MODULE IN PHYSICAL EDUCATION

(GRADE 7-FIRST QUARTER)

LESSON: Fitness Components, Benefits and Testing

Week 1
Competency: Sets goals based on assessment results

Discussion:

Physical fitness is a state of health and well-being and, more specifically, the ability to

perform aspects of sports, occupations and daily activities. Physical fitness is generally
achieved through proper nutrition, moderate-vigorous physical exercise,[2] and sufficient
rest.

The Three Components of Physical Fitness

 Strength
Strength can be gained through two types of training, resistance and weight.
Weight training is a form of training where the force of gravity in the form of
dumbbells and weighted bars is used to oppose the force generated by the
muscle via eccentric and concentric contraction. In resistance training, hydraulic
and elastic tension is used to provide the actual resistance.

 Endurance
Endurance training consists of performing low to medium-intensity exercise for
an extended period of time. This type of training can be done by running or
jogging and using equipment like the stair stepper or elliptical machine.

 Flexibility
Flexibility is the range of movement in a joint or series of joints and muscles that
is attainable through your own efforts, the help of a partner, or a piece of
equipment. There are many advantages to being physically flexible. Flexibility
improves general health, reduces the chances of injury, and improves your
physical performance.

Activity 1: Web Map

Instruction: A. List 3 ways on how you can achieve fitness in every aspects/dimension.

B. Define “Fitness” based on your own understanding.

____________________________________________________________
____________________________________________________________
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Activity 2: Finding pulse rate
Instruction: A. Get your own pulse rate for 1 minute. Fill-in the table below and put your
pulse rate on the given activities.

B. Guide Questions:
1. Which activity has the lowest bpm?
___________________________________________________
2. Which activity has the highest bpm?
___________________________________________________
3. What is the reason behind the difference of each activity’s bpm?
___________________________________________________

Week 2
Competency: Prepares an exercise program

Discussion:

Exercise is any bodily activity that enhances or maintains physical fitness and

overall health and wellness.

It is performed for various reasons, to aid growth and improve strength,

preventing aging, developing muscles and the cardiovascular system,
honing athletic skills, weight loss or maintenance, improving health and also for
enjoyment. Many individuals choose to exercise outdoors where they can congregate in
groups, socialize, and enhance well-being.

In terms of health benefits, the amount of recommended exercise depends upon the
goal, the type of exercise, and the age of the person. Even doing a small amount of
exercise is healthier than doing none.

Exercise Program is a program detailing a range of physical exercises and the amount

of time each exercise should be performed, used especially in gymnasiums, where they
are typically tailored to individuals' needs.

Several Kinds of Exercise for Beginners:

 Finger Stretch
This is a simple warm-up but, important. Place your forearm and hand flat on a
table. Using your other hand, gently pull each finger back toward your wrist only
until you feel resistance, not discomfort. Perform this stretch on each finger of
each hand.
  Overhead Press
Standing tall with your arms at your sides, reach one arm behind your head and
neck and touch the top of the opposite shoulder blade. Do the same thing on the
other side. If you can do this on both sides without having to move any body part
other than the reaching arm, you're good. Do not let any other part of the body
move.

 Jogging
a form of trotting or running at a slow or leisurely pace. The main intention is to
increase physical fitness with less stress on the body than from faster running but
more than walking, or to maintain a steady speed for longer periods of time.
Performed over long distances, it is a form of aerobic endurance training.

 Side to Side-Step Shuffle

an athletic plyometric movement that revs up the heart rate and improves overall
coordination, lateral foot speed, and explosiveness in the lower body.

To perform SIDE TO SIDE-STEP SHUFFLE:

1. Place one foot on top of a sturdy low step or box that is approximately 1 foot
high.
2. With your knees slightly bent, chest up, and eyes looking straight ahead, press
your foot through the step to laterally jump to the other side of the step while
pumping your arms athletically.
3. Land the opposite foot on the floor while landing the other foot on top of the
step softly. Your feet should not make a loud thumping noise when making
contact with the step.
4. Ensure you keep your knees slightly bent throughout the lateral shuffle to
reduce the shock on the knees and continue to focus your eyes forward.
5. Immediately and quickly reverse the movement back to the other side.

