LESSON 1

NATURE OF SPORTS

A game, competition, or similar activity, done for enjoyment or as a job, that takes physical effort and
skill and is played or done by following particular rules.

TYPES OF SPORTS
1. INDIVIDUAL
2. DUAL
3. TEAM

How to Prevent Sports Injuries - Six Rules You Can Use to Prevent Sports Injury
o Be in proper physical condition to play a sport. Keep in mind the weekend warrior
has a high rate of injury.
o Know and abide by the rules of the sport. The rules are designed, in part, to keep
things safe.
o Wear appropriate protective gear and equipment.
o Rest. Athletes with a high number of consecutive days of training, have more injuries.
o Always warm up before playing. Warm muscles are less susceptible to injuries.

1. INDIVIDUAL SPORTS

ATHLETICS GYMNASTICS
 THROWS RYTHMIC
 JUMPS ARTISTICS
 RUNS AEROBICS

COMBATIVE

 BOXING PENCAK SILAT

 TAEKWONDO ARNIS
 KARATEDO WUSHU
 JUDO

ARCHERY BILLIARDS CHESS SWIMMING

2. INDIVIDUAL/DUAL SPORTS

 BADMINTON
 TABLE TENNIS
 TENNIS
DUAL SPORTS
 DANCESPORTS
 BEACH VOLLEYBALL

3. TEAM SPORTS
 BASKETBALL  FOOTBALL
 VOLLEYBALL  FUTSAL
 BASEBALL  SOCCER
 SOFTBALL  SEPAK TAKRAW
LESSON 2:PHYSICAL FITNESS COMPONENT RE: SPORTS

Physical Fitness
-is the body’s ability to function efficiency and effectively.
- ability of the individual to do daily task without undue fatigue but has extra reserve in case of
emergency
- It is measurable set of characteristics that is determined by exercise habits.

2 Types of Related Components

1. Health-Related Fitness
- Fitness programs that are prescribed to improve the individual’s overall health
Pertains to the total functioning of the body.
 Body Composition- the relative percentage of muscle, fat, bone and tissues that comprise the
body.
 Muscular Endurance- ability of the muscles to repeatedly exert themselves. Can repeat
movements for long period without undue fatigue.
 Strength- the ability of the muscles to exert an en external force or to lift a heavy weight
 Cardiovascular Fitness- the ability of the heart, blood vessels, blood and respiratory system
to supply fuel and oxygen to the muscles and the ability of the muscles to utilize fuel to allow
sustained exercise. Can persist in physical activity for relatively long periods without undue
stress.
 Flexibility- the range of motion available in a joint. Can move body joints through a full
range of motion in work and in play.
2. Skill-Related Fitness
- fitness components important for success in skillful activities and athletic events. They called skill-
related because people who possess them find it easy to achieve high level of performance in motor
skills, such as those required in sports.
- Refers to the quality of one’s movement skills.
 Agility- the ability to rapidly and accurately change direction of movement of the entire body
in space.
 Power- the ability to transfer energy into force at fast rate. Ability of the muscles to released
maximum force.
 Balance- the maintenance of equilibrium while stationary or while moving.
 Reaction Time- the time elapsed between stimulation and the beginning of reaction to that
stimulation.
 Coordination- the ability to use the senses with the body parts to perform motor tasks
smoothly and accurately.
 Speed- the ability to perform a movement in a short period of time.

Activity 1: Let’s Get To Know

Directions: Identify the different physical fitness component use in the sports activity.

Sports Component/s

100 m run

Triple jumps

Softball

Artistic gymnastics

Dancesports

Badminton

Futsal
 LESSON 3
SPORTS RE: ENERGY SYSTEM

THREE TYPES

1. Anaerobic A-Lactic (ATP-CP) OR ADENOSINE TRIPHOSPHATE-CREATINE

PHOSPHATE (ATP-CP) Energy System
- the “Quick System”
- Anaerobic A-Lactic or ATP-CP is a dominant source of muscle energy for high intensity
physical activities. It provides high bursts of start up energy that lasts around ten seconds or less.
ATP-CP provides immediate energy without requiring any oxygen (anaerobic) and does not
produce lactic acid (a-lactic).
- Supports very brief , high intensity activities like a single-effort vertical jump.
Example: Lifting in cheer dance.

