Physical Education and Health (Peh 3) Individual and Dual Sports 2 Hours

Image credit: Bruno Nascimento via Unsplash.
com
Subject Title PHYSICAL EDUCATION AND HEALTH (PEH 3)

Subject Individual and Dual Sports
Description
Weekly Hours 2 hours
Learning 1 hr. synchronous via Google Meet, 3.5 hours via Home-Based
Modalities Distance via Learning Packet OR Consultation/Onsite
Semester and 1st, AY 2022-2023
School Year
Instructor James C. Lee
This Learning Packet contains proprietary information. This is intended for use of the student at home only. Any unauthorized use, disclosure
and/or distribution is strictly prohibited.
FlexLearn Classroom Guidelines
SCHEDULE OF CLASSES
TIME MON TUES WED THURS FRI
2:00-4:00PM Concrete FERROCK

Onsite and Onsite and
Online- Online-
Distance via Distance via
Google Meet Google Meet
3:00-5:00PM Bamboo
Onsite and
Online-Distance
via Google
Meet
Legend of LDM: Onsite Class Modality

Participating in Onsite classes and perform all activities
Online Distance via Google Meet
Participating in synchronous classes or feedback sessions via Google Meet
Home-Based Distance via Learning Packet
Answering seatwork, group or pair work, quizzes, drills and other activities in the weekly
module
Home-Based Distance via SMS/FB Group/GC/PM/Email, etc.
Consulting with teacher on projects and performance tasks via SMS, FB group, GC, PM,
Email, etc.
TEACHER’S CONTACT DETAILS

James.lee@aitech.edu.ph James Lee
Sir James Lee

09324571568
CLASS PROTOCOLS & REMINDERS
FOR ONLINE DISTANCE VIA GOOGLE MEET (SYNCHRONOUS CLASS) with (Onsite Class)
Before the class: After the class:
1. Dress appropriately. 1. Digital courtesy is appreciated
2. Fine a clear and quiet workplace 2. Follow up intervention after synchronous
3. Check-in on time, test your connection, meeting (via PM or gclassroom.
audio, video and other features. 3. Open consultation after online class, any
4. Prepare your materials, including the concerns or questions about the course,
Learning Packet, in advance lecture or required output. (class via PM)
5. Limit Distractions 4. Sanitation all sports equipment to be use
6. Mute yourself when listening and after 5. Keep distancing for all the times
speaking
7. Self-assessment/Behavior for using foul
words specially during online
conversation
8. Recommend for every section to create
GC and I choose section GC Big five
officers.
9. Attendance is a must
10. Participation for all individual activities
11. Remove the face mask if necessary during
actual performance
Note: This Learning Delivery Modality (LDM) is not required if you do not have the suitable device (tablet, pc, laptop or
phone) and stable internet connection at home. The instructor may record the session and upload it OR post notes for
viewing after the assigned time. If you do not have the right device and/or stable internet connection, you are required
to do MODULAR TIME.
EXPECTATIONS:
1. Students should finish the full/entire Sem.
2. Students should accept, uphold, and practice good manners and appropriate behavior
while doing classwork, interacting with instructors and classmates, etc, even from home
or Onsite.
3. Class activity/attendance/monitoring will be conducting in both offline and online modes.
4. Communication should be done via all available means, whether online/SMS or F2F.
5. Submission of graded outputs and/or portfolio should be done in a timely manner.
6. Assistance extended by parents, guardians, or older siblings (e.g. monitoring compliance
of class schedule at home, purchase of supplies needed in the activities/home
experiments, delivery of outputs for grading, and others should need arise) is expected
and needed.
7. Perform and participate all actual activities during PE class.
MODULE NO. 1
Badminton: Background & Description
WEEK 1: Aug 22-26, 2022
WEEK 2: Aug 29-Sept 2, 2022
SPECIFIC MODULAR LEARNING OBJECTIVES: While and after accomplishing this module, you are expected
to:
1. Discuss the history and identify important athletes and events behind the sport badminton
2. Differentiate badminton with other types of racket sports
3. Define and use the terms related to badminton correctly and accurately
4. Enumerate and describe the equipment and attire needed in playing badminton
5. Draw and label the parts of a badminton court
6. Develop an interest in playing/improving in playing badminton
Keywords: alley, back alley, area between the back boundary line and the long service line for doubles, balk,
baseline, carry, center or base position, center line, clear, drive, drop, fault, court
I. Making Connections
A. Quick Check
Let us check your current knowledge of the terms used in badminton. List or encircle the words you
can find. Ten words are embedded in the word maze below.
Check your progress!
What can you say about your knowledge of these terms? What was the most difficult one that you
did not find?
Search the definitions of each term and write them on yellow/bond paper or prepare to share it
during synchronous class.
B. Introduction 1
Racket (or racquet) sports include the popular sports of

tennis, ping pong, badminton and squash. “Racket” is
the standard spelling in the US, while in the UK, it is
“racquet”. The latter comes from the Flemish word
“raketsen”, which means “to strike the ball back”.
These are considered a great form of physical activity,

and depending on the intensity of the play, they count
as either moderate or vigorous aerobic activity. Aside
from being played competitively at local, regional or Image source: Wall Street Journal
national level, anyone can play them just for fun.
Sportscentaur.com lists 31 racket sports, which include tennis (and its variants), badminton (and its
variants), table tennis and jai alai. Variants of badminton include badminton, ball badminton, and
speedminton (or crossminton).
Multiple sources online claim that badminton is the fastest among all the racket sports. Players can
hit the shuttlecock at the speed of up to 288kph towards the opponent’s court. Aside from stamina
to maintain high-energy rallies, it also tests a player’s speed because s/he is expected to run up to
6.4km around the court during a match. Despite these, anyone can play badminton and the sport is
a popular choice for people of all ages and fitness abilities.
II. Hitting the Mark
A. Definition and History 2
Badminton is a court or lawn game that is played with

lightweight rackets and a shuttlecock. As a racket sport, it
is played by either two opposing players (singles) or two
opposing pairs (doubles). The players take positions on
opposite halves of a rectangular court that is divided by a
net.
Historically known as “bird” or birdie”, the shuttlecock is a

5g.-mall cork hemisphere with 16 goose feathers
attached. Shuttles made from synthetic materials are
allowed by the Badminton World Federation. Image source: Badminton Bay
1
Sources: NHS Inform, Sports Centaur
2
Sources: Britannica.com
Players score points by striking a shuttlecock with their racket so that it passes over the net and lands
in their opponents' half of the court. A rally ends once the shuttlecock has struck the ground, and
the shuttlecock may only be struck once by each side before it passes over the net.
International stage
Badminton is named as such after the country estate of the dukes of Beaufort in Gloucestershire,
England where it is first played in 1873. However, its roots can be traced in ancient China, Greece
and India. Its name is also traced to “poona”, which was played by British army officers stationed in
India in the 1860s. Most probably these soldiers brought it back to England where the first unofficial
all-England badminton championships for men were held in 1899. Women were able to play the
following year in the same tournament.
In 1934, the Badminton World Federation (BWF, originally International Badminton Federation) was
established to become the governing body of the sport. Then the sport became popular in Malaysia,
Indonesia, Japan and Denmark. BWF’s first international championships were held in 1977, followed
by regional, national and zonal badminton tournaments in several countries. It first appeared in the
Olympic Games as a demonstration sport in 1972 and as an exhibition sport in 1988. In 1992, it
became a full-medal Olympic sport, with competition for men’s and women’s singles and doubles.
Mixed doubles was introduced at the 1996 Games.
Olympic Trivia!
What does it mean to be considered as a 1) demonstration sport, 2) exhibition sport, and 3) full-
medal Olympic sport? Find it online and be ready to share it with your classmates and instructor.
Badminton in the Philippines
It was in the 1920s when British and American expatriates introduced the sport in the Philippines.
The 1949 national rankings produced by Adriano Torres to become the first national Men’s Singles
champion. Also, in 1950, the country became the 21st country to join the International Badminton
Federation (IBF).
B. Definition of Terms 3
Here are the terms you should be familiar with when playing or learning to play badminton. Note:
See illustrations of the court under D. Court Dimensions.
TERM DEFINITION/DESCRIPTION
Alley Extension of the court by 1 ¼ ft. on both sides for doubles play
Back alley Area between the back boundary line and the long service line for doubles
Backcourt Back third of the court, in the area of the back boundary lines
Balk Also called a “feint”, which is a movement that confuses an opponent about a
player’s direction, speed and selection of shot
Baseline Back boundary line at each end of the court, parallel to the net
Carry Also called a “sling” or “throw”, which is considered as an illegal tactic
wherein the shuttle is caught and held on the racquet and then slung during
the execution of a stroke
3
Source: The Washington Pos0074
Center or base Location in the center of the court to which a singles player tries to return
position after each shot
Center line Line perpendicular to the net that separates the left and right service courts
Clear A shot hit deep to the opponent’s back boundary; the high clear is a defensive
shot, while the flatter attacking clear is used offensively
Court Area of play, as defined by the other boundary lines
Drive A fast and low shot that makes a horizontal flight over the net
Drop A shot hit slowly and with finesse to fall rapidly and close to the net on the
opponent’s side
Fault Any violation during the rally or in serving or receiving
Flick A very quick rotation technique of the wrist and the forearm, which is also
known to transform a soft shot into a much aggressive and fast one
Forecourt Front third of the court, between the net and the short service line
Hairpin net shot Shot made from below and very close to the net with the shuttle rising, just
clearing the net, and then dropping sharply down the other side; the shuttle’s
flight approximates the shape of a hairpin
Half-court shot A shot hit low and to midcourt, used effectively in doubles against the up-
and-back formation
Kill Also called a “putaway”, which is a fast, downward shot that cannot be
returned
Let A legitimate cessation of play to allow a rally to be replayed
Long service In singles, the back boundary line; in doubles, a line 1 ½ ft. inside the back
line boundary line; the serve may not go past this line
Match A series of games (at U.S. Olympic Festival-’93 it is three out of five), to
determine a winner
Midcourt The middle third of the court, halfway between the net and the back
boundary line
Net shot Shot hit from the forecourt that just clears the net and drops sharply.
Push shot Gentle shot played by pushing the shuttle with little wrist motion, usually
from net or midcourt to the opponent’s midcourt
Racquet Instrument used by player to hit shuttlecock Weight: About 3 ounces. Length:
27 inches. Made of: Ceramic, graphite, or boron frame; beef-gut string.
Rally Exchange of shots while the shuttle is in play
Serve or service Stroke used to put shuttlecock into play at the start of each rally
Service court Area into which the serve must be delivered. Different for singles and doubles
play
Short service The line 6 l/2 feet from the net which a serve must reach to be legal
line
Shuttlecock Official name for the object that players hit. Also known as "birdie." Weight:
.17- .19 ounces. Made of: 16 goose feathers attached to a corktip covered
with goat skin. Usually lasts for no more than two games. The heavier the
shuttlecock, the faster it flies. Flies faster in higher temperatures and at
higher altitudes.
Smash Hard-hit overhead shot that forces the shuttle sharply downward;
badminton’s primary attacking stroke
Wood shot Shot that results when the base of the shuttle is hit by the frame of the
racquet. Once illegal, this shot was ruled acceptable by the International
Badminton Federation in 1963.
Check your progress: Write your answers on the module, take a picture of it and PM/email it to your
instructor. You can also write your answers on yellow or bond paper.
ACROSS DOWN
2. A quick wrist-and-forearm rotation used to 1. A shot hit deep into the opponent’s court
surprise an opponent by changing an
apparently soft shot into a faster passing shot 2. Any deceptive movement that disconcerts
an opponent before or during the serve
7. A shot made from below and very close to
the net and causing the shuttle to rise, just 3. An illegal stroke in which the shuttle is not
clear the net, then drop sharply down the hit, but caught and held on the racket before
other side being released
8. A fast and low shot that makes a horizontal 4. A violation of the rules
flight over the net
5. A fast shot hit straight down into the
9. A game where two people play two people opponent’s court so that it cannot be returned
as teams
6. A legal shot in which the shuttle hits the
10. A piece of cork covered in goat skin with 16 frame of the racket
goose features attached to one end
C. Equipment and Attire 4
The equipment of badminton includes the racket (or racquet), shuttlecock, court, posts and net.
4
Source: Badminton Association of Western Australia, Inc.; Badminton Monthly, Master Badminton,
Racket (Racquet)
A badminton racket is light and can be made of wood,
aluminum, metal or synthetic materials such as graphite or
carbon. It weighs roughly 98-100g. and is 230mm. long. It is
used to hit the shuttlecock.
The parts of the racket include:
 String area: which is extended to hit the shuttle. It

has a uniform pattern and does not exceed 280mm.
in length and 220mm in width.
 Head: which binds the stringed area
 Throat: which connects the handle to the head
 Shaft: which connects the handle to the head
 Ferrule: which firmly connects the shaft and the
handle
 Handle: which the player grips
 Butt: which is the tip of the handle
 Frame: which includes the head, throat, shaft and
handle Image source: James Noriel Faustino
Edublogger
Shuttlecock
This is the official name of the “shuttle” or “bird”. It is
badminton’s version of a tennis ball. It has 16 goose feathers
(length: 62.70mm.) that are firmly fixed in a leather covered
cork or base (25-28mm in diameter). It weighs from 4.74-
5.50g. It may also be made of features, plastic or nylon.
Image: Feather vs. Nylon Shuttlecock, via

James Noriel Faustino Edublogger
Posts
The posts stand 1.55m in height from the surface of the court and are placed on the doubles sidelines
irrespective of whether singles or doubles is played. These remain vertical when the net is strained.
Net
The net is 760mm in depth and a

minimum of 6.1 wide. Its top from the
surface of the court is 1.524m at the
center of the court and 1.55m over the
side lines for doubles. There must be no
gaps between the ends of the net and
the posts. If necessary, the full depth of
the net at the ends is tied to the posts.
Apparel
Generally, the players should wear outfits that allow freedom of movement
and quick movement.
Players should avoid: 1) long pants as they restrict movements, especially in

doing lunges or stretching; 2) cotton apparel is very absorbent and it makes
clothing heavy with sweat; instead, wear polyester materials that are light
and quick dry; 3) dark colored clothing especially during hot weather,
especially black that traps heat effectively.
Shoes
Special court shoes are worn to allow players to move quickly across the court,
and to give them traction for quick movements around the court. Common
technologies in badminton shoes are:
 Ergoshape (for stability and comfort for the forefoot area and toes):
Flexibility around the toes area is important especially for effective and
organized badminton footwork. It helps the player move more explosively
at the front or back area of the court.
 Power cushion (for shock absorption): It enables the player to perform quick reverse
movements. It also helps the player maintain body balance and quickly move back to the
center of the court. Finally, it is essential in preventing ankle injuries
 Double russell mesh (for moisture control): It provides air-exchange eight times better than
normal shoes so that sweat or moisture does not accumulate around the feet. It also helps
prevent blisters when there’s no moisture inside the shoes.
 Special soles: These help prevent blisters due to continuous friction against hard surfaces.
Socks
Socks should be of good quality, especially those ones that absorb sweat from
the feet to keep the player comfortable.
Wristband and headband
Headbands are not mandatory as long as the player’s hair does not
disturb the play. Many players get these bands for the “good feel”
factor.
D. Court Dimensions 5
Image source: Department of Local Government, Sport and Cultural Industries
5
Source: Badminton Association of Western Australia, Inc.
Competitive badminton is usually played indoors because even light winds affect the course of the
shuttlecock. It can also be set outdoors, such as recreational badminton that is a popular outdoor
activity.
The court is rectangular in shape. For singles, it measures 13.4m long and 5.2m wide; on the other
hand, it is 6.1m wide for doubles. The lines marking out the court are easily distinguishable and
colored white or yellow. The lines are 40mm wide. The diagonal full length of the full court is 14.36m.
The sections of the court are as follow:
 Back-court (rear court): which is 2.4m of the court, including the back alley
 Baseline (backline): which is the back boundary line at each end of the end of the court
parallel to the net and the doubles long service line
 Long Service Line: which, in single, is the back boundary line; in doubles, the is .8m inside the
back boundary line. Any serve landing behind this line is out.
 Mid-Court: which is the middle third of the court from the short service line to the back third,
a distance of almost 3m
 Service Shot: which is the area into where the service must be declined. A service may be
made to the right or left service court depending on the score.
 Short Service Line: which is the line almost 2m from and parallel to the line. A serve must
land on or behind it to be legal
E. Health Benefits of Playing Badminton 6
Since badminton is claimed to be an aerobic activity, playing it

includes benefits such as reduced risk of chronic illnesses (e.g. heart
disease, stroke, and type 2 diabetes). It can also strengthen muscles
in both upper body and arms and legs. It improves coordination,
strength, agility, balance and general mobility. Since it improves
aerobic fitness, badminton allows more oxygen circulated around
the body to increase muscular endurance.
Other health benefits of the sport are as follows:

