RACKET

SPORTS
PHYSICAL EDUCATION AND HEALTH 11
SECOND SEMESTER-MIDTERM
RACKET SPORTS

• Racket sports are

characterized by the use of
an implement (racket) to
volley an object over to the
other side of the court over a
net.
BADMINTON
Badminton
• Badminton is a sport very much like
tennis,and is played using rackets
specific for that sport. A shuttlecock or
a feathered cork acts as a missile that is
rallied back and forth over a high net.
The racket can be used with a lot of
wrist movements, as the material is
light.
• The court is 44 feet long and 17 feet wide for singles, and 20 feet
wide for doubles.
 Four common shots or strikes in
badminton:

• The CLEAR is a lob, where the shuttlecock is hit to

go high over the opponent.
• The DROP is a strike that allows the shuttlecock to
go over the net gently.
• The DRIVE is a strike that shoots the shuttlecock
forward in a straight line.
• The SMASH stroke shoots the shuttlecock
downward.
Four strokes in Badminton
• Forehand stroke is hitting from
the racket side.
• Backhand stroke is hitting from
opposite the racket side.
• Underhand stroke is used when
the shuttlecock is coming in low,
while the
• Overhand stroke is used when
the shuttlecock is coming in high
and goes past overhead.
Table Tennis
• Table tennis, sometimes called ping pong, is
played on a table with a net at the middle,
volleying a light ball using rackets or paddles
(sometimes called bats). On the receiving
end, the player must allow a bounce off on his
or her side of the table before returning the
ball.
In summary, points are awarded on any of the following situations:

