HANDOUT IN PE & HEALTH HOPE 2

SPORTS
 is a structured physical activity, usually competitive, that requires complex skills
and a high level of individual commitment and motivation.
 an activity that requires physical actions and skills where individuals or teams
compete under the set of rules.

FUNCTIONS OF SPORTS
 Form of recreation
 preparation for war or the hunt
 substitute for war
 Fitness and health

COMMON FEATURES OF SPORTS

 Competition between individual or team
 Physical activity
 Winners and losers (in some sports you can have a draw)
 Rules to ensure fair competition
 A special place to play (e.g. pitch, court or ring)
 Special equipment

CLASSIFICATION OF SPORTS
Individual Sports
- participants compete as individuals.
Dual Sports
- competed between two teams, each with two players.
Team Sports
- competed between two teams, each with three or more players.

TYPES OF SPORTS
Ball Sports
- type of sports involving balls. (ball only, ball with stick or bat, ball over net)
Strength and Combat Sports
- sports that involve strength and fighting.
Endurance and Track Sports
Track Sports - marathons, sprints, relays, long jump, high jump, javelin throw, discus
throw, pole vault, mountain biking, road cycling.
Endurance Sports - Duathlon (biking and running), biathlon (skiing and shooting),
triathlon (swimming, biking and running), decathlon (running, long jump, high jump,
hurdling, throwing)
Water, Snow and Ice Sports
- Sports associated with the elements of water, snow, and ice.
Water (swimming, diving, wake boarding, surfing, sailing and rowing)
Ice (ice, figure skating, speed skating, curling)
Snow (skiing, sledding, luge, skeleton, bobsled or bobsleigh, ski bobbing)

STRESS
- your body’s reaction to challenge or demand.
TYPES OF STRESS
 Eustress - positive reaction to stress to overcome a challenge.
 Distress - results from something bad and we react negative.
 Acute Stress - deals with pressure of the near future or dealing with the very
recent past.
 Chronic Stress - is a Long-term stress having serious health consequences.

Stressor
 An event or a situation that causes stressful situations, which are seen as risks
to the well-being of a person.
 Family Relationships
 School
 Peers/ friends
 Discrimination
 Injury
 Sickness
 Fatigue
 Any major events

REACTIONS:
Physical Signs Emotional Signs Behavioral Signs Psychological Signs

 Muscle tension  Anger  Loss of appetite  constantly irritable

 Headache  irritability  Overeating with otehr people
 Pounding heart  Impatience  Drug abuse  feeling of being a
 Shortness of  Nervousness  Sleep problems failure
breath  Forgetfulness  Restlessness  difficulty in
 Increased  Inability to  Hurrying and making decisions
sweating concentrate talking too fast  loss of interest in
 Dry mouth  Negative thinking  Criticizing others other people
 Skin rash  Excessive reckless  having a hard
 Grinding teeth, worrying behaviour time to
nail biting  Loss of interest  fidgeting concentrate
 Self-criticism
 Frequent crying

Benefits of Sports in daily life:

 Stress Buster
 Health
 Confidence
 Decision-making
 Build Character
 Source of Entertainment

The Mental benefits of Sports

 Improves mood
 Improves motivation
 Reduce Stress and depression
 Improves sleep habits
 Maintain a healthy weight
 Boost your self-confidence
 5 COMPONENTS OF HEALTH-RELATED FITNESS

BODY COMPOSITION
 also known as body fat percent.
 refers to the ratio between lean body mass and fat body mass.
 percentage of fat, bone and muscle in the body.

Weight - refers to the heaviness of a person.

Height - is the distance between the feet on the floor to the top of the head in
standing position.

Body Mass Index (BMI)

Weight (in kilogram)
Height (in meters)2

Classification
Below 18.5 Underweight
18.5 –24.9 Normal
25.0 –29.9 Overweight
30.0 –Above Obese

CARDIORESPIRATORY ENDURANCE
 the ability of your heart and lungs to fuel your body with oxygen.

