Semester:Start-Up

Different Sports Activities

NATURE OF DIFFERENT SPORTS ACTIVITIES

Sports is a part of human civilization. In the past, people or whole armies would do battle
with each other, causing hundreds of death. Later, it evolved into a fight between or among
representatives. People would send the champion or the strongest one of the army to
represent and compete with the champions of the other groups. Eventually, sports became
a form of entertainment,as well as an avenue to practice and show physical prowess and
skill.

Benefits of Different Sports Activities

There are several benefits of engaging in sports. One is learning how to set goals, as well
collaborating with others in order to attain such goals. Another advantage of sports is
learning how to follow and respect rules. The value of persistence and perseverance is also
developed in practices, motivated with the desire to win is encouraged, dealing with loss
and failure is also learned. The values learned in sports or games are also lessons to students
can apply in life. Sports and games are laboratories in life.

The Nature of Sports

Sports, by nature, is made up of rules. These rules are put in place for several reasons.

First, rules are put up in sport to secure safety.

Second, rules are set up for sport or game to be playable.
Third, rules exist so that the sport is marketable
Individual and Dual Sports

In the individual sports, the student can engage in the sport without the direct need of a
counter player. For example, in athletics, a student can perform the sprints without having
to rely on another in order to play. In contrast, dual sports are sports that need two players
or more. For example, one cannot play table tennis alone. You need a direct counter player
in order to run a game.

Below is a list of individual and dual sports.

A. Athletics
1. Track events: running variations
2. Field events: jumping and throwing variations

B. Racket Sports
1.Badminton
2. Table Tennis
3. Lawn Tennis

C.Philippine Indigenous Sports and Games

1. Arnis
2. Patintero
3. Palo sebo
4. Sipa
5 Pityaw (syato)
6. Luksong tinik
7. Luksong lubid
8. Luksong baka
9. Piko

D. Life Skills
1. Aquatics -to maneuver on water
2. Mountaineering-to navigate on land
3. Martial arts/self-defense - to protect oneself
4. Recreation -to eliminate idleness

Proper Etiquette and Safety in the Use of Facilities and Equipment

Part of the discipline of training and exercise is taking proper care of facilities and
equipment ,as well as practicing safely to avoid untoward incidents.
Warm-up, Stretching ,and Cool down Routine
To avoid injuries and to maximize performance , one must do warm-ups and stretches
prior to the physical activity .In order to relieve tired muscles and to decrease lactic acid
build up, a cool down stretch must be performed .