• 1. ball bounces twice

• ball does not hit after a bounce on one's side
• ball bounces on one's side after hitting
• 4. hitting a ball before it bounces on one's side
• 5. hitting a ball twice
• 6. ball touches anything other than the paddle
• 7. not returning the ball
• 8. touching the table with the free hand
• 9. unsuccessful service
 • The penhold grip, because of the
position of the thumb and index
fingers, is similar to how one holds a
pen. The shakehand grip is named after
a position of the fingers where the
index finger and thumb are wide apart,
in the manner of a handshake. T
• V-grip is when the forefinger and the
middle finger sandwiches the blade.
Types of Grips The Seemiller grip, named after Danny
Seemiller, is when the thumb and the
in Table Tennis forefinger are placed on the same side.
• In table tennis, strokes are classified into offensive and defensive.
Offensive strokes result in topspin, while defensive strokes result in
backspin. Exceptions to the spin are the smash, block, and the lob. The
terms backhand and forehand are also used in this sport.
Offensive strokes for table tennis
• The speed drive is a fast return, with the bat perpendicular to the
direction of the stroke.
• The loop drive is when the bat is parallel to the stroke and the bat
touches the ball thinly to create a top spin.
• The counter drive is, as the name implies, a counter to drives it is
hitting the ball immediately off the bounce using a short movement
before the ball reaches the highest point off the bounce.
• The flip is a backhand with a flick of the wrist.
• The smash is a drive delivered from a backswing, normally when the
opponent returned the ball too high or close to the net.
 Defensive strokes for table tennis
• The slice is a stroke that cuts, or slices, under the ball
to create a backspin. The chop is a bigger and heavier
slice that cuts straight down.
• The block (or the short) is actuallyputting the bat in
front of the ball to return it. The push-block is a
block with a slight push to produce a spin.
• The side drive is similar to a slice, but it cuts to the
left or right and not downward, which will send the
ball arcing to one side but bouncing off to the other
direction.
• The lob is executed by backing away from the table around 8 to 10
feet and lifting the ball to create a variety of spins to choose sending
the ball high before landing on the opponent's side of the table.
• The stop or drop shot is executed by letting the ball touch the bat and
avoiding hand movement-the ball is to be returned close to the net
when the opponent is far from the back of the table, allowing the ball
to bounce off twice before the opponent can reach it.
Lawn Tennis
• Lawn tennis, or most commonly known as
tennis, has been made the reference of other
sports such as table tennis and badminton
because of its popularity. This sport can be
played in singles, doubles, or mixed
doubles.
• The sport is played in a
court with a net, and
stringed rackets are used to
send a felt-covered rubber
ball back and forth the
court. In this sport, the
winner is determined by
points, games, and sets.
 Basic strokes in
Tennis
• The serve, the forehand drive, and the backhand
drive.
• The serve is performed by placing one foot forward,
tossing the ball with thumb and two fingers, pulling
back for a backswing until the racket is pointing
downward, and finishing off with a stroke with the
arm fully extended and hitting the ball when it is
slightly in front.
SERVE BASICS
The forehand drive is a stroke delivered from across the body.
The backhand drive is a stroke delivered away from the body.
• There are several types of
games both for singles and
doubles in tennis. For
singles games, these are
one ball live, tag team
singles, king of the court,
and champs and chumps.
For the doubles games,
these are team doubles, all
position doubles, and king
of the court doubles.
Health Behaviors, Health Risks Factors,
and Physical Activity (PA) Performance
• Health Behaviors Behaviors that affect health come from good eating
habits, getting enough sleep, and the ability to manage stress.
1. Eating Behavior
• One receives proper nutrition through
the care we give to our diet. The caloric
daily requirement of an average
teenager is approximately 2200 calories
a day. This should come from choice of
foods that will provide proper
sustenance for the body. Minerals such
as iron, iodine, and zinc are trace
elements found in green leafy
vegetables, seafood, liver, and cereals.
Iron can also be found in meat, fish,
chicken, and whole grain, and enriched
breads and cereals. Other vitamins can
be found from these sources.
• We should be careful in what we eat to get enough and proper
nutrition.
• Iron produces hemoglobin, a substance that carries oxygen
throughout the whole body.
• Carotene helps for good eyesight.
• Vitamin B₁, called thiamine, helps give energy.
• Vitamin B2, called riboflavin, has an important function in the
chemical reactions of the body.
• Niacin, a B-complex vitamin, is responsible for the release of energy
for carbohydrates, fats, and proteins.
• Ascorbic acid, or vitamin C, is important in maintaining tendons,
ligaments, and other supportive tissue.
• Another function of vitamin C is that it helps in the easy healing of
wounds, and in the repair of broken bones as well. Potassium, together
with sodium, are minerals called electrolytes which carry impulses for
the cells of the body to communicate. These minerals help in the
maintenance of proper fluid balance, as well as in the contraction and
relaxation of the muscles. Conversely, a deficit of these minerals will
affect the nervous and muscular system, resulting in reduced
performance and cramps. With a proper diet, all these functions will be
normal and healthy.
2. Sleep Rest,
• sleep, and relaxation are important in
maintaining one's health as well.
Approximately, eight hours of sleep
is needed by an individual. However,
young children tend to sleep a bit
more and even take short naps, while
older people tend to have shorter
sleeping hours. Sleep removes
fatigue. It is also during sleep that
muscle repair occurs.
3. Stress Management
• Stress is experienced when demands are placed on someone who finds
it hard to comply with these demands. Events such as death in the
family, divorce, job-related concerns, and other problems may cause
stress. Post-traumatic stress is stress caused by an unnaturally traumatic
experience, leading to the disruption of a person's ability to cope and
function effectively. Chronic stress occurs when someone experiences
repeated and continuing demands that inhibit the person's functions.
Exercise relieves stress and reduces anxiety and depression as well. It
serves as a diversion for a person to relax. Feelings such as anger, fear, and
frustration are also reduced with exercise.
Health Risk
Factors
• There are several known risk
factors to watch out for. These
are family history, cigarette
smoking, hypertension (or
high blood pressure),
hypercholesterolemia (or high
cholesterol count), impaired
fasting glucose levels (high
blood sugar levels), obesity,
and sedentary lifestyle
(physical inactivity).
Physical Activity
Performance
• Physical activity performance is directly
related to eating behaviors, sleep, relaxation,
stress management, and health risk factors.
Proper eating behaviors affect one's physical
performance levels as nutrition affects energy
systems directly. Sleep and relaxation function to
relieve fatigue. Another way to recuperate from
fatigue, is to perform well in physical activities.
Exercise relieves stress in many ways, as well as
reduces health risks such as hypertension,
hypercholesterolemia, high blood sugar, high
blood pressure, and obesity. It also reverses the
sedentary lifestyle.
Types of Eating (Fueling for Performance, Emotional Eating,
Social Eating, and Eating while Watching Television or Sports Events)

• There are several types of eating. Athletes usually

practice proper nutrition through this type of eating
called fueling for performance. In this type of eating,
the athlete carefully selects food that is beneficial for the
sport that he/she is preparing for. Today, carbohydrate-
loading is popular to some athletes. An athlete who
engages in carb- or carbo-loading makes sure that he or
she eats an ample amount of carbohydrates so as to be
prepared to participate in strenuous activities like
aerobics and marathon.
 On the other hand, emotional
eating, social eating, and eating
while watching are types of
unhealthy eating.

• Emotional eating occurs

when a person, in an effort to
relieve stress and negative
emotions due to certain life
events, transforms eating into
an outlet. While it may relieve
a certain level of stress,
excessive emotional eating
could lead to fat deposits.
 Social Eating
• such as eating in parties or other
gatherings, may impel a person to
overeat as parties usually extend for
hours. Besides hefty servings and
proportions, party food are more
appetizing than regular meals. Eating in
front of the television or while
watching sports events may yet be
another cause of unchecked diet.