2. GLYCOLYTIC ENERGY SYSTEM OR LACTIC ANAEROBIC ENERGY SYSTEM

- Anaerobic Lactic is also known as the glycolytic energy system, an energy system that
supplies energy for medium to high intensity physical activities. These high intensity
activities usually last from ten seconds to two minutes.
- As your ATP-CP system pops out, your glycolytic system steps in and keep you moving for
about another minute or so before it also begin to run out of fuel.
Example dance routine in cheerdance.

3. OXIDATIVE SYSTEM or AEROBIC SYSTEM

- Aerobic energy system provides energy for low intensity physical activities that last from two
minutes to a few hours. Aerobic energy system, compared to ATP-CP and glycolytic energy
system, requires much longer oxygen in muscles in doing physical activities like long
distance swimming running and playing sports (e.g. basketball, soccer, futsal).
- Is the slow-burning heating system, it is fueled mainly on the fat and glucose, and it is the
only one that directly needs oxygen to function among 3 metabolic pathways that support
exercise.
- The most essential energy system of all, constantly dynamic and generates tons of energy.
Supports long-duration, lower-intensity activities like walking, distance running.

Energy Intensity Duration Lactic Acid Oxygen Examples

System Production Requirement

Anaerobic A High Lasts 10 Does not Does not Shot put, 100-
Lactic seconds or less produce lactic require oxygen meter sprint
acid

Anaerobic Medium to Lasts 10 Produces Does not 400m to 800m

Lactic High seconds to 2 lactic acid require oxygen sprint
minutes

Aerobic Low Lasts 2 Does not Requires 3-km run, long

Energy minutes to a produce lactic oxygen distance
System few hours acid swimming,
playing sports
(e.g.
basketball,
soccer, futsal)
Activity 2: Let’s Reflect Directions: Answer the following questions below.

1. How will you differentiate anaerobic a-lactic and anaerobic lactic system? What do they have in
common? Explain.

2. How does the aerobic energy system work in our body? How does it differ from 2 anaerobic
systems? Explain.
 LESSON 4:

ATHLETICS

-The father of Athletics is Baron Fier Coubertin.

-Originated in Athens, Greece
-From the greek word Athlos means “contest”

RUNNING

1. SPRINT
-Races over short distances, or sprints, are among the oldest running competitions. Sprinting events
are focused around athletes reaching and sustaining their quickest possible running speed.
Athletes remain in the same lane on the running track throughout all sprinting events.
-Three sprinting events are the 100 metres, 200 metres, and 400 metres.
2. MIDDLE DISTANCE
The most common middle-distance track events are the 800 metres, 1500 metres and mile run,
although the 3000 metres may also be classified as a middle-distance event. Runners start the race
from a standing position along a curved starting line and after hearing the starter's pistol they head
towards the innermost track to follow the quickest route to the finish.
3. LONG DISTANCE
There are three common long distance running events in track and field competitions: 3000 metres,
5000 metres and 10,000 metres. In terms of competition rules and physical demands, long distance
track races have much in common with middle-distance races, except that pacing, stamina, and race
tactics become much greater factors in performances.
4. RELAY RACES
Relay races are the only track and field event in which a team of runners directly compete against
other teams.[46] Typically, a team is made up of four runners of the same sex. Each runner completes
their specified distance (referred to as a leg) before handing over a baton to a teammate, who then
begins their leg upon receiving the baton. There is usually a designated area where athletes must
exchange the baton. Teams may be disqualified if they fail to complete the change within the area, or
if the baton is dropped during the race. A team may also be disqualified if its runners are deemed to
have wilfully impeded other competitors.
There are two very common relay events: the 4×100 metres relay and the 4×400 metres relay. The 4 ×
100 m event is run strictly within the same lane on the track, meaning that the team collectively runs
one complete circuit of the track. Teams in a 4 × 400 m event remain in their own lane until the
runner of the second leg passes the first bend, at which point runners can leave their lanes and head
towards the inner-most part of the circuit. For the second and third baton change overs, teammates
must align themselves in respect of their team position – leading teams take the inner lanes while
teammates of the slower teams must await the baton ON OUTER LANES.
HURDLING
Races with hurdles as obstacles were first popularised in the 19th century in England.
By far the most common events are the 100 metres hurdles for women, 110 m hurdles
for men and 400 m hurdles for both sexes.