T R A C K A N D F I E L D S P O RT S
AT H L E T I C S
A T H L E T I C S I S C O M P O S E D O F S P O R T S I N V O LV I N G
WA L K I N G , R U N N I N G , J U M P I N G , A N D T H R O W I N G . I T I S
A C T U A L LY A G R O U P O F S P O R T S , O R E V E N T S , D I V I D E D
M A I N LY I N W H AT I S K N O W N A S “ T R A C K A N D F I E L D . ”
R U N N I N G , J U M P I N G , A N D T H R O W I N G A R E A L L M I L I TA R Y
AND HUNTING SKILLS. AS THESE SKILLS BECAME
I D E N T I F I E D A S G A M E S , R E L AT E D A N D VA R I E D S K I L L S S U C H
A S T H E L O N G J U M P, J AV E L I N T H R O W, H A M M E R T H R O W,
HURDLES, AND TRIPLE JUMPS WERE INVENTED.
TRACK EVENTS ARE DIFFERENT KIND OF RACES, FROM 50-
M E T E R S P R I N T T O T H E D I S T A N C E R A C E S T H AT R E Q U I R E
E N D U R A N C E . E V E N T S T H AT A R E VA R I AT I O N S O F R U N N I N G
RACES INCLUDE JUMPING OVER BARRIERS SUCH AS
HURDLES AND STEEPLECHASES. THERE IS AN EVENT
I N V O LV I N G G R O U P R U N N I N G C A L L E D T H E R E L AY , W H I L E
T H E R E A R E A L S O WA L K I N G R A C E S , W H E R E T H E R A C E R
M U S T N O T E L E VAT E O F F T H E G R O U N D , A N D T H E L E G
TRUCKING THE GROUND IN FRONT MUST NOT BE BENT FOR
A M O M E N T.
FIELD EVENTS ARE COMPRISED OF JUMPING AND
T H R O W I N G E V E N T S . T H E S E A R E U S U A L LY H E L D I N S I D E O R
B E S I D E T H E T R A C K O VA L , O R I N A R E S S P E C I A L LY
D E S I G N E D F O R I T.
THE JUMPS CONSIST OF THE LONG JUMP, THE TRIPLE
J U M P , T H E H I G H J U M P , A N D T H E P O L E VA U LT . T H E L O N G
J U M P I S P E R F O R M E D W I T H A S I N G L E J U M P, L A N D I N G O N A
P I T O F S A N D T H AT I S D E S I G N E D F O R T H AT P U R P O S E . T H E
D I S T A N C E I S M E A S U R E D AT T H E N E A R E S T M A R K W H E R E
T H E AT H L E T E L A N D E D . T H E T R I P L E J U M P A L S O M A K E S U S E
O F T H E P I T O F S A N D F O R L A N D I N G . T H E C O M B I N AT I O N F O R
T R I P L E J U M P I S T H E H O P - S T E P - J U M P. T H E AT H L E T E L A N D S
O N B O T H F E E T . F O R T H E H I G H J U M P A N D T H E P O L E VA U LT ,
T H E L A D I N G S U R F A C E I S A PA D C U S H I O N E D W I T H R U B B E R
FOAM. FOR BOTH EVENTS, A CROSSBAR HELD UP ON
EITHER SIDE BY POSTS MUST BE CLEARED. THE JUMPERS
MUST NOT KNOCK OFF THE CROSSBAR, AND KNOCKING OFF
T H E C R O S S B A R E L I M I N AT E S T H E J U M P E R . T H E C O N T E S T
I N V O LV E S J U M P I N G AT H I G H E R H E I G H T S T H A N T H E
CROSSBAR.
THE THROWS CONSIST OF THROWING THE HAMMER,
D I S C U S , J AV E L I N , A N D S H O T P U T . T H E O B J E C T O F T H E
G A M E I S T O T H R O W A S F A R A S T H E AT H L E T E S C A N . T H E
D I S C U S A N D H A M M E R T H R O W I N V O LV E S A S P I N N I N G M O V E
T H AT M I G H T B E D A N G E R O U S T O S P E C T AT O R S ; T H U S , I T I S
P E R F O R M E D I N A C A G E T O P R O T E C T S P E C TAT O R S . A L L
THREE THROWS ARE THROWN FROM INSIDE A CIRCLE. THE
J AV E L I N I S T H R O W N F R O M A R U N P R I O R T O A F O U L L I N E .
T H E D I S C U S I S U S U A L LY M A D E O F A W O O D E N D I S C W I T H A
M E T A L R I M . T H E H A M M E R I S A S T E E L W I R E W I T H A M E TA L
BALL AND A HANDLE.
 RACKET SPORTS
Racket sports are characterized by the use of an implement (racket) to volley an object over to
the other side of the court over a net.

BADMINTON
Badminton is a sport very much like tennis, and is played using rackets specific for that sport.
A shuttlecock or a feather cork act as a missile that is rallied back and forth over a high net.
The racket ca be used with a lot of wrist movements, as the material is light.
The court is 44 feet long and 17 feet wide for singles, and 20 feet wide for doubles.

There are four common shots or strikes in badminton:

1. The CLEAR is the lob, where shuttlecock is hit to go high over the opponent.
2. The DROP is a strike that allows the shuttlecock to go over the net gently.These shots can
be played both on the forehand and backhand sides.
3. The DRIVE is a strike that shoots the shuttlecock forward in a straight line.
4. The SMASH stroke shoots the shuttlecock downward. It can be played both on the
forehand and backhand sides.

There are also four strokes in badminton:

1. FOREHAND STROKE
The forehand stroke is hitting from the racket side.
2. BACKHAND STROKE
The backhand stroke is hitting from opposite the racket side.
3. UNDERHAND STROKE
The underhand stroke is used when the shuttlecock is coming low.
4. OVERHAND STROKE
The overhand stroke is used when the shuttlecock is coming in high and goes past overhead.

TABLE TENNIS
Table Tennis sometimes called “pingpong”, is played on a table with a net at the middle,
volleying a light ball using rackets or paddles sometimes called bats. On the receiving end,
the player must allow a bounce off on his or her side of the table before returning the ball.

In summary, points are awarded on any of these situations:

1. Ball bounces twice
2. Ball not hit after a bounce on one's side
3. Ball bounces on one's side after hitting
4. Hitting a ball bounce before it bounces on one's side
5. Hitting a ball twice
6. Ball touches anything other than the paddle
7. Not returning the ball
8. Touching the table with the free hand
9. Unsuccessful service

There are several grips used for the sport:

 The PENHOLD, as the name implies, is like holding a pen.
 The SHAKEHAND is a form of grip, also as the name implies.
 The V-GRIP is when the forefinger and the middle finger sandwiches the blade.
 The SEEMILLER GRIP named after Danny Seemiller, is when the thumb and the
forefinger are placed on the same side.
In table tennis, strokes are classified into offensive and defensive.
Offensive strokes result in topspin, while defensive strokes result in backspin. Exceptions to
the spin are the smash, block, and the lob. The terms backhand and forehand are also used in
this sport.

Several Offensive Strokes for table tennis:

 The SPEED DRIVE is a fast return, with the bat perpendicular to the direction of the
stroke.
 The LOOP DRIVE is when the bat is parallel to the stroke and the bat touches the ball
thinly to create a top spin.
 The COUNTER DRIVE is as the name implies, a counter to drives, it is hitting the ball
immediately off the bounce using a short movement before the ball reaches the highest
point off the bounce.
 The FLIP is a backhand with a flick of the wrist.
 The SMASH is a drive delivered from a backswing, normally when the opponent
returned the ball too high or close to the net.

Several Defensive Strokes for table tennis:

 The SLICE is a stroke that cuts, or slices, under the ball to create a backspin.
 The CHOP is a bigger and heavier slice that cuts straight down.
 The BLOCK( or the short) is actually, as the word implies, putting the bat in font of the
ball to return it.
 The PUSH-BLOCK is a block with a slight push to produce a spin.
 The SIDE DRIVE is similar to a slice, but it cuts to the left or right and not downward,
which will send the ball arcing to one side but bouncing off to the other direction.
 The LOB is executed by backing away from the table around 8 to 10 feet and lifting the
ball to create a variety of spins to choose from, sending the ball high before landing on
the opponents side of the table.
 The STOP OR DROP SHOT is executed by letting the ball touch the bat and avoiding
hand movement- the ball is to be returned close to the net when the opponent is far of the
back of the table, allowing the ball to bounce off twice before the opponent can reach it.
LAWN TENNIS
Lawn Tennis, or most commonly known as tennis, has been made the reference of others
sports such as table tennis and badminton because of its popularity. This sport can be played
in singles, doubles, or mixed doubles. The sport is played in a court with a net, and stringed
rackets are used to send a felt-covered rubber ball back and forth the court. In this sport, the
winner is determined by points, games, and sets.

Basic strokes in Tennis:

 The SERVE is performed by placing one foot forward, tossing the ball with thumb and
two fingers, pulling back for a backswing until yhe racket is pointing downward, and
finishing off with the arm fully extended and hitting the ball when it is slightly in front.
 The FOREHAND DRIVE is a stroke delivered from across the body.
 The BACKHAND DRIVE is a stroke delivered away from the body.

There are several types of games both for singles and doubles in tennis. For single games,
these are one ball live, tag team singles, king of the court, and hamps and chumps. For the
doubles games, these are team doubles, all position doubles, and king of the court doubles.

HEALTH BEHAVIOR
Health Behavior, such as eating habits, sleeping regularly, and managing stress, play an
important role in your fitness health.
EATING BEHAVIOR
Eating Behavior, is a broad term that en compares food choice and motives, feeding
practices, dieting, and eating- related problems such as obesity, eating disorders and feeding
disorders.

SLEEP
Rest, sleep, and relaxation are important in maintaining one's health as well.
Approximately, eight hours of sleep is needed by an individual. However, young children
tend to sleep a bit more and even take short naps, while older people tend to have shorter
sleeping hours. Sleep removes fatigue, it is also during sleep that muscle repair occurs.
STRESS MANAGEMENT
Stress is experienced when demands are placed on someone who finds it hard to comply with
theses demands. POST-TRAUMATIC STRESS is stress caused by an unnaturally traumatic
experience, leading to disruption of a person's ability to cope and function. CHRONIC
STRESS occurs when someone experiences repeated and continuing demands that inhibit the
person's function. Exercise relieves stress and reduces anxiety and depression as well.
HEALTH RISK FACTORS
There are several known risk factors to watch out for. These are:
 Family history
 Cigarette smoking
 Hypertension (or high blood pressure)
 Hypercholesterolemia ( or high cholesterol count )
 Impaired fasting glucose levels ( high blood sugar levels )
 Obesity
 Sedentary lifestyle ( physical inactivity )

PHYSICAL ACTIVITY PERFORMANCE
Physical activity performance is directly related to eating, rest, sleep, and relaxation,
stress management, and health risk factors. Proper eating behaviors affect one's physical
performance levels as nutrition affects energy systems directly. Rest and sleep and relaxation
function to relieve fatigue, and as a way for the body to recuperate, without which a good
performance in physical activities is not possible. Exercise relieves stress in many ways, as
well as reduces health risks such as hypertension, hypercholesterolemia, high blood sugar,
high blood pressure, and obesity. It also reverses the sedentary lifestyle.

TYPES OF EATING HABITS

Athletes usually practice proper nutrition by fueling for performance. In this type of eating,
the athlete carefully selects food that will be beneficial for the sport that he or she is preparing
for. Today, carbohydrate-loading is popular to some athletes. The athlete who engaged in carb
or carbo-loading makes sure that he or she eats an ample amount of carbohydrates so as to be
prepared to participate in strenuous activities like aerobic and marathon.
EMOTIONAL EATING is not healthy. The person, in an effort to relieve stress and negative
emotion due to certain life events, transforms eating as a form of outlet. While emotional
eating may relieve a certain level of stress, this form of eating may tend to be excessive and
could lead fat to deposits.
SOCIAL EATING such as eating in parties or other gatherings, may impel a person to
overeat as parties usually extend hours. Besides hefty servings and proportions, party food are
more appetizing the regular meals.
Eating in front of the TV or while watching sports events may yet be another cause of
unchecked diet.
 PHILIPPINE INDIGENOUS SPORTS AND GAMES:
ARNIS AND MGA LARO NG LAHI

ARNIS is a generic term for the deadly martial arts of the Philippines. It contains both bare
hand and weaponary arts - everything that has got to do with fighting. The bare hand combat
include boxing, wrestling, grappling, pressure points and locks.
Historically, Arnis incorporated three related methods:
→“espada y daga” (sword and dagger), which employs a
long blade and short dagger;
→“solo baston” (single stick); and
→“sinawali” (to weave), which uses two sticks of equal
length twirled in “weaving” fashion for blocking and
striking (term is derived from sawali, the bamboo
matting woven in the Philippines).  
Arnis is characterized by
three aspects:
→ the basic self defense
→ the cultural or forms
→ the competitive or the sports
Laro ng lahi is a collective term that refers to traditional or indigenous games of the
Philippines. These local games have existed as part of the Filipino culture.

PATINTERO, also known as harangang-taga or tubigan, is a traditional Filipino children's

game. Along with tumbang preso, it is one of the most popular outdoor games played by
children in the Philippines. The players are divided into two teams equal number, namely the
runners and the taggers. The object of the runner is to get through all the lines back and forth
without being tagged.
Involves two opposing teams with
one team preventing the other from
coming through.

PALO-SEBO is a traditional Filipino game. A local variant of the greasy pole, it is likely
derived from the Spanish cucaña. It is a game in which players compete to see who can climb
the highest up a slippery bamboo pole.
Involves climbing a bamboo pole.

SIPA is the Philippines' traditional native sport which predates Spanish rule. The game is
related to Sepak Takraw. The sipa is thrown upwards for the player toss using only the legs,
particularly the area from the foot up to just above the knee. The player must prevent the Sipa
touching the ground by hitting it several times. Each hit is counted, the player kicking the
Sipa most wins the game.
Involves kicks, elbows, and knees.

PITYAW is a game where player uses two sticks of rattan, 12 and 6 inches (300 and 150 mm)
of length.The game makes use of two sticks, one longer than the other. The longer stick will
serve like a bat and the shorter stick serves like the hit. There needs to be two teams to play
this game the hitter
and the fetcher.
Measures score of the stick from its position to the goal.

LUