PHYSICAL FITNESS – components and exercises

→ is the functional capacity of the body that allows for an improved quality of life
→ body’s ability to do work with alertness and vigour

COMPONENTS
1) Health-related – direct relationship to good health and reduces the risk of hypokinetic
diseases
body composition - refers to the relative percentage of muscles, fat bones, and
other tissues that comprise the body
cardiovascular endurance - ability of the heart, lungs, blood, blood vessels, and
respiratory system to supply fuel and oxygen to the muscles
muscular endurance - ability of the muscles to repeatedly or continuously exert
force
flexibility - range of motion available in a joint
muscular strength - ability of the muscles to exert an external force

2) Skill-related
agility - ability to rapidly and accurately change the direction of the movement of
the entire body in space
balance - ability to maintain state of equilibrium while moving
coordination - ability to use senses w/ the body parts to perform motor tasks
smoothly and accurately
power - ability to transfer energy into force at a fast rate, combination of muscular
strength and speed
speed - ability to perform a movement at a short period of time
reaction time - refers to the time that elapses between stimulation and the
beginning of reaction to the stimulation

PRINCIPLE of OVERLOAD
principle of fitness that increases the following elements of exercising:
- frequency
- intensity
- time

SPORTS
→ an activity that require physical actions and skills where individual or teams compete under a
set of rules
1) Individual sports - played by one participant on each competing side
faster a higher amount of discipline, self confidence, focus, and passion
2) Dual sports - played by two competing pairs
3) Team sports - played by three or more players
many variables are considered to determine the success or failure of the team
 TABLE TENNIS
a.k.a. ping-pong and whiff-whaff
a sport in which two or four players hit a lightweight ball (ping-pong ball), back and forth
across a table using small solid rackets
except for the initial serve, players must allow a ball played toward them to bounce once
on their side of the table and must return it so that it bounces on the opposite side
point is scored when a player fails to return the ball within the rules
spinning the ball alters its trajectory and limits an opponent’s options, giving the hitter a
great advantage

HISTORY
is a game of every recent origin it is started as variation of lawn tennis and first played on
dining room table tops in Great Britain
this game spread to other countries of Europe and Asia
found a place in the modern olympic games only in the year 1988 at Seoul, South Korea
is governed by the worldwide organization International Table Tennis Federation (ITTF),
founded in 1926 w/ 226 member associations
1988-2004:
1) men’s singles and doubles
2) women’s singles and doubles
2008:
- team event has been played instead of the doubles
England, late 19th century – made its appearance
first game been played using:
1) champagne cork (ball)
2) cigar boxes (bats)
3) books (net)
1890 – David Foster, attracted by its wide appeal, introduced the first game of tennis on
a table
1897 – first national championships were organized in Hungary
1901 (U.S.) – E.C. Gould introduced the first bats covered in rubber and rubberized
pimple

COURT DIMENSION/VENUE
rectangular surface:
- 9 ft (274 cm) long
- 5 ft (152.5 cm) wide
playing surface:
- 2 ft
- 6 in (76 cm) above the ground
table surface:
- dark colored
 - ¾ inch (2cm) white line running along each edge

EQUIPMENT and GEAR

1) Ball
spherical, 40 mm in diameter
made of celluloid, weighs 2.7 gm
2) Net
placed at the center
Is placed 6 in. (15.25 cm) above the playing surface
3) Racket
flat and rigid
min. 85% of blade thickness should constitute natural wood

GRIPS
1) Pen Hold – is so-named because one grips the racket similarly to the way one holds a
writing instrument
2) Shake Hand – one grips the racket similarly to the way one performs a handshake

STROKES
1) Backhand Push
2) Forehand Push (need to impart some backspin) – makes it hard for your opponent to
attack the ball by pushing short, your opponent will not be able to take a full swing
3) Forehand Topspin (fun strokes) – once you learn how to import a strong topspin, it will
become a very consistent stroke
4) Backhand Topspin – being able to play such an aggressive short from your backhand
side, your opponent will find it difficult to stop you gaining the initiative
5) Backhand Block – used against an attacking topspin
6) Forehand Block – used against an attacking topspin; as your opponent shot will be fast,
you won’t need to make the pace yourself
7) Forehand Smash – used as an attacking stroke to try and win the point

BADMINTON
→ a racquet sport played using racquets to hit a shuttlecock across a net
often played as a casual outdoor activity in a yard or on a beach; formal games are
played on a rectangular indoor court

HISTORY
developed in British; India from the earlier game of battledore and shuttlecock (very
popular by the 1870s)
1992: debuted as a Summer Olympic sport
1) men’s singles and doubles
2) women’s singles and doubles
 four years later: mixed doubles was added
players require:
- aerobic stamina
- agility
- strength
- speed
- precision
1850s: ball badminton, a form of the game played with a wool ball was being played in
Thanjavur
Battledore: older term for racquet
- derives from the Duke of Beaufort’s Badminton House in Gloucestershire
1860: Isaac Spratt published a booklet entitled Badminton Battledore-A new game
1863: Cornhill Magazine “Battledore and Shuttlecock played with sides, across a string
suspended some five feet from the ground”
similar games were played for centuries across Eurasia:
- Greece
- Egypt
- China
- India
- Japan

EQUIPMENT
1) Battledore (bat or paddle)
2) Shuttlecock (bird or birdie)

POSITIONS:
1) Grip (handshake grip - forehand and backhand)
2) Ready position and footwork
3) Serve (short serve - forehand and backhand
Forehand and Backhand:
4) Overhead Stroke
5) Clear
6) Drop
7) Smash
8) Drive