Physical Activity and Physical Fitness Assessment

Every person especially adolescents need to be healthy to do household chores at home and in school.
Physical activity is any body movement that works the muscles and uses more energy than resting. Exercise is
a type of physical activity that's planned and structured. Physical activity is good for many parts of the body
and can help us to live longer and helps to prevent diseases. On the other hand, physical fitness
assessment identifies current fitness levels and serves as a baseline, or starting point of body's fitness. It also
measures various aspects of the body and its abilities. These activities can be measured to help the students
determine strength and weaknesses.
The FITT Plan for Physical Activity
FITT method
FITT (frequency, intensity, time, and type) is one way to remember the general guidelines for what should be
included in a fitness plan. Remember, it’s important to keep in mind that each family member’s fitness goals
will be different based on age, sex, current fitness level, and available resources.
Frequency—Do some type of physical activity every day.

Intensity—Choose an activity that is at least moderate in intensity, and also try to add a few more vigorous
activities over the week. Vigorous activity is activity that makes you breathe hard and sweat. (Reaching a
certain heart rate is not necessary.)

Time (duration)—Plan on a total time of at least 60 minutes of activity each day. This can be done all at once
or added together over several shorter 10- to 15-minute blocks of activity. Breaking it up into smaller blocks of
time is a great way to start a new program or fit activity into a busy schedule.

Type—The type of activity can include a variety of team sports, individual sports, recreational activities, family
activities, active hobbies, and walking or bicycling for fun and transportation. Several times every week do
weight-bearing activities that promote muscle strength, flexibility, and bone health. The most important thing is
to choose something fun!

The Nature and Background of the Game badminton

• Badminton was invented in India in a version called poona.

• British army officers learned the game Badminton about 1870.

• In 1873 the Duke of Beaufort introduced the sport at his country estate, Badminton, from which the game
derives its name.

• Badminton is included in the 1972 Munich Olympics as a demonstration sport.

Badminton Equipment

1. Badminton Racket

Modern Badminton Rackets are light in weight and don’t weigh more than 100 grams. The frame of the Racket
can be made of common metals like steel or aluminium. Shuttlecock

Sixteen feathers fixed in a cork base enveloped in a thin leather sheet make a shuttlecock. Interestingly, the
best Badminton Shuttlecocks are made from feathers from the wing of a goose. The shuttle weighs between
4.74 to 5.50 grams.

2. Net
The 6 Basic Skills involved in Badminton

1. Grip - The right grip in holding the racket is vital to attain control on shots while avoiding the chances of
a wrist injury. A proper grip will allow you to play both backhand and forehand strokes effortlessly.

2. Stance - The stance is how you stand while playing badminton, both in between a rally and before the
serve. A steady and correct stance will bring an enormous change in the results due to easier
movement.

3. Footwork - Footwork plays a big role in helping with an effective and organized drive on the court.

4. Serve - Service is among the most basic skill that you need to be a pro in Badminton.

5. Strokes

❖ Overhead Forehand - this is the most common stroke, and most beginners are very more
comfortable using this, especially for stronger strokes.

❖ Overhead Backhand - the overhead backhand is slightly more difficult for beginners as you’ll have to
face your body backward to use this effectively. This is a slightly advanced shot that is hard to master
at first but doing so will set good foundations for how you play badminton.

❖ Underarm Forehand - the underarm forehand allows you to hit low shots with a lot of strength, but it
is quite challenging to aim at first.

❖ Underarm Backhand - the underarm backhand is easier to do than the overhead counterpart since
you won’t need to turn backwards.

6. Smash - Smash is the strongest and most powerful stroke in badminton which naturally turns out to be
the most familiar term to all.