Professional Documents
Culture Documents
SPORTS
– are all forms of usually competitive physical activity or game which, through casual or organized
participation, aim to use, maintain or improve physical ability and skills while provid ing enjoyment
to participants and entertainment to spectators.
INDIVIDUAL SPORT
– a sport in which participants
compete as individuals TEAM SPORT
• Badminton – sport which involves three or more players
• Boxing working together towards a shared objective.
• Bowling A team sport is an activity in which individuals
• Cycling are organized into opposing teams which
• Running compete to win
• Table Tennis/Lawn Tennis • Basketball
• Volleyball
DUAL SPORT • Rugby
– sport that requires two players • Water polo
on each side. • Handball
• Badminton • Cricket
• Air badminton (outdoor) • Baseball
• Lawn Tennis • Football
• Table Tennis • Hockey/Field Hockey
INJURY
– caused by accidents or acts of violence, and may occur at home, work, or play.
– due to impact from blunt objects or from objects that penetrate the body
CAUSES OF INJURY
• Overuse
• Direct Impact STAGES OF INJURY
• Failure to warm up 1st Degree
• Overtraining – Mild, least severe, a couple
• Excessive loading on the body days to heal if treated properly
• Not taking safety precautions (overstretched)
• Inappropriate use of equipment
• Poor exercise technique 2nd Degree
• Reoccurring injury – Moderate but more severe,
• Genetic Factors like muscle weakness/imbalance physiotherapy may be needed
• Lack of flexibility (partial tear)
• Joint laxity
3rd Degree
SIGNS OF INJURY – Most severe, surgery,
• Swelling physiotherapy, up to 12 months to
• Heat recover (complete tear or rupture)
• Altered Function
• Redness
• Pain
CATEGORIES OF INJURY
1. Acute 2. Chronic
– is usually associated with a sudden, – is caused by repeated overuse of muscle
traumatic event such as clashing into group or joints. Poor technique and
another player during a game or falling structural abnormalities can also contribute
from a bike. to the development of chronic injuries
EXAMPLES OF INJURY
SPRAIN
– also known as torn ligament, is the stretching or tearing of ligaments within a joint
– damage to joints, and is also classed as soft tissue injuries. It can happen when an ankle or a
wrist is twisted suddenly, when a performer lands badly for example (ankle sprain)
STRAIN
– a soft tissue injury to a tendon (tissues that connect your muscles and bones) or muscle.
Strains can range from mild to extreme; and may mean your tendon or muscle has a partial
or complete tear.
– can happen when a muscle is twisted or wrenched
TORN CARTILAGE
– is a soft tissue injury that occurs when a join is twisted excessively, usually when changing
direction or pivoting at speed.
– can cause long-term issues if not properly treated when the injury occurs.
DISLOCATION
– hard tissue injury that occurs when a joint—a place where two or more bones come
together—is moved outside of its designed range. This temporarily deforms and immobilizes
your joint.
– can occur at all major joints from a forceful blow and will look deformed and be extremely
painful. The player will also have no control over movement in that area.
– common in high-impact sports such as rugby, skii ng, and football
FRACTURE
– hard tissue injuries that occur when an excessive impact or force is put on the bone.
– happens from a blow or a twist
• Closed/Simple Fracture – is when the break of the bone is under the skin.
• Compound/Open Fracture – is when the broken end of the bone comes through
the skin.
• Greenstick Fracture – is when pressure or impact buckles or bends a bone but only
partially breaks it.
• Stress Fracture – is an incomplete fracture of the bone. It is caused by unusual,
repeated stress.
WOUND
– an injury to living tissue caused by a cut, blow, or other impact, typically one in which the skin
is cut or broken.
• Wound Abrasion– is an injury caused by something that rubs or scrapes against the
skin
• Cut/Laceration – is a wound caused by a sharp object or instrument
• Bruise – is the rupture of small blood vessels and discoloration without a break in the
skin
HEAD I NJURY (CONCUSSION)
– is a mild brain injury from a blow to the head which may cause loss of consciousness.