 3-Minute Step Test

Purpose: Test for Cardiovascular Endurance level based on how quickly your
heart rate will come back down after a physical activity
Equipment: stopwatch, 12-inch bench box, a metronome
Goal: In a constant pace, step on and off the bench for 3 minutes’ straight

MUSCULAR ENDURANCE
 the ability of a given muscle to exert force consistently and repetitively, over a
period of time.

 Flexed-Arm Support (Static)

Purpose: Test the muscular strength of the shoulder and upper arm
Equipment: mat, stopwatch
Goal: Hold the push-up position not more than 35 seconds

MUSCULAR STRENGTH
 the greatest amount of force that can be generated from a single maximal effort.

 Push Ups
Purpose: to measure strength of the upper extremities

FLEXIBILITY
 the ability of a joint or series of joints to move through an unrestricted, pain free
range of motion.

 Zipper Test
Purpose: to test the flexibility of the shoulder
BARRIERS TO PHYSICAL ACTIVITY PARTICIPATION AND ONE’S DIET

BARRIER/S
 Variety of challenges that hinders you to become physically active.

PERSONAL BARRIERS
 insufficient time
 inconvenient
 lack of motivation
 non-enjoyment
 boredome
 low self-esteem
 injury
 lack of self-management

ENVIRONMENTAL BARRIERS
 non-availability of parks, sidewalks, bicycle trails
 recreational facilities
 transportation
 pollution
 crime
 gadgets
 support from family and friends

DIET AND NUTRITION

DIET
- refers to the food and drink that a person consumes on a daily basis, and to the
emotional and physical conditions associated with it.
NUTRITION
- the method of supplying or receiving the food needed for health and development.

BARRIERS TO ONE’S DIET

1. Lack of self-discipline
2. Insufficient time to prepare
3. Limited budget
4. Limited options
 Principles of Physical Activity

 Overload Principle
- This principle pertains to doing “more than normal” for improvement to happen.
 Principle of Progression
- To ensure that the results will still improve over time, the adapted workload should
be continually increased.
 Principle of Specificity
- This principle simply states that exercising a specific piece or component of the
body primarily develops that part.
 Principle of Reversibility
- Development of muscles will happen if regular movement and execution are
completed. If activity ceases, it will be reversed.

F.I.T.T Principles
Factor Definition
Frequency Number of meeting in a week
Intensity Effort level of the exercise
Time Period covered in an exercise session
Type Kind of activity

BADMINTON
 Badminton is played as a singles or doubles game with one or two players on a
side. The object of the game is to hit the shuttlecock or “bird” back and forth with
a racket across a net five feet high at its center. The bird should be hit with such
speed and accuracy that the opponent is unable to return the shot successfully.
The game can either be fast or slow paced, depending on the skill level of the
players.

Scoring System
 A match consists of the best of 3 games of 21 points.
 Every time there is a serve – there is a point scored.
 The side winning a rally adds a point to its score.
 At 20 all, the side which gains a 2 point lead first, wins that game.
 At 29 all, the side scoring the 30th point, wins that game.
 The side winning a game serves first in the next game.

Interval and Change of Ends

 When the leading score reaches 11 points, players have a 60 second interval.
 A 2 minute interval between each game is allowed.
 In the third game, players change ends when the leading score reaches 11
points.

BADMINTON COURT
 Singles (44 feet long, 17 feet wide)
(13.4 meters, 5.18 meters)
 Doubles (44 feet long, 20 feet wide)
(13.4 meters, 6.1 meters)

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Singles
 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.
 If the server wins a rally, the server scores a point and then serves again from
the alternate service court.
 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.

Doubles
 A side has only one ‘service’.
 The service passes consecutively to the players as shown in the diagram.
 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 from the left court.
 If the serving side wins a rally, the serving side scores a point and the same
server serves again from the alternate service court.
 If the receiving side wins a rally, the receiving side scores a point. The receiving
side becomes the new serving side.
 The players do not change their respective service courts until they win a point
when their side is serving.

