7

PHYSICAL
EDUCATION
Second Quarter – Module 2a
Physical Fitness Assessment
 What I Know
Direction: Read and understand the statements below. Write T
if the statement is TRUE and write F if the statement is FALSE.
Write your answers in your P.E notebook.
1. _________ Carotid pulse can be felt its point at the neck
where large muscle and tendon stick out when the head is
turned where the heart rate can also easily be counted.
2. _________ Physical Fitness is not a set of abilities that
one possesses in order to perform physical activities, it is a
set of lifestyle check.
3. _________ I can also become physically fit through eating
all types of food that I want even if I don’t have a regular
exercise.
4. _________Most cool down exercises after performing
major-focused activities are done through static exercises.
5. _________A recreational activity such as hiking and biking
is a type of physical activity consisting of planned,
structured and repetitive bodily movement.

What’s New
Directions: Wear a comfortable jogging outfit (t-shirt and
shorts). Do the daily dozen exercises as warm-up activity. Then
jog in place for 30 seconds. After jogging,
1. Getyour heart rate (MHR) or your maximum heart rate which
is your fastest and hardest heart can beat when doing an
activity using either your carotid or your radial pulse again.
2. Then
compute your hrmax or the maximum heart rate which
was given in the above chart.
3. Record it. If you are 12 years old, then your target heart rate
is more or less 208bpm.
Were you able to get your target heart rate? So, do these every
time you do a physical activity so that you can monitor the
progress of your heart rate. If you feel like the 30 seconds
jogging is very light for you, then increase it. Increasing the time
helps improve cardiovascular endurance which is important in
doing any physical activity or exercise program.

What is It
3 Things Every Exercise Program Should Have
1. Warm-up exercise (dynamic exercises)
2. Major exercise focus (badminton)
➢ Agility
➢ Power
➢ Reaction time
➢ Coordination
3. Cool down (static exercises)

Always follow exercises in this manner

1st--Warm-up, 2nd—Major exercises, 3rd—Cool down

One can become physically fit (e.g., improve or maintain it)

through exercise, which is “a type of physical activity consisting
of planned, structured and repetitive bodily movement” (CDC,
1985). This means that physical fitness is a measurable set of
characteristics that is determined by exercise habits (American
College of Sports Medicine or ACSM, 2010).
A. Warm-up

1. Shoulder circles 5X in each 4. Reach across

(R and L) 10 sec.
direction (clockwise and stretch
counter clockwise)

2.Reach up 10 times
5. Reach back 10 sec stretch
3. Mountain climbers 10x

https://www.bnl.gov/bera/linkable_files/Warmup-Badminton.pdf

6. Rotating Wrist and Forearm Stretch: Place one arm

straight out in front and parallel to the ground. Rotate your
wrist down and outwards and then use your other hand to
further rotate your hand upwards.
7. Elbow-out Shoulder and Rotator Stretch: Stand with
your hand behind the middle of your back and your elbow
pointing out. Reach over with your other hand and gently
pull your elbow forward.
8. Standing Toe-up Calf and Achilles Stretch: Stand
upright and place the ball of your foot onto a step or raised
object. Bend your knee and lean forward.
9. Jumping jacks 20x

B. Major Exercises Focus (Skill-related Fitness)

1. Agility
Assessment Activity: Hexagonal
Agility Test Objective: To determine
the quickness or leg power and
speed at the same time maintaining
a balance.
Equipment: 60cm (13 years old and
above) or 50cm (12 years old and
below) hexagonal
 marked in the floor, meter stick/tape
measure, stopwatch
Procedure:
a.) Stand in the middle of the hexagon facing outside.
b.) At the command “GO” start the stopwatch and jump with
your both feet over line B and go back to the middle,
then over line
c.) Move back again to the middle and so on. Stop the time
as you reached all the sides. The shortest the time, the
highest your classification. d.) Do this for clockwise and
counter clockwise route.
e.) Measure the test in seconds.