 Carioca
To do a carioca exercise, begin in an open area with room to move sideways in
both directions. Start with your feet a little wider than hip-distance apart, knees
soft. Use your left foot to push off, crossing it behind the right foot and
transferring your weight onto it. Move your right foot to the side until you’re back
to your starting stance. Now cross your left foot in front, stepping onto it. Move
your right foot to the side. Continue moving to your right, crossing the left foot
behind, then forward, until you reach the end of your planned distance. Then
reverse your direction.
 Lunge Twist
This refers to any position of the human body where one leg is positioned
forward with knee bent and foot flat on the ground while the other leg is
positioned behind. As you lunge, keep the weight in the front heel. Squeeze your
glutes and keep your core tight. Make sure that both legs form a 90-degree angle
and that your hips are in alignment. Twist your torso to the same side as your
front leg and only from the ribs-up.

 Butt Kicks
This exercise has long been a classic training exercise for runners. This cardio
move strengthens the hamstrings, which is what helps increase acceleration and
speed. But you don’t have to be a runner to benefit from this total body exercise.
Start standing tall and bring one heel off the floor towards your glutes, the
opposite hand comes up towards you shoulder like running arms, then switch to
the other side.

Activity 1: Exercise routine (Warm-up)

Instruction: Perform the following warm-up exercises.
1. Jog in place for 1 minute
2. Side shuffle (32 counts)
3. Carioca (32 counts)
4. Butt kicks (32 counts)

Activity 2: Exercise routine (Dynamic Stretching)

Instruction: Perform the following warm-up exercises.
1. Overhead Press (32 counts)
2. Lunge Twist (32 counts)

Activity 3: Exercise Program

Instruction: Make your own exercise program on a short bond paper. Keep a track
record of the changes in your body on another sheet.

LESSON: Nature and Background of Badminton

Week 3
Competency: Describes the nature and background of the sport

Discussion:

Badminton
History
It was invented long ago; a form of sport played in ancient Greece and Egypt.
Badminton came from a child's game called battledore and shuttlecock, in which two
players hit a feathered shuttlecock back and forth with tiny rackets. The game was
called "POONA" in India during the 18th Century, and British Army Officers stationed
there took the Indian version back to England in the 1860's. The army men introduced
the game to friends, but the new sport was launched there at a party given in 1873 by
the Duke of Beaufort at his country place, "Badminton" in Gloucestershire. During that
time, the game had no name, but it was referred to as "The Game of Badminton," and,
thereupon, Badminton became its official name. Until 1887 the sport was played in
England under the rules that prevailed in India. They were, from the English viewpoint,
somewhat contradictory and confusing. Since a small army of badminton players had
been recruited, a group formed itself into the Bath Badminton Club, standardized the
rules, made the game applicable to English ideas and the basic regulations, drawn up in
1887, still guide the sport. In 1895, the Badminton Association (of England) was formed
to take over the authority of the Bath Badminton Club, and the new group made rules,
which now govern the game throughout the world.
Equipment & Accessories
 Racquet
used to hit the bird, the racquet is shaped like a tennis racquet and has strings
but weighs much less. The frame of the racket, including the handle, is not to
exceed 680 mm (26.75 inches) in overall length, and230 mm (9 inches) in overall
width. The overall length of the head is not to exceed 290 mm. Most racquets are
made from light man-made materials such as aluminum or graphite and are
strung with synthetic material such as nylon.
 Shuttlecock
it is badminton’s version of a tennis ball. It has a small ball at the front to give it
speed, and feathers protruding from it to help it float when it is hit high into the air
 Shoes
special court shoes are worn to allow players to move quickly across the court,
and to give them traction for quick movements around the court
Parts of the shuttlecock
A shuttlecock shall have 16 feathers fixed in a cork base covered in kid leather.
Interestingly, the best Badminton Shuttlecocks are made from feathers from the
left wing of a goose.
The feathers shall be measured from the tip to
the top of the base and each shuttle shall be of
the same length. This length can be between
62mm and 70mm. the shuttle shall weigh
between 4.74 to 5.50 grams.

 Size of the Net

A mesh net divides the badminton court into two sides. A badminton net is placed
lower than a volleyball net at five feet and one inch high on the sides and five feet
high in the center. The length may vary depending on whether doubles or singles
are playing, with singles reaching 17 feet and doubles reaching 22 feet. The net
is 30 inches wide with a 3-inch white tape doubled over the top.

 Parts of the Racket

  Parts of the court

The Badminton Court shall be a rectangle laid out with lines of 40 mm wide, preferably
in white or yellow color. The Badminton Court Dimensions are of 13.4m in length and
6.1 in width.
The post shall be 1.55m in height from the surface of the court and shall remain vertical
when the net is strained. The net shall be made of fine cord of dark color and even
thickness with a mesh of not less than 15mm and not more than 20mm. the net shall be
760mm in depth and at least 6.1m wide.
The top of the net shall be edged with a 75mm white cloth. The top of the net from the
surface of the court shall be 1.524m (5ft) at the center of the court and 1.55 (5ft 1in)
over the side lines for doubles. There shall be no gaps between the ends of the net and
the posts. If necessary, the full depth of the net should be tied at the ends.
Rules and Regulation
 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.
  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.

