Bulgaria. Ajan, T. & Baroga, L. (1988)
Weightlifting Fitness For All Sports. International Weightlifting Federation, Budapest.
Cao, W. (1993) Training differences between males and females. In: Proceedings of the
Weightlifting Symposium, Olympia, Greece, pp. 97–101. International Weightlifting
Federation, Budapest. Drechsler, A. (1998) The Weightlifting Encyclopedia. A Is A
Communications, Whitestone, NY. Enoka, R.M. (1988) Muscle strength and its
development. Sports Medicine 6, 146–168. Frolov, V., Efimov, N. & Vanagas, M.
(1977) Training.

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 KEY ANSWER
Learning Episode 3

Learning Episode 4