JUMPS
1. LONG JUMP
The long jump is one of the oldest track and field events, having its roots as one of the events within
the ancient Greek pentathlon contest. The athletes would take a short run up and jump into an area of
dug up earth, with the winner being the one who jumped farthest. Athletes sprint along a length of
track that leads to a jumping board and a sandpit. The athletes must jump before a marked line and
their achieved distance is measured from the nearest point of sand disturbed by the athlete's body.

2. TRIPLE JUMP
Similar to the long jump, the triple jump takes place on a track heading towards a sandpit. Originally,
athletes would hop on the same leg twice before jumping into the pit, but this was changed to the
current "hop, step and jump" pattern from 1900 onwards
3. HIGH JUMP
Athletes have a short run up and then take off from one foot to jump over a horizontal bar and fall
back onto a cushioned landing area.

THROWING
1. SHOT PUT
The genesis of the shot put can be traced to pre-historic competitions with rocks. Cannonball throwing
competitions within the English military provided a precursor to the modern sport. The term "shot"
originates from the use of round shot-style ammunition for the sport. This was amended to a circle
area with a seven-foot diameter and the weight of the shot was standardized to 16 pounds (7.26 kg)
and a women's competition using a 4 kg (8.82 lb) shot
2. DISCUS THROW
In the discus throw, athletes compete to throw a heavy disc the farthest. In standard competitions,
athletes throw the disc from a set circular arc and take turns in a series of throw, with the singular
best effort deciding the victor. The discus implement was standardised to 2 kg (4.4 pounds) in
weight and 22 cm (8 inches) in diameter .
3. JAVELIN THROW
As an implement of war and hunting, javelin throwing began in prehistoric times. The modern event
features a short run up on a track and then the thrower releases the javelin before the foul line. The
current javelin specifications are 2.6 to 2.7 m in length and 800 grams in weight for men, and 2.2 to
2.3 m and 600 g for women.
4. HAMMER THROW
Featured events such as throwing either a weight attached to a rope, a large rock on a wooden handle,
or even a chariot wheel on a wooden axle.[90] Other ancient competitions included throwing a cast iron
ball attached to a wooden handle – the root of the term "hammer throw" due to their resemblance to
the tools. The weight of the metal ball was set at 16 pounds (7.26 kg) while the attached wire had to
measure between 1.175 m and 1.215 m.[91]

LESSON 5
BADMINTON

Activity 1: Arrange me
Direction: GROUP THE CLASS INTO 5 GROUPS. EACH. Arrange the jumbled letters to
from the correct word.
DOPR ACKETR
ESREV IRDB
HOST SMSHA

BADMINTON
Games employing shuttlecocks have been played for centuries across Europe, but the modern game of
badminton developed in the mid-19th century among the British as a variant of the earlier game of
battledore and shuttlecock. ("Battledore" was an older term for "racquet".) [4] Its exact origin remains
obscure. The name derives from the Duke of Beaufort's Badminton House in Gloucestershire,
The game may have originally developed among expatriate officers in British India,[8] where it was
very popular by the 1870s. Early on, the game was also known as Poona or Poonah after the garrison
town of Pune.
Equipment and Facilities

 COURT  RACKET
 NET  SHUTTLECOCK
 POST

Court
The court is rectangular and divided into halves by a net. Courts are usually marked for both
singles and doubles play. The doubles court is wider but shorter than the singles court.

Net
The net is 1.55 metres (5 ft 1 inch) high at the edges and 1.524 metres (5 ft) high in the centre. The net
posts are placed over the doubles sidelines, even when singles is played.
The minimum height for the ceiling above the court is not mentioned in the Laws of Badminton.
Nonetheless, a badminton court will not be suitable if the ceiling is likely to be hit on a high serve.

Equipment

Racquets
Badminton racquets are lightweight, with top quality racquets
weighing between 70 and 95 grams (2.5 and 3.4 ounces)
not including grip or strings.
Badminton strings are thin, high performing strings with thicknesses
ranging from about 0.62 to 0.73 mm.

Shuttlecock
A shuttlecock with a plastic skirt Shuttlecocks with feathers

A shuttlecock (often abbreviated to shuttle; also called a birdie) is a high-drag projectile, with an open
conical shape: the cone is formed from sixteen overlapping feathers embedded into a rounded cork
base.

BASIC SKILLS
 SERVICE  DROP
 GRIP  CLEAR
 STROKE  BASIC FOOTWORK
 SMASH

SERVING
- A stroke used to put shuttlecock into play
at the start of each rally.

