. 1.

Quarter IIIPhysical EducationDual Sports

. 2. Lesson 1Badminton
. 3. Brief History and Nature of Badminton Badminton started as a children’s
game in medieval England. First known as “battledore and shuttlecock,” it was later
adopted as “Poona” in Pune, India during the British colonization of the country.
The game was launched officially as a aborting event by the Duke of Beaufiord at
the Badminton House in Gloucestershire, where it got its name.
. 4. Gloucestershire became the base of the International Badminton Federation
(IBF), the world’s original governing body of the sport. Founded in 1934, it is now
known as Badminton World Federation (BWF). The sport was introduced at the
Barcelona Olympic in 1992. Badminton is a sport that can be played in singles or
doubles. How badminton is played today is basically the same as it was during the
early times. What is now the racket used to be a paddle known as “battledore.” Just
like the modern racquet, the battledore was used to hit the shuttlecock, or “birdie,”
over to the opponent’s side and keep it in rally.
. 5. Equipments Shuttlecock, also called “birdie,” is the projectile hit back and forth
in badminton. It is composed of sixteen overlapping feathers attached to the base
about 2.5cm to 2.8cm in diameter. It is harder to hit a feather shuttlecock fast,
because there is more drag. Experienced badminton players usually prefer it
because it gives them more control. Also, better play is needed to hit the feather
shuttles. Feather shuttlecocks, however, are more brittle and less durable than
plastic ones. They could be more expensive. In school gyms and amateur club,
plastic shuttlecocks are more often used than feather one. These shuttlecocks do
not break easily and usually are less expensive.
. 6. Racket or racquet is the instrument used to hit the shuttlecock. It is made up
of light materials, has a 23 cm wide frame, and an overall length of 68 cm. The
cross stringed patterned surface used for hitting the shuttlecock is 28 cm wide and
22 cm wide. The stringed area is the part with which the player hits the shuttle. It
is bounded by the head. The handle is the part gripped by the player and
connected to the head by the shaft. The throat, if present, connects the shaft to the
head. The frame is the name given to the head, throat, shaft and handle taken
together.
. 7. Playing Area
. 8. Court. The court is a rectangular area where badminton is played. It requires
a level ground space that is level and smooth but not slippery. The recommended
space for badminton is concrete or a surface imbedded with bitumen, a tar-like,
non-slippery material. The court’s dimension differs according to the match to be
player. For single’s matches, it is 20 ft wide and 40 ft long. The doubles matches
are played on a 17 ft. by 44 ft. court.
. 9. Net. The net used in badminton is 5’1” high and 20 ft. wide it is made of fine,
dark-colored cord with a mesh (thickness) of not less than 15 mm and not more
than 20 mm. It must be 6.1 meters wide and stretched from post to post. The top of
the net from the surface is 1.524 meters at the center of the court and 1.55 meters
at the posts. Posts. The posts are placed on the side boundary lines of the court.
Each have a height of 1.55 meters from the floor. They should be sufficiently firm to
remain vertical and keep the net tight.
. 10. Playing the Game Badminton requires many strikes to be used in the right
situations. These strokes include net returns and jumping smashes. You need
subtler strokes to set the smash. For example, a net shot can force the opponent to
return a shuttlecock at a raised level, which gives you an opportunity to smash.
“Deception” by making “trick shots” is also important in the game. Expert players
prepare for many different strokes that look identical, and use “slicing” strokes to
deceive their opponents about the speed or direction of the stroke. If an opponent
tries to anticipate the stroke, he may move in wrong direction and fail to change its
body momentum in time to reach the shuttlecock.
. 11. Badminton Techniques Service
. 12. The OverheadForehand Strokes
. 13. The OverheadBackhand Strokes
. 14. Jumping Smash
. 15. Rules and regulations Service in badminton should be performed without
delay. The only permitted way of serving it is to do it underhand. The whole of the
head of the racket must be clearly below the server’s hand, and the shuttlecock
must be below the server’s waist. Opponents cannot jump and serve as it is
required to have part of their feet on the ground. The service area is marked by a
center line of 13 ft. which marks the course at halfway and a short service line
which is 6.5 feet from the net.