 Burns off calories with energy being supplied to the muscles
and not forming fat
 Improves hand-eye co-ordination with concentration
required for serving
 Furthers concentration and mental strength, with matches
Image source: Decathlon Blog
often lasting for many hours
As a racket sport, it offers something that other fitness sports do not – lateral movement. As quoted
in the Harvard Health Blogs, physical therapist and personal trainer for the Harvard-affiliated
Spaulding Outpatient Center, Vijay A. Daryanani said, “Most of our lives are spent moving forward,
and that includes our exercise. Racket sports force you to move both back and forth and side to side.
This helps improve balance and weight shifting, which can lower your risk of falls.”
Badminton, like any other racket sports, has a strong social component. Players, whether in single or
doubles, improve frequency of social contact, which is essential for a healthy life.
6
Source: NHS Inform, University of Rochester Medical Center, Harvard Health Blogs
III. Refining the Mark
Reminder: Please choose one mode only according to available resources, like paper, internet, software, etc.
OFFLINE ONLINE
You will be grouped according to the tasks You will be grouped according to the tasks below.
below. Take note that these will be done Take note that these will be done individually.
individually.
 Draw court dimensions for badminton
 Draw court dimensions for badminton using the space in the AiTECH covered
using the space in the AiTECH covered court using PPT or Excel. Save as image
court. Draw on short bond paper and and label each part correctly.
make sure the lines and labels are clearly  Research on racket sports. Compare and
drawn/written. contrast all types of racket sports using a
 Recall your neighbors or anyone playing table. Assume that the table will be used
badminton in the streets of your for future students who will be studying
community or neighborhood. Write this subject. Save as image.
about the pros and cons of playing  Take a picture of yourself wearing the
badminton on the streets. Write your proper attire for badminton. Save as
answers on yellow or bond paper. image and edit to put labels on the attire.
 Create a small standee/paper doll of a  Watch any badminton game on YT.
student wearing the proper badminton Capture the terms used by the
attire. Use any sturdy and colorful commentators and define them.
material available in your home. It should
stand on its own when put on top of a
table.
 Draw each term relevant to badminton
on short bond paper (visual vocabulary).
Write your answers on yellow or bond
paper.
And for bonus points! Collect data on the Philippines’ participation and achievements in the SEA
Games as well as the Asian Games particularly in badminton. Time frame should be in the last
twenty years. Follow instructions for online and offline options.
IV. Setting New Targets
Prepare to discuss how to play badminton and follow the rules of the games next week.
MODULE NO. 2
Badminton: Game and Drills
WEEK 3: Sept. 5-9, 2022
WEEK 4: Sept. 12-16, 2022
to:
1. Recall PEH 1 to identify the proper warming up exercises and basic drills that are applicable for
badminton
2. Define and differentiate badminton as an individual and dual sport
3. Execute the proper movements, varied footwork and shots in playing badminton
4. Discuss the rules in badminton matches
5. Appreciate the importance of maintaining a healthy body through badminton
Keywords: applicable exercises, footwork, fundamental skills
Refer to the Workout Guide in your PEH 1 learning packet. Based on your learning in Module 1 (and having
watched a badminton tournament on TV or in school), outline the suitable warm-up and cool-down
routines before a badminton match. Limit your answers to just five each routine. After that, write a check
mark on the components of a physical fitness test each exercise fulfills. Do this with a classmate and follow
instructions for either online or offline options.
Health-Related Components
# Stretching Exercises Aerobic Muscular Muscular Flexibility Body
Capacity Strength Endurance Composition
1
2
3
4
5
# Skill-Related Components
Stretching
Exercises* Speed Agility Power Balance Reaction Endurance
Time
1
2
3
4
5
* Repeat your choices for Health-Related Components
Cool-down
# Aerobic Muscular Muscular Flexibility Body
Exercises
1
2
3
4
5
Cool-down
Speed Agility Power Balance Reaction Endurance
Exercises *
Time
1
2
3
4
5
Present your answers to your instructor who will choose the best stretching and cool-down routines.
Prepare to share your answers during synchronous meeting.
A. Skills Needed to Play Badminton7
There are nine basic skills one needs to learn to play badminton:
1. Knowing how to warm-up properly: This is must be done to avoid injuries. It can be done in
a short period of time; for example, in less than five minutes.
2. Doing the basic forehand and backhand grip: Doing these grips is a fundamental skill because
these are the building blocks to learning every shot in badminton. It can be done even while
sitting at home; for example, a newbie may practice swapping from forehand to backhand.
3. Doing the basic six corners footwork: Footwork is also crucial in badminton. It is said that it
must be learned first before racket skills.
4. Knowing the basic shots: For beginners, these are the shots that should be mastered first –
the serve (forehand or backhand), lift (or a lob), net shot, block, drop shot, smash and clear.
5. Improving hand-eye coordination: This is needed to connect the racket with the shuttle. It
can be done by:
a. Playing catch: This also improves hand-eye coordination. Catching an object focuses
the eyes on a single object travelling. It requires concentration and spatial
awareness.
b. Juggling: Practicing it with increasing the number of balls or shuttles juggled

improves hand-eye coordination.
c. Exercising the eyes: This is done to strengthen the muscles in and around the eyes.
It helps focus the vision which supports hand-eye coordination. It can be done by
focus change, near and far focus and figure eight.
7
Liam Walsh for Badmintonsbest; How to exercise your eyes, Healthline
Focus  Hold pointer finger a few inches away from the eye.
change  Focus on the finger.
 Slowly move the finger away from the face, holding the focus.
 Look away for a moment, into the distance.
 Focus on the outstretched finger and slowly bring it back
toward the eye.
 Look away and focus on something in the distance.
 Repeat three times.
Near and  Hold your thumb about 10 inches from your face and focus on
far focus it for 15 seconds.
 Find an object roughly 10 to 20 feet away, and focus on it for 15
seconds.
 Return your focus to your thumb.
 Repeat five times.
Figure  Pick a point on the floor about 10 feet in front of you and focus
eight on it.
 Trace an imaginary figure eight with your eyes.
 Keep tracing for 30 seconds, then switch directions.
6. Improving rhythm and timing: Rhythm is a result of impeccable footwork that is honed by
constant training and playing. On the other hand, timing is related to hand-eye coordination,
which can be improved by consistent playing.
7. Learning/Improving perception and anticipation: Perception refers to being aware of the

current situation during a match (e.g. the condition of the opponents). Anticipation is
reading the opponent’s next move before playing it, changing stance to prepare for the next
shot, and advancing position before the play has been made.
8. Developing tactical and strategic thinking: Tactics are done via the shots made and set plays.
Strategies are the overall plans for playing a match. It is also a plan to win – for example, a
singles player may get the opponent to play a high lift so they can get back and smash. For a
doubles player, it would be best to get to the front as fast as possible to intercept the shuttle
early or kill it.
B. Badminton Techniques and Shots
Badminton strokes are swing motions of the racket. These are NOT shots but players need to perform
strokes to hit shots.
Term Description Illustration

Single footwork Located usually around the middle
base of the court; When playing singles,
the player returns to the “base”
after hitting every shot.
Lunge Stretching of the feet as far apart;
usually towards the front to
retrieve the shuttle
Follow thorough Completing the swing/stroke after (image not available)

hitting the shuttlecock; produces
better quality shots
Clear lob (more Hitting the shuttle high up towards
commonly used your opponent’s baseline
in Malaysia and
Singapore)
Drop shot A soft shot from the baseline which

travels steeply to the opponent’s
forecourt
Smash An offensive shot hit from the

baseline; travels down fast and
steep towards the opponent’s side
Half smash Smashing without full power
Full smash Smashing with full power
Baseline smash Smashing hit from the baseline

Drive Hitting horizontally (fast and
furious) towards opponent’s side
Push Hitting horizontally aiming to land (image not available)

around the opponent’s mid-court
area (similar to drive but less pace
in the shot)
Tumbling net Hitting from the forecourt, called
shot as such because the shuttle
Spinning net tumbles and spins towards the SHUTTLE
DIRECTON
shot opponent’s side
Net kill Hitting from the forecourt,

Tap travelling down steeply towards
Brush the opponent side
Usually used to counter weak net

shots from the opponent
Brushing, used to kill tight net

shots from the opponent
Net lift A defensive shot taken from the
Lift forecourt, travelling high up
towards the opponent’s baseline
C. Badminton Footwork and Position on the Court

Base position Return to the center of the field
after hitting the shuttle
Gives the best position and

enables the player to react to any
side of the shuttle the opponent
chooses to strike
Forward Run after the starting phase

footwork
For taller players or those will
longer steps, one or two steps
before reaching the center of the
court
Backwards Run backwards by moving the
footwork feet in turn behind each other
Skip or chasse motion, similar to

skipping but put the non-racket
leg back into line on the side of
the racket leg before the latter is
then shifted backwards to begin
the next step
Sideways Stand in line with the center line

footwork with slightly bent knees and feet
shoulder width apart then move
the racket side to reach an
imaginary shuttle to track with
the racket
Footwork as chasse on the side

and the sequence will be left foot
into the right before the right
foot is taken out sideways away
from the left
Final step with the racket leg to

allow the player to each the
shuttle with extended arm and
racket
Changing To the right, use left leg to
directions provide the energy to push off in
the new direction and the right
leg gives the strength when
changing course to the left
Lunge and The racket leg leading in what is

recovery no more than an extension to
take the player into hitting area
Source: blog.decathlon.in, masterbadminton.com
D. Badminton Drills
Shadow Badminton
To practice the correct

movement and
technique without
actually hitting the
shuttle
Cover the backcourt, midcourt, and frontcourt with both forehand

and backhand
Wall Rally Drill Hit an old shuttlecock against

the wall.
To improve footwork,
strengthen the arm and Hit it with the forehand and
wrist muscles backhand, straight or
diagonal.
Multiple Shuttles –
Overhead Strokes
To improve speed and Use the forehand, backhand or around the head to play the clears,
accuracy in executing drop shots and smashes (note: the more shuttle the player has, the
overhead shots more effective is this routine).
(remember, the player
has to play quality shots Return to your base position after each shot.
to the other side.)
Multiple Shuttles – Net
Play
To improve net play and

movement on the court
(remember, the quality
of return is important)
Decide to wheter play a net shot, a net kill with the forehand and
backhand (note: the more shuttle the player has, the more effective
is this routine).
Return to your based position after each shot.
Half Court Singles
To improve footwork and

increase stamina
To train to play more

accurate shots with all
the strokes
King of the Court Play with the normal rules and regulations – set the winning
condition (e.g. whoever reaches 3 pts. first wins).
To improve overall game
Winner stays in court as king while another player will challenge
him.
King stays until he loses.
2 Versus 1
To improve singles play
To improve fitness, speed

around the court,
footwork and shot
accuracy
Two players on either side of the court and must assume a front
back position and play as they would a singles match.
Source: badminton-information.com
E. Badminton Rules and Matches
Category # Detail
1 A player must wait until his opponent is ready before serving. If the
opponent attempts a return then he is ruled having been ready.
2 The feet of both players must remain in a stationary position until
Rules the serve is made. Your feet can not be touching the line at this
time.
3 It is not a fault if you miss the shuttle while serving.
4 The shuttle cannot be caught and slung with the racket.
5 A player cannot hold his racket near the net to ward off a downward
stroke by his opponent or to interfere with his racket.
1 The shuttle, at the instant of being hit is higher than the server’s
waist or the head of the racket, which is higher than the servers
racket hand
2 The shuttle which does not land in the correct service court
3 The server's feet which are not in the service court or if the feet of
the receiver are not in the court diagonally opposite the server
4 The server who steps forward as s/he serves
Faults 5 Any player who is balking or feinting his opponent before serve or
during serve
6 A serve or shot that lands outside the court boundaries, passes
under or through the net, and touches any other obstructions or a
player’s body or clothing (The boundary and service lines are
considered in play)
7 The shuttle in play as struck before it crosses the net to the striker's
side of the net (but the player may follow through over the net)
8 A player who touches the net or its supports with the body or racket
while the shuttle is in play
9 Hitting the shuttle twice in succession by a player or team
1 A match consists of the best of 3 games of 21 points.
2 Every time there is a serve – there is a point scored.
Scoring System 3 The side winning a rally adds a point to its score.
4 At 20 all, the side which gains a 2-point lead first, wins that game.
5 At 29 all, the side scoring the 30th point, wins that game.
6 The side winning a game serves first in the next game.
Interval and Change 1 A 1-minute interval between each game is allowed.
of Ends 2 In the third game, players change ends when the leading score
reaches 11 points.
1 At the beginning of the game (0-0) and when the server’s score is
even, the server serves from the right service court. When the
server’s score is odd, the server serves from the left service court.
Singles 2 If the server wins a rally, the server scores a point and then serves
again from the alternate service court.
Category # Detail
3 If the receiver wins a rally, the receiver scores a point and becomes
the new server. They serve from the appropriate service court – left
if their score is odd, and right if it is even.
1 A side has only one ‘set’.
2 The service passes consecutively to the players as shown in the
diagram.
3 At the beginning of the game and when the score is even, the server
serves from the right service court. When it is odd, the server serves
Doubles from the left court.
4 If the serving side wins a rally, the serving side scores a point and
the same server serves again from the alternate service court.
5 If the receiving side wins a rally, the receiving side scores a point.
The receiving side becomes the new serving side.
6 The players do not change their respective service courts until they
win a point when their side is serving.

OFFLINE ONLINE
 List down and describe the proper  Video record the proper exercises and the
exercises and drills you can use in playing basic drills in badminton (send via PM,
badminton. Write your answers on yellow group or email)
or bond paper.  Video record the basic movement,
 Illustrate footwork using footprints and footwork or shots in badminton (send via
arrows only. Label properly. Draw on PM, group or email)
yellow or bond paper.  Watch any badminton match in SEA Games
 Write Y if the rules in playing badminton 2019 and describe the players on how they
are followed and X if otherwise. use movement, footwork and shots. Type
(Instructor to provide 10 items). Write answers on Word or Note/Textpad and
your answers on yellow or bond paper. send via PM, group or email.
Research about the history of table tennis, especially in the Philippines. Prepare to share it with the
class during synchronous meeting.
MODULE. 3
Table Tennis: Background and Description
WEEK 5: Sept. 19-23, 2022
WEEK 6: Sept. 26-30, 2022
to:
1. Discuss the history and identify important athletes and events behind the sport table tennis
2. Differentiate table tennis with other types of racket sports
3. Define and use the terms related to table tennis correctly and accurately
4. Enumerate and describe the equipment and attire needed in playing table tennis
5. Develop an interest in playing/improving in playing table tennis
Keywords: backhand, backspin, Bat, and Blade wooden part of bat
A. Reflection
Read the article thoroughly. And if you are online, watch the video embedded in the article.
Jan. 20, 2011— -- Oscar-winning actress Susan Sarandon, puts on a good front.
< https://abcnews.go.com/Technology/brain-ping-pong/story?id=12721610>
"I have a paddle and I have a paddle case, which makes me look very professional," she
confessed to a crowd at New York's American Museum of Natural History. "But, in fact, I suck."
Sarandon admits that despite co-owning the table tennis franchise, SPiN, her game is not for
show. But according to one New York professor, Sarandon could be doing more than just having
a little fun with friends.
"In ping pong, we have enhanced motor functions, enhanced strategy functions and enhanced
long-term memory functions," explained Dr. Wendy Suzuki, professor of neuroscience and
psychology at New York University.
According to Suzuki, table tennis works parts of the brain that are responsible for movement,
fine motor skills and strategy -- areas that could be growing stronger with each match. While
scientists have yet to study the brain activity of ping pong players, Suzuki believes the game
enhances brain function unlike any other sport.
Wednesday night, researchers at The American Museum of Natural History invited Sarandon,
Suzuki and a panel of table tennis enthusiasts to become part of their latest exhibition, "Brain:
The Inside Story. "
For one night under the iconic blue whale, high above the museum floor, visitors listened to the
science behind one of America's favorite basement pastimes. While the ping pong discussion
was limited to one night, the brain exhibition continues through the summer.
"Table tennis is the number one brain sport, so we figured this was a great way to get people
interested in the brain because a lot of people play table tennis," explained Rob DeSalle,
curator for the Museum.
Holding a human brain to get players' attentions, Suzuki pointed out specific areas that are
stimulated by playing table tennis.
According to Suzuki, there are three major areas affected by this high-speed game. The fine
motor control and exquisite hand-eye coordination involved with dodging and diving for the ball
engages and enhances the primary motor cortex and cerebellum, areas responsible for arm and
hand movement.
Ping Pong, Like Chess, Involves Strategy
Secondly, by anticipating an opponent's shot, a player uses the prefrontal cortex for strategic
planning. Lastly, the aerobic exercise from the physical activity of the game stimulates the
hippocampus, the part of the brain that is responsible for allowing us to form and retain long-
term facts and events.
"There's a lot of strategy and the area that gets enhanced is the prefrontal cortex, critical not
only in ping pong, but also in chess," said Suzuki.
That could explain why fellow panelist, Will Shortz, calls ping pong, "chess on steroids." Since
1993, Shortz has been the man responsible for deciding just how much strategy is needed to
solve crossword puzzles for The New York Times.
A self-confessed table tennis addict and puzzle editor, Shortz says the key to both of his favorite
activities is strategy.
"Crosswords and table tennis go great together, they're both mind sports," he said.
Last November, 11-year-old Alex Lipan focused all of his attention on that bouncing ball to
become the top-ranked table tennis player, for ages 12 and under, in the state of New York.
"You have to constantly change your method and see your opponent's weaknesses," he
explained after the discussion, when visitors were invited to try their own strategies on ping
pong tables set up inside the museum.
Lipan makes split-second decisions by anticipating the other player's moves. By doing so, Dr.
Suzuki believes that Alex is actively strengthening and changing the way his brain reacts, possibly
affecting the response time of other decisions.
Suzuki shared her hypothesis about what could be happening inside the minds of players.
"Given the speed and strategy that they (ping pong players) are using, you can imagine that they
have developed fast instincts," she said.
If science one day proves a connection between table tennis and an increase in mental
strength, ping pong could graduate from the basement to the classroom.
Check your progress!
See the excerpts highlighted in BOLD font. Do you agree with these statements? Do you also think
that their claims are valid for all sports in general? Cite specific instance to support your reflection.
Prepare to share your thoughts on these questions during synchronous class.
B. Introduction 8
In Module 1, the term “racket sports” was defined and described. Table tennis, or ping pong, is
included in this group along with tennis, badminton and squash. These sports all have similarities
and differences except that in table tennis:
 Table tennis is easy to manage as a sport because it is played on a rectangular table with a
center divider. Like badminton, it can be played both indoors and outdoors.
 Table tennis rackets, or paddle, has no strings but it has rubber covering.
 The balls used are comparatively lighter and smaller than other racket sports.
 Tablet tennis players need to be fast and responsive too, like other racket players. The
playing surface area is limited and small. The ball is not bouncy but light in weight and quick
with movements so players have to take their turns fast so they can get scores.
 Grip on the racket, in this case the paddle, is also a factor in playing.
Technology is now a driving force in innovation in