 When the server serves, the

shuttlecock must pass over the short
service line on the opponents' court or
 it will count as a fault.( Short/Long
service)
 At the start of the rally, the server and
receiver stand in diagonally opposite
service courts (Illegal Service)
 a badminton serve must be hit below
waist height and with the racket shaft
pointing downwards, the shuttlecock
is not allowed to bounce
 the players stand inside their service
courts. In singles, the server stands in
their right service court when their
score is even, and in her/his left
service court when her/his score is
odd. (Wrong court)
STROKES
GRIP
THE SHOTS
 Badminton Smash is the most potent
of all badminton shots. It can be
played
bothon the forehand and backhand sides. The
smash is a shot hit with power
and speed downward to your opponent's court.
 Backhand & Forehand Clear. The
purpose of the forehand clear is
used to force your opponent to the rear court.
It can be played as an attacking
shot or as a defensive shot. The attacking clear
is hit faster and flatter into the rear corners.
 badminton drop shot to move your
opponent to the frontcourt. A slow
drop shot shall land in your opponent's
frontcourt area, as close to the net as
possible. The point of impact is above the
racket shoulder.
SCORING
 Each game is played to 21 points, with
players scoring a point whenever they
win a rally regardless of whether they.
 A match is the best of three games.
 If the score reaches 20-all, then the
game continues until one side gains a
two-point lead (such as 24–22), except
when there is a tie at 29-all, in which
the game goes to a golden point.
Whoever scores this point will win.
Lets
If a let is called, the rally is stopped and
replayed with no change to the score. Lets may
occur because of some unexpected disturbance
such as a shuttlecock landing on a court
(having been hit there by players playing in
adjacent court) or in small halls the shuttle
may touch an overhead rail which can be
classed as a let.
If the receiver is not ready when the service is
delivered, a let shall be called; yet, if the
receiver attempts to return the shuttlecock, the
receiver shall be judged to have been ready.
Activity 2: TRUE or FALSE
DIRECTION: WRITE TAMA IF THE
STATEMENT IS TRUE AND MALI IF THE
STATEMENT IS FALSE.
1. Poona is the name of the game in
India.
2. The court of singles in badminton is
wider than the court in doubles.
3. Shuttlecock is formed from 18
overlapping feathers embedded into a
rounded cork base.
4. Service is a stroke used to put
shuttlecock into play at the start of
each rally.
5. The server stands in their right service
court when their score is odd.
6. Forehand strokes are hit with the back
of the hand leading like hitting with
the knuckles.
7. The smash is a shot hit with power
and speed downward to your
opponent's court.
 8. A clear shot shall land in your
opponent's frontcourt area, as close to
the net as possible.
9. Each game is played to 21 points with
players scoring a point.
10. Fault is called when a players hitting
the shuttlecock twice before it goes
over the badminton net.

LESSON 7
Four Types of Eating

 Fueling for Performance

Before heavy training, an athlete needs the right kind of food that can provide the proper fuel for his
or her energy requirement. There should be a balance among all food groups: carbohydrates, protein,
fats, minerals, vitamins, and water that will provide the body what it needs for an effective and
optimum performance. Athletes usually practice this sort of structured diet for good body
composition, athletic performance, and recovery. In addition, athletes need to eat a variety of food to
stabilize the condition of the body. They need to eat regular meals and snacks and get enough calories
to fuel the body for training and athletic events. Athletes also need to drink more fluids as compared
to non-athletes. This helps them to avoid dehydration which can cause dizziness, muscle cramps, and
lightheadedness.

 Emotional Eating
Emotional eating is the practice of consuming large amounts of food in response to emotions instead
of hunger. Many people turn to food as a source of comfort, a stress reliever, or as a reward. Eating as
a coping mechanism is unhealthy because the problem is not addressed. Eating makes someone feel
better for a while but the emotion (or its cause) remains unaddressed. Overcoming this unhealthy
habit means teaching an emotional eater healthier ways to deal with stress and to develop better eating
habits. If it is not resolved, emotional eating can lead to obesity and weight gain.