Course of Action Score Service Server & Winner

Receiver of
the Rally
  Love Right Service Court. A serves A &
All Being the score of the to C A and B
serving side is even. C are the
initial
server and
receiver.
A & B win a point. A & B will change service 1-0 Left Service Court. A serves C&
courts. A serves again from Left service court. C Being the score of the to D D
& D will stay in the same service courts. serving side is odd

C & D win a point and also right to serve. 1-1 Left Service Court. D serves A&
Nobody will change their respective service Being the score of the to A. B
courts. serving side is odd.

A & B win a point and also right to serve. 2-1 Right Service Court. B serves C&
Nobody will change their respective service Being the score of the to C D
courts. serving side is even.

C & D win a point and also right to serve. 2-2 Right Service Court. C serves C&
Nobody will change their respective service Being the score of the to B D
courts. serving side is even.
 C & D win a point. C & D will change service 3-2 Left Service Court. C serves A&
courts. C serves from Left service court. A & B Being the score of the to A B
will stay in the same service courts. serving side is odd.

A & B win a point and also right to serve. 3-3 Left Service Court. A serves A&
Nobody will change their respective service Being the score of the to C B
courts. serving side is odd.

A & B win a point. A & B will change service 4-3 Right Service Court. A serves C&
courts. A serves again from Right service court. Being the score of the to D D
C & D will stay in the same service courts. serving side is even.

Activity: Quiz
Instruction: Answer the following questions. Write your answer on the space provided
before the number.

____________1. The rules for modern badminton were developed in which country during the
19th century?
____________2. When a badminton player wins a rally, how many points can he or she get?
____________3. Which term is used when a player violates the rules?
____________4. A typical shuttlecock is typically comprised of how many overlapping
feathers.
____________5. What is the name of the international governing body for badminton
recognized by the International Olympic Committee?
____________6. What is the passing of the shuttlecock back and forth over the net
called, in badminton?
____________7. What is the traditional shape of a badminton racket head?
____________8. In doubles play, the first serve for the serving side begins in what
court?
____________9. In singles play, if you are serving and the score is an even number
you serve from which service courts?
____________10. What can be the maximum number of games in a badminton match?

LESSON: Fundamental Badminton Skills

Week 4
Competency: Executes the skills involved in the sport

Discussion:

Stance and Grip

1. Types of Stances

o Attacking Stance
 Get behind the shuttle (so that if you leave it, must land before your
body)
 Turn your body (to side court) at 90 degree to the net
 Open your legs wide apart
 Raise you racket arm and non-racket arm
 Transfer body weight to your racket leg

o Defensive Stance
 Open your legs more than your shoulder
  bend your knees little
 keep your upper body little bit forward
 raise both your arms above your hips

o Serving Stance
 Don’t move your feet while serving
 If your foot is on center line or on front line while serving it will be a
fault
 Hit the shuttle below your waist
 Always serve to cross court
 Only single action of racket is allowed for serve

2. Grip
Having the right grip is crucial in helping new players control their shots better
and protects from possible injury from putting too much pressure on the wrist.
The simplest way to grip your badminton racquet is by imitating a handshake.
Your thumb should press against the handle while the rest of your hand and four
fingers wrap around the racquet. This handshake should be a friendly one. Don’t
grip too tightly because you need to retain flexibility in your wrist. It is
recommended that you opt to put a wrap around your grip to make it more
comfortable and less slippery.

This grip applies to both forehand and backhand grips used for both forehand
and backhand shots. The variations lie in that for the forehand grip, it’s better to
fold your thumb a bit and let your index finger control the racquet on the stroke,
while for the backhand grip, the thumb pressing against the racquet will control
the stroke. Having a loose grip and being able to quickly switch between grips is
an advanced skill that allows pros to shift from forehand to backhand easily.

Activity 1: Step by Step Guide

Instruction: Make a compilation of a step by step guide of the skills discussed through
illustrations.

Activity 2: Track Record

Instruction: Keep your own track record of the skills that you have successfully
executed.