. 16. During the play, it is considered a fault when the shuttlecock hits the ceiling
in case of indoor matches. The opponents are only allowed to hit the shuttlecock
once. A match is won when one of the opponents reaches the 21st point in a best
a three matches. In case of the tie in the 20th point, the player who advances 2
points win. Points are through rally scoring which means that
. 17. Officials of the Game Referee Umpire Service Judge Line Judge
. 18. The Benefits of Playing the Sport It lowers blood pressure, increases good
cholesterol and lessens bad cholesterol. It raises the heart rate and keeps the
metabolism at a healthy pace. It promotes the activity of bone forming cells and
prevents bone disease like osteoporosis. It helps relieve stress and anxiety and
promotes restful sleep. It encourages a positive body image. It provides an
enjoyable and satisfying opportunity to develop one’s talents. It provides
opportunities for control over attitude and leadership. It build relationship and
social networks.
. 19. Lesson 2Table Tennis
. 20. Table tennis is a sport commonly known as ping pong The objective of the
game is to hit and volley the ball with the paddle to the other side of the table over
the net. It may be played individually or with a partner The game started in the
medieval ages and became popular in England in the 1880s."Gossima" and
"whiff-whaff" - names also associated with table tennis.International Table Tennis
Federation (ITTF) - is the governing body for all international table tennis
associations.January 1926 in Berlin - first international tournament of Table Tennis
. 21. Equipments Table - usually made up of masonite or timber. Racket - made
from laminated wood covered with rubber on one or two sides Ball - 2.7 grams in
weight and 40mm in diameter.
. 22. Basic Skills 1. Grip a. Shake hand grip - holding of paddle as if you are shaking
someones hand. b. Pen hold grip - used when the paddle is held just like a pen.
. 23. 2. Spin a. Topspin - stroke starts below or behind the ball and brushing the ball
in an upward and forward motion b. Backspin - stroke starts above or behind the
ball and brushing the ball in a downward and forward motion c. Sidespin - produced
by brushing the ball in a sideways motion
. 24. Rules and Regulations The game starts with a service. Matches are best of
odd numbers of games. A player wins in table tennis upon scoring the 11th
point. In case there had been a tie on the 10th point, the player who advances
two points against his or her opponent wins.
. 25. Benefits from sport It develops very good reflexes and strengthens muscles
of the player. It develops mental agility It imposes little risk or injury Strength,
size and gender are not the main requirements for winning.
. 26. Quarter IIIHealthNutrition
. 27. Lesson INutritional Needs
. 28. Good nutrition is all about eating food that are good for you. This does not
always involve eating food that always agree with your taste buds. More
importantly, good nutrition concerns eating food that will nourish your body and
mind and give you total health. Nutrition – the act or process of nourishment or
 using the substances in food to maintain good health. Nutrients – the substances
found in food that your body needs to function properly.
. 29. Factors of Good Nutrition Water – a very important nutrient. . A person also
needs to drink 8-10 glasses of water everyday to replace the fluids that we lose in
the form of urine and urinal. Food – also important to our life in order for us to
survive. The food that is taken in is renewed into nutrients that the body uses for
different processes.
. 30. Essential Nutrients - You need the essential nutrients for your body to
function properly. Eating food that is taken in is renewed into nutrients that the body
uses for different processes. Carbohydrates Fats Proteins Vitamins
Minerals
. 31. Good Eating Practices Eat regularly. Eat moderately. Avoid processed or
junk foods. Minimize eating fast food.
. 32. Lesson 2Eating a BalancedDiet
. 33. Balanced diet - means choosing a wide variety of foods and drinks from all the
food groups. It also means eating certain things in moderation, namely saturated
fat, trans fat, cholesterol, refined sugar, salt and alcohol. The goal is to take in
nutrients you need for health at the recommended levels.Basic Food Groups
Vegetable and fruit group - rich in Vitamins A and C, and fiber. Breads, cereals,
oats, rice and pasta group - important sources of vitamin B, iron and protein. Milk,
yogurt and cheese group - rich in calcium and contribute riboflavin, protein,
Vitamins A and B12. Meat, poultry, fish, beans, eggs and nuts group - good
sources of protein, phosphorous, iron, zinc, Vitamin B6, niacin and minerals.