– is the most dangerous sports injury that a young athlete can suffer.
– occur most often in contact sports like football, but even less physical sports like soccer,
volleyball, and basketball can leave an athlete with a concussion or traumatic brain injury
(TBI).
Introduction to Arnis
ARNIS
– is a Flipino martial art that can be performed individually or with a partner using a single stick
or a pair of sticks for striking and blocking; can also be used for self-defense
– is the Philippines’ National Martial Art and Sport after PGMA signed R.A 9850 in 2009.
HISTORY
ETYMOLOGY
• Luzon: ARNIS -> Spanish term “Arnes”
• Visayas: ESKRIMA -> Spanish term “Esgrima” which means Fencing
• Mindanao: KALI-> “Tjakalele” which is a tribal stick fight from Indonesia or Ka (kamot) and LI
(lihok) according to Guro Inosanto
REMIGIO “REMY” AMADOR PRESAS (December 19, 1936–August 28, 2001)
– the Father of Modern Arnis
– a martial artist and a teacher who moved to the United States where he taught his art via
seminars and camps
– in 1982, he was inducted into the Black Belt Hall of Fame as Instructor of the Year
ERNESTO PRESAS (May 20, 1945–November 1, 2010)
– the founder of the Filipino Martial arts system Kombatan
– Kombatan, which includes training with the sticks and with bladed weapons in addition to
empty-hand work, was developed from the Modern Arnis System.
MAIN EQUIPMENT
– the primary weapon is the rattan stick, called a cane or baston (baton), which varies in size, but
is usually about 28 inches (71 cm) in length.
BASIC STANCES
READY STANCE
• Stand with your feet apart parallel to the shoulder with both toes pointing forward.
• The knees should be straight, the waist and the body facing forward.
• Hands are on waist level and the hands should hold the sticks on both sides.
• The ready stance is commonly used when standing at ease during training or tournaments.
ATTENTION STANCE
• Stand with your feet forming a 45 degrees angle.
• Heels should be close to each other, knees should be straight, the waist and body facing
forward.
• Shoulders are dropped to the side and both hands are at waist level.
• The Attention Stance is commonly used in preparation for courtesy or “bowing” at
commencement of sparring.
SALUTATION OR SALUDO
Both fighters, as a courtesy and a sign of a true gentleman, give salutation.
• Hold the stick down open, open leg facing each other
• Close the leg by moving the left leg close to the right 45 degree angle.
• Lift the stick to the chest wherein the butt is resting on the chest. The top of the stick is
pointing up.
• Take a bow together with the opponents or sparring mate, then go back to the orig inal
position
STRADDLE STANCE
• Starting with the ready stance, move one foot about two feet (2’) to the left or the right
direction until both lower legs are almost perpendicular to the ground.
• Both toes are pointing in front, the waist and the body is facing forward.
• The body should not be too low or extended otherwise it will be hard to maneuver.
• Distribute the weight or center of gravity to both legs. Straddle stance are also called
Horseback Rid ing Stance since it mimics position when rid ing on a horse back.
• Straddle stances are commonly used for blocking the strikes to the side of the body.
FORWARD STANCE
• Starting with the ready stance, move one foot forward until the knee and the toe are in line
to each other.
• Both toes are pointing in front, the waist and the body is facing forward.
• The body should not be too low or the lead foot too extended otherwise it will be hard to
maneuver.
• Distribute the weight or center of gravity to both legs.
• Forward stances can be right foot lead, which is the Right Foot Forward Stance or it can be
left foot lead which is Left Foot Forward Stance.
• Forward Stance are commonly used with frontal striking or blocking techniques.
BACK STANCE
• Starting with the ready stance, move one foot backward 45 degrees away from the body.
• The heels of the foot should form an imaginary “L” shape while the legs are in a straddle
position.
