Chapter 4

PREPARING YOUR BODY FOR BADMINTON ACTIVITY

 
Introduction
A warm up generally consists of a gradual increase in intensity in physical activity (a "pulse
raiser"), joint mobility exercise, and stretching, followed by the activity. For example,
before running or playing an intensive sport, athletes might slowly jog to warm their
muscles and increase their heart rate. It is important that warm ups be specific to the
activity, so that the muscles to be used are activated. The risks and benefits of combining
stretching with warming up are disputable, although it is generally believed that warming
up prepares the athlete both mentally and physically. In a meta-study of 32 high quality
studies, about four-fifths of the studies showed improvements in performance.
Warm-up programs can improve the strength of the knee muscle, which, in turn, may
decrease injuries.

Specific Objectives
At the end of the lesson, the students should be able to:
 

- Explain the importance of warm-up exercise

- Demonstrate the proper procedure for flexibility exercise

- Determine the benefits of flexibility exercises.

- Appreciate the contribution of warm-up exercise in preventing muscle injury while

playing badminton.

Duration

Chapter 4: Preparing your Body for Badminton = 2 hours

Activity (1 hours discussion; 1 hours
assessment)

Lesson Proper

LESSON 1
THE WARM-UP ACTIVITIES

For any type of sports, it is very important to always warm up before engaging fully into the
activity. This is because of the muscle of the body are a lot more elastic and durable when
they are gradually heated rather than when they are immediately thrust into intense work.
This makes the muscles more resistant to injury. Furthermore, warmed up muscle can react to
changes more quickly, such as contracting and relaxing when needed, thus, overall
performance of the body is enhanced.

Cooper (1990) and Le Beouf (2009) recommends that the first goal is to select and complete
a set of exercise that gets your muscles warmed-up and ready for the game. Your warm-up
exercises might include the use of some exercise machines.

STRETCHING EXERCISES
Stretching
Stretching

When you playing sports or doing exercises you must do warm up properly. Stretching
prepares the body for exercise, increases your range of motion and prevents muscle
imbalances that can lead to serious injury. It is also important to cool down after practice to
recover your body quickly.
Warm up Routine Exercises
A. Warm up
1. Jogging in place for 30 sec.
2. High knee jog for 10 sec.
3. Forward and Backward step for 10 sec.
4. Step sideward back and forth 10 sec.
B. For safety, follow the stretching guide.
* Stretch and hold it for 10 seconds
* Don’t bounce while doing stretching
* Slowly stretch to the point of tension, and should not feel pain
* Focus on your breathing while stretching
* Select stretching exercise that work on your muscle groups.
C. Dynamic Warm-up
It is defined as a series of movement drills performed in a progressive, deliberate sequence
from low to moderate intensity.
* Marching in place while swinging your arms (20 reps)
* Jumping Jacks (10 reps)
* Walking jacks (10 reps)
* Arm circles and shoulder shrugs (10 reps)
* Swinging toe touch (10 reps)
* Leg swing (forward and side to side) 10 reps)
* Hip Rotation (like stepping over a fence) (10 reps)
* Hip circle (like you’re hula hooping) (10 reps)
* Bodyweight squats (10 reps
References/Additional Resources/Readings
(list down all references/additional resources/readings used; you may also provide links)

Physical Education 3 for College, Antonio Calicdan

https://www.youtube.com/results?app=desktop&sp=mAEA&search_query=badminton+family
Activity Sheet
Activity 1

ASSESS YOUR KNOWLEDGE

NAME: ______________________________ Score: ______________________

Course: ______________________________ Date: _______________________

Part 1:

Direction: Write the word True is the statement is correct and false if it is incorrect. Write
your answer on the space provided before each number.
_______________1. Muscle of the body is a lot more elastic and durable when they are
gradually heated rather than when they are immediately thrust into intense work.
_______________2. Warmed up muscles can react to changes more quickly, such as
contracting and relaxing when needed, thus overall performance of the body is enhanced.
_______________3. Stretching is a form of physical exercise with which specific skeletal
muscle group are stretched so as to improve the elasticity of the muscle and reaffirm
comfortable muscle tone.
_______________4. The purpose of stretching is to increase muscle control, flexibility as
well as range of motion.
________________5. Stretching is also used therapeutically for alleviating muscle
cramps.

Part 2:
Direction: Enumerate five benefits of flexibility exercises.

1. __________________________________________________________
2. __________________________________________________________
3. __________________________________________________________
4. __________________________________________________________
5. __________________________________________________________
 ACTIVITY 2

NAME: _______________________________ Score: ______________________

Course: ______________________________ Date: _______________________

Stretching! Stretching! Here I come!!!!

Direction:

Create your own badminton Stretching Exercises

Note: Video Performance

1. Record a video of yourself doing the stretching and warm up

2. Compile and save it to your google drive and send it to the assignment assigned in
Edmodo class.

3. Be reminded of the criteria below.

CRITERIA FOR STRETCHING EXERCISE

__________________________________________________________________

Name

CRITERIA REMARKS SCORE

Preparedness

Effort

Skill Acquisition

Attitude

Guardian’s Name and Signature: TOTAL SCORE:

 Assessment
CATEGORY BEGINNER IMPPROVED ADVANCED MASTERED SCORE

(10 pts.) (15 pts.) (20 pts.) (25 pts.)

Preparedness Not prepared Partially Prepared On-time and

prepared Prepared for practical.

Effort Neglect to Demonstrate Willingly Maintains

participate in Inconsistent effort or Participate and 100% Effort

unwillingness demonstrate effort
activity throughout the during the activity. Throughout the class
activity. activity.
Skill Acquisition After a After a After a After a demonstration
demonstration demonstration the demonstration the the participants
the participants participants puts participants puts continually tries to
lacks effort in forth minimal effort forth average effort improve his or herself by
practicing the skill to perform the skill to perform the skill using proper skill
and/or is off task but may not practice in but may not components
skill components as practice skill
taught components as
taught and does not
try to improve his
or her skills
Attitude Disrespectful, Attitude is Has a positive Maintain a

argues, and inconsistent attitude with positive

complain during with little only minor attitude and

activity enthusiasm Lapses in enthusiastic

enthusiasm.
during Throughout the activity.

activities
Learner’s Feedback Form
 
Name of Student: ___________________________________________________
Program : ___________________________________________________
Year Level : ___________ Section : ___________
Faculty : ___________________________________________________
Schedule : ___________________________________________________
 
Learning Module : Number: _________ Title : ______________________
 
 
How do you feel about the topic or concept presented?
□ I completely get it. □ I’m struggling.
□ I’ve almost got it. □ I’m lost.
 
In what particular portion of this learning packet, you feel that you are struggling or lost?
______________________________________________________________________________
______________________________________________________________________________
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Did you raise your concern to you instructor? □ Yes □ No
 
If Yes, what did he/she do to help you?
______________________________________________________________________________
______________________________________________________________________________
_____________________________________________________________________

If No, state your reason?

______________________________________________________________________________
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To further improve this learning packet, what part do you think should be enhanced?
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How do you want it to be enhanced?
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NOTE: This is an essential part of course module. This must be submitted to the subject teacher (within the 3 rd
week of the class).