Nonnutritive Foods - includes fats, sweets and alcohol which provide few nutrients
. 34. The Food Guide Pyramid The Food Guide Pyramid - is a tool to make sure that
you are eating healthfully. It determines the amount of food and how frequently it
should be eaten.
. 35. Nutritional Guidelines for Filipinos 2000 1. Eat a variety of food daily. 2.
Breastfeed infants exclusively from birth up to six months, and then give them
appropriate food while continuing to breastfeed 3. Maintain childrens growth
through proper diet and monitor growth regularly. 4. Consume fish, lean meat,
poultry and dried beans adequately and properly. 5. Eat more vegetables, fruit and
root crops 6. Eat cooked in edible or cooking oil in moderation 7. Consume milk,
milk products, and other calcium-rich food such as small fish & dark green and
leafy vegetables every day. 8. Avoid excessive intake of salty food. Use iodized
salt. 9. Eat clean and safe food 10. Exercise regularly; do not smoke; avoid drinking
alcoholic beverages
. 36. Lesson 3Healthy Body,Healthy Outlook
. 37. Body Image - term used to describe the way you perceive your body. It has
a very important role in your development as an adolescent because it may affect
your self-esteem. A positive body image is the attitude that you have when you
accept and feel good about your body. This attitude gives you confidence to handle
different situations in life. On the other hand, people with unhealthy body image
tends to be unhappy with their physical attributes resulting then to change their
bodies drastically - through surgery or even harmful dietary practices. Always
remember that the best look is always your natural and healthy look. Aspiring to
look like someone - or something - else is unnatural and may even lead to harmful
results.
. 38. Eating Disorders - It is a disease caused by low self-esteem, emotional
problems, and poor body image. Anorexia nervosa - a psychological eating
disorder characterized by the persons refusal to eat and extreme loss of apetite.
Bulimia nervosa - an eating disorder characterized by binge eating and purging.
Binge eating means periodically eating large amounts of food at one time. A binge
might happen after a long period of dieting and often consists of junk foods.
. 39. Symptoms of Anorexia andBulimia Nervosa Preference for low-fat or
low-calorie foods only Lack of appetite or interest in food Preference for loose
 clothes to hide thinness Over exercise Dehydration and constipation Loss of
hair Malnutrition Lack of confidence
. 40. For Bulimics Obsession with food Binging in private but eat regular
amounts when with others Stealing food and hiding in strange places while
eating Taking trips to the bathroom immediately after eating Inducing vomiting
after eating Gulping food quickly while bingeing so as not to be discovered
. 41. Binge eating - a disorder when people feel as though they cannot stop
themselves from eating.Obesity - a condition characterized by an excessive
amount of body fat.Symptoms of Binge Eating Disordero Inability to stop eating or
control what one is eatingo Rapidly eating large amounts of foodo Eating even
when fullo Hiding or stockpiling food to eat later in secreto Eating normally around
others, but gorging when aloneo Eating continuously throughout the day, with no
planned meal time
. 42. Tips for Overcoming BingeEating Don’t skip breakfast. Avoid temptation in
eating unhealthy foods Avoid strict dieting which can lead to cravings for food.
Exercise. Learn to cope from stress.
. 43. Strategies in Managing EatingMethods of Eating When you eat do nothing
but eat. Eat slowly and stop when full. Follow an eating schedule. Do your
eating in designated areas. Leave the table after eating. Avoid second
servings. Limit serving of condiments. Limit serving of non basics such as
dessert, bread and soft drinks. Eat several meals of equal size rather than one
big meal or two small ones.
. 44. Strategies for Eating Out Limit deep-fat fried foods. Ask for information
about the content. Choose low-fat foods Choose chicken, fish or lean meat. If
you eat desserts, avoid those with sauces or toppingsEating at Home Keep busy
at times when you are at risk of overeating. Store food out of sight. Avoid
serving food to other between meals. If you snack, choose snacks with complex
carbohydrates.