table tennis. Kyocera Corporation announced this
January that it will be working with Okinawa
Prefecture’s Ryuku Asteeda, one of the table tennis
teams in Japan’s professional league, T League, in
trialing a high-sensitivity gyro sensor in smartphones
that attaches to paddles and tracks their
movements.
This shows that table tennis rackets move so quickly

that the naked eye cannot take the details of their action, and through the use of digital technology,
it’s become possible to make those fine elements visible. The sensor will quantify characteristics and
habits of the players’ swings and could be used in training and coaching.
A. Definition and History 9
Back in its infancy, table tennis started out in the UK in the late 1800s and quickly migrated to the
USA by 1898. Equipment of the time consisted of ‘battledores’ long-handled, hand-made bats (or
rackets/paddles, as we call them) with a racket head-covered in animal skin. These were used until
around 1905, but earlier than that (perhaps by 1902), battledores were slowly being replaced by
smaller handheld rackets covered with sandpaper surfaces. ‘Sandbats,’ as they are called, were used
8
Sources: pingpngexperts.com, The Mainichi
9
Sources: Sport Management Council of the Philippines
up through approximately 1928 in international competitions – only to be replaced by rackets
covered with hard, pimpled rubber (short pips facing outward).
In the Philippines, table tennis was introduced around 1900 by American soldiers, who were part of
the first American colonization period in the country. They brought with them early table tennis
boxed sets and in their past time between duties, they introduced table tennis to the local natives.
It was called ‘ping-pong,’ as marketed by Parker Brothers Company (creators of the popular game of
Monopoly), and the introduction of table tennis into the Philippines by the Americans themselves,
or in other cases, through early teachers known as the “Thomasites.” After the US service members
left the Philippines, the Thomasites continued to introduce and perpetuate table tennis throughout
the islands.
These early efforts were re-discovered by former Philippine National Table Tennis Team member
and now table tennis historian and Liha Ambassador – Peter Cua, from Manila, who learned about
this long-lost history around 2008, after being forgotten for decades. While the history may have
been ancient, Cua discovered that liha table tennis actually has been kept alive by many individuals
playing in private residences and back-alleys for decades.
Sandbat play or liha table tennis in the Philippines is from the native Tagalog word ‘liha’ or sandpaper
– and is a direct descendant of play that existed over 100 years ago. Nowhere else has this been
preserved so well.
Conventional vs Liha Table Tennis
What is unique about table tennis in the

Philippines for recreational purposes is the
fact that it has been played at an almost elite
level by a select private population that still
uses sandpaper rackets. At lower levels, it is
played by the general public in the streets,
alleys, and local gymnasiums, or anywhere at
all where there happens to be a table and
people to play. Of course, the ‘regular’ elite
table tennis athletes (as in all countries) use
modern equipment, but the vast majority of
the recreational Filipino players still use
sandbats, even when the rest of the world have moved away from sandbats and gravitated towards
the hardbats and cheap rubber rackets a long time ago. Only in the Philippines has the preservation
of sandbat play persisted, more so thrived and excelled. The top elite liha experts (called lihadors)
are many in the Philippines and their level of skill is very high. To watch them compete is akin to
watching pure grace and beauty, performance, and artistry, all rolled into one.
Apart from the rules, the biggest difference and distinction to the casual observer that is readily
apparent between liha and the modern table tennis is that the players learn to become equally
proficient, skilled, and ‘balanced’ in both offensive and defensive strokes or shots, provided that the
old liha rules of the sport are applied. This proficiency is sorely lacking in modern table tennis both
at the recreational and elite high-performance levels worldwide.
The Liha Movement through Fitness
As some would say, “Sometimes the old ways are best,” and based on its history, merits, and values,
sticking to the old practice of liha table tennis to promote a fit, able, and healthy lifestyle is vital. The
first thing to understand about liha table tennis is that you must use the traditional Liha rules,
including the old-fashioned 38-mm celluloid balls that have been carried over for generations.
Application of these rules and equipment guarantee that equal skill and technique will result from
players, who learn the sport as it was intended to be played. As equal skill for offensive and defensive
strokes is provided, students of the sport will attain a significantly greater aerobic workout, receive
more cardiovascular benefits, and experience longer rallies, which is the primary goal of this sport in
comparison to modern table tennis – also increasing the fun of the sport and further developing the
equal-skill levels for participants as they go on.
Liha table tennis promises to be perhaps one of the most appropriate, effective, and long-term
physical activities that exist today. Unlike many sports that are aerobic but only cater to the young
body, liha table tennis defies age – it is enjoyed by kids, young adults, middle-aged adults, and senior
citizens alike. Man Iking, from Cavite City, is one prime example of someone in their 90s but is able
to retain physically fitness and stay away from joint and skeletal issues by keeping active and mobile
through liha table tennis.
B. Definition of Terms 10
Here are the terms you should be familiar with when playing or learning to play badminton. Note:
See illustrations of the court under D. Court Dimensions.
Backhand A shot done with the racket to the left of the elbow for a righthander, the
reverse for a lefthander
Backspin Backward spin placed on the ball. Also called Underspin.
Block A quick, off the bounce return of an aggressive drive done by just holding the
racket in the ball's path
Chop A heavy underspin shot. I it usually executed away from the table and below
the tabletop. A chop forces the ball to drop downwards when it hits an
opponent’s paddle
Chopper A style of play where chopping is the primary shot
Closed Holding the racket such that the racket's hitting surface is aimed downward,
with the top edge leaning away from you
Counter- drive A drive made against a drive
Cross- court A ball that is hit diagonally from corner to corner
Dead A ball without any spin
Deep A ball that lands deep on the table. A serve that will not bounce twice on the
opponent's side of the table if given the chance is also considered deep
Down the line A ball that is hit along the side of the table, parallel to the sidelines, is hit
down the line.
Drive The basic topspin shot executed close to the table. Also called a counter,
counter-drive, or smash
Drop shot Short placement - very close to the net. A key point in making a drop shot is
to not allow the ball to fall off the table after the first bounce. i.e. Drop shots
10
Source: allabouttabletennis.com, masatenisi.com
should bounce at least twice on the opponents side of the table before falling
off.
Flat A ball that has no spin, usually travelling with good pace
Flick or flip A topspin shot generated over the table close to the net, usually with the
power generated only from the upper arm or the wrist. Used to start offense
on a short ball.
Forehand Any shot done with the racket to the right of the elbow for a righthander, the
reverse for a lefthander
Hitter A style of play where hitting is the primary shot
Kill A put-away shot. Ball is hit with enough speed so the opponent cannot make
a return
Let Service ball hitting the net or a distraction that causes the point played over.
Lob Usually used when in the player is in the backcourt in a defensive situation.
The player hits the ball as high as he can - usually with a combination of
topspin and sidespin. The deeper the ball lands on the table, the more
difficult it will be for his opponent to smash.
Loop The shot that currently dominates the sport, when executed properly can
curve in the air as a curveball does in baseball. This curve allows the player to
hit the ball harder and still rely on the spin of the ball to cause the ball to dive
down onto the table. Also, a loop will 'skip' on the table top taking sharp
changes in directions. A loop will also tend to 'pop' upwards when it strikes
the opponents racket.
Looper A style of play where the primary shot is the loop.
Open Holding the racket such that the racket's hitting surface is aimed upward, with
the top edge leaning towards you.
Penholder/Pen A type of grip giving the best possible forehand but the most awkward
grip backhand of the conventional grips
Pips The small conical bits of rubber that cover a sheet of table tennis rubber.
Pips out A type of racket covering. It consists of a sheet of pips out rubber on top of a
layer of sponge. The pips point outward, the opposite of inverted.
Push A push is an underspin shot executed over the table, and usually close to the
net. This is a passive shot that is used when it is impossible to attack a ball.
Rally The period in which the ball is in play.
Rating A number that is assigned to players after their first tournament. The better
the player the higher the rating should be.
Receive The return of a serve
Serve The first shot, done by the server. It begins with the ball being thrown up
from palm of hand and struck by the racket.
Shakehand The most popular grip. It gives the best balance of forehand and backhand.
Sidespin Spin placed on a ball to allow it to curve left or right in the air. Usually utilized
in combination with the topspin of a loop.
Smash A put-away shot. Ball is hit with enough speed so the opponent cannot make
a return.
Spin The rotation of a ball. Topspin: Spin placed on a ball to allow it to curve down
onto the table.
Stroke Any shot used in the game, including the serve.
Twirl Or twiddle, used for confusing opponents on which side of the paddle is being
used. Not as deceptive now due to the two-color law, namely black on one
side and bright red on the other side. Usually utilized with combination bat.
Volley Intentionally or unintentionally hitting or touching the ball before it bounces
on the table or goes out of play
Check your progress: Write your answers on the module, take a picture of it and PM/email it to your
instructor. You can also write your answers on yellow or bond paper.
1. Find the terms in the letter maze below and define each in your own words.
backhand don’t touch the table net ping pong shakehand

forehand paddle table tennis let pen grip serve
volley rally
2. List down the terms common between badminton and table tennis – as many as you can! Feel
free to refer to your Module 1. Compare the details in a table as seen below. An example is
provided and it cannot be repeated.
Table Tennis Badminton

Rally: The period in which the ball is in play. Rally: Exchange of shots while the shuttle is in
play
C. Equipment and Attire 11
Paddle
Image source: The Strategist NY Mag
Parts of the paddle
A paddle has two components: the blade (the wood base of the paddle) and the rubber that is
secured to it. Competitive players typically have specific rubber styles for both the front and back of
the blade, depending on the play style. Sean O’Neill, two-time table tennis Olympian, said that there
are over 1,000 types of rubber to choose from.
USA Table Tennis said that the two most common table tennis rackets are inverted and pips-out. The
pips, rows of small pimples on the rubber of inverted paddles, face inward and create a flat surface
that increases the amount of control on the ball. These types increase the racket’s grip on the ball,
allowing for increased spin and harder, accurate hitting. It also allows the player to make stronger
offensive shots. Antispin rackets, on the other hand, which have slick surface made of soft sponge,
make great paddles for defensive playing.
11
Source: The Strategist, NY Mag, Sports Rec, tabletenniscoach.me.uk, Active SG, Table Tennis Spot
Ball
The ball is made with celluloid or another plastic. It is often colored white or orange. It often weighs
2.5g to make it lightweight and its size ranges from 38mm to 54mm in diameter. In 2000, the size of
the ball used in competitions was increased from 38mm to 40mm to make it more appealing and
make it spin slower and less.
Generally, balls have a star rating system that ranges from one to three. 1-star and 2-star balls are
less durable and they are usually bought in mass in packs of 100 or 200 to be used for rallying or
practice. The 3-star balls are those used in matches and competition.
Table
The table is a wooden or metal equipment in which the game is

played. According to the International Table Tennis Federation,
the official tables used in international leagues or competitions
should be 2.74m (9ft.) long and 1.5m (5ft) wide. It must be
installed about 76.2cm (30in.) high from the ground.
Image source: Olympic Channel
The playing surface is uniformly dark colored and matte and it is
divided into two halves by a net at 15.25cm in height. It can come in green, blue and black.
Net and Post
The net and post must be suitable for

tables with a thickness between 16 to
25mm. Its unit should be 1.83m (6ft.)
long and 15.24cm (6in) wide. It has an
upper white tape that is not more than
15mm wide to allow the ball to move
across the table accurately. The bottom
length should be close to the playing Image source: Table Tennis Spot
surface.
Apparel
Suitable sportswear in table tennis is vital to improve performance outcomes and comfort levels of
the player. Players should comply with sport clothing rules, which include the wearing of a uniform
composed of short-sleeved jerseys, shorts or skirts, socks and sneakers. Half sets or full-length
sportswear can be worn with permission from the referee.
The main color of the apparel should be different from the color of the table tennis ball. Marks or
decorations in front, or in the side of the sportswear and items worn by the player such as jewelry,
should not be conspicuous or reflective affecting the opponent’s line of sight.
Fabric must be breathable (“wicking” to describe fabric that soaks perspiration and aids in
maintaining constant body temperature) especially during the summer. In the cold weather, it should
be very bulky.
Table tennis socks should help in reducing the appearance of blisters. They feature mesh ventilation
for the comfort of the player.
D. Table Tennis Dimensions 12
The upper surface of the table, known as the playing surface, is 2.74m long and 1.525m wide and is
horizontal 76cm above the floor. The playing surface yields a uniform bounce of about 23cm when
a standard ball is dropped on to it from a height of 30cm. The playing surface is a matte surface and
dark colored. There is a white side line, 2cm wide, along each 2.74m edge and a white end line, 2cm
wide, along each 1.525m edge.
The playing surface is divided into two equal courts by a vertical net parallel to the end lines. For
doubles, each court is divided into two equal half courts by a white center line, 3mm wide, running
parallel with the side lines. The center line forms part of each right half court.
E. Health Benefits of Table Tennis 13
Table tennis allows great mind-body stimulation, aerobic exercise, and social interaction. It is also
said that the overall risk for injury in playing table tennis is low. The following are the health benefits
of playing table tennis:
1. Improves reflexes: Because table

tennis is fast-paced while short
distanced, both gross and fine
muscle movements are improved.
2. Is easy on the joints, such as knees
and ankles: Table tennis improves
leg, arm and core strength without
overtaxing the joints.
3. Burns calories: For instance, a
68kg player can burn 272 calories
by playing tennis for an hour.
4. Allows social interaction. This is helpful in mental health. Both young and old people
can play the game, thus improving communication and building relationships.
5. Keeps the brain sharp: Playing table tennis increases motor skills and cognitive
awareness. A series of preliminary clinical studies in Japan found that table tennis
markedly increases the flow of blood to the brain and could possibly even prevent
dementia.
12 Source: Department of Local Government, Sport and Cultural Industries, ITTF.com

