Republic Central Colleges

Angeles City

Health Optimizing Physical Education 2

Chapter 1: Individual and Dual Sports

Table Tennis
Table tennis became popular and was known by different names such as: Ping Pong or Indoor Tennis
Gossima, Pom-Pom, Pim-Pam, Whiff Waff, Royal Game and Parlour Tennis.
A sport in which two or four players hit a lightweight, hollow ball back and forth using table tennis
rackets. The game takes place on a hard table divided by a net.
Play is fast and demands quick reactions. A skilled player can perform several varieties of spin to the
ball, limiting an opponent’s options to great advantage.
Since 1988, table tennis has been an Olympic sport with copious event categories such as: men’s singles,
women’s singles, men’s doubles, and women’s doubles.

Facilities and Equipment

The Racket – A wooden rubber faced as mandated by the rules
The Ball – Shall be spherical, with a diameter of 38mm. It shall be made of celluloid or similar plastic,
white, yellow, and orange. It weighs 2.5 grams.

The Table – measured 5’ X 9’ and 30” above the surface of the floor
Net – 6’ long and 6” wide stretched across the center of the table and extend in both sides by 6”

Kinds of Grip
Grip in table tennis is the way one player holds the racquet. There are three different styles of holding a
bat and different player has either one or both styles of holding the racquet.

The Handshake Grip

Most table tennis players use the handshake grip. In performing the grip, grasp the bat like shaking
hands with the handle, with your pointing finger across the bottom of one side of the blade. The other
three fingers grip the handle and the thumb rest along the lower part of the other side of the blade.

Chinese Pen hold Grip

This grip is similar to holding a pen between the thumb and forefinger.
Ma Lin was the famous player in table tennis who use the Chinese Pen hold Grip.

Japanese and Korean Pen hold Grip

The only difference of this grip from the Chinese Pen hold grip is that you do not hold the bat straight
up and down but directly out to the side.

Seemiller Grip
This grip is a combination of handshake and pen hold grips. The only difference is that the thumb and
forefinger grip the sides of the bat.

Serves
A strong serve controls the flow of the game. Your opponent will be off-balanced and it is an indication
of sure score. A good serve is done by placing the ball in the open palm of the free hand away from
and above the table. The ball must first bounce in the table side of the server before going over the net
and bouncing on the table side of the receiver. The receiver must strike the ball after it bounce in his
table side in returning to the server.
SOCRING SYSTEM
A game is won by the player who wins 11 pts. Except when the score is 10 all, where an advantage of
two points is needed in order to win
 Badminton
Badminton was first called as Poona. It was developed from a children’s game called battledore and
shuttlecock. Isaac Spratt published a booklet, “Badminton Battledore - a new game” in 1860, but
unfortunately no copy has survived. The object of this game was to see how long a group could volley
the shuttlecock by hitting it with the battledore, or paddle. This cooperative, non-competitive game
was originally played without a net.
The International Badminton Federation (IBF) (now known as Badminton World Federation) was
established in 1934 with Canada, Denmark, England, France, the Netherlands, Ireland, New Zealand,
Scotland, and Wales as its founding members. India joined as an affiliate in 1936. The BWF now
governs international badminton and develops the sport globally.

Facilities and Equipment

Shuttlecock
Shuttle, Shuttlecock, Bird, Birdie whatever it is called, 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. An official shuttlecock must have 14-16 feathers and are usually made from a goose or
duck and from the left wing of the bird only.

The Racket
Badminton rackets are lightweight, with top quality racquets weighing between 70 and 95 grams (2.4
to 3.3 ounces) not including grip or strings.

Shoes
To allow players to move quickly across the court, and to give them traction for quick movements
around

Net
The net shall be made of fine cord of dark color and even thickness with a mesh of not less than l5
mm and not more than 20 mm. The net shall be 760 mm in depth and at least 6.1 meters wide. The
top of the net shall be edged with a 75 mm white tape doubled over a cord or cable running through
the tape.

Badminton Shots
The choice of badminton shots dependent on how close to the net the shuttle cock is and where the
opponent is standing. There are much better attacking options if the shuttlecock is above and close to
the net.

A. Forehand/ Backhand Shots

Fore hand shots is made at the same side as the playing hand. Back hand shot is made on the other
side of the playing hand.
A right handed player is his or her right side and then backhand shot is made from his or her left side.

B. Net Shot
Net shot can be played by hitting a high shuttlecock steeply downwards and trying to win the rally
immediately.

C. Smash
Smash is played by hitting the shuttlecock downwards but still causing the shuttlecock to go over the
net. The player jumps upwards to produce a steeper smash angle. Jump smashers are particular
among men playing doubles.

D. Clears
Clear shot is played by hitting the shuttlecock high and to the back of the opposition’s court.

E. Drop-Shots
Drop-shots are played so that the shuttlecock drops softly downwards into the opponent’s fore court.

F. Lifts
Lifts are used when the shuttlecock is below net height and is used to “lift” or hit, the shuttlecock
upwards into the opponent’s court. It can be played from all parts of the court. Alternative to a lift is to
“pus”, the shuttlecock gently hit back to the net. If played in the fore court the shot is known as a “net
–shot” and when played in either the mid or rear court is known as a push or block shot.
 G. Drive
Drive can be played when the shuttlecock is near to net height, these travel flat and fast over the net
into the opponent’s mid or rear court areas.

The game starts with a toss

1. Before play commences, a toss shall be conducted and the side winning the toss shall exercise
the choice in either to serve or receive; to start play at one end of the court or the other.
2. In choosing the side, a player ma y use the following methods toss coin, throwing or placing the
shuttlecock at the edge of the net or spinning the racket.
3. The side losing the toss shall then exercise the remaining choice.

Serving
 Serving is how you start the rally
 Receiver is the person who hits the second shot in the rally.
 In doubles, the receiver’s partner is not allowed to hit this shot.

Five Types of Badminton

1. Men’s singles
2. Women’s singles
3. Men’s doubles
4. Women’s doubles
5. Mixed doubles (each team is a man and a woman) Men’s doubles and women’s doubles are also
called level doubles

Score Systems
 A match consists of the best of 3 games of 21 points.
 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.


Arnis
Arnis is the official national sport and the martial art of Philippines. It is also known as Kali is a
form of martial arts that focuses on weapon-based fighting with knives, sticks, bladed
weapons and some improvised weapons. The sport also includes hand to hand combat,
grappling, joint locks and weapon disarming techniques.
In the system of Filipino martial arts, this is founded by the late Remy Presas as a self-defense
system. His goal was to create an injury-free training method as well as an effective self-
defense system in order to preserve the older Arnis systems.
Practitioners of the sport are called arnisador (male athletes) and arnisadora (female
athletes). Initially, the sport was practiced by the peasant or commoner class but those
practitioners lacked the scholarly knowledge to create any kind of written record. Arnis was
declared the Philippines’ National sport and martial art on 11 December 2009

Equipment
Rattan Stick
28” - 32” long and a diameter of ¾ to 1

Body Armor
Used for official competition in Arnis.
An extension of the arms was used which is a stick and the fighting form was called Arnis de
Mano which has three forms of plays Known as:
1. Espada y Daga – a combination of a long and short dagger.
2. Solo Baston – single stick is used.
3. Sinawali – two sticks being swing in an intricate movement of a criss-cross fashion.