 If players commit an error in the service court, the error is corrected when the
mistake is discovered.
 In a doubles match between A & B against C & D. A & B won the toss and
decided to serve. A to serve to C. A shall be the initial server while C shall be the
initial receiver.
 As in singles, the order of server depends on whether the score is odd or even.
 The service court is changed by the servicing side only when a point is scored.
In all other cases, the players continue to stay in their respective service court
from where they played the previous rally. This guarantees an alternate server.
 VOLLEYBALL
 Volleyball is a sport played by two teams on a playing court divided by a net.
 The object of the game is to send the ball over the net in order to ground it on
the opponent’s court, and to prevent the same effort by the opponent.
 The team has three hits for returning the ball (in addition to the block contact).
 The ball is put in play with a service: hit by the server over the net to the
opponents. The rally continues until the ball is grounded on the playing court,
goes “out” or a team fails to return it properly.
 In Volleyball, the team winning a rally scores a point (Rally Point System).
 When the receiving team wins a rally, it gains a point and the right to serve, and
its players rotate one position clockwise.

PLAYING AREA
 The playing area includes the playing court and the free zone. It shall be
rectangular and symmetrical.

DIMENSIONS
 The playing court is a rectangle measuring 18 x 9 m, surrounded by a free zone
which is a minimum of 3 m wide on all sides.
 The free playing space is the space above the playing area which is free from
any obstructions. The free playing space shall measure a minimum of 7 m in
height from the playing surface.
PLAYING SURFACE
 The surface must be flat, horizontal and uniform. It must not present any danger
of injury to the players. It is forbidden to play on rough or slippery surfaces.
 On indoor courts the surface of the playing court must be of a light
colour.

LINES ON THE COURT

Boundary lines
 Two side lines and two end lines mark the playing court. Both side lines and end
lines are drawn inside the dimensions of the playing court.
Centre line
 The axis of the centre line divides the playing court into two equal courts
measuring 9 x 9 m each; however the entire width of the line is considered to
belong to both courts equally. This line extends beneath the net from side line to
side line.
Attack line
 On each court, an attack line, whose rear edge is drawn 3 m back from the axis
of the centre line, marks the front zone.

ZONES AND AREAS

Front zone
 On each court the front zone is limited by the axis of the centre line and
the rear edge of the attack line.
The front zone is considered to extend beyond the side lines to the end of the free
zone.
Service zone
 The service zone is a 9 m wide area behind each end line. It is laterally limited
by two short lines, each 15 cm long, drawn 20 cm behind the end line as an
extension of the side lines. Both short lines are included in the width of the
service zone. In depth, the service zone extends to the end of the free zone.
NET AND POSTS
HEIGHT OF THE NET
 Placed vertically over the centre line there is a net whose top is set at the height
of 2.43 m for men and 2.24 m for women.
POSTS
 The posts supporting the net are placed at a distance of 0.50-1.00 m outside the
side lines. They are 2.55 m high and preferably adjustable.

BALL
 The ball shall be spherical, made of a flexible leather or synthetic leather case
with a bladder inside, made of rubber or a similar material.
 Its colour may be a uniform light colour or a combination of colours.
 Its circumference is 65-67 cm and its weight is 260-280 g.

TO SCORE A POINT, TO WIN A SET AND THE MATCH

TO SCORE A POINT
A team scores a point:
 by successfully landing the ball on the opponent’s court;
 when the opponent team commits a fault;
 when the opponent team receives a penalty

 Fault
- A team commits a fault by making a playing action contrary to the rules (or by
violating them in some other way).

 A rally
- is the sequence of playing actions from the moment of the
service hit by the server until the ball is out of play.
 A completed rally
- is the sequence of playing actions which results in the award of a point.