13
Source: killerspin.com. metro.co.uk
6. Improves balance: Staying balance and being able to quickly change direction are key to
being successful in a table tennis rally.
7. Improves coordination: Following the ball as it moves quickly toward the player, and
following its trajectory as the opponent hits it helps improve hand-eye coordination.
Table tennis matches stimulates mental awareness, concentration and tactical strategy
that enhance overall coordination.
Psychiatrist and brain imaging expert Dr. Daniel Amen calls table tennis “the world’s best brain sport”
because it is highly aerobic, uses both the upper and lower body and is great for eye-hand
coordination and reflexes. The sport also stimulates the different areas of the brain when the player
tracks the ball, plans shots and figures out spins. When a player strategizes, s/he uses the prefrontal
cortex. The aerobic exercise of the sport stimulates the hippocampus, which is allows the player to
form and retain long-term facts and events.
OFFLINE ONLINE
Using your knowledge of the history of table Google articles that talk about current issues
tennis, react on the following article -- on table tennis, whether local or global. Select
"Gambling on table tennis is blowing up - are one that focuses on innovations in the sport,
the matches legit?" (below). Do you think this athletes or events. Copy-paste on Word,
will become popular among Filipinos? Why or including source; highlight the important
why not? What is its impact on table tennis parts of the article; under it, write a one-
being an Olympic sport and a sport played on paragraph reflection or reaction on its impact
the high school and college levels? Write your on the world of table tennis.
answers on yellow or bond paper.
Gambling on table tennis is blowing up -- but

are the matches legit?
Paula Lavigne and David Purdum and Gueorgui
Milkov
25 May, 2020
On a Monday in May, when bettors typically

would be targeting the NBA playoffs or an MLB
matinee, the wagering world is instead fixated
on an internet stream of a table tennis match
between two Russians in an undisclosed
location in Eastern Europe.
The camera angle is tight, almost as though it's

shot from an iPhone perched in a corner of the
bare-bones room that has blue tarps for walls.
There are no announcers; the only sounds are
the occasional reactions from the players or the
scorekeeper, and the pitter-patter of paddles
hitting the ball.
OFFLINE ONLINE
There are hundreds of matches like this one
being streamed daily, in tournaments called
Setka Cup, Win Cup and Moscow Liga Pro. The
action is fast-paced, and competitors range in
age from early 20s to mid-60s. Some are
athletic and highly skilled. Others are out of
shape and overmatched.
Money is pouring into U.S. sportsbooks on

these matches -- hundreds of thousands of
dollars in betting handle daily -- yet the matches
are shrouded in such secrecy, their legitimacy is
in question. And in at least one state,
sportsbook operators have filed incomplete or
incorrect information with regulators as they
sought permission to allow bets on the action.
Official information is hard to come by: If

bettors want to verify results on an official
league site, learn who's running the matches or
even know where the games are taking place,
they're mostly out of luck. Event organizers,
participants, oddsmakers and sportsbooks are
reluctant to talk about any of it in detail. Table
tennis's top governing bodies say they're not
sanctioning the events.
Consider Liga Pro, a Russia-based organization

that holds events for a variety of sports,
including basketball, esports and table tennis.
Sportsbooks are offering at least 100 table
tennis matches labeled as Moscow Liga Pro or
Russia Liga Pro to bettors every day, but the
league's website hasn't been updated in weeks.
Prior to the pandemic, the calendar, rankings,
stats and results were updated regularly on Liga
Pro's official site. The calendar, which also
hadn't been updated throughout April, is now
gone, and the league's formerly active social
media accounts stopped posting in March. The
most recent post on the table tennis page of its
website was on March 30: "Take care of
yourself and the health of your near and dear
ones! Stay at home and observe the self-
isolation regime!" It was followed by a graphic
showing coronavirus precautions.
Those who could be contacted within Liga Pro

wouldn't provide details to ESPN. Aleksej
OFFLINE ONLINE
Ulanov, one Liga Pro organizer whose name and
contact information appeared on the league's
website, responded to a text message in
Russian and said he wouldn't answer questions
during the country's health quarantine, which
he said will end "when the president says so."
Another league organizer did not respond at all.
Four players contacted over Russian social
media didn't acknowledge the request for
comment; one responded and asked for the
questions, but never answered them.
Alexander Zaryanov, the contact for the Table

Tennis Federation of Russia, told ESPN in an
email that Moscow Liga Pro "is not included" in
the federation and said the league had
suspended play. Zaryanov also said that all
sports in Moscow were currently suspended.
Based on rosters on the Liga Pro website, many

of the participants from tournaments previously
held in Moscow are playing in the matches at
the undisclosed locations.
Marina Znamenskaya, sales and marketing

manager with SportLevel, a company that
provides data and livestreams and claims Liga
Pro as a partner, said in an email to ESPN that
the matches are taking place in China, the Czech
Republic and Belarus. The locations are secret
for a variety of reasons, she wrote, including to
prevent fraud and hinder anyone from
contacting the athletes.
"We have partners in each country who run

these competitions and guarantee strict
compliance with the standards of the
competitions integrity policy," she wrote. "We
interact with them on all issues, but we can't
give their contacts" because of privacy
agreements.
Liga Pro match livestreams, scoreboards and

results can be found on bookmakers' websites
and apps such as DraftKings in the U.S. and
Bet365 in the U.K.
ESPN asked five major U.S. sportsbooks that are

offering betting on matches listed as Moscow
OFFLINE ONLINE
Liga Pro if they were confident in the integrity
of the matches. William Hill U.S., the largest
operator in Nevada, said it has not seen any
irregular betting patterns on matches and views
the league as similar to other lower-level
leagues in sports like tennis and college
athletics.
Rush Street Interactive, which runs sportsbooks

in states including New Jersey and
Pennsylvania, said it received assurances from
Sportradar, a prominent international sports
data company, that it had seen no evidence of
integrity concerns. Rush Street said it remains
comfortable taking wagers on Liga Pro matches.
A company spokesperson from DraftKings said:

"The decision to offer a betting market is a
collaborative process between us, any third-
party providers and the [state] regulating body
in the jurisdiction in which the market is being
offered."
MGM Resorts declined comment, and Caesars

Entertainment did not respond to multiple
inquiries from ESPN.

Prepare to discuss all about the basic drills in table tennis as well as the rules of the game and ball
movement in the next module.
MODULE NO. 4
Table Tennis: Game and Drills
WEEK 7: Oct. 3-7, 2022
WEEK 8: Oct. 10-14, 2022
to:
table tennis
2. Define and differentiate table tennis as an individual and dual sport
3. Execute the proper movements, varied footwork and shots in playing table tennis
4. Discuss the rules in table tennis matches
5. Appreciate the importance of maintaining a healthy body through table tennis
Keywords: applicable exercises, footwork, fundamental skills
Refer to the Workout Guide in your PEH 1 learning packet. Based on your learning in Module 1 (and having
watched a table tennis match on TV or in school), outline the suitable warm-up and cool-down routines
before a table tennis match. Limit your answers to just five each routine. After that, write a check mark on
the components of a physical fitness test each exercise fulfills. Do this with a classmate and follow
instructions for either online or offline options.
# Stretching Exercises Aerobic Muscular Muscular Flexibility Body
1
2
3
4
5
Stretching
Exercises* Speed Agility Power Balance Reaction Endurance
Time
1
2
3
4
5
Cool-down
# Aerobic Muscular Muscular Flexibility Body
Exercises
1
2
3
4
5
Cool-down
Speed Agility Power Balance Reaction Endurance
Exercises *
Time
1
2
3
4
5
Present your answers to your instructor who will choose the best stretching and cool-down routines.
Prepare to share your answers during synchronous meeting.
A. Skills Needed to Play Table Tennis14
Since table tennis is a complex, layered game, its mastery requires a balance of mental strategies
and physical skills. Its foundation of its four basic skills must be solid to improve performance and
allows the player to develop more advanced skills later on.
1. Stance and footwork
The body should be in the right position. It depends on the grip and the stance – whether
the player is attacking, defending or serving the ball. The feet should be wide, about 1.5 or
more shoulder widths apart so the player can move side-to-side. The knees and ankles are
slightly bent and flexible with weight forward on the toes. The upper body are slightly bent
at the waist. The slightly crouching position allows the player to spring into action. Finally,
the arms are in front of the body, with the elbow and paddle in front of the player.
14
Sources: pingpongruler.com, Ping Sunday, Tennis Camper, allabouttabletennis.com
2. Holding the paddle
There are two basic grips in the table tennis: shakehand and penhold (Defined in Module 3).
These have specific variations for the hand position the paddle depending on the players
preference and style of play. The player should choose a grip that is comfortable and natural
for you. Knowledge of advanced grips can improve game.
3. Serving
A serve is the only time a player has complete control of the game. This is done by balancing
the ball on the palm of the free hand with the hand open. Then the ball is thrown vertically
upward so that it rises at least 6 inches above the hand. As the ball drops, it is hit with the
player’s chosen stroke, ensuring that it bounces on his/her side of the table, goes over the
net, and bounces on the opponent’s side of the table.
4. Forehand and backhand strokes (specific discussion to follow)
The forehand shot is essentially hitting the ball with the hand’s most natural position. For
instance, a right-hander would hit the ball from the right side of his body, while a left-hander
would hit from the left side. Executing a forehand drive or push can be broken down into
four components – your stance, the backswing, the strike and the finish.
On the other hand, the backhand shot involves turning the arm slight across the body to hit
the ball. Like the forehand, the backhand can also be broken down into four components –
stance, backswing, strike and finish.
B. Table Tennis Techniques and Strokes15

Forehand
Drive
Most basic and fundamental
Returns the aggressive/attacking strokes and lands the ball close to the
opponent’s baseline or sideline
Done by rotating body to the back, transferring weight onto the back foot and
moving the arm straight back to add power to the ball
As the ball hits the table, body is rotated toward it, player shifts weight forward;
then the ball is hit at the beak of the bounce to add speed at impact; after
striking, motion is continued to rest with the paddle pointing upward
Backhand
drive
Mirror of the forehand drive, intended to return attacking shots and land the ball
on the opponent’s baseline
Done by standing with torso on the path of the ball (rather than reaching with
arm), and keeping the stance angled toward the table with free arm pointed
toward the ball
Also by bending the waist forward and lifting upward as the paddle arm is moved
forward and upward to hit the ball at the top of its bounce and completing the
forward and upward motion
(continued on the next page)
15
Sources: pingpongruler.com, Ping Pong England, Active SG, Killerspin
Backhand
push
Returning the short balls and preventing the opponent from making an attacking
return
Done by positioning the body in line with the ball, rather than reaching to the
side with the arm, sweeping the arm forward from chest, letting the paddle
swiftly brush underneath the ball at its peak
Forehand
push
Designed for returning short balls and preventing attacking shots
Done by standing with the dominant foot slight back, and rotate the upper body
to accentuate the motion of the paddle.
Done by doing a smaller backswing, rotating wrist forward through the range of
motion, and keeping the paddle open to brush beneath the ball
Forehand
flick
(continued on the next

page)
Designed to deal with the short ball on the forehand side
Done by stepping the right foot forward to the table, while leaning to the right
side and then hitting the ball when it is at its highest position (top bouncing
position) and then quickly coming back to neutral position
Backhand flip
Considered the standard technique used to return all the topspin or sidespin
short serve
Done by lifting the elbow forward an up, turning the wrist maximum so the blade
points towards the body, loosening the grip and flipping the ball at its highest
position
C. Table Tennis Stance and Footwork16
In table tennis, there are two main footwork patterns: 1) side to side and 2) in and out. In footwork,
it is important to always keep your weight on your toes such that your weight is going forward. The
bending of knees is also essential to lower the center of gravity and to give the player better balance.

Side to side Done better when the player is close to the table and moves the
outside food whenever s/he is moving to the left or right
From the base position, movement is from the left foot to the right
foot to move the backhand to a forehand; followed by the left then
back to the right foot to create short quick steps in a shuffling pattern
from side to side (image on the next page)
16
Sources: My Active SG, masatenisi.org, https://racketsportscience.org/
In and out Use to return a short service
Done by moving the body forwards (IN) to reach the ball to play the
stroke and afterwards to return back (OUT) to the ready position
When moving inwards towards the ball, right foot is stepped forward
positioning the right leg under the table; returning to base position
Left foot moving followed by the right foot under the table; after
playing the stroke, the right foot is moved back outwards and left foot
returning back to base position.
Crossover Footwork Used when player returns to a faster pace
Done by legs crossing over each other to reach and catch the
oncoming ball at a faster pace
When moving the backhand side to the wide forehand side, foot
crosses the leg foot wide to the right side and the shifting weight to
left foot by using the left foot as pivot (continued on the next page)
body transfers rightwards and moving the right foot across as shot is
played
One Step Footwork Used as a last resort

when the player has no
time to react
Done by pushing off with

a stationary foot into a
wider stance followed by
playing of the ball and
finally returning back to
base position for better
balance
A ready position describes the generic, neutral stance expected from a table tennis player before
they receive serve – feet quite wide apart, knees bent, upper body crouched forward, both arms out
in front of you, and the bat in a neutral position. On the other hand, stance describes the way in
which a player is standing during any stage of a game. For example, when serving there are correct
and incorrect stances that are specific to each individual service. Therefore, the correct stance is
dependent on the stroke being played.

Feet Feet wide apart to make the body stable; rule of thumb is having the
feet a little bit wider than the shoulder
Body Body slightly bent forward and head facing the table, making the
player responsive to both short and long ball (continued on the next
page)
Arm and freehand Arm lower than the table to give stability and focus; free hand on the
left leg
Knees Bending knees slightly and finding a comfortable height as optimal

distance helps the player to balance
Bat/Hand/Wrist Keeping the bat in a neutral

position – pointing the top
edge of the racket towards
the opponent
D. Training Drills in Table Tennis17
Service training drill 1: 10 in a row
To improve service accuracy under pressure
The aim is to hit a target 10 times in a row without error. Drill can
be used for serves – backspin, sidespin, topspin, no spin, and any
length – short, half-long, long
 Place a target (e.g. piece of paper) on opponent’s half of

the table.
 Choose one serve and aim for the second bounce to hit
the target.
 Keep serving until target is hit 10 times in a row. If target
is missed, target starts again from 0.
Service training drill 2: Target practice
To practice serving to all areas on the table
The aim is to knock multiple targets off the table in as few serves as
possible.
 Place 8 targets (e.g. plastic cups) in different positions on

your opponent’s half of the table.
 Keep serving until you have knocked all targets off the table.
Receive drill 1: Flick or topspin
To practice attacking the opponent’s serve
The aim is to attack with lots of speed and spin to try and win the point on the 2nd ball or force a
weak return.
 1st ball: The feeder serves either short or long backspin to

the attacker’s backhand.
 2nd ball: If the serve is short, the attacker plays a
backhand flick to any position on the table. If the serve is
long, the attacker plays a backhand topspin to any
position on the table. If the ball is returned, play out the
point.
17
Source: tabletenniscoach.me.uk
Receive drill 2: Backhand or elbow
To practice returning long side-spin serves
The aim again is to attack with lots of speed to try and win the point
on the 2nd ball and practice footwork for those tricky serves to the
elbow.
 1st ball: The feeder serves long sidespin to either the

attacker’s backhand or elbow.
 2nd ball: If the serve is to the backhand, the attacker plays
a backhand topspin to any position on the table. If the
serve is to the elbow, the attacker plays a forehand
topspin to any position on the table. If the ball is
returned, play out the point.
3rd ball drill 1: Sidespin serve, forehand topspin
 1st ball: The attacker serves sidespin wide to the feeder’s

backhand.
 2nd ball: The feeder plays a medium speed backhand
topspin to the attacker’s backhand side.
 3rd ball: The attacker steps around and plays a fast
forehand topspin to the feeder’s forehand corner to try
and win the point. If the ball is returned, play out the
point.
3rd ball drill 2: Backspin serve, backhand topspin
 1st ball: The attacker serves half-long backspin to the

feeder’s elbow.
 2nd ball. The feeder pushes to the attacker’s backhand
corner.
 3rd ball: The attack plays a backhand topspin to any
position on the table to try and win the point. If the ball is
4th ball drill 1: Backhand flick and backhand topspin
To practice flicking a short backspin serve and playing a backhand

topspin against a block return
 1st ball: The feeder serves short backspin to the attacker’s

backhand.
 2nd ball: The attacker plays a backhand flick to the
feeder’s backhand.
 3rd ball: The feeder blocks the ball to the attacker’s
backhand.
 4th ball: the attacker plays a backhand topspin to any
position on the table to try and win the point. If the ball is
4th ball drill 2: Fast push and fast topspin
To practice playing an aggressive push to try and force a weak attack

from opponent and then following up with a fast topspin for the 4th
ball.
 1st ball: The feeder serves half-long backspin to the

attacker’s elbow.
 2nd ball: The attacker plays a fast, long backhand push to
the attacker’s backhand.
 3rd ball: The feeder plays a medium speed backhand
topspin to the attacker’s backhand.
 4th ball: The attacker steps around and plays a fast
forehand topspin to the feeder’s elbow to try and win the
point. If the ball is returned, play out the point.
5th ball drill 1: Two forehand topspins
To practice switching between attacking a backspin return and

then attacking a topspin return, both with forehand
To practice playing attacking topspins crosscourt and down the

line.
 1st ball: The attacker serves half-long backspin to the

feeder’s elbow.
 2nd ball: The feeder pushes long to the attacker’s
backhand corner.
 3rd ball: The attacker steps around and plays a slow,
heavy forehand topspin to the feeder’s backhand.
 4th ball: The feeder blocks back to the attacker’s
backhand corner.
 5th ball: The attacker plays a fast forehand topspin down
the line to try and win the point. If the ball is returned,
play out the point.
5th ball drill 2: Backhand and forehand topspins
To practice attacking a topspin return of serve and switching

between backhand and forehand attacks
To improve playing quick topspin rallies.

 1st ball: The attacker serves long (sidespin or topspin) to
the feeder’s backhand.
 2nd ball: The feeder topspins to the attacker’s backhand.
 3rd ball: The attacker plays a backhand topspin to the
feeder’s backhand.
 4th ball: The feeder blocks to the attacker’s forehand.
 5th ball: The attacker plays a forehand topspin crosscourt
to try and win the point. If the ball is returned, play out
the point.
E. Table Tennis Rules and Matches18
The primary aim of the game is to hit the ball over the net onto the opponent’s side. A point is
earned if the opponent is unable to return the ball to the other side of the table or if s/he hit the
ball before it bounces on his/her side of the table.
Scoring and Games
 Games are played to 11 points.