Week 5
Competency: Executes the skills involved in the sport

Discussion:

Badminton Strokes

 Overhead Forehand
This is the most common stroke and most beginners are very more
comfortable using this especially for stronger strokes. Make sure to have a
forehand grip, lift your racket arm up with the racket slightly above your
head, and tilt your body to the side of your racket arm with your racket arm
behind you. Widen your chest and use your non-racket hand to point at
the shuttlecock to aim. Straighten out your racket arm then swing it
towards the shuttle in a downward motion while slightly rotating your waist
towards the front. Swing the racket until it’s pointing slightly downwards.

 Overhead Backhand
 The overhead backhand is slightly more difficult for beginners as you’ll
have to face your body backward to use this effectively. This is a slightly
advanced shot that is hard to master at first but doing so will set good
foundations to how you play badminton. To start, turn your body to the
back in the direction of your non-racket arm, with your racket arm raised in
front of you and pointing towards the back. Keep your racket-arm close to
your body, bent such that your elbow is pointing down. As the shuttle
approaches above your head level, slightly tilt your arm downward to gain
momentum then swing up and flick your wrist upward until the racket is
pointing up and your arm is straightened out. Remember to immediately
go back to your ready stance once you’ve hit the shot.

 Underarm Forehand
The underarm forehand allows you to hit low shots with a lot of strength,
but it is quite challenging to aim at first. To do this, from your ready stance,
lunge forward with your racket-leg and keep your racket arm slightly bent
with the top of the racket’s head slightly below shoulder level. Straighten
your arm out to make the racket tilt backwards then flick your wrist,
followed by your arm, to swing forward when hitting the shuttle. Bend your
body forward slightly to keep your balance.

 Underarm Backhand
The underarm backhand is easier to do than the overhead counterpart
since you won’t need to turn backwards. Lunging towards your backhand
area, bend your racket arm downward with the racket handle parallel to
the floor and the racket head parallel to your body. Flick your wrist
upward, followed by your arm until your arm is extended straight and
aligned with your shoulder.

Activity 1: Step by Step Guide

Instruction: Make a compilation of a step by step guide of the skills discussed through
illustrations.

Activity 2: Track Record

Instruction: Keep your own track record of the skills that you have successfully
executed.

Week 6
Competency: Executes the skills involved in the sport

Badminton Shots

 Badminton Serve
 Serve Type 1: High Deep Serve
Take a full under hand swing with the aim to the shuttlecock high in
the air and to put your opponent to the back line.

 Serve Type 2: Shorthand Serve

Place you racket into your stomach area as you will be playing this
as a backhand shot and flick the shuttlecock over the net with the
aim of landing as close to the first line, on or over.

 Clear Shot
 Overhead Clear Shot
 Here you will move to the back of the court and hit an Overhead
shot. The aim here is to put the shuttlecock to the back or corner of
your opponent’s half of the court. The higher the shuttlecock the
more defensive the shot. This allows you more time to recover your
position. The flatter the shot the more offensive the shot giving you
more chance of putting your opponent out of position.

 Underhand Clear Shot

Here you will move close to the net to make the underhand clear
shot. Sweep your arm up the net to flick the shuttlecock over the
net and then move back to the middle of the court to prepare for
your next shot.

 Drop Shot
 Underhand Drop Shot
So here you will move into the net with your arm shoulder high and
lightly flick the racket with aim of the shuttle just dropping over the
net. Following the shot return to the middle of the court ready for
the next shot.

 Overhand Drop Shot

Move to the back of the court and lift the arm to hit with overhand
shot, but here we only to make the shuttlecock drop just over the
net. Don’t follow through the shot with full power. The shuttlecock
needs to drop short.

 Smash Shot
This is the shot commonly used to win the point. You will normally be
somewhere in the middle of the court to perform the Smash shot. You
need to bring your racket over your head but unlike other shot you will
continue in a downwards motion at speed with the aim of making the
shuttlecock hit the floor on the other side of the net.

 Drive Shot
Drive shots are fast shots aimed to hit low over the net, making your
opponent to move quickly. This shot can be done on both forehand and
backhand, with drive shots you don’t really need to move your feet.

Activity 1: Step by Step Guide

Instruction: Make a compilation of a step by step guide of the skills discussed through
illustrations.

Activity 2: Track Record

Instruction: Keep your own track record of the skills that you have successfully
executed.

Weeks 7 & 8

Activity:

As a student make a short-term goal and long-term goal to achieve a physically fit
lifestyle.

SHORT-TERM GOAL LONG-TERM GOAL

Evaluation: Portfolio making
Rubric title: Rubric for Portfolio Making
Target Intelligence: Visual-Spatial
Performance Task: Create your own portfolio showing concept and ideas about health
and fitness

Prepared by:

Jzaninna Sol Bagtas

Teacher I