• The body should not be too low or extended otherwise it will be hard to maneuver.
• Distribute the weight or center of gravity to both legs.
• Back stances can be right foot lead, which is the Right Foot Back Stance or it can be left
foot lead which is Left Foot Back Stance.
• Back stances are used for blocking and backward evasion techniques.
OBLIQUE STANCE
• Starting with the ready stance, move one foot forward 45 degrees away from the body until
the knee and the toe are in line to each other.
• Move on the same direction as the lead foot (e.g. for right foot lead, move 45 degrees
forward to the right).
• Both toes are pointing in front, the waist and the body is facing forward.
• The body should not be too low or the lead foot too extended otherwise it will be hard to
maneuver.
• Distribute the weight or center of gravity to both legs.
• Oblique stances can be right foot lead, which is the Right Foot Oblique Stance or it can be
left foot lead which is Left Foot Oblique Stance.
• Oblique Stances are commonly used for forward blocking and evasion techniques.
SIDE STANCE
• Starting with the ready stance, move one foot about two feet (2’) to the left or right
direction.
• Moving foot will be perpendicular to the ground while the other leg is extended thereby
creating a position like that of a side kick.
• Both toes are pointing in front, the waist and the body is facing forward.
• The body should not be too low or extended otherwise it will be hard to maneuver.
• Distribute the weight or center of gravity to both legs. If the left foot moves to the side it
becomes Left Foot Side Stance, if the right foot moves to the side it becomes Right Foot Side
Stance.
• Sid e Stances are commonly used for strike deflection and evasion techniques.
STRIKING POINTS
The parts of the body indicated below are
BLOCKING TECHNIQUES
The parts of the body indicated below are
parts of the body of your opponent your parts of the body you need to protect
1/Isa – strike the left temple 1/Isa – block your left temple
2/Dalawa – strike the right temple 2/Dalawa – block your right temple
3/Tatlo – strike the left elbow 3/Tatlo – block your left elbow
4/Apat – strike the right elbow 4/Apat – block your right elbow
5/Lima – thrust the navel 5/Lima – block your navel
6/Anim – thrust the left chest 6/Anim – block your left chest
7/Pito – thrust the right chest 7/Pito – block your right chest
8/Walo – strike the right knee 8/Walo – block your right knee
9/Siyam – strike the left knee 9/Siyam – block your left knee
10/Sampu – thrust the left eye 10/Sampu – block your left eye
11/Labing Isa – thrust the right eye 11/Labing Isa – block your right eye
12/Labing Dalawa – strike the crown 12/Labing Dalawa – block your crown
SINAWALI
– the double-cane method of fighting in arnis.
– came from the Tagalog word “sawali,” a woven split bamboo mats used as walls of nipa huts
– the crisscrossing movements of sinawali weapons fighting mimic the pattern of these mats.
