Module 1

Team Sports and Recreational Activities

Objectives

a. Identify team sports and recreational activities.

b. Analyze the significant effect of physical activities to oneself.

c. Identify indoor activities that promotes fitness.

Activate

Reflect on this popular saying. “All Work and no Play make Jack a dull boy."

The significance of this saying has increased manifold in today’s fast-paced and competitive world
where students are forced by both their guardians and the conglomerate of society and situations as
a whole to devote increasing hours in academic learning , whether theoretical or practical and
knowledge enhancing activities so that they can stay ahead in the rat race. Add to that the present
way of life where people mostly stay in small nuclear families and with parents working, the viability
of our own home as a place where we can have recreational time has diminished.

Key Concepts

• Recreation consists of activities or experiences carried on within leisure, usually chosen

voluntarily by the participant – either because of satisfaction, pleasure or creative enrichment
derived, or because he perceives certain personal or social values to be gained from them.
• A team sport includes any sport which involves players working together towards a shared
objective.

Acquire

Team sport

A team sport includes any sport which involves players working together towards a shared objective.
A team sport is an activity in which a group of individuals, on the same team, work together to
accomplish an ultimate goal which is usually to win. This can be done in a number of ways such as
outscoring the opposing team. Team members set goals, make decisions, communicate, manage
conflict, and solve problems in a supportive, trusting atmosphere in order to accomplish their
objectives. This can be seen in sports such as hockey, football, American football, association
football, basketball, volleyball, tennis, water polo, lacrosse, rowing, rugby league, rugby union,
cricket, handball and many others. Every team sport is different. Some team sports are practiced
between opposing teams, where the players interact directly and simultaneously between them to
achieve an objective.

The objective generally involves teammates facilitating the movement of a ball or similar item in
accordance with a set of rules, in order to score points. This usually involves careful strategic
planning, good preparation, and a mental and physical toughness of each individual that is part of
the team. Team sports rely on all of the players working together equally in order to succeed at the
task at hand. Being part of a team sport requires that each athlete has patience and perseverance
since the goals put forth to accomplish might take some time to meet. This involves a good deal of
dedication, hard work, and good leadership over that span of time.

What is recreation?

Recreation consists of activities or experiences carried on within leisure, usually chosen voluntarily
by the participant – either because of satisfaction, pleasure or creative enrichment derived, or
because he perceives certain personal or social values to be gained from them. It may, also be
perceived as the process of participation, or as the emotional state derived from involvement.

Students, especially in higher education, now spend most of their time with college friends and
outside of home for various purposes and work. Hence, in the current scenario, the best place to
include recreational activities in one’s life is one’s place of education rather than at home. This not
only provides a chance to include recreations in one’s life, but also helps students to socialize and
become less dependent on one’s parents.

Various studies have shown the importance of recreations on one’s life specifically in three aspects-
physical health, mental health and improving quality of life.
What Types of Sports and Recreation Are Best?

There is no best sport or recreational activity for all people. What is fun for one person might not be
as fun for another. Each sport and activity has its benefits. You should choose an activity that’s fun
for you and that provides benefits that are best for you.

Consider some of the following guidelines when choosing sport or recreational activities:

• Select sports and recreational Activities that provide benefits that you need.
• Choose ACTIVITIES THAT MATCH your ABILITIES.
• Try MANY different Activities. By trying different activities, you can see which ones you like
best and which ones match your abilities.
• Choose ACTIVITIES THAT ARE ACCESSIBLE to you.
• Choose Activities that you’ll practice.
• Choose Activities for which you can get good instruction.
• Consider Activities that you can enjoy now And Also LATER in life.

Module 2

Team Sports: Basketball

Objectives

a. Discuss basketball history, rules and equipment.

b. Develop satisfactory competency in basic skills in the sport.

c. Identify the health benefits of playing basketball.

Activate

Do you know who are these people in the picture below? What sport do they excel in and describe?
Acquire

Basketball was invented by James Naismith in Springfield, Massachusetts. The year was 1891, and
as the story goes, Naismith was asked to come up with an indoor game that offered fewer injuries
than classic American gridiron football. He came up with a 9-on-9 game that involved shooting a ball
into a peach basket. Under those first rules, a single point was scored for a made basket. The first
game would have a final score of 1-0. The game of basketball grew very rapidly, with college teams
forming leagues within the first decade of the game’s invention. Naismith himself would become a
college coach for the game, joining the University of Kansas in 1898. He would amass a win/loss
record of 55-60.

This means James Naismith, the inventor of basketball, is also the only coach in Kansas history to
have a losing record.

The Formation of FIBA

In the first decades of basketball, it was growing as a sport, but had no real international
organization. It took several petitions by basketball supporters to have basketball included as an
Olympic demonstration sport in 1904.