GENDE EXCELLEN ABOVE AVERAG BELOW POO

R T AVERAG E AVERAG R
E E
MALE ˂ 11.2 11.2 - 13.4- 15.5 15.6-17.8 ˃
13.3 17.8
FEMALE ˂ 12.2 12.2 - 15.4- 18.5 18.6- 21.8 ˃
15.3 21.8
11

2. Reaction Time
Assessment: Stick Drop Test
Objective: To measure the reaction
time. Equipment: ruler
Procedure:
a.) A partner holds a ruler in front of you.
b.) Place your index finger and thumb on
the side of the 50cm without contact.
Hold the ruler vertically with 1
pointing downward.
c.) Your partner will drop the ruler
without your knowledge and you must catch it with your
finger and thumb.
d.) Record the level at the point where his/her index finger
lies.
3. Coordination
Assessment: Paper Juggling
Objective: To assess your hand- eye
coordination. Equipment: balled
paper, stopwatch Procedure:
a.) Stand straight.
b.) Juggle the paper alternately right and left hands for 3
minutes. Once it falls, stop the time.
Rating Score
Excellent >35
Good 30-35
Average 20-29
Fair 15-19
Poor <15

4. Power
Assessment: Standing Long Jump
Objective: To measure the leg power
Equipment: tape measure and meter
stick Procedure:
a.) Stand behind the take-off line making sure that the tip of
your shoes does not go beyond.
b.) In a crouch position, swing your arms backward and
jump forward as far as you can and land in both feet.
c.) Upon stepping down the floor, spot the mark where the
back of the heels closest to the take- off line.
d.) Do it in two trials and record the farther distance in
centimeter.

C. Cool Down (static exercises)

1. Arm raising (R and L) for 10 sec each
2. Trunk bending (R and L) for 10 sec each
3. Stationary toe touch (R and L) hold for 10 sec
4. Wrist bending (outward and inward) 10 sec each
5. Calf stretches (10 sec each)
 6. Quad stretches (10 sec each)
Remember…
Before you start doing your physical fitness assessments, please execute
warm-up exercises(a preparation for an intensive physical exercises
After performing your physical fitness assessments, make coolsure to do
down(reduces the stress from
eavyhphysical activity)

WhatI Can Do

Direction: Do the physical fitness assessments of the skill-

related fitness tests that would help improve your skills in
playing badminton. Please copy the chart below in your PE
notebook. Record the results of your assessment tests. As you
go through this, develop a habit with an increase in speed and
time each week.
ASSESSMENT
Direction: Read and understand the statements below. Write T
if the statement is true and write F if the statement is false.
Write your answers in your P.E notebook.
1. _________ In counting the number of heart beats, it is but
accurate to count in a full 60-second count if possible.
2. _________ Maximum heart rate means counting the
number of heart beat per minute while at rest.
3. _________ I can become physically fit through eating
which is a type of physical activity consisting of planned,
structured and repetitive bodily movement.
4. _________ Heart Rate is an assessment of the intensity of
exercise based on how you feel toward a physical activity.
5. _________ The longer the time you do a physical exercise,
the more you will get tired and the more you cannot
perform physical exercises which is not good for
cardiovascular endurance.
6. _________ Stick drop test is another physical fitness
assessment that is considered in preparation for
badminton because it measures ones reaction time or
quickness to react a stimulus!
7. _________ Paper juggling measures your hand-eye
coordination which is also an important component to be
developed in badminton.
8. _________The proper order of an exercise program
should cool down first, followed by major focus exercise an
ends with a warm-up exercise.
9. _________ Fitness is a condition in which an individual
has enough energy to avoid fatigue and enjoy life which is
helpful in developing a healthy habit.
10. _________ Agility is one of the major focus of exercise in
badminton which means the ability of someone to develop
quickness or leg power with speed at the same time.

7
 PHYSICAL
EDUCATION
Second Quarter – Module 2b
History and Skills in
Badminton
 INTRODUCTION
Some players enjoy playing with a partner. Playing with a
partner brings out the best in you. You see him or her as the
“enemy” and somehow it gets into your mind that you have to
win against this person. Your opponent is NOT the enemy.
He/she is your “partner”. Do you get inspired if your partner or
opponent is less skill full than you? The better your partners or
opponents are, the bigger chances of bringing the best out of
you!
This module will provide you with the experience of
playing with your buddy or partner who happens to be your
opponent. Dual sports such as badminton will help you how to
deal with a partner or tandem, while gaining your physical
fitness goal. For you to become familiar with more serious
sports participation, this module will also help you make
concrete steps in achieving your fitness goal. The activities are
designed to guide you as you venture into personal fitness
through more serious sports participation. So gear up and get
ready! Be involved in your own personal fitness through this
dual sports—badminton.