 Players serve two serves each, alternating. A player does not have to win specifically off
their own serve in order to win a point.
 If a game ties at 10-10, a player must win by 2 points. In this situation, players serve one
serve each, alternating.
 In competition, games are played best of 5 (first to win 3 games) or best of 7 (first to win 4
games). Social games can also be played best of 3 (first to win 2 games).
Legal Serving
 General
o The ball must be thrown up straight, from a flat palm, at least 6 inches (16cm).
o The ball must first bounce on the side of the one serving it and then in the
opponent.
o Opponent must allow the ball to hit their side of the table before trying to return
this.
o The toss and service contact must be behind the table surface (not over).
o The ball cannot be hidden from the ball toss to contact, with any part of your body.
o The ball must pass cleanly over the net – if it “clips” the net and goes over, it is a
“let” and the serve is retaken. If it hits the net and doesn’t go over, the point goes
to the other player/team. There are no second serves.
18
Sources: Team USA
 Singles
o A player takes two serves before the ball switches to the opponent serve, except
during the periods of extra play where it changes each time.
o The first person to serve at the start of the game can be determine in many ways is
up to the committee and players.
o Service can be diagonal or in straight lines in singles.
 Doubles
o Service must be diagonal, form the right half court (marked by a white line) to the
opponent’s right half court.
o Service changeover in Doubles is as follows:
At the start of the game, the serving team will decide which player will serve
first. The first player to serve is A1 and:
A1 serves to B1 (2 services)
B1 then serves to A2 (2 services)
A2 then serves to B2 (2 services)
B2 serves to A1 (2 services)
Repeat
At the end of Game 1 and the start of Game 2, team B will take the first serve; B1
must serve to A1. A1 then serves to B2 and so on.

A. QUICK ASSESSMENT
Based on the discussion, prove or disprove the following statements. Choose three items only.
Explain each chosen item in 2-3 sentences:
1. A table tennis player should stand really close to the table.

2. A table tennis player should put weight on the toe and not on the heel.
3. A table tennis player should level his/her line of sight on the level of the net always.
4. Right-handers should stand slightly on the left-hand side of the table.
5. Balance depends on how wide apart are the legs of the player.
B. PERFORMANCE TASK
OFFLINE ONLINE
Ø Based on what you have learned in the Ø Based on what you have learned in the Table
Table Tennis module, write down 10 tips Tennis module, write down 10 tips on becoming a
on becoming a better table tennis player. better table tennis player. Be creative in
Write your answers on yellow or bond presenting your tips using any app, website or
paper. computer software. Submit output via PM, group
or email.
Prepare to discuss all about Arnis as a national sport next week.
MODULE NO. 5
Arnis: Background and Description
WEEK 10: Oct. 24-28, 2022
WEEK 12: Nov. 7-11, 2022
to:
1. Discuss the history and identify important athletes and events behind arnis
2. Describe arnis as martial arts compared to other forms of martial arts
3. Define and use the terms related to arnis correctly and accurately
4. Enumerate and describe the equipment and attire needed in arnis
5. Develop an interest in playing/improving in arnis
Keywords: eskrima or kali, espada y daga, Filipino martial arts, discipline, art, power and style
Before you read and accomplish the tasks in this module, prepare your body for Arnis. Perform the
following exercises with someone at home or via video call with a classmate. Take note that limbering
exercises warm up the body, relax and tone up the muscles to make them more controllable. On the other
hand, muscle-strengthening exercises condition the body to the exact needs of arnis.
Limbering Exercises Muscle Strengthening Exercises

Body Loosening Push-ups
Relax the muscles of the arms and shoulders as

the shoulders are repeatedly lifted gently up and Place hands on the floor with open palm and
down. fingertips pointing forward, feet close to each other,
ball of the feet on the floor, hips raised upward to
and body and lower body close to the floor.
Neck Twisting Rabbit-Hopping
Stand in an open leg stance with arms akimbo. Place hands at the sides, bend knees, then sit on
Then twist your head from left to right in toes. Jump upward and forward maintaining the
succession. After which, do it backward and same posture in the air and in landing. The
forward. movement is in rabbit-like fashion.
Arm Stretching Arm-Twisting with Club or Cane
With canes in both hands held at the middle

Relax shoulders as you extend your arms
portion, stretch both canes sideward in a horizontal
sideward and rotate them them in wide circle
position. Twist both canes forward and backward or
clockwise, and then counter-clockwise.
palm up and down at a convenient number of times.
This strengthens the wrist and the arms. It also
helps to loosen the muscles in the area.
Leg Lifting
Lift leg alternately, as high as possible to the

chest, knee touching the chest alternately with
both legs.
Side Stretching
Stand with open legs at wider distance. Extend

arm downward and raise left/right arm over the
head. Open palm fingers pointing to the side
then bend to the left/right.
II. Hitting the Mark19
A. MARTIAL ARTS: A Quick Introduction
Martial Arts is associated with combat practices. It is

practices for self-defense, competition, physical
health and entertainment. In the broadest sense, all
martial arts share a common goal, which is to defeat
a person physically or to defend yourself from a
physical threat.
It has ventured into sport when forms of sparring

become competitive. For example, the Olympics has
judo, taekwondo, archery, boxing, wrestling and
fencing. Popular Martial Arts sports are karate, judo,
taekwondo, wushu, arnis, fencing, stick fighting, and
kickboxing.
In the Philippines, martial arts, or Filipino Martial Arts (FMA), start with weapons first before empty-
hand techniques. FMA hand-to-hand combat techniques originate from the principles that underlie
the historical stick and sword movements. Black Belt Mag also claims that FMA is the most well
rounded and practical fighting techniques in the world because:
 They cover all distances in which combat takes place, which are long range (kicking), middle
range (boxing, elbowing, kneeing), and short range (grabbing, picking, poking, biting,
grappling).
 They are practical because they do not focus on fancy or complicated moves that are likely
to fail under duress.
 The forms, or “anyo”, are composed of actual fighting moves.
Finally, FMA are the only ones that can complement any other fighting style. They actually strengthen
them. This includes kicking arts, hand-based arts, pure self-defense arts, and grappling and throwing
arts.
B. Definition of Terms
Here are the terms you should be familiar with when playing or learning to play arnis.
Abanico Lit. “fan” lateral (side to side) motions performed with a straightened arm
as a blocking maneuver
Arko Series of circular strikes (also, sirkulo)
Arnis Lit. “harnass”, terms used in the Northern Philippiknes for FMA,
synonymous with the middle Philippines terms, “escrima,” or the southern
term, “kali”
Banda y Banda Back and forth, side to side slashes or strikes
Baston Stick or baton used in FMA
Bolo A type of machete (usually with a leaf-shaped blade) used throughout the
Philippines
19 Sources: Black Belt Mag, Top End Sports, Premier Martial Arts
Cardena Lit. “chaining,” linking one technique with another in rapid succession
Corto Kurbada Close rage sparring applying kurbada strikes and counter attacks
Crossada “Crossing” maneuver used to block an incoming attack by forming an x-
pattern with ones baton, arms, or bladed weapon
Daga Knife or dagger doble – “double,” two strikes delivered in rapid succession
Doce Pares Twelve pairs
Dos-ekis 2 reverse butterflies
Dulo-dulo Palm stick (dulo), spoken twice to indicate style of fighting with said
weapon
Dumog “Grappling,” either in a clinch or on the ground. Escrima – (alt. eskirma) –
synonymous with arnis (above).
Ekis X-strikes
Eskrido Term derived from eskrima, jiu-jitsu and judo; the most common self-
defense techniques in eskrido are stances, hand & arm holds, leg locks,
foot sweep, leg reaping, arm, shoulder and hip throws, disarms, hand
strikes, arm strikes, elbow strikes, finger thrust, palm heel strikes, wrist
twist, pushing and pulling methods (for balance breaking), finger grips,
olisi hooks, olisi thrust, butt strikes, punches and takedowns
Espada y Daga Sword (espada) and dagger (daga) used together (also connotes the use of
baton and knife in tandem)
Flywheel Series of backhand arkos
Garrote Another name for olisi
Hakbang “Step”, a general term for footwork (ex. hakbang paiwas is pivoting
footwork while hakbang tatsulok is triangle stepping)
Kuntaw (alt. (Chinese) “fist way,” a system of Kung-Fu adopted by Filipinos and shared
kuntao) in common with Indonesia
Kurbada Curving strikes such as pronating or supinating strikes
Labia Cross arm throw
Langka “footwork”
Largo Long distance
Mano y Mano “hand to hand” combat
Medio Medium range
Olisi Baston; Cebuano term for stick
Olisi y baraw Another term for espada y daga or punta y daga
Pangagaw Disarming techniques
Pangamot Complete barehanded defense system; Cebuano term from the word
“kamot”, meaning hand. “Pangamot” calls for the full coordinated and
rhythmic movements of the defender’s hands, arms, body, shoulders, leg
and feet mainly to bring about the opponents’ defeat through disarms as
well as throws
Pangandam On guard or ready; “handa” in Tagalog
Panukad Stance, “tayo” in Tagalog
Pilantik A strike by whipping the stick around the wrist over the head in a motion
similar to the abanico, but in alternating 360° strikes; it is most useful
when fighters are in grappling range and cannot create enough space for
normal strikes
Plancha Back & forward horizontal strikes to midsection
Puk-pok or punyo Applying butt strikes
Punyo “pommel” of a sword, knife of baton
Redonda Continuous drill employing two batons continuously
Redondo A circular power-strike
Rompida A circular power-strike
Salamat A greeting derived from the Muslim “salaam” (or peace) and connoting
gratitude
Saludo Salutation
San Miguel A forehand strike with the right hand, moving from the striker’s
rightshoulder toward their left hip; the most natural strike for most
untrained people; commonly referred to as “angle #1” in systems where
striking angles are numbered for training purposes because it is presumed
the most probably angle of attack
Serrada Close quarters contact executed at corto (close) range; also a style of
escirma, popularized in the US by Angel Cabales
Sikaran Generally “sticking with the legs”
Sinulog Series of curving strikes, such as witik, abanico, media, arko, bartikal,
redouble, etc.
Sunkiti Hooking thrust
Sinawali Lit. “to weave,” connoting the continuous weaving motion that one uses
with two batons, knives or hands to couple simultaneous strikes and
blocks; also like redonda or hubud-hubud, a drill pattern
Sumbrada An upward, oblique “umbrella” block
Tapi Parry; deflect
Tapi-tapi-on Series of parries and blocks
Tigbas Powerful horizontal strike to body or head, apply forehand or backhand
Tunga-tunga Medium range; medio in other systems
Tuyok Spinning movement
Witik Short curving snap strike from the wrist that creates a whip-like motion
Yukbo Salutation; saludo in other systems
Try this! Identify the term being referred to in each of the items below:
__________1. The double stick continuously attacked with partner demonstration
__________2. Presumed to be the most probable angle of attack
__________3. A strike that is executed by flicking the wrist by 180°
__________4. The most useful strike when fighters are grappling
__________5. A strike that whips in a circle to return to its point of origin
C. Arnis
1. As a Filipino Martial Art
Arnis is the Filipino indigenous martial art of stick fighting. It is also known throughout the
world as Eskrima, Garrote, Kali and various other indigenous other names like Pananandata
in Tagalog; Pagkalikali, Ibanag; Kabaron and Kalirongan, Pangasinan; Kaliragma, Bisaya; and
Didja, Ilokano.
Image source: Esquire
As a stick fighting sport, it is an indigenous Filipino martial art and sport characterized by the
use of swinging and twirling movements, accompanied by striking, thrusting and parrying
techniques for defenses and offense. This is usually done with the use of one or two sticks or
any similar implements or with bare hands and feet also used for striking, blocking, locking
and grappling, with the use of the same principles as that with the canes.
Arnis also includes hand-to-hand combat, joint locks, grappling and weapon disarming
techniques. Although in general, weapons are emphasized for these arts, some systems put
empty hands as the primary focus and some old school systems do not teach weapons at all.
Essentially, Arnis, Eskrima and Kali all refer to the same family of Filipino weapon-based
martial arts and fighting systems.
Other weapons used in arnis (aside from the stick) are espada y daga (knife or dagger),
balisong (butterfly knife), karambit (an Indo-Malay claw-shaped knife), and sibat (spear).
(Other images on the next page)
2. Brief History
Spanish Colonial Times
It is said that the arnis fighting method is the one used

by Lapu Lapu when he vanquished Magellan in the
famous battle of Mactan. Spanish chronicler Antonio
Pigafetta described as Magellan being stabbed in the
arm and face using spears and overwhelmed by
numerous warriors who stabbed and cut at him:
The natives continued to pursue us and picking up the same spear four or six times, hurled it
at us again and again. Recognizing the captain, so many turned upon him that they knocked
his helmet off his head twice, but he always stood firmly like a good knight, together with
some others. Thus did we fight for more than one hour, refusing to retire farther. An Indian
hurled a bamboo spear into the captain's face, but the latter immediately killed him with his
lance, which he left in the Indian's body. Then, trying to lay hand on sword, he could draw it
out but halfway, because he had been wounded in the arm with a bamboo spear. When the
natives saw that, they all hurled themselves upon him. One of them wounded him on the left
leg with a large cutlass, which resembles a scimitar, only being larger. That caused the
captain to fall face downward when immediately they rushed upon him with iron and
bamboo spears and with their cutlasses until they killed our mirror, our light, our comfort,
and our true guide. When they wounded him, he turned back many times to see whether we
were all in the boats. Thereupon, beholding him dead, we, wounded, retreated, as best we
could, to the boats, which were already pulling off.
One prominent feature of Arnis that may point to Spanish influence is Espada y Daga (sword
and dagger) method, which is a term utilized in fencing. The Filipino version of the Espada
y daga is quite different from the European rapier and dagger styles; the stances are not the
same as weapons utilized in are normally shorter that European-made swords.
During the Spanish era, the practice of this martial art was outlawed by the Spaniards. It so
happened that the Spanish war propaganda against the Moros encouraged by the staging of
various socio-religious plays called the “Moro-Moro” plays, wherein the Spanish were
portrayed as victorious in battles against the Moros of Mindanao. It is a form of black
propaganda to show the natives the Spanish race and their religion is superior to that of the
natives.
Occasionally, the arts took the form of rituals or choreographed dances like the sakuting stick
dance. Furthermore, as a result, an intricate and unique stick-based style evolved in the
Luzon and Visayas regions. Mindanao, on the other hand, retained exclusive blade-oriented
methods because the Spaniards and even Americans never entirely conquered the southern
regions of the Philippines.
US Colonial Times
The same martial art was even used during World War II. Guerilla forces used bolos in
attacking the Japanese Imperial Army in raids and ambushes. It is also well documented that
Filipino Commandos of the USAFE-based abroad trained and used arnis in preparation of the
Liberation of Manila. The Bolo Battalion was part of the USAFFE.
Modern Times
Arnis was declared as the

Philippine National Martial Art
and Sport on December 11, 2009
through Republic Act 9850
signed by President Gloria
Macapagal-Arroyo. As per RA
9850, the official adoption of
arnis as the national martial art
and sport shall be promulgated
by inscribing the symbol of arnis
in the official seal of the
Philippine Sport Commission and Image source: Tatler Philippines
by making it as the first
competition to be played by participating teams on the first day of the annual Palarong
Pambansa. The Philippine Sports Commission is the lead agency to implement the provisions
of this Act.
RA 9850 is the consolidation of House Bill No. 6516 authored by South Cotabato Rep. Arthur
Pingoy, Jr., and Senate Bill No. 1424 authored by Majority Leader Juan Miguel Zubiri, who
himself has trained in arnis.
3. Significance of Arnis to Filipino Identity
Many instances point to the important role of arnis in the Filipino history of libertarian
struggle. This highlights the fact that, without an efficient system fighting, the Filipino unsung
heroes could have not done it. These are just examples how effective their indigenous
Filipino martial art is. Filipino should therefore develop their patrimony and take good care
not only of their tangible cultural heritage (like Spanish churches and cathedrals,
monuments, nature, etc.) but their intangible cultural heritage too.
Even as a sport, its benefits include instilling discipline, character formation, and the
development of skills of the practitioners. And like karate, judo and kendo of Japan, or
taekwondo of Korea, or wushu and kung fu of China or muay thai of Thailand, the Philippines
can now be proud to have its own national martial art and national sports that is at par with
other world-class martial arts. It is likewise felt that arnis, more than any other sport or
martial art, may prove to be a means for international excellence by Filipinos.
Definitely, it is felt that arnis, more than any other sport or martial art, deserves to be the
national martial art and national sports of the Philippines because of the legacy it has given
and has contributed in building and development of the nation. Since time immemorial, it is
through arnis that the bravery of their forefathers stood out in the defense of the
motherland.
Practitioners of the arts arnis are called “arnisador” and “arnisadora” for those who call
theirs arnis, eskrimador or eskrimadora for those who call their art eskrima and kalista or
mangangali for those who practice kali.
The arts had no traditional belting or grading systems as they were taught informally. It was
said that to proclaim a student a “master” was considered ridiculous and a virtual death
warrant as the individual would become challenged left and right to potentially lethal duels
by other arnisadores looking to make names for themselves. Belt ranking was a recent
additional adopted from Japanese arts such as karate and judo, which had become more
popular with Filipinos. They were added to give structure to the systems, and to be able to
compete in attention for students.
D. Equipment and Attire 20
Stick
The rattan stick is the primary weapon in arnis. It

also called yantok, baston or baton. It is made
from rattan palm, which makes it strong but
lightweight. Other materials are also used and can
include various hardwoods, metals and high-
impact plastics.
It varies in size but it is usually about 71cm in

length. There are two kinds of stick: live stick and
padded stick. For the latter, it is properly foam-
cushioned and have a maximum grip diameter of
not more than 3.81cm and length of 76.20cm (for
both men and women). It is shorter for boys and
girls, about 68.58cm. Both padded sticks shall be
color-coded – one read and the other blue.
Gears
Gears include those for upper leg protection,

knee, shin, and calf protection as well as groin
protection. Head protector include an impact-
worthy face mask, the specifications of which shall
be compliant with i-ARNIS standard. Headgears are color-coded, one red and the other blue to match
the padded stick of the player.
20 Source: Facilities and Equipment of Arnis by Nelson Arpon via Academia.edu;