That all changed on June 18, 1932 when FIBA was first formed. The work of FIBA on the
international game would help to make basketball become an Olympic sport in 1936, which was won
by the US National Team.

Naismith would live long enough to get to see the sport that he had invented become a recognized
Olympic sport.

The Original Rules of Basketball

Just a month after inventing basketball, Naismith would publish the rules to his game. The original
game is very different from the one that is played today. Even metal hoops, nets, and backboards
wouldn’t be included in the rules of the game until 1906. For many years, a soccer ball was even
used to play the game.

There were 13 original rules to Naismith’s basketball. Players were allowed to throw the ball in any
direction with one or two hands. The ball could be batted in any direction as well. Players could not
run with the ball, forced to throw it from the spot they caught it. Naismith made an allowance for
someone to come to a stop if they were running at full speed and caught the ball.

Players & Equipment

ach team is made up of 12 players with only 5 allowed on the court at any time. The
positions

are broken up into Point Guard, Defensive Guard, Center, Offensive forward and Defensive
Forward. Each player will then take up a position on the court but are allowed to move
around as they please.

The court is a rectangular shaped and measures 91 feet long and 50 feet wide. There is a
halfway line in which a small circle is found in the center; this is where the game starts with
a tip off (the ball is thrown in the air by the referee and a player from each team tries to win
possession for their team). At each end of the court are two baskets both 10 feet in height.
A three-point arc is the outside ring, whilst in the middle of that is the key which includes a
free throw line.

All that is needed to play is a court and basketball. Teams must wear matching strips with
some players choosing to wear gum shields and face masks for protection.
The game is split up into 4 twelve minute quarters. In between the 2nd and 3rd quarter is a
15-minute half time interval.

Scoring

There are three scoring numbers for basketball players. Any basket scored from outside
the three-point arc will result in three points being scored. Baskets scored within the three-
point arc will result in two points being scored. Successful free throws will result in 1 point
being scored per free throw. The number of free throws will depend on where the foul was
committed.

Winning the Game

Winning a game of basketball is pretty simple; score more points than your opponents in
the allotted game time. If the scores are tied at the end then an extra quarter will be played
until a winner is found.

Rules of Basketball
 • Each team can have a maximum of 5 players on the court at any one time. Substitutions
can be made as many times as they wish within the game.
• The ball can only be moved by either dribbling (bouncing the ball) or passing the ball.
Once a player puts two hands on the ball (not including catching the ball) they cannot
then dribble or move with the ball and the ball must be passed or shot.
• After the ball goes into a team’s half and they win possession back the ball must then
make it back over the half way line within 10 seconds. If the ball fails to do so then a foul
will be called and the ball will be turned over.
• Each team has 24 seconds to at least shot at the basket. A shot constitutes either going
in the basket or hitting the rim of the basket. If after the shot is taken and the ball fails
to go in the basket, then the shot clock is restarted for another 24 seconds.
• The team trying to score a basket is called the offense whilst the team trying to prevent
them from scoring is called the defense. The defense must do all they can to stop the
offense from scoring by either blocking a shot or preventing a shot from being fired.
• After each successful basket the ball is then turned over to the opposition.
• Fouls committed throughout the game will be accumulated and then when reached a
certain number will be eventually be awarded as a free throw. A free throw involves one
player from the offensive team (the player fouled) to take a shot unopposed from the
free throw line. Depending on where the foul was committed will depend on the
number free throws a player gets.
• Violations in basketball include traveling (taking more than one step without bouncing
the ball), double dribble (picking the ball up dribbling, stopping then dribbling again with
two hands), goaltending (a defensive player interferes with the ball traveling downwards
towards the basket) and back court violation (once the ball passes the half way line the
offensive team cannot take the ball back over the half way line).

Module 3

Basketball: Dynamic Exercises

Objectives

a. Analyze the significance of body conditioning.

b. Execute proper form of different exercises.

c. Demonstrate dynamic exercises before playing physical activities.

Activate

Do you feel "tight" before basketball games?

Does it take you a couple minutes into the game to finally get warmed up?

One of the reasons that you might be feeling tight or not as physically ready when playing
basketball might be due to not warming up. Warming up is a general term that we tend to use
for athletes when they are getting their body ready for sports. However, a complete warm up is
comprised of multiple components such as static/dynamic stretching, muscular activation and
movement preparation drills.

Watch the video in the link below.

Conditioning Exercises in Basketball - YouTube

Key concepts

• The purpose of the dynamic warm up is to increase blood flow to the areas which will be
working and to wake up the nervous system throughout the body.