– punong lakan Garitony Nicolas dubbed as “The Father of Modern Sinawali”
Basketball
BASKETBALL
– is a team sport in which two teams, most commonly of five players each, opposing one another
on a rectangular court, compete with the primary objective of shooting a basketball through
the defender’s hoop while preventing the opposing team from shooting through their own hoop
HISTORY
DR. JAMES NAISMITH
– founder of basketball
– a physical education professor and instructor at the International Young Men’s Christian
Association Training School (YMCA)—Springfield College, today
SPRINGFIELD, MASSACHUSETTS
– where basketball orig inated
DECEMBER 1891
– basketball was first played
SOCCERBALL AND PEACH BASKET
– first pieces of equipment used
RULES AND PLAYERS
• The first published list of rules contained 13 rules and the game required 9 players
JANUARY 20, 1892
– the first official game of basketball at YMCA Gymnasium in Albany, New York
SENDA BERENSON
– founder of women’s basketball
PIECES OF EQUIPMENT
PLAYING COURT
– the playing court shall have a flat, hard surface free from obstructions with dimensions of
28cm in length by 15 m in width measured from the inner edge of the boundary line
BASKETBALL
– a spherical ball used in basketball games
– has a traditional eight-panel ball
– For amateurs:
• Grade School & High School: 27 inches (169 cm)
• Collegiate: 30 inches (76 cm) National Collegiate Athletic Associaton MEN
29 inches (74 cm) NCAA WOMEN
– For Professionals:
• 29.5 inches (75 cm) in circumference for NBA
• 29 inches (74 cm) in circumference for Women’s NBA
BACKBOARD & RIM
• Backboards are raised vertical boards with an attached basket consisting of a net
suspended from a hoop. The top of the hoop is 10 feet (3.05 m or 305 cm) above the ground
• Regulation backboards are 6 feet (1.83 m or 183 cm) wide by 3.6 feer (1.1 m or 110 cm) tall
• Basketball rims (hoops) are 18 inches (46 cm) in diameter
• The inner rectangle on the backboard is 24 inches (61 cm) wide by 18 inches (46 cm) tall
SCOREBOARD & GAME CLOCK
– shows the score for each team—the official time, quarter/period, possession arrow, team
fouls, and timeouts
SHOTCLOCK OR 24-SECOND SHOT CLOCK
– a countdown timer used in basketball that provides a set amount of time (24-14 seconds) that
a team may possess the ball before attempting to score a field goal
BASIC SKILLS
Players advance the ball by bouncing it while walking or running (dribbling) or by passing it to
a teammate, both of which require considerable skill. On offense, players may use a variety of
shots—the lay-up, the jump shot, or a dunk
Everybody has to learn how to dribble, pass, defend, rebound, and hustle if the team is to play
well and succeed.
SHOOTING
– the object of the game is to win by scoring the most points. Therefore, improving the team’s
shooting is important to win a game. There are several ways to score in the game:
• Jump Shot • Alley Oop • Lay-up
• Dunk • Freethrow • Hook Shot
Mechanics
• Square your shoulders to the basket
• Place your fingers of your shooting hand under the ball
• Tuck your elbow close to your body and balance the ball lightly with your non-shooting hand
• Extend your shooting arm toward the hoop and flick your wrist to release the shot
• Shoot with your fingers and generate most of the power with your wrist, not your arm
• Follow through directly toward the target with your shooting hand. You’ll typically aim for
a spot above the middle of the rim.
Proper Holding of the Ball
STANCES
OFFENSE
– is the only chance that the team has a shot at the basket and scoring. Playing offense
requires coordination among players and individual skill to execute well plays
Triple Threat
• A stance occurs when an offensive player squares up a defender. They must be in
an athletic position, meaning their body is ready to move, and the ball must be held on
their right or left hip
• The player can now decide what to do including 3 options: Pass, Dribble, & Shoot
DEFENSE
– to be able to get a chance to score and gain possession, the team should play good defense
and try to stop their opponent from scoring. As said, “A good defense is a good offense.”
Footwork
• Both feet should be slightly wider than shoulder width apart
• With the entire foot on the ground, focus on shifting weight onto the front balls of
each foot
Lower Body Position
• Knees are bent and legs are flexed
Upper Body Position
• Upper body will be slightly forward and the back remains straight
• Shoulders remain square to the offensive player
Head and Eyes Position
• Head is up, centered in the stance and slightly over the feet
• Eyes are focused on the midsection or chest of the offensive player with the ball
Arm Position
• Arms are fully extended out to the side
Hand Position
• Hand remain up and out
PLAYER POSITIONS AND FUNCTIONS
A
B
E
D
C
A. POINT GUARD
– shortest players or the best ball handlers
– organizes the team’s offense by controlling the ball and making sure that it gets to the right
player at the right time
– their aim is to get the ball into the other team’s half and run the offense
B. SHOOTING GUARD
– creates a high volume of shots on offense; guards the opponent’s best perimeter player on
defense
– the role of this player is to shoot from long distances and also to get to the other half
sometimes and play within the key
C. SMALL FORWARD
– often primarily responsible for scoring points via cuts to the basket and dribble penetration;
on defense seeks rebounds and steals, but sometimes plays more actively
– a versatile player that is a bit taller than the PG and SG
– take long shots and break into the key
– can also position themselves close to the basket
D. POWER FORWARD
– plays offensively often with his back to the basket; on defense, plays under the basket (in a
zone defense) or against the opposing power forward (in man-to-man defense)
E. CENTER
– uses size, either to score (on offense) or to protect the basket closely (on defense)
– the tallest player on the team
– rebound
BASIC RULES
• Basketball is played on a rectangular court 22-28 m long and 13-15 m wide
• At each end of the court there is a 45 cm wide loop fixed on the panel, suspended 3.05 m
above the ground
• Two teams of 5 players competing of 4 quarters with 10 mins each
• 15 mins halftime takes place between 2nd and 3rd quarter
• The objective of both teams is to shoot the ball into the opponent’s hoop and score as many
as possible
• A scored shot is called a “field goal” and is worth 2 points
• Outside the 3-point arc is worth 3 points
• Free throws are shot from the land place near the edge of the key and worth 1 point
• The key is also called a free throw lane (rectangular area down beneath the hoop)
• The team with the highest score at the end of the game wins
• In the event of a tie, the team plays a 5-minute round in overtime until one team wins
• To get the ball across the court, players can only move while dribbling
• To pass the ball, players are only allowed to use their hands
• In offense, players can be sanctioned by violations, which leads to a turnover behind the
opponent’s baseline
• In case of illegal contact, players can be sanctioned by fouls. Fouls can be sanctioned by
turnover or free shot for the opponent
• At each timeout, the coach may take substitutions. There is no limit of the number of
players that can be substituted.
VIOLATIONS
– a violation is the most minor class of illegal action
– most are committed by the team with possession of the ball, when a player mishandles the ball
or makes an illegal move
– the typical penalty for a violation is loss of the ball to the other team
BALL-HANDLING TIME
• Walking/traveling • 24-second violation
• Carrying/Palming • Three in the key (3-sec violation
• Double Dribble • Eight-secong violation
• Backcourt Violation • Five-second throw-in violation
SHOOTING OTHER VIOLATIONS
• Goaltending • Stepping out of bounds and
• Basket interference throwing the ball out of bounds
FOULS
– a foul is an infraction of the rules more serious than violation
– most occur as a result of illegal personal contact with an opponent and/or unsportsmanlike
behavior
– the team whose player committed the foul loses possession of the ball to the other team
TECHNICAL FOUL
• A penalty for a violation of conduct, such as abusive language or fighting.
• Each technical foul awards a free throw to the opposing team.
• Two technical fouls in one game mean an automatic ejection for the offending player or
coach
FLAGRANT FOUL
• A personal foul that involves excessive or violent contact that could injure the fouled
player.
• A flagrant foul may be unintentional or purposeful, the latter type is also called an
“intentional foul” in the NBA
• However, most intentional fouls are not considered flagrant and fouling intentionally is an
accepted tactic to regain possession of the ball with minimal time off the game clock
PERSONAL FOUL
• A breach of the rules that concerns illegal personal contact with an opponent.
• Most personal fouls are called against a defensive player
• A personal foul that is committed by a player of the team in possession of the ball is called
an offensive foul
OFFENSIVE FOUL
• When the player with the ball charges (a violation in which an offensive player runs into the
stationary opponent).
DEFENSIVE FOUL
• Any unnecessary or illegal contact either on the ball or away from the ball
> Blocking > Hand Check
> Pushing > Tripping
> Shooting Foul > Over-the-back
TEAM FOUL
• Number of personal fouls committed within a specified quarter or period that do not
exceed the allowable limit after which the opposing team begins to receive bonus free
throws
Allowed: 4 fouls
Penalty: 5 fouls & above