 Social Eating
Many times in our lives, we get invited to partake of all the scrumptious food on the table during
celebrations. Oftentimes, we indulge even if we are not hungry for the sake of being sociable and to
not offend the host or the group. This is called Social Eating. Sometimes, peer pressure is the reason
why one feels compelled to consume more calories than planned. Social eating can directly affect a
person’s health, leading to obesity and other health-related problems. While most of us try to maintain
a good eating habit, attending social events with lots of eating can get in the way. This only makes a
healthy eating habit difficult to maintain.

 Distracted Eating
Have you tried eating while watching your favorite show or sports team on TV? Eating while
watching TV for extended periods of time poses a serious risk to your health. Many do not pay
attention to their meal as they are distracted with what they are watching, thus they tend to eat more.
Others spend time eating junk food, sweets and soft drinks while watching TV. This type of diet leads
to overweight, obesity, and even increased risk to diseases like diabetes and hypertension. Aside from
consuming too much food, it promotes an unhealthy lifestyle—leading a sedentary lifestyle rather
than going out and doing physical activities.
Eating is important but we must learn to manage it properly. Too much or too little food consumed is
unhealthy. It is better to maintain a balanced diet and healthy lifestyle to prevent illness. No one have
control our eating habits except ourselves.

Activity 3: I Realize

Directions: Answer the following questions.

1. Do you have a healthy eating habit? Why did you say so? Explain.
2. In your self- check, what are some eating habits that you think should change? Why?

3. What eating habits should you do? Why?

LESSON 8
ASPECTS OF DEVELOPMENT

1. Physical - good physical fitness and confidence in your personal ability to take care of health
problem.
Physically well individuals are physically active, exercise regularly, eat a well-balanced diet, maintain
body weight, get sufficient sleep, practice safe sex, avoid harmful drugs including tobacco and alcohol
2. Emotional - ability to understand your own feelings, accept your limitations, achieve emotional
stability.
- It implies the ability to express emotions appropriately, adjust to change, cope with stress in healthy
way and enjoy life despite its occasional disappointments and frustrations. (fun, happy, self
confidence)
3. Mental- a state in which your mind is engaged in lively interaction with the world around you.
Implies that you can apply things you have learned, create opportunities to learn more and engage
your mind in lively interaction with the world around you.
4. Social - the ability to relate well to others, both within and outside the family unit
Endows you with the ease and confidence to be outgoing, friendly and affectionate towards others.
(Discipline, friendship, cooperation, teamwork, camaraderie)
5. Spiritual- the sense that life is meaningful, that life has a purpose, and that some power brings all
humanity together, the ethics, values and morals that guide you and give meaning and direction to life.
(self confidence, Fighting spirit)

VOLLEYBALL

In the winter of 1895[3], in Holyoke, Massachusetts (United States), William G. Morgan, a YMCA
physical education director, created a new game called Mintonette, a name derived from the game of
badminton,[4] as a pastime to be played (preferably) indoors and by any number of players. The game
took some of its characteristics from other sports such as tennis and handball.
Volleyball is derived from the word “volley” meaning to keep the ball into the air.
It is a team sport in which two teams of six players are separated by a net.
The objective of the game is to hit the ball over’s opponent court in such a way that the opponent
could not return the ball.
The game continues, with the first team to score 25 points by a two-point margin awarded the set.
Matches are best-of-five sets and the fifth set, if necessary, is usually played to 15 points. Using a
rally point system.

RULES OF THE GAME

Volleyball court

A volleyball court is 9 m × 18 m (29.5 ft × 59.1 ft), divided into equal square halves by a net with a
width of one meter (39.4 in).[15] The top of the net is 2.43 m (7 ft11 11⁄16 in) above the center of the
court for men's competition, and 2.24 m (7 ft4 3⁄16 in) for women's competition, varied for veterans and
junior competitions.[2]

Rotation pattern

After a team gains the serve (also known as siding out), its members must
rotate in a clockwise direction, with the player previously in area "2" moving
to area "1" and so on, with the player from area "1" moving to area "6".Each
player rotates only one time after the team gains possession of the serve.
The player who is not in the proper position during service will violate of
positional fault.

The ball
FIVB regulations state that the ball must be spherical, made of leather or synthetic leather, have a
circumference of 65–67 cm, a weight of 260–280 g and an inside pressure of 0.30–0.325 kg/cm2.