Acquire

Today we will focus on the dynamic stretch component of a complete warm up. The purpose of
the dynamic warm up is to increase blood flow to the areas which will be working and to wake
up the nervous system throughout the body. A warm up should be more than a quick stretch
and a few burpees. Instead, you need to mimic movements that you will use consistently
throughout the course.
These are five of our favorite dynamic stretches that a basketball player can perform prior to
getting on the court.

• Adductor Rock back with Thoracic Rotation Stretch

• Shin Box with Thoracic Rotation Stretch
• Half-Kneeling Quad Stretch with Rotation
• Half-Kneeling Ankle Dorsiflexion
• Hamstring/Sciatic Nerve Glider

Watch the videos on how to do these exercises in the link below. Try these dynamic stretches
before your next basketball game or just to improve your flexibility. These mobility drills will
improve your performance and help you get a leg up on your opponent.

Click the link to view how to do Dynamic stretches in basketball : Dynamic Stretches for
Basketball

Module 4

Basketball: Muscular Endurance & Strength

Objectives

a. Analyze Muscular Strength and Muscular Endurance.

b. Execute proper form of exercises.

c. Demonstrate exercises that enhance the muscular strength and endurance.

Activate

Review what muscular endurance and strength means. Analyze and describe the picture below.
Key Concepts

• Muscular endurance refers to the ability of a given muscle to exert force, consistently
and repetitively, over a period of time.
• Muscular strength relates to your ability to move and lift objects. It’s measured by how
much force you can exert and how much weight you can lift for a short period of time.

Acquire

What is muscular endurance?

Muscular endurance refers to the ability of a given muscle to exert force, consistently and
repetitively, over a period of time. It plays a big role in almost every athletic endeavor. You
might think of muscular endurance as stamina.
Long-distance running is a sport that requires muscular endurance. During a race, a marathon
runner’s body performs the same movement and stride, over and over again. This requires
their muscles to have an advanced level of endurance to avoid injury or extreme fatigue.

But you don’t need to train for a marathon to improve your muscular endurance. For the
average person, it can be as simple as doing pushups until failure. This means doing one
movement repetitively, with good form, until you can’t perform it anymore.

And you don’t have to be an athlete to benefit from increasing your muscular endurance. As
with other types of exercise, muscular endurance training can increase your energy levels, help
you sleep better, and improve your overall health. It can even improve your mood.

Below are examples of five top exercises that can help you improve your muscular endurance.
They require no equipment and you can do them at home.

1. Plank

• To start, lie flat on your stomach (hips touching the ground) with your legs flat and
upper body propped up by your forearms.
• Tightening your lower back and shoulder muscles, raise your hips off the ground.
• Hold for as long as you can (aim for intervals of 30 to 45 seconds) and then relax. That
completes one repetition (rep).

Tips:
 • Perform 5 reps of your longest hold possible.
• At the end of the 5th rep, your arms should be quivering. This is a good indication that
you’re pushing your limits.

2. Body weight squats

• Start by standing upright with your feet placed in a position slightly wider than shoulder-
width apart, and your toes pointed straight ahead.
• Bend your legs and drop your buttocks down to the height of your knees. Your legs
should form a 90-degree angle when you’re at the bottom of the movement.
• With your weight on your heels, push yourself back upright, squeezing through your
glutes (buttock muscles) on the way up.
• Perform 5 sets of 25 repetitions. Adjust this rep number if you feel you can do more at
the end of each set.

Tips:

• Maintain good form by keeping your chest out and shoulders back. Don’t let your torso
become parallel with the ground.
• Try a variation on this traditional squat by widening your stance and pointing your toes
outward. This move will target the inside of your thighs.
3.Walking Lunges

• Stand upright with your feet shoulder-width apart.

• With your right leg, take a large step forward, then drop your body down so that
your back leg touches the ground.
• Push down through your front heel and stand back upright.
• Repeat the same motion with your left leg.
• Perform 5 sets of 30 lunges (15 on each leg, per set).

Tip: Resist the urge to drop your torso. Keep your abdomen upright.
4. Pushups

• Start by lying flat on your stomach.

• Push yourself off the ground into a plank position. Hold your body up with your toes
and with your hands (not your forearms, as with the plank described above).
• Lower yourself back down, letting your chest touch the ground.
• Promptly push down on your palms and raise your body back to a plank position.
• Perform 5 sets of 15 repetitions (adjust as needed).

Tip: If this movement is too advanced for you, start with your weight on your knees instead of
your toes.
5. Sit-ups

• Start by lying flat on your back, with your legs bent and your feet flat on the ground.
Place your hands beneath your neck, with your elbows out to the sides.
• Clench your stomach muscles and bring your torso up so that it’s flush with your thighs.
Resist the urge to use momentum, rather than your muscles, to bring your body up.
• Guide your body down in a controlled motion to maximize your muscle use.
• Perform 5 sets of 25 repetitions.
Tip: When doing sit-ups, use a yoga mat to keep your tailbone from rubbing uncomfortably on
the ground.