The body protector refers to a pair of protective body protector, properly cushioned. Male and
female players must both wear body and groin protector. All body and groin protectors shall be color-
coded to match the color of the player and compliant with i-ARNIS standard.
Forearm and shin guards are compulsory gears, which are color-coded and compliant with i-ARNIS
standard.
Training Attire
Proper training attire may include a pair of rubber shoes, jogging pants and a t-shirt. Some other
styles of arnis have their own training uniforms.
Playing Area
The playing area measures 8 by 8 meters with a smooth and well-kept surface. It has a warning line
and a competitor line. It has a free zone around it, measuring 2m at a minimum, and a clear space
without any obstruction up to a height of not less than 5m from the playing surface. The free zone is
drawn outside the playing area.
All lines of the playing surface are 5.08cm and must be of the floor and other lines previously drawn
for other purposes. Four lines mark the boundary of the playing area. Two lines 1m long and 2m
apart mark the horizontal match line. The horizontal march line are draw 3m from the boundary lines
that run perpendicularly to the official’s table, and 3.5m from the boundary line that run parallel to
the official’s table.
In the competition area, a pair of scoreboards (manually or electronically operated) shall be placed
at diagonally at the opposite corners outside the playing area, inside the competition area within the
free zone, right where the judges are positioned.
Two sets of red and blue flags, the size of which is 30cm
by 25cm, are used by the judges to declare decisions or
ask for consultations. One yellow flag is used by the
timer to signal the start and end of each round and to
declare time out and resumption of the game.
Other equipment used are: 1) a stopwatch, which is

used to keep the two-minutes per round; 2) a gong and
mallet or other similar audible substitutes such as a
whistle, belle or buzzer so the timer can indicate the
start and end of the round; 3) a table for the timer and
recorder, which shall be situated 1m in front of the playing area so that time signals are audible for
both players and referee.
E. Health Benefits of Arnis 21
Just other forms of martial arts, arnis is a great form of exercise. From physical fitness to mental and
physical enhancement, martial arts paves the way for people reach their peak potential.
a. Improves cardiovascular health because it requires the players to undergo vigorous exercise.
The different drills increase heart rate, which helps build good cardiovascular endurance.
b. Improves flexibility, wherein the acrobatic evasions are important part of all the discipline.
Having a flexible body reduces risk of injuries.
c. Helps in losing weight, especially in moderate-intensity physical activities that allow one to
burn up to 500 calories. Arnis has a conducive exercise program that develops and enhances
various fitness components. Eskimadors are aware of the demand on cardio when
performing sinawali and redonda nonstop for several minutes.
d. Keeps blood pressure in check, wherein most martial art techniques require intense training.
This results in overall fitness. The repetitive movements are similar to high intensity interval
training, which aids cardiovascular health and controls high blood pressure.
e. Improves reflexes, wherein constant repetition improves reflexes and allows a player to have
faster reaction time
f. Relieves stress, wherein the clash of arnis sticks and series of drills release endorphins.
Other benefits of arnis are the opportunity to learn practical self-defense, develop more confidence,
inherit mental discipline and focus, and build strong bonds with fellow eskrimadors.
21
Sources: Times of India, stickfightingsport.com
A. Short Assessment: Multiple Choice
1. What law declared Arnis as the Philippine National Martial Art and Sport.
A. Republic Act 9850 B Republic Act 9851 C. Republic Act 9852 C. Republic Act 9853
2. The History of Arnis dates back before the colonization of the Spaniards, during those periods it
was called?
A. Kali B. Bali C. Dali D. Wali
3. In 1873 the fighting system was renamed “Arnis” derived from the word Arnes which means
____________ on defensive armors used on the Moro-Moro plays.
A. Colorful trapping B. Wall C. Forms D. none of the
above
4. ARNIS FULL CONTACT EVENT is a combative sport played by two (2) individuals in a court
measuring ____________
A. 8.0 x 8.0 meters B. 9.0 x 9.0 meters C. 7.0 x 7.0 meters D. 10.0 x 10.0 meters
5. The winner of the match is decided by best of three (3) rounds. Each round lasts for a maximum
of ______________
A. two (2) minutes. B. three (3) minutes. C. four (4) minutes. D. five (5) minutes.
6. The horizontal match line left of the official's table is colored red and the opposite horizontal
match line is ______ to mark the respective zone of each combatant at the start and restart of every
match.
A. blue B. Yellow C. Violet D. White
7. The minimum temperature for an outdoor competition should not be below
________Fahrenheit.
A. 50 degrees B. 45 degrees C. 55 degrees D. 40 degrees
8. For the international indoor competitions, the temperature should not be higher than ________
Celsius
A. 25 degrees B. 35 degrees C. 20 degrees D. 30 degrees
9. How many persons are allowed inside the playing area?
A. 3 B. 4 C. 5 D. 6
10. What is the official weapon of the competitors?
A. padded stick made of rattan C. padded stick made of bamboo
B. padded stick made of bayabas D. padded stick made of Narra
B. Performance Task:
Video Recorded Performance using the Proper way of holding the Arnis or Padded stick. Follow the
instruction below. To be discuss during Synchronous meeting.
1. Handa or Attention
2. Pugay or Bowing
3. Handa sa Paglaban or Fighting Stance
4. Hinto or Stop
OFFLINE ONLINE
Write a short reaction on the article below. Write a short reaction on the article below. Base
Base your reaction on your knowledge of the your reaction on your knowledge of the history,
OFFLINE ONLINE
history, appreciation of arnis and martial arts in appreciation of arnis and martial arts in the
the country and its status as a major athletic country and its status as a major athletic event.
event.
Feel free to conduct research to substantiate your
Feel free to conduct research to substantiate reaction.
your reaction.
Submit output via PM, group or email.
Write your answers on yellow or bond paper.
Assoc. oppose bill banning minors from combat sports

JONAS N. PANERIO; December 08, 2020, Sunstar.com.ph
A POSITION paper backed by 13 national sports associations (NSA) has been drafted to oppose House
Bill 1526, which seeks to ban minors from participating in full-contact sports.
Leading the charge to repeal the proposal is Sen. Juan Miguel Zubiri, who also happens to be the
president of the arnis federation.
The bill was filed by Ako Bicol representatives Alfredo Garbin Jr. and Elizaldy Co.
Entitled “An Act Banning Minors from Full-Contact Competitive Sports,” the bill seeks to “prohibit the
participation of minors in competitive full-contact sports such as boxing, mixed martial arts, jiu jitsu,
muay thai, judo, and various forms of full-contact karate.”
The position paper mentioned that full-contact sports at the grassroots level are part of the NSAs’
talent identification program. It added that these are done with strict adherence to safety protocols
such as the wearing of protective gear. It adds that medical forms and consent from parents and
guardians are required before minors can participate in competitions.
“We compliment the vigilance and dutifulness of our honorable congressmen. However, the combat
sports NSAs strongly oppose prohibiting minors from participating in combat sports competitions,
whether full contact or semi-contact,” read the position paper.
The position paper also stated that young athletes have been responsible for bringing home medals
in various international tilts such as the Youth Olympic Games.
“In summary, we urge our honorable lawmakers to consider the preceding information in their
deliberations on this bill. We hope that the impact such a bill could make on our respective sports
development would be taken to mind before any decisions are made,” the position paper continued.

Organize a viewing party via Discord to watch the following documentaries:
 “Rebirth of the Rebellion Sport” < https://www.youtube.com/watch?v=Y_-f6Uc-X1Y>; and
 “Eskrimadors (Documentary on the Filipino Martial Art Esrkima)” <
https://www.youtube.com/watch?v=9MMpd2tpi58>
Take note of the characteristics of this sport and what makes it Filipino as well as any factor that will
motivate students to learn arnis.
MODULE NO. 6
Arnis: Game and Drills
WEEK 13: Nov. 14-18, 2022
WEEK 14: 21-25, 2022
to:
1. Share insights derived from the documentaries about arnis

arnis
3. Execute basic striking and hitting as well as gripping the arnis stick and doing the proper stance
4. Discuss the rules in arnis competitions
5. Appreciate the importance of maintaining a healthy body through arnis
Keywords: solo baston, stick-wielding martial art, Filipino self-defense
I. Making Connections22
Remy Presas is the father of modern arnis. His untiring

crusade brought arnis to the knowledge of every martial art
lover. His achievement brought him honors and respect
among the titans in Philippine sports. So enthusiastically was
arnis received that Remy was asked to train the different
armed services and police agencies in the Philippines in the
martial art of Arnis. Arnis has also become a popular sport
engaged in friendly competition between clubs.
According to modernarnis.com, Remy’s athletic prowess is

known far and wide that several American martial art clubs
invited him for a cultural demonstration and not a few
American personages who are lovers of martial art asked
him to propagate the art of Arnis in America and Canada.
These invitations are testimonials of Remy’s fame as an
athlete.
Read more about his life here: https://modernarnis.com/grandmaster. His legacy was written about in a
pdf you can download from the same site: https://modernarnis.com/.
With your notes from watching the two documentaries and reading Presas’ profile, justify why:
1. Arnis should be considered as a national sport in the Philippines; OR

2. Arnis should be taught in PEH classes across the country.
Prepare to share your answers during synchronous class.
22
Sources: modernarnis.com
A. Drills23
Limbering and muscle strengthening exercises are exercises one can do to prepare the body to play
arnis. These are found in I. Making Connections in Module 5. In his book “Modern Arnis, the Filipino
Art of Stick Fighting”, Remy Presas recommends the following warm-up exercises as well:
 Windmills
 Knee lifts
 Trunk stretch
 Palm-to-floor
 Arm rotations
 Arm circles
 Push-ups
To cool down, the player can do static stretching exercises such as wrists (fingers down, up, forward);
finger stretching, overhead stretching, chest stretching, triceps stretching, cross elbow and zipper.
The arnis systems identify the nature of fights by the distance between opponents. The range is
usually classified into three categories where each has its own techniques and footwork. Each style
combines techniques that will work for long, medium, and short range attacks but might focus on
one range more than others. At the same time, eskrima focuses on defending against the angle of
the attacker rather than a particular strike or weapon.
For this reason, different styles give attack angles names or numbers to make them easier to
understand and identify. The number of angles differs from one style to another and these angles
describe the different exercises.
1. Sinawali
This one of the most famous exercises where the attacker uses double sticks in a weaving
motion that resembles the woven coconut leaves. The exercise is usually seen in double stick
demonstration.
On Youtube: PUP Arnis Single Sinawali and Double Sinawali
https://www.youtube.com/watch?v=X_FwNx3ZoF4
Double Sinawali
1. Begin with the right hand up and the left hand tucked under the right shoulder.
2. Strike the opponent’s temple with the right hand.
3. As you retract the right hand to the left shoulder, strike the opponent’s knee with the
left hand.
4. As you strike a backhand to the opponent’s temple with the right hand, retract the
left hand to the left shoulder.
(illustration on the next page)
23
Sources: martialartskills.com
X Sinawali
1. Using the right cane,

strike the opponent’s
temple.
2. Withdraw it and place
it below the left
armpit then strike the
opponent’s temple
with the left cane.
3. Withdraw it then place
it above the right
shoulder then strike
the opponent’s knee
with the right cane.
4. Place the right cane
above your right
shoulder then hit the
opponent’s knee with
the left cane then
place it above the left
shoulder.
2. Redonda
Redonda is the Spanish word for “round” and as the name suggests, this strike moves in a
circle until it gets back to its point of origin. This strike allows for fast attacks but needs lots
of practice.
Redonda
1. Start with the right cane over the right shoulder and the other one under the right
armpit.
2. Swing the right cane diagonally forward and position it above the left shoulder.
3. Swing the left cane diagonally forward then position it above the left shoulder.
4. Swing the right cane downward then position it below the left armpit.
5. Swing the left cane diagonally forward and position it over the head afterwards.
6. Swing the right cane diagonally forward then position it above the right shoulder.
Position the other hand under the right armpit
On Youtube: DMA: Redonda (Modern Arnis)

https://www.youtube.com/watch?v=mcFieIrKkmM&feature=emb_logo
3. Puno
This is a rather difficult strike that is delivered by the butt of the weapon. The strike can
cause a lot of damage especially when it is delivered to a nerve point or a soft spot on the
opponent’s body.
On Youtube: Puno Sumbrada

https://www.youtube.com/watch?v=wJvcd3uPI6I&feature=emb_logo
B. Fundamental Skills24
1. Grip
This is the proper holding of the stick or baton. The

player holds the stick one fist away from the “punyo”
(butt) of the stick. Close the grip with the thumb.
2. Pugay
This is the basic stance and

salutation. Place the
weapon hand across the
chest. Bow by bending by
the waist.
3. Handa sa Paglaban/Fighting Stance
Also called as the on-guard

stance. One foot is placed
on the front (foot the same
as the weapon hand), the
other foot on the rear.
Keep feet apart, distance of
one foot.
Both knees slightly bent, toes face forward and weight is evenly distributed on both feet.
4. Forward Stance
Also the right foot 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 or it can
be left foot lead. Forward stance are commonly used with frontal
striking or blocking techniques.
24
Sources” Guerrero Arnis, sitckfightingsport.com
5. 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 or it can be left foot lead. Oblique Stances are commonly used for
forward blocking and evasion techniques.
6. Straddle Stance
Starting with the ready

stance, move one foot about
two feet 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 is also called Horseback Riding Stance since
it mimics position when riding on a horse back. Straddle stances are commonly used for
blocking the strikes to the side of the body.
7. Side Stance
Starting with the ready stance, move one foot about two ft. 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. Side stances are commonly used for strike deflection and evasion
techniques.
8. Backward Stance
Or the right foot 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 nt 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 or it can be left foot. Back stances are used for
blocking and backward evasion techniques.
9. Twelve Strike
 Left side of the head attack

A diagonal downward forehand swing to the left temple; From the position, hold
the stick with one hand at 1 o’clock moving the stick in slashing motion while free
hand is placed on his chest.
 Right side of the head attack

A diagonal downward backhand swing striking to the right temple; Assume a
fighting stance like the left temple strike. Then hold stick at 11o'clock with free
hand kept on his chest.
 Left side of the body or torso, to the left arm or elbow

Extend hand with stick, making it easier to strike any part of the opponent
between the shoulder and hips. The stick will be drawn in a diagonal forehand
slashing swing making it easier to deliver a damage.
 Right side of the body or torso, to the left arm or elbow

Same as the 3rd strike but this time, extend the hand with the stick to strike any
part of the body between the shoulder and the hips in a backhand slashing swing
located on the right side
 Thrust to the stomach
Thrust the hand with the stick to the stomach. Follow this with an upward motion
that will cut through opponent's body.
 Left chest stab

Extend the hand with the stick to the front with the palm facing outward and the
elbow kept up where this strike can cause damage to the rib cage.
 Right chest stab

Practice the scooping action. Extend the hand with the stick forward with the
palm facing outward. To deliver the strike properly, keep the elbow up
puncturing the opponent right lung.
 Left lower leg

Deliver a powerful strike to the opponent’s lower leg, mainly the knee, the angle
or the ankle, which throws off the opponent’s balance and immobilize him/her.
By doing this, lower the body (extending the hand with the stick). Hold the palm
upward and hit any part of the opponent’s lower leg.
 Right lower leg

Target the right lower leg to immobilize the opponent. Face the palm downward.
 Left eye poke

Target the left eye socket. To execute it properly, assume the fighting stance then
extend the hand with the stick forward with the palm outward with the elbow
kept down.
 Right eye poke

Same as the 10th strike technique; To execute it properly, hold elbow down
poking the right eye of the opponent.
 Strike to the crown/top of head

Do a straight downward overhead swing directed towards the crown of the head
to throw off the opponent mobility and balance.
C. Rules and Regulations
1. General Rules
 Competitors are required to bring their own stick.