GAME PLAY

 The ball is put into play by the right back-row player who serves the ball by hitting it over the
net to the opponent's court. When a back row player attacks the ball by jumping from behind
the 3m line before hitting the ball is called Back Row Attack.
 A team is allowed to hit the ball three times (in addition to the block contact) to return it to
the opponent's court. In terms of four hits the violation is 4 hits.
 A player is not allowed to hit the ball twice consecutively, except when attempting a block. If
not the violation is Double contact.
 The rally continues until the ball touches the ground/floor, goes "out" or a team fails to return
it to the opponent's court or commits a fault.
 A player "lifts" or "carries" the ball (the ball remains in contact with the player's body for too
long). It is called a “Carry”.
 A player touches the net with any part of his or her body or clothing while making a play on
the ball (with the exception of the hair). It is called a “Net”. In the course when the player
hand enters above the opponents court over reach in is the violation, while below the net
across the center line is entering violation.

 A back-row player spikes the ball while it is completely above the top of the net, unless he or
she jumped from behind the attack line (the player is, however, allowed to land in front of the
attack line). The violation is back row attack.

 When serving, a player steps on the court or the end line before making contact with the ball.
This is also called a foot fault.
 8 seconds is given for the server to serves the ball.

 Service can be from anywhere along the end line. If the ball hits the line, it is in.
 In blocking, a back row player cannot block with in 3m area or if not commits illegal
blocking.

Libero
The libero is a player specialized in defensive skills: the libero must wear a contrasting jersey color
from his or her teammates and cannot block or attack the ball when it is entirely above net height.
When the ball is not in play, the libero can replace any back-row player, without prior notice to the
officials. This replacement does not count against the substitution limit each team is allowed per set,
although the libero may be replaced only by the player whom he or she replaced.
The libero is, generally, the most skilled defensive player on the team. Furthermore, a libero is not
allowed to serve.

BASIC SKILLS
SERVE, PASS, SET, ATTACK, BLOCK AND DIG.

1. SERVE
Service is an act of putting the ball in play.
The action is done with arm swing that sends the ball over the net into the opponent's court.
A serve is called an "ace" when the ball lands directly onto the court or travels outside the court after
being touched by an opponent. The players of the serving team rotate their position on the court in a
clockwise manner.
Types of serve

 Underhand: a serve in which the player strikes the ball below the waist instead of tossing it
up and striking it with an overhand throwing motion. Underhand serves are considered very
easy to receive and are rarely employed in high-level competitions.
 Overhand: an overhand serve where the ball is hit with no spin so that its path becomes
unpredictable.

2. PASS
- A player making a forearm pass or bump

- Used to receive the ball from your opponents, as in service, or as a technique to accurately
control the ball in a way that eliminates lifting or carrying the ball.
The skill of passing involves fundamentally two specific techniques:
- Underarm pass, or bump - where the ball touches the inside part of the joined forearms or
platform, at waist line.
- Overhand pass - where it is handled with the fingertips, like a set, above the head.

3. SET
The set is usually the second contact that a team makes with the ball. The main goal
of setting is to put the ball in the air in such a way that it can be driven by an attack
into the opponent's court. The setter coordinates the offensive movements of a team,
and is the player who ultimately decides which player will actually attack the ball.
There is also a jump set that is used when the ball is too close to the net. In this case the setter usually
jumps off his or her right foot straight up to avoid going into the net.

4. ATTACK
The attack, also known as the spike, is usually the third contact a team makes with
the ball. The object of attacking is to handle the ball so that it lands on the opponent's
court and cannot be defended. A player makes a series of steps (the "approach"), jumps,
and swings at the ball.
Ideally the contact with the ball is made at the apex of the hitter's jump. At the moment of contact, the
hitter's arm is fully extended above his or her head and slightly forward, making the highest possible
contact while maintaining the ability to deliver a powerful hit.

BLOCK
Blocking refers to the actions taken by players standing at the net to stop or alter an opponent's attack.
A block that is aimed at completely stopping an attack, thus making the ball remain in the opponent's
court, is called offensive. A well-executed offensive block is performed by jumping and reaching to
penetrate with one's arms and hands over the net and into the opponent's area.
Blocking is also classified according to the number of players involved. Thus, one may speak of
single (or solo), double, or triple block.