REMEMBER:
*If the serving team wins a rally, it scores a point and continues to serve.
*If the receiving team wins a rally, it scores a point and it must serve next.
TO WIN A SET
 A set (except the deciding 5th set) is won by the team which first scores 25
points with a minimum lead of two points. In the case of a 24-24 tie, play is
continued until a two-point lead is achieved (26-24; 27-25; etc.).

TO WIN A MATCH
 The match is won by the team that wins three sets. In the case of a 2-2 tie, the
deciding 5th set is played to 15 points with a minimum lead of 2 points.

TEAM STARTING LINE-UP

 There must always be six players per team in play. The team's starting line-up
indicates the rotational order of the players on the court. This order must be
maintained throughout the set.

POSITIONS
 At the moment the ball is hit by the server, each team must be positioned within
its own court in the rotational order (except the server).
 The positions of the players are numbered as follows:
 the three players along the net are front-row players and occupy positions 4
(front-left), 3 (front-centre) and 2 (front-right);
 the other three are back-row players occupying positions 5 (back-left), 6 (back-
centre) and 1 (back-right).

PLAYING ACTIONS
 The ball is in play from the moment of the hit of the service authorized by the 1st
referee.
 The ball is out of play at the moment of the fault which is whistled by one of the
referees; in the absence of a fault, at the moment of the whistle.
 The ball is “in” if at any moment of its contact with the floor, some part of the ball
touches the court, including the boundary lines.
 The ball is “out” when:
1. all parts of the ball which contact the floor are completely outside the boundary
lines;
2. it touches an object outside the court, the ceiling or a person out of play;
3. it touches the antennae, ropes, posts or the net itself outside the side bands;
4. it crosses completely the lower space under the net.
TEAM HITS
 A hit is any contact with the ball by a player in play.
 The team is entitled to a maximum of three hits (in addition to blocking), for
returning the ball. If more are used, the team commits the fault of “FOUR HITS”.

SIMULTANEOUS CONTACTS
 Two or three players may touch the ball at the same moment.

FAULTS IN PLAYING THE BALL

 FOUR HITS: a team hits the ball four times before returning it.
 ASSISTED HIT: a player takes support from a team-mate or any structure/object
in order to hit the ball within the playing area.*6
 CATCH: the ball is caught and/or thrown; it does not rebound from the hit.
 DOUBLE CONTACT: a player hits the ball twice in succession or the ball
contacts various parts of his/her body in succession.

SERVICE
 The service is the act of putting the ball into play, by the back-right
player, placed in the service zone.

FIRST SERVICE IN A SET

 The first service of the first set, as well as that of the deciding 5th set is executed
by the team determined by the toss.
 The other sets will be started with the service of the team that did not serve first
in the previous set.

SERVICE ORDER
 The players must follow the service order recorded on the line-up sheet.
 After the first service in a set, the player to serve is determined as
follows:
1. when the serving team wins the rally, the player (or his/her substitute)
who served before, serves again;
2. when the receiving team wins the rally, it gains the right to serve and rotates
before actually serving. The player who moves from the frontright position to the
back-right position will serve.

AUTHORIZATION OF THE SERVICE

 The 1st referee authorizes the service, after having checked that the two
teams are ready to play and that the server is in possession of the ball.

EXECUTION OF THE SERVICE

 The ball shall be hit with one hand or any part of the arm after being tossed or
released from the hand(s).
 Only one toss or release of the ball is allowed. Dribbling or moving the ball in the
hands is permitted.
 At the moment of the service hit or take-off for a jump service, the server must
not touch the court (the end line included) or the floor outside the service zone.
 After the hit, he/she may step or land outside the service zone, or inside the
court.
 The server must hit the ball within 8 seconds after the 1st referee whistles for
service.
 A service executed before the referee's whistle is canceled and repeated.

INTERRUPTIONS
 An interruption is the time between one completed rally and the 1st referee’s
whistle for the next service.
 The only regular game interruptions are TIME-OUTS and SUBSTITUTIONS.
NUMBER OF REGULAR GAME INTERRUPTIONS
 Each team may request a maximum of two time-outs and six substitutions per
set.