 There is no age limit for arnis stick fighting competitors.
 If there are less than two competitors in an age group, the judges reserve the right
to combine age groups.
 Mandatory safety equipment include helmet with face protector, gloves, chest
padding, and groin protector for men.
 The competitor who is disarmed or drops his/her stick three times in one round
automatically loses.
 Competitors have five seconds to execute a disarm. A competitor who is disarmed
loses one point automatically.
 No punching, kicking, or takedowns permitted. No contact to the back.
 The format of arnis stick fighting is continuous. Referee stops and restarts the fight
if one or both competitors fall on the ground, one or both weapons fall on the
ground, or one competitor grabs the handle and takes away the opponent’s weapon.
2. Duration of Bout
 Each bout is three rounds; each rounds is 60 seconds with 30-second break between
each round.
3. Point Scoring
 Scoring is a 10-point system.

 The winner of a round scores 10 points, while the loser of around is scored 7-9
points.
4. Warning
 Disregarding the orders and instructions of the referee and the judges
 Disrespecting the referee, judges or the opponent
 Attacking with excessive force
 Using violent actions
 Using the techniques of kicking, punching and takedowns
 Continuing to attack the opponent after the opponent’s weapon falls down on the
ground
 Using performance-enhancing drugs prior or during the bout
 The referee’s right to disqualify a competitor from the bout or competition if:
o The competitor receives 3 or more warnings from the referee
o The competitor engages in unsportsmanlike conduct
o The competitor injures his or her opponent using prohibited techniques or
attacks to the no contact area, depending on the seriousness of the injury
 The referee’s right to stop the contest if:
o There is a big gap in the skill level between 2 competitors. The competitor
with the skill advantage wins the bout.
o A competitor is injured because of a legal maneuver, depending on the
seriousness of the injury. The opponent wins the bout.
 Courtesy rule: Salute to the judges and then competitors salute to each other before
the bout begins. After the bout finishes, salute to the judges again and then
competitors salute to each other.
A. Short Assessment: Reflection

1. What are the benefits learning in arnis?
2. What are the importance of Arnis in our culture?
3. Is Arnis good for self defense, depend your answers?
B. Performance Task
Video Recorded Performance of Twelve Strike. To be discuss during Synchronous meeting.
OFFLINE ONLINE
Take still photos to show the sequence of Short instructional video via Tiktok on how to grip
each type of strike. Put the photos in order an arnis stick and do the stances properly (Send via
on PPT or Word and label for each strike PM, group or email); OR
correctly. Print and submit. Video record the basic striking and hitting (Send
via PM, group or email)

Prepare to discuss all about Taekwondo next week.
MODULE NO. 7
Taekwondo: Background and Description
WEEK 15: Nov. 28- Dec. 2, 2022
WEEK 16: Dec. 5-9, 2022
to:
1. Discuss the history and identify important athletes and events behind taekwondo
2. Describe taekwondo as martial arts compared to other forms of martial arts
3. Define and use the terms related to taekwondo correctly and accurately
4. Enumerate and describe the equipment and attire needed in taekwondo
5. Develop an interest in playing/improving in taekwondo
Keywords: Taekwondo, Taekwondo as a martial art, belt system, square and octagonal competition area,
dobok
A. Introduction
The word “Taekwondo” has three parts:
Means “foot” or “strike with foot”
Means “hand” or “strike with hand”
Means discipline, art or way
As the name implies, taekwondo focuses on hand and foot techniques centered around kicking,
punching or striking, and blocking. However, the philosophy of taekwondo is to build a more peaceful
world. Its practice aims the development of positive aspects of an individual: Respect, Integrity,
Courtesy, Honesty, Loyalty, Courage, Patience, Perseverance, Self-Control, and Indomitable Spirit. 25
B. Warm-Up/Stretching
Warming up or stretching help prevent a player from being injured. It should be the first step prior to
starting any class activity. The following should be done twice in sets of 8:
1. Knee bending, leg straight 10. Feet double shoulders and touch the toes
11. Elbow rotation
25
Sources: United Tae Kwon Do,
2. Hamstring Stretch, left/right alternating 12. Hands behind head, elbows to knees
(left, 1, 2….. right 1,2…… repeat until 8) 13. Ankle rotation
3. Deeper hamstring, stretch left/right 14. One leg straight rotations, with upper
alternating body
4. Long stance side kick stretch 15. Hurdler stretch
(alternating) 16. Splits
5. Touch toes, hands on hip with back 17. Butterfly stretch
bend and head back 18. Splits with relaxed groin muscles
6. Lower back stretch, neck 19. Jumping jacks
up/down/left/right/circles, having
hands on hip
7. Hip circles, feet together
8. Knee circles, feet together
9. Ankles rotation, from standing position
These stretches systematically warm up the entire body. Stretching can also be done during class and
also another “cool down” exercise at the end of the class. On days where the class is focused on
kicking, the player might have to do more stretching, focusing on the legs to prevent injuries. Partner
stretching is also important to learn and a great way to increase flexibility.
A. Taekwondo as a Martial Art
Taekwondo is a Korean systematic traditional Martial Art, which teaches more than kicking and
punching. It is a discipline sport which improves life skills and body, both mentally and physically.
Today, it has gained esteem worldwide and stands as an official Olympic sport.
Taekwondo implements a belt system, which is often symbolized as the growth of a tree or
developing from a baby to an adult. It represents a visible means of breaking down the process of
going from a white belt (yang) to getting the black belt (yin).
Research on the Five Tenets of Taekwondo. List and describe each. Include Korean symbols,
pronunciation and meaning. Explain how each term is related to Taekwondo. Follow instructions
for either online or offline options.
It is considered as an art of self-defense. It can be characterized by the unity of mind, body and life.
B. Definition of Terms
Here are the terms you should be familiar with when playing or learning taekwondo.26
An Inner (for example, an-palmok bakkat makgi means inner wrist outside
block)
Anuro Inward
Ap Chuk Ball of the foot (“front joint”); For example a front kick where the ball of
ap means front (as in the foot is being used as the striking surface is said to be done ap chuk.
front side)
26
Source: Taekwondo.fandom.com
Arae Bottom, the low section of the body (below the waist)
Baal, also Bal or Bahl Foot
Balbucheo Facing foot, as in the foot that is facing the opponent
Bbareun Quick or fast
Bakkat Outer
Bakkeuro Outward or outside
Bandae Reverse or opposite
Bandal Crescent
Baro Return to starting position
Bitureo Twisiting
Chagi Kick
Charyeot Attention
Chigi Strike (i.e. with an open hand)
Do-Bok Uniform
Dojang Training area or school
Dollyeo Roundward or turning
Doolgae Spinning or whirling
Dwi Chuk Heel (“back joint”) though sometimes the shorter term chuk is used
dwi means rear or alone to refer to the heel, for example in the term hwe chuk (‘arching
back (as in back side) heel’)
Eedan, or Yidan Second level
Geuman Stop
Gyorugi Compete
Gyosa-Nim Instructor
Hosinsool Self-defense
Hyeong Form in traditional Taekwondo
Jase Posture or stance
Jumeok, also Fist
Chumok
Junbi Get ready
Jireugi Punch
Keubi, also Gubi or Front limberness, front stance or long stance
Kubi
Kihap Yell
Kodureo Assisted (for example, kodureo sonnal makgi means assisted knifehand
block or double knifehand block)
Kyeokpa Breaking
Kyung-Nyeh Bow or salute
Makgi Block
Majseogi Confront, particularly in ITF-style taekwondo
Mok Neck; so a knifehand strike to the neck is called a “mok chigi” or neck
strike
Momtong Middle section of the body; torso
Mureup, also Murup Knee
Nae-ryeo Downward
Naraebang Tornado kick (also Tun Chagi)
Ollyeo, Olgul High section of the body (shoulders and above)
Oreun Right (for example, oreun seogi means right stance)
Palkeop Elbow, especially when used as an adjective as in “elbow strike”
Palmok Wrist or cuff
Poomsae Form in Kukkiwon/WT and ATA styles
Teul Form in ITF style Taekwondo
Sabeom-nim Master
Sijak Begin
Soghi, Seogi Stance; basic postures that allow a player move forward, backward,
defend and attack
Sohn, also Son or Hand
Sahn
Ttwieo, Twimyo Jump kicks
Yangson Two-handed (for example, yang-sonnal makgi means double knifehand
block)
Yeop Side
Wen Left
From the list to terms in the table above, select terms that fall under each category. (1 pt. each)
Common Training Vocabulary: Combination terms:

1. __________ Form the following terms by joining words in
2. __________ the table above. For example: bakkat momtong
3. __________ makgi means outer middle block
Sparring: 10. bandal chagi

4. __________ 11. bitureo magki
5. __________ 12. dollyeo chagi
6. __________ 13. doolgae chagi
14. naeryo chagi
(continued on the next page) 15. yup chagi
Body parts:
7. __________
8. __________
9. __________
C. Taekwondo
1. A Brief History of Taekwondo 27
The earliest records of martial arts practice in

Korea date back to about 50 BC. Tae Kyon is
considered the earliest known form of
Taekwondo. Evidence that Martial Arts were
being practiced at that time can be found in
tombs where wall-paintings show two men in
fighting-stance. These paintings show unarmed
people using techniques that are very similar to
the ones used by Taekwondo today.
It is young as far as martial arts go, being
developed in the 1940s and 50s through the
work of several martial artists. The originators of
Taekwondo took elements of Karate and the Chinese Martial Arts, and combined them with
the Korean martial arts of Taekkyeon (which focuses on dynamic footwork and striking),
Subak (another dynamic martial art that Taekkyeon developed from) and Gwonbeop (a
Korean version of one of the Chinese martial arts).
In 1945, after the Japanese Imperial occupation of Korea ended new martial arts schools
began to open in Seoul, known as Kwans. At these schools, Korean martial artists taught
various techniques they had learned in Japan during the occupation. The early Taekwondo
taught in the Kwans in the 40’s and 50’s are often grouped under the umbrella term of
‘Traditional Taekwondo’, despite the fact that they were all unique styles of martial arts. The
South Korean Military adopted Taekwondo as their unarmed combat discipline around this
time, which boosted it’s popularity with the masses significantly.
It was in 1952, following a military

demonstration, that the South Korean President
Syngman Rhee suggested that the different
styles should be combined, and in 1955 the
Kwan leaders began to work together to create
a unified style of Korean martial arts. Initially the
style was known as Tae Soo Do, from the Korean
Tae for ‘stomp’ or ‘trample’, Su meaning ‘Hand’
and Do meaning ‘Way’ or ‘Discipline’. The Su was
eventually replaced with Kwon, at the
suggestion of the Korean Army General Choi Hong Hi, which means ‘Fist’.
The first Taekwondo federation was

founded in 1959, the Korea Taekwondo
Association. In 1966 General Choi founded
the International Taekwon-Do Federation
(Choi is somewhat controversially labelled
as the ‘Father of Taekwondo’ by some
organisations, whilst others see him as an
unimportant or even dishonourable figure).
Both federations sought to develop a
common, unified style of Taekwondo. This
27
Sources: Fightquality.com
was complicated by the Cold War politics of the 60’s and 70’s, the South Korean Government
wanted to limit the influence of the North Koreans on the sport, whilst General Choi and the
ITF sought support from anywhere they could receive it. In 1973 the South Koreans withdrew
their support from the ITF, which relocated its headquarters to Toronto, and in the early
2000’s split into three organisations which all operate under the same name.
Also in 1973 the South Korean Government founded the Kukkiwon as the new national
academy of for Taekwondo, and the World Taekwondo Federation was created with the
specific purpose of promoting Taekwondo as an international sport. The WTF uses the
Kukkiwon style of Taekwondo, which often gets referred to as the WTF-Style (or either Sport-
Style or Olympic-Style) Taekwondo, even though it is a style defined by the Kukkiwon rather
than the WTF.
Since the 2000 Sydney Olympic Games Taekwondo has been one of only two Asian martial
arts (the other being Judo) which are featured in the Olympic Games after it was a
demonstration event in the 1988 Seoul Games. In 2010 Taekwondo was accepted as a
Commonwealth Games sport.
Taekwondo in the Philippines
Taekwondo was introduce in the Philippines

through the efforts of Grand Master Kim Bok Man
and Young Man Park. Bok Man Kim arrived in 1970
to continue Park’s legacy of propagating Taekwondo
upon the invitation of former President Marcos. Bok
Man Kim continued to pioneer Taekwondo
worldwide and left the
Philippines in 1971. In 1975, Sung-Chon Hong came to the
Philippines to continue to introduce Taekwondo again. The
Philippine Taekwondo Association (PTA) has been established by
Grand Master Sung-Chon Hong. The current central headquarters
of the PTA is at the Rizal Memorial Sports Complex. The PTA is a
member of the Kukkiwon, World Taekwondo Federation, Philippine
Sports Commission, Philippine Olympic Committee and Asian
Taekwondo Union. Sung-Chon Hong has devoted decades to
mentoring, developing and promoting Taekwondo nationwide and
worldwide, and is popularly considered as the Father of Taekwondo
in the Philippines.
2. Benefits of Taekwondo
In their website, Bristish Taekwondo showed that Taekwondo is not just a sporting and self-
defense activity. It also has an exercise element, which improves balance, flexibility, stamina,
strength and posture. A 2014 study in Sports Medicine revealed that Taekwondo athletes
demonstrate high peak anaerobic power, flexibility especially in the legs and hips, high
dynamic upper- and lower-body strength and good core endurance.
British Taekwondo also said that it has mental health benefits such as increased confidence,
improved self-esteem, focus, concentration levels and self-discipline.
More importantly, Taekwondo players learn respect. They respect the discipline, the dojo
and teacher. They are expected to come neatly dressed in a clean uniform and adhere to the
rules of the dojo. At the beginning and end of the class, they bow to their teacher.28
D. Equipment and Attire 29
The white Taekwondo competitors wore is called a gi, but technically

that is the Japanese name for a martia arts uniform and the proper
Korean term is dobok.
A colored belt is
tied around the
middle of the
dobok and the color
signifies the grade
of the practitioners. The belt system goes
from white for beginners through to yellow,
green blue, red and then black for more
experienced practitioners. Black belts then
receive their dan grades as they progress
further in their experience and expertise.
White (color of
“Pure and without the knowledge of Songahm Taekwondo. As with the
purity)
Pine Tree, the seed must now be planted and nourished to develop strong
roots.”
Student has no knowledge of Taekwondo - begins a clean, pure slate.
Orange (colors of
“The sun is beginning to rise. As with the morning’s dawn, only the beauty
the sunrise)
of the sunrise is seen rather than the immense power.”
Student begins to see the beauty of the art of Taekwondo but has not yet
experienced the power of technique.
Yellow (color of the
“The seed is beginning to see the sunlight.”
sun)
Student begins to understand the basics of Taekwondo.
Camouflage (Camo)
“The sapling is hidden amongst the taller pines and must now fight its way
Belt (color used for
upward.”
hiding among the
Student begins to realize his/her place in Taekwondo. S/He must begin to
threes in the forest)
spar in order to be promoted.
Green (color of the
“The pine tree is beginning to develop and grow in strength.”
pine needles)
Student develops power. The components of the basic techniques are
beginning to work in unison.
28 Sources: British Taekwondo, SportsRec, Wuyi-Taekwondo, leveluptaekwondo.com, worldtaekwondo.com

29
Sources: Rules of Sport, Team USA, jcalicuusa.com
Purple (Jr. Brown)
“Coming to the mountain. The tree is in the mid-growth and now the path
(color of
becomes steep.”
mountains)
Student crosses over into a higher level of Taekwondo. The techniques,
poom-sae (forms), and level of gyeo-roo-gi (sparring) becomes more
difficult.
Blue (color of the
“The tree reaches for the sky toward new heights.”
sky)
Student focuses his/her energy upward toward black belt.
Brown (color of the
“The tree is firmly rooted in the earth.”
earth)
Student has already mastered the basics and developed deep roots in
Taekwondo.
Red (colors of the
“The sun is setting. The first phase of growth has been accomplished.”
sunset)
Student’s physical skill has been developed but lacks control; therefore,
physical and mental discipline must now be achieved.
Red/Black (colors
“The dawn of a new day. The sun breaks through the darkness.”
of the sunrise as it
Student must begin a new phase of training - that of being a black belt.
breaks through the
black of the night)
Black
“The tree has reached maturity and has overcome the darkness… it must
now ‘plant seeds for the future.'”
Student has mastered the nine geup (grades) of Taekwondo
In a Taekwondo match, each competitor wears

several pieces of protective equipment, which are
the head guard, chest (trunk) protector, groin
guard, forearm guards, hand protectors, shin
guards, and mouth guards.
E. Court Dimensions and Facility for Playi ng Taekwondo 30
The competition area is a flat, non-slip mat. It can be installed on a platform 0.6m - 1m high from the
base. The color scheme of the mat’s surface must avoid giving a harsh reflection or tiring the players’
or spectators’ eyesight.
30
Sources: Department of Local Government, Sport and Cultural Industries, Rules of Sport
There are two shapes used in the competition. In both shapes the contest area and safety area are of
different colors.
Square Shape
This competition area includes the contest area and safety area. The contest area is a 8m x 8m square
and a safety area of 2m to 4m. The total size of the competition area which includes the contest area
and safety area is 10m x 10m to a maximum of 12m x 12m.
Technical delegates and competition supervisory board
Recorder and instant video replay desk
Blue Coach
Red Coach
Octagonal Shape
The competition area is a minimum of 10m x 10m to a maximum of 12m x 12m. At the centre of the
competition area is an octagonal shaped contest area. The contest area measures 8m in diameter
and each side of the octagon is 3.3m long. Between the outer line of the competition area and
boundary line of the contest area is the safety area.
Lines and Positions
The outer line of the contest area is the boundary line and the outer lines of the competition area are
called the outer lines.
The front outer line adjacent to the Recorder’s Desk Outer Line 1 and clockwise from outer line 1, the
other lines are called outer lines 2, 3 and 4. The boundary line adjacent to outer line 1 is called
boundary line 1 and clockwise from boundary line 1, the other lines are boundary lines 2, 3 and 4.
In the octagonal shape contest area the boundary line adjacent to outer line 1 is called boundary line
1 and clockwise from boundary line 1, the other lines are boundary lines 2, 3, 4, 5, 6, 7 and 8.
At the start of the match the contestants are at two opposing points, 1m from the centre point of the
contest area parallel to outer line 1. The referee is positioned at 1.5m from the centre of the contest
area toward outer line 3.
The position of the 1st judge is 0.5m from the corner of the outer lines 1 and 2. The position of the
2nd judge is 0.5m outward from the centre of outer line 3. The position of the 3rd judge is 0.5 from
the corner of the outer lines 1 and 4. The recorder and instant video replay jury (IVR) are located 2m
from outer line 1.
The coaches are positioned at a point 1m or more from the centre point of the outer line of each
contestant’s side.
The inspection desk is near the entrance of the competition area for the inspection of the contestants’
protective equipment.