6. DIG
Digging is the ability to prevent the ball from touching one's court after a spike or attack,
particularly a ball that is nearly touching the ground. Resembles a forearm pass from a
low ready position and is used more for balls that are hit near the defender.
A player may sometimes perform a "dive", i.e., throw his or her body in the air with a
forward movement in an attempt to save the ball, and land on his or her chest.
When the player also slides his or her hand under a ball that is almost touching the
court, this is called a "pancake". When used correctly, it is one of the more spectacular
defensive volleyball plays.
Sometimes a player may also be forced to drop his or her body quickly to the floor
to save the ball. In this situation, the player makes use of a specific rolling technique
to minimize the chances of injuries.

LESSON 6
BASKETBALL
Activity 1: What I know
Divide the class into three (3) groups.
Draw a big basketball ball. Inside the ball write any terms/words that related to basketball rules and
describe each word. Choose in the group the leader to present your output. Each group will be given 5
min. to discuss and 2 min. to present.

Basketball is a handball game usually played by two teams of five players on the court. A basketball
is a spherical object that rolls and bounces. The objective is to get the ball through a hoop mounted
high on a backboard at back end.
December 1891, James Naismith, a Canadian physical education teacher at Springfield College in
Springfield, Massachusetts invented an indoor game called basketball. He invented the sport to keep
his students from becoming bored during the winter. Naismith wrote the basic rules and then nailed a
peach basket onto a 20-foot tall pole. Unlike modern basketball hoops, the bottom of the peach-basket
was still there, so after a point was scored, somebody had to get the ball out of the basket with a long
stick. Over time, people made a hole at the bottom of the basket so the ball could go through more
easily.

Rules
The aim of basketball is to score more points than the other team, by shooting the ball in the basket.
Baskets can be worth 1, 2, or 3 points. You get points by shooting the ball into the opponents' basket.
The team with the most points at the end of the game wins.

Equipment
The court, where the game is played, is a rectangle, and at both end lines there is a goal called a
"hoop" in the shape of a circle basket with the bottom cut out.
In each game of basketball these things are required:

 Basketball
 Basketball court
 Basketball hoop and backboard

Playing regulations
A game of basketball is made up of four different quarters, each ten (or in the National Basketball
Association, 12) minutes long. In the NCAA, or National Collegiate Athletic Association, there are 2,
20 minute halves. At the start of every game the referee throws the basketball up in the air, and one
player from each team tries to hit it to their teammates, that is called a "jump ball."
At the start of each quarter the team who has the possession arrow pointing towards their hoop gets
the ball. Then the arrow is switched, and the next team gets the ball next quarter.
After four quarters, the team who scores the most points wins. If the two teams score the same
number of points, there is a five-minute "overtime" to see who can score more points. "Overtime" can
be played over and over until one team finally scores more points.
While playing the game, players on one team try to stop players on the other team from scoring. Each
normal score is worth two points; however, if a player throws the ball into the hoop from behind the
large arced line on the court, called the "3-point line," the score is worth three points.
If a player does something illegal in the game, it is called a "foul." If a player fouls someone on the
other team who is shooting the basketball, the player who was fouled gets to shoot "free throws" from
the "foul line". A free throw is a shot that no one is allowed to try to block. Each successful free throw
is worth one point.
Once a player commits five fouls, he is no longer allowed to play in the game, and a player on the
bench must go in the game immediately.

Officials
In a game of basketball, there are a number of officials who are not from either team, who are there to
help. Officials are important to the game, and help it run efficiently. Here is a list of some of these
people:
  Referee There are either one or two or three or four or five umpires in a game of basketball.
It is the umpires' job to make the game more fair by enforcing the rules of the game.
 Time Keeper There is one timekeeper whose job is to keep track of the time and to tell the
umpires when time for each quarter has run out. He is also in control of adding the scores
onto the scoreboard.
 Scorekeeper There is one scorekeeper whose job is to keep track of and record all points
scored, shots attempted, fouls made and timeouts called.
 Assistant Scorekeeper There is one assistant scorekeeper in a game of basketball. his job is
to assist the scorekeeper, by telling him the players who score points, and to hold up a
number for each foul called, showing everyone the number of fouls the specified player has
for the game.
 Shot Clock Operator There is one shot clock operator and his job is to keep resetting and
holding the device when needed or told to by an umpire. This person needs to have good
reflexes and quickness, as he has to quickly reset the timer when the game resumes.