What I Know

PRE ASSESSMENT

Direction: Read each statement carefully and write the letter of the
correct answer in your PE notebook.
1. As with all sports , there is a governing body that has a regulatory or
 sanctioning function . What is the governing body of badminton?
A. Ancient Olympic Pentathlon
B. Badminton World Federation
C. International Amateur Athletic Federations
D. International Olympic Federation
2. Which of these is a fault when serving?
A. Hitting the cork of the shuttle first
B. Hitting the feathers of the shuttle first
C. Hitting the shuttle below the waist
D. The racquet point downwards at the moment of hitting the shuttlecock
3. The badminton birdie is also known as…
A. Net B. Posts C. Racket D. Shuttlecock
4. How many feathers should be in a shuttlecock?
A.12 B. 13 C. 16 D. 18
5. Which of the following combinations does not exist in badminton?
A. Mixed doubles C. Women singles
B. Mixed singles D. Women doubles
6. What is the least amount of points a player must lead by to win the
match?
A. 1 B. 2 C. 3 D. 4
7. Badminton is played on a netted court. What equipment will you use in

hitting the shuttlecock to and fro the court?

A. Arnis stick C. Racket and shuttlecock
B. Racket and ball D. Racket only 8. What was the original name of
Badminton?
A. Battledore B. Poona C. Shuttlecock D. All of the above
9. Which of the following feather lengths is illegal in a shuttlecock ?
A. 64mm B. 67mm C. 70mm D. 73mm
10. Each game is played up to how many points?
A. 11 B. 15 C. 21 D. 25
 What’s New

Direction: Answer the following questions in your PE activity

notebook.
1. I’m sure you have tried playing with a partner. How do
you feel playing with them whether your friend,
classmate, or neighbor?
2. What do you enjoy most about playing with a partner?

What is It

HISTORY OF BADMINTON
Badminton is known as battledore and shuttlecock in
ancient Greece, India, and China and was named after the
Badminton House in Gloucestershire, England. The
International Badminton Federation (IBF) has been housed in
this place since 1934.
In Asia, badminton became a popular sport. We see
people playing in parks, streets, or any space one may find
suitable for playing. The objective of the game is to hit the
shuttlecock or birdie back and forth over the net with a racket to
prevent it from hitting the ground. It is governed by the
Badminton World Federation (BWF). Its official website is
www.bwfbadminton.org.

BADMINTON It is called “birdie” or a

EQUIPMENT shuttlecock and made of natural or
synthetic materials. It has a cork
➢ Shuttlecock base covered with a thin layer of
leather. A thin layer of about 14 to
16 feathers is fixed around the cork
base and the birdie weighs 4.73 to
5.50 grams.
➢ Racket The badminton racket has
different parts. The head contains the
stringed part. The shaft connects the
handle to the head. The throat, if
present, connects the shaft to the
head. The handle improves the grip.
The frame refers to the head, shaft,
and handle joined together.

BADMINTON PLAYING
AREA
➢ COURT- The court must be smooth but not slippery and
leveled in a ground space measuring 17x44 feet for singles
and 20x44 feet for doubles.
➢ NET- The net is made of fine tanned cord with a neck of
more than 15mm but less than 20mm with at least 6.1m
firmly stretched from post to post. The top of the net from the
surface is 1.524m at the center of the court.
➢ POST- The posts are placed on the side of the boundary
lines of the court and measures 1.55m high from the floor.
They should remain vertical and will keep the net stretched.
SKILLS AND STROKES
TECHNIQUE
➢ Grip

Badminton is basically a
wrist work sport. Every stroke
depends on the grip. A player
uses a forehand grip or
backhand grip.

➢ Serve-This is the shot that starts the game and an

experienced player uses a flick serve so that the serve
barely clears the net and is aimed at the sideline of the
service area.
➢ Low Serve-The low serve is played gently over the net to
land at the front of your opponent’s service court, near the
short service line. It’s important that this serve passes low
over the net. The low serve is used in both singles and
doubles. In doubles, the low serve is used more frequently
than any other serve.

➢ High Serve-The high serve is played powerfully upward.

The shuttlecock travels very high and falls almost vertically
downward at the back of the receiver’s service court. High
serves are used frequently in singles, but never in doubles.
➢ Flick Serve-The flick serve is also played upward, but more
shallowly than the high serve. This is used to deprive the
opponent of time, forcing him to hit the shuttlecock when it’s
behind his body. Flick serves are used extensively in
doubles, and occasionally in singles.

➢ Drive-It is a “low-flying” shot or stroke intended to hit

straight at the opponent.

➢ Net Shot-It is a shot or stroke aimed at the front area of the

court for the opponent to play close to the net.

➢ Smash-It is a “killing stroke” where the racket held with a

straight arm is flung up to hit the shuttle squarely in the
middle of the racket.
➢ Lob or Lift-It is an “offensive stroke” bringing the shuttle in a
high arc above the opponent’s reach forcing him to move to
the back of the court.

➢ Clear-It is a “defensive stroke” that brings the shuttle in high

arc and allows the player to return to the middle of the court
and to get ready for another rally while the shuttle is in the
air.