Improving your muscular endurance

You’ll likely get the most noticeable results from these or other exercises if you follow a daily,
exercise-until-failure approach to working out. However, don’t work the same muscle group two
days in a row. Be sure to alternate days. Rest is as important as exercise for muscle
development.

Set aside 20 to 30 minutes a day in which you can work out. Keep in mind that a long workout
(60 minutes or longer) is not necessary to get better results. It’s all about the intensity at which
you train.

It’s also important to note that you can improve your muscular endurance and overall fitness
level by developing simple habits you can do every day to challenge yourself. These can include:

• Skipping the elevator. Take the stairs. If you have two healthy and capable legs, use
them!
• Walking to work if possible. If this isn’t possible, challenge yourself to walk to get lunch
instead of driving. Those extra steps will add up over time. This habit is especially
important if your line of work requires you to sit behind a desk.
• Investing in a standing desk. Standing burns more calories than sitting, improves your
posture, and generally encourages a more active work environment.

Muscular Strength
Muscular strength relates to your ability to move and lift objects. It’s measured by how
much force you can exert and how much weight you can lift for a short period of time.

Examples of exercises that develop muscular strength and power include resistance
training, such as weightlifting, bodyweight exercises, and resistance band exercises.
Running, cycling, and climbing hills are also options.

Benefits
Exercises

To build muscular strength, size, and power, do exercises and activities that make you work
your muscles harder than normal.

Since you’re focusing on getting stronger, you may want to try to intensify the exercises by
using heavier weights and increasing your body resistance, even if it means that you do
fewer repetitions.

Do these exercises at least two times per week. If you don’t have time for a longer session,
squeeze in a few sets throughout your day. Watch the video below for exercises that
develops muscular strength.

Muscular Strength - YouTube

1. Squats

Sit into a chair as you squat to make this exercise easier. To increase the intensity, hold
dumbbells or a bar at chest level.
To do it

1. Stand with your feet slightly wider than hip distance.

2. Slowly bend your knees to squat down.
3. Pause in this position before returning to the starting position.
4. Do 2 to 3 sets of 8 to 12 repetitions.

2. Biceps curl

For this exercise, you’ll need dumbbells or any heavy things you can find in your house.

To do it

1. Stand with your feet shoulder-width apart and your knees slightly bent.
2. Place your arms alongside your body with your palms facing up.
3. Draw your elbows in toward your body as you slowly lift the weight.
4. Pause and then slowly lower your hands back down to original position.
5. Do 2 to 3 sets of 8 to 12 repetitions.

3. Modified pushup

Once you’ve mastered the form of this exercise, try doing standard pushups with your knees
raised and your feet extended behind you.

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To do it

1. From tabletop position, lift your feet off the floor.

2. Keep your head, neck, and spine in line as you slowly lower your body down toward the
floor.
3. Slowly return to the starting position.
4. Do 2 to 3 sets of 8 to 12 repetitions.

4. Forearm plank

This plank variation is a good option if you have concerns with your wrists.

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To do it

1. From tabletop position, extend your feet and legs.

2. Come onto your forearms with your elbows underneath your shoulders and your hands
extended.
3. Align your neck, spine, and hips to make a straight line with your body.
4. Hold this position for up to 1 minute.
5. Do it 2 to 3 times.

5. Abdominal crunch

This exercise targets your back and core to promote stability and good posture.

To do it

1. Lie on your back with your fingers interlaced at the base of your skull.
2. Bend your knees to bring your feet in toward your low back.
3. Slowly raise your head and shoulder blades off the floor.
4. Pause for a few counts before lowering back down to the starting position.
5. Do 2 to 3 sets of 8 to 12 repetitions.

Cautions

Use caution when starting a strengthening exercise program if you’re new to exercise or have
any injuries or medical concerns. Here are a few tips to help you avoid injury:

• Start slowly and gradually build up the intensity and duration of your workouts over a
few weeks.
• Listen to your body and stop if you need a break or start to feel any pain.
• Allow for 1 day of recovery between working different muscle groups.
• Always use proper form and technique to make sure you’re getting the most benefits
from your workouts.
• Use steady, controlled movements, especially if you’re doing heavy lifting.
• Give yourself time to rest in between sets.
• Use caution when working out any area of your body that’s prone to pain or injury. This
may include your neck, shoulders, and back and joints, such as your wrists, knees, and
ankles.
• Avoid being short of breath or holding your breath, which can cause your blood
pressure to rise. For each movement, exhale as you lift and inhale as you lower.