Basketball terms
There are some basketball terms that players have to understand when playing the game. Here are
some terms:

 Free throw is a basketball throw from the free-throw line from either personal, technical,
unsportsmanlike or disqualifying fouls. Each free-throw made is worth one point. The
amount of free-throws attempted are determined by the following:
o missed field goal and a drawn foul will result in 2 free throws
o made field goal and a drawn foul will result in 1 free throw
o missed 3-point attempt and a drawn foul will result in 3 free throws
o made 3-point attempt and a drawn foul will result in 1 free throw
o unsportsmanlike foul will result in 2 free throws and the same team's possession. (In
all North American rule sets, this foul is called a "flagrant foul", with the same
penalty.)
o technical foul will result in 2 free throws and the same team's possession. (In the
NBA and WNBA, technical fouls result in 1 free throw instead of 2.)
 Field goal is any made shot in normal play. Field goals are worth 2 points, unless the shooter
was outside the three-point line, in which case it is worth 3 points.
 Personal foul is any contact, committed by a player of the other team, thought, by the
umpires, to have caused a disadvantage.
 Blocking foul  Charging/offensive
 Illegal use of hand foul
 Excessive swing of  Double foul
elbow  Unsportsmanlike
 Pushing foul  Holding foul

 Technical foul is a violation of certain basketball rules. They include:

o fighting or threatening to fight with another person
o entering the basketball court when it is not a substitution time
o a player being out of bounds (away from the court) to gain an advantage
o having too many players play on the court
o refusing to sit on the bench
o returning to play when a player is disqualified (loses his privileges to play).
o yelling and/or swearing at another player or an official.
 Rebound is the act of catching the basketball after a shot has been attempted, but missed.
 Assist is to pass a teammate the ball, which then the teammate immediately shoots into the
basketball ring successfully. 2-3 dribbles are allowed after catching the ball for assist to be
counted.
  Steal is to take the ball away from a person who is dribbling, shooting or passing without
physically touching the person (committing a foul).
 Turnover is when the team that controls the ball loses control and the other team gains
control.
 Substitution is the act of replacing a player from the court to an another player sitting on the
bench.
 Shot clock is a clock designed to limit the time a team has to shoot a basketball. The shot
clock is different in different leagues, but it is usually between 24 seconds and 35 seconds.
After time runs out, the ball is automatically given to the opposing team unless they shot,
before the clock runs out, and hit the rim or the ball enters the basket.
 Substitute (subs) is when a player on the bench swaps for a player on the court. The player
on the bench is allowed to play and the player sits on the bench.
 Jump ball happens at the start of every game. This is where the ball gets thrown up from the
centre circle and one person from each team jumps for it, aiming to hit it to one of his team
mates.
 Alternating possession -At the start of the game there is a jump ball. Whichever team "wins"
the jump ball gets the arrow pointed towards their goal. Each time the rules mention it the
ball gets given to the team who is trying to score in the direction of the arrow and the arrow
gets turned.

Violation –

 Travel is when a player in possession of the ball moves both feet without dribbling the ball.
If a player travels, the ball is automatically given to the opposing team.
 Double dribble is when a player dribbles the ball and picks it up and then dribbles it again
without having shot or passed it. Dribbling the ball with two hands is also a double dribble. If
a player double dribbles, the ball is automatically given to the other team.
 Carry is when a player physically turns the ball over with their hands whilst dribbling it.
 Backcourt violation is when a player crosses the half-court line and walks backwards over
the line while in possession of the ball, or passes to another player who is behind the half-
court line. Note that this rule does not apply if a defensive player taps the ball, and it goes
beyond the half-court line, and the offensive player retrieves it in the "backcourt".
 3-second violation is when a player stands in the lane (an area marked by the big square in
front of the basket) for more than 3 seconds. The offensive team that commits a 3-second
violation will lose the possession of the ball.
 8- or 10-second violation is when the team with the ball fails to advance the ball past the
center line within the allowed time. The offensive team will lose possession.
 5 seconds violation
 Travelling
 Kick ball
 Step in the line

BASIC SKILLS IN BASKETBALL

 DRIBBLING
 PASSING
 CHEST PASS
 BOUNCE PASS
 OVERHEAD PASS
 SHOOTING
 REBOUNDING
 RUNNING
PREPARED BY:

MA. CRISTINA D. GALMAN

SAnD Coordinator

RECOMMENDING APPROVAL:

GEMMA U. PACAMALAN
OIC, Assistant Principal II

APPROVED BY:

GRACE T. MACABABBAD
School Principal II