PLAYING BADMINTON
Nowadays, the game is played indoors with rackets
and shuttlecocks by two persons (singles) or four persons
(doubles) on each side. The order of the game is that one start
to serve from the right service area of the court. The
shuttlecock should then be received by the opposite diagonally
the service area across the court back to you before it hits the
ground. This continues until one of you fails to return it.
A point is given to the opposite side if you fail to return
the shuttle and hits the ground or is out of bounds. You must
also keep your service privilege to gain points. If the server
commits a fault or loses a rally, the serve is given to the
opponent. In doubles play, each team is given two chances to
serve. However, if one of the players loses the serve, the
partner serves immediately. Once your team finishes your turn
for the serve, your opponent will serve next.
You win the match if a player or team gains 21
points. When the score is tied at 20, the game continues until
one end gains the two-point advantage. The minimum score to
win is 21 points while the maximum is 30 points.
THE TOSS
Before the game starts, the player or opposing teams
will toss and the winning side have the following choices: 1.)
service receive first or 2.) choosing the court end while the
losing side of the toss will conform to the remaining choice.

FAULTS OF THE GAME

A fault made by a player of the side which is “in,” puts
the server “out;” and if the fault is made by the player whose
side is “out,” counts as a point to the “in” side.

1. Serving
◆ The moment the shuttlecock is struck higher than the
server’s waist.
◆ Upon striking the shuttlecock, the head of the racket is
higher than any part of the server’s hand holding the racket.
◆ The server’s feet are not in the service court when the
service is being made or if the feet of the player receiving
the service are not in the service area diagonally opposite
until the service is delivered.

2. Shuttlecock
◆ It falls on the wrong service court.
◆ It falls short of the service line, falls beyond the long service
line, or outside the side boundary line of the court into which
service is in order.
◆ It falls out of the court’s boundaries or passes through or
under the net; or fails to pass through the net; or touches the
roof, side walls, the person, or the dress of the person.
◆ It is held on the racket during the execution of a stroke or if it
is hit twice in succession by the same player with two
strokes or it is hit by a player and his or her partner
successively.
◆ It is struck before it crosses the striker’s side of the net.
3. DURING THE GAME
◆ A player obstructs an opponent.
◆ The racket, player, or player’s dress touches the net or its
supports.
◆ A player is struck by a shuttlecock whether he or she is
standing within or outside the boundaries of the court.
◆ A player is guilty of repeated flagrant or repeated offenses.
As a general rule, the server may not serve until the
opponent is ready. If the return of the service is attempted, the
opponent is deemed ready in this situation.

What’s More

Task 1
Direction: In a game situation in badminton, which of the
following serve or stroke will you most likely deliver? Identify
each serve or stroke first. Then, to show your choice, place a
check mark (√) on the line before the number. Do this in your
PE notebook.
1. You would like the player to return to the middle of the
court and make him get ready for another rally while the
shuttlecock is in the air.
2. You will deliver this stroke to your opponent who is rather
challenged at playing near the net.
3. This serve barely clears the net and is directed to the side
line of the service area. The shuttlecock flies downward to a
powerful and forceful motion.

Task 2
Direction: Read the statements carefully and write the letter of
the correct answer in your PE notebook.
1. Which of the following is considered a fault?
A. Striking the shuttle above the head on a return.
B. Striking the shuttle above the waist on a serve.
C. Striking a shuttle that is going out of bounds.
 D. Striking a shuttle in a downward motion on a return.
2. A point is awarded when the returner….
A. hits the shuttle out-of-bounds. C. commits
a fault. B. fails to return the shuttle over the net. D.
all of the above 3. The winner of the game is the first to
reach points.
A. 10 B. 15 C. 21 D. 25
4. True or False: The doubles court is shorter than the singles
court.
5. True or False: A point is scored on every volley, no matter
who served.

What I Can Do

Direction: Draw the following skills and strokes in badminton

that are listed below. Do this in your PE notebook

1. Smash
2. Low Serve
3. Lob or Lift

Assessment

Direction: Choose the letter that corresponds to the correct

answer. Do this in your PE notebook.

Write A if one statement is true while the other statement is

false.
Write B if both statements are true.
Write C if both statements are false.

1.)
 Before the game starts, the toss is done between two
opposing teams.
 The winning side will choose either the service first or the
receiving end.

2. )
 During the game, it is not a fault if a player is struck by the
shuttlecock.
 It is a fault if the shuttlecock is held on the racket during the
execution of the stroke.

3. )
 The game starts with a serve from the left service area of
the court.
 The shuttle served is expected by the receiver standing
straight ahead.