OFFLINE ONLINE
Ø Poster promoting taekwondo at AiTECH - Ø E-poster promoting taekwondo at AiTECH -

how would you educate your fellow students how would you educate your fellow students
about the sport (Use white cartolina and make about the sport (Send via PM, group or email)
sure it can be seen clearly from a distance.)

Prepare to discuss all about Taekwondo Rules and Regulation with basic form and drills next week.
MODULE NO. 8
Taekwondo: Game and Drills
WEEK 17: Dec. 12-18, 2022
to:
taekwondo
2. Execute forms and command use properly
3. Discuss the rules in taekwondo competitions
4. Appreciate the importance of maintaining a healthy body through taekwondo
Keywords:
With someone at home or with a classmate, warm up and stretch to prepare for the drill in this module.
Do each twice in sets of 8:
Knee bending, leg

straight
Hamstring Stretch
Left/right alternating
(left, 1, 2….. right 1,2……
repeat until 8)
Deeper hamstring
Stretch left/right
alternating
Long stance side kick

stretch (alternating)
Touch toes
Hands on hip with back
bend and head back
Lower back stretch
Neck
up/down/left/right/circle
s, having hands on hip
Hip circles
Feet together
Knee circles
Feet together
Ankles rotation
From standing position
Feet double shoulders

and touch the toes
Elbow rotation
Hands behind head
Elbows to knees
Ankle rotation
One leg straight

rotations with upper
body
Hurdler stretch
Splits
Butterfly stretch
Splits with relaxed groin

muscles
Jumping jacks
A. Basic Techniques31
1. Stances, which are the foundations or building blocks of Taekwondo. The core strength for
all the kicks, blocks and strikes within Taekwondo comes directly from a strong stance.
2. Blocks, which are done from different directions, angles and heights. These involve the use
of arms to protect the head and body when a person cannot move out of the way. Basic
blocks are down, middle (in-to-out, out-to-in) and upper, either closed fist or open hand. In
training, it improves coordination as well as reaction speed. It also develops the ability to
protect the torso and head from injury.
Examples are: knife hand block, closed hand block, outer forearm
block (bakat palmok makgi), low block (arae magki), high block
(ulgool makgi), outside forearm block (bakat palmok makgi),
inner forearm block (an makgi), rising block (chookya makgi),
guarding block (daebi makgi), twisting block, scissors block (kawi
makgi or gawi makgi), cross block/X block (otgoreo makgi), palm
block (sonbadak naeryo makgi), single forearm block (wae sun
palmok), twin forearm block, double knife hand block (yangsonnal
momtang magki), double forearm block (doo palmok makgi), nine
High block block (gutja makgi), push kick (mireo chagi), cut kick, mountain
block (santul makgi), and single mountain block (oesanteul makgi)
3. Strikes, which are done with the hands, similar to karate. It is the use of the hands against a
target. Strikes includes punches, involves various parts of the hands: knuckles, edge
(inside/outside) and fingers (for advanced players). In training, it develops coordination,
control and upper body strength.
Examples are: forward strike (ap chigi), outward

strike (bakkat chigi), palm heel strike
(batangson chigi), twisting strike
(biteureo chigi), pulling strike (danggyeo chigi),
back knuckle strike or back fist (deungjumeok
chigi), turning strike (dollyeo chigi), elbow strike to
the rear (dwi chigi), supporting strike
(geodeureo chigi), swallow strike (jepibum chigi),
hammer hand downward strike
(mejumeok naeryeo chigi), downward strike
(naeyeo chigi), upward strike (ollyeo chigi), elbow
turn strike (palgup dollyeo chigi), target strike
(pyojeok chigi), hand blade strike (sonnal chigi),
Rear elbow strike ridge hand outward strike (sonnaldeung bakkat
chigi), and side strike (yeop chigi).
31
Sources: Phoenix Taekwondo, mtshastamqa.org, taekwondofandom.com, wuyi-takewondo.com
4. Kicks, which makes Taekwondo different from other martial arts.
Kicks are front (ap chagi), roundhouse (dollyeo chagi), side (yeop
chagi), reverse side (bandae yeop chagi), back (dwit chagi),
inner/outer crescent (an chagi/bakkat chagi), hook (huryeo
chagi), reverse turning kick (bandae dollyeo chagi), knee
(mureup chigi), scissor (kawi chagi), flying side kick (twi myo yeop
chagi), flying back kick (two myo dwi chagi) and axe (naeryeo
chagi). From these, players move on to
doubles/triples/quadruples/more, hook, spin hook, lead leg and
kicks in multiple combinations. Targets are middle and high sections. In training, kicking
improves balance, flexibility, coordination, speed and power.
5. Footwork, which is the ability to move closer to farther away from a target quickly and
efficiently. This is a required skill to kick and strike effectively especially against a moving
target.
It includes offensive motions (forward) and defensive motions (backwards) as well as to the
sides and at various angles relative to the opponent. The four primary kicking and stepping
motions are slide-in, kick, switch kick, step-in kick and running step. In training, it develops
coordination, balance, quickness, and ability to react well to the motion of others.
6. Poomse (Taeguek), which is a combination of techniques of blocks, stances, kicks and attacks
performed consecutively while moving in certain directions. The proper way to learn and
practice poomse is to learn from the direction, stance and blocks in order from white belt.
The main focus of the poomse is to make exact the speed of breathing and action and move
the body weight properly while performing fast actions.
7. Sparring (kyorugi or matsogi), which is a controlled form of free style fighting where certain
precautions are put into place it to prevent serious injury but at the same time allow 2 or
more players the freedom to practice their techniques.
B. Taeguek Il Jang Form 132
Taekgeuk Il Jang, or more informally known as Taekwondo Form 1, is the very first of the total of 8
poomsaes or forms that is sanctioned by both the WTF (World Taekwondo Federation) and Kukkiwon.
32
Source: taekwondonation.com, blackbelt wiki
“Il” is defined as “number 1” in the Sino Korean system of numbers and jang, in the same Sino Korean
system means “chapter”. It then becomes to mean the foundation from which all other forms are
built.
This initial form, which is much simpler and easier than most of the other forms, represents the source
of creation by presenting the most basic techniques - the low block, inside middle block, middle punch
and front kick. Most of this form is performed in a walking stance, which is easy for a beginner to
maintain and the student also learns to shift from one stance to another.
Watch the step-by-step execution of the Taegeuk Il Jang Form 1 via Live Martial Arts by Samery
Moras. Start at 1:10 for the slo-mo version
<https://www.youtube.com/watch?v=tADYxaAxeY4&feature=emb_logo>
From your ready stance, or joonbi seogi, with your feet apart (shoulder width), arms raised and
forming fists with your hands as you lower them in front of your navel and elbows slightly bent.
1 Turn to your left, with both your left foot and left hand in front and the right foot and right
hand behind.
Perform a left low block by moving your left hand to reach the front of your right shoulder
while moving your right hand to reach your left oblique/waist before pushing your left arm
downwards about a ruler’s length in front of you.
Pull your right arm to your right oblique, while simultaneously moving your right foot to
face the left side to allow your whole body to face left.
2 Pull your left arm back to your waist and punching your right arm directly in front of you
while also stepping your right foot forward once.
Before make sure to slightly turn your waist to the side of your punching arm to get more
momentum and force. Make sure your arm is straight and aligned with your chest (this is
your momtong jireugi, right middle punch)
3 Turn with your left foot by slightly spinning it 180 degrees to face your right side and step
your right foot forward once again.
While doing this, move your arm so that your right arm reaches your left shoulder while
your left arm reaches your right oblique to exert force as you push your right arm
downwards and pull your left arm to your left oblique in a right low block.
4 Step forward once with your left foot while also punching your left arm directly in front of
you, just like in the second step but using your left side instead of your right. (This is your
left middle punch.)
5 Face forward using your right foot to turn and stepping your left foot forward and execute
a left low block!
6 Simply transition from the left low block to a right middle punch.
7 Turn with your left foot, Making your right foot in front to face your right side and then
execute a left middle block.
8 Step forward with your left foot once while punching a right middle punch.
9 Turn 180 degrees with your left foot forward and right hand in a middle block.
10 Switch to a left middle punch, step forward once with your left foot while executing a left
middle punch!
11 In the eleventh step, you must face forward by sliding your right food 90 degrees and then
execute a right low block.
12 Continue with the twelfth step by switching from your right low block to a left middle
punch.
13 Turn back 90 degrees to face your right with your left leg in front and left right arm blocking
above your head while your left arm is beside your left oblique.
14 Execute your first front kick with your right leg by lifting it up with your knee folded and
releasing the knee to kick with force. Do this while bringing down your left arm to your
face and then land your right foot aligned with your right shoulder as you bring your right
arm to a middle punch.
15 Turn 180 degrees to face your left and repeat the thirteenth step, this time with your right
arm blocking your head and right leg in front of the left.
16 Repeat the 14th step but this time use your left leg to do your front kick and your left arm
will execute the middle punch.
17 Turn 90 degrees to your right to face the back with your left foot forward and execute a
left low block
18 Repeat the 12th step by using your right arm to deliver the middle punch while bringing
your right leg forward
END End with your joonbi seogi so turn 180 degrees to face front and proceed with the
execution of joonbi seogi .
C. Rules and Regulations

In Taekwondo competition, the object is to land kicks and punches upon the scoring zones of the
opponent. These are the torso and the head and both kicks and punches must be accurate and
powerful, as light tapping kicks are not counted by scorers (or electronic scoring systems in major
competitions). At the end of the three rounds of the match, the player with the most points is
declared the winner, but the match can end early by one player knocking the other player out.
Taekwondo matches should be contested by competitors of the same sex and in the same classified
weight category.
1. Matches are contested over 3 x 2 minute rounds with a rest of 1 minute between rounds.
2. Each fighter attempts to knockout their opponent or score points by landing blows on their
opponent’s torso or head.
3. Kicks are allowed to both the torso and head, while punches are only allowed to the body.
Below the waist is not a permitted target.
4. If a player and his/her coach think that a point has been missed or that a mistake has been
made, they can file a protest. A video reply is then looked at by the judges and a decision is
made.
5. Scoring a match is simple. A player gets:
a) 1 pt. for a valid punch to the trunk protector
b) 2 pts. for a valid kick to the trunk protector
c) 3 pts. for a valid kick to the head
d) 4 pts. for a valid turning kick to the trunk protector
e) 5 pts. for a valid turning kick to the head
6. Players can lose points by the way of penalties, which can be incurred by actions such as”
a) Punching to the face
b) Attacking with the knee
c) Attacking below the waist
d) Stepping out of the ring with both feet
e) Turning your back on your opponent
f) Pushing, holding or grabbing your opponent
g) Feigning injury
7. In scoring sparring:
a) 1 pt. for a basic attack to the opponent’s chest protector (ex, using a basic turning kick)
b) 2 pts. for a kick to the opponent’s chest protector, if the kick involves a spinning
technique (including back kick)
c) 3 pts. for a kick to the opponent’s head
d) No score for light tapping kicks
e) Points for opponent as a result of stepping both feet out of the ring; evading by turning
one’s back on his/her opponent; intentionally falling down; avoiding the match;
grabbing, holding or pushing the opponent; pretending to be injured; butting or
attacking with the knee; and hitting the opponent’s face with other’s hand
f) Moves that give the opponent penalty points
8. The match is won by the fighter who knocks their opponent out or who has the greater
number of points at the end of the three rounds.
9. If the match is a draw, a golden point round is fought, with the fighter landing the first scoring
point being declared the winner.
Once a Taekwondo match is over (at the end of the 3 x 2 minute rounds), the winner is the fighter
that has the most points. If both fighters have the same amount of points, then an extra round is
fought called the golden point round. In this round, the first fighter to score a point is declared the
winner. Taekwondo matches can be won earlier if one fighter knocks the other out or if one fighter
is disqualified for a rule breach.
In major competitions, electronic scoring systems are used that are placed within each player’s chest
protector and are adjusted to take into account of the weight category of the fight. For head kicks
(and fights where electronic scoring is not used), a panel of 4 judges push a button when they see a
scoring point. When at least 3 judges agree, then a point is awarded.
All Taekwondo practitioners, whether competitors or not are at all times expected to uphold the five
tenets of Taekwondo.

1.
A. Answer the following questions. Follow instructions for both offline and online outputs.
1. How are the five tenets of taekwondo in the rules and regulations as well as techniques of
the sport?
2. With what you have read about the techniques in Taekwondo, how can you practice
taekwondo at home?
B. Performance Task
OFFLINE ONLINE
Ø Video record 1) basic stances with a partner and 2) the Taeguek Il Jang Form 1. Send via PM,
group or email.

Submit all graded output and video recorded performances for the finals.

Physical Education and Health (Peh 3) Individual and Dual Sports 2 Hours

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Subject Title PHYSICAL EDUCATION AND HEALTH (PEH 3)

TIME MON TUES WED THURS FRI

2:00-4:00PM Concrete FERROCK

Legend of LDM: Onsite Class Modality

TEACHER’S CONTACT DETAILS

Sir James Lee

Racket (or racquet) sports include the popular sports of

These are considered a great form of physical activity,

II. Hitting the Mark

A. Definition and History 2

Badminton is a court or lawn game that is played with

Historically known as “bird” or birdie”, the shuttlecock is a

Badminton in the Philippines

C. Equipment and Attire 4

The parts of the racket include:

 String area: which is extended to hit the shuttle. It

Image: Feather vs. Nylon Shuttlecock, via

The net is 760mm in depth and a

Players should avoid: 1) long pants as they restrict movements, especially in

Wristband and headband

Image source: Department of Local Government, Sport and Cultural Industries

The sections of the court are as follow:

E. Health Benefits of Playing Badminton 6

Since badminton is claimed to be an aerobic activity, playing it

Other health benefits of the sport are as follows:

IV. Setting New Targets

II. Hitting the Mark

A. Skills Needed to Play Badminton7

b. Juggling: Practicing it with increasing the number of balls or shuttles juggled

7. Learning/Improving perception and anticipation: Perception refers to being aware of the

B. Badminton Techniques and Shots

Term Description Illustration

Follow thorough Completing the swing/stroke after (image not available)

Drop shot A soft shot from the baseline which

Smash An offensive shot hit from the

Half smash Smashing without full power

Full smash Smashing with full power

Baseline smash Smashing hit from the baseline

Push Hitting horizontally aiming to land (image not available)

Net kill Hitting from the forecourt,

Usually used to counter weak net

Brushing, used to kill tight net

C. Badminton Footwork and Position on the Court

Term Description Illustration

Gives the best position and

Forward Run after the starting phase

Skip or chasse motion, similar to

Sideways Stand in line with the center line

Footwork as chasse on the side

Final step with the racket leg to

Lunge and The racket leg leading in what is

Source: blog.decathlon.in, masterbadminton.com

To practice the correct

Cover the backcourt, midcourt, and frontcourt with both forehand

Wall Rally Drill Hit an old shuttlecock against

To improve net play and

Return to your based position after each shot.

Half Court Singles

To improve footwork and

To train to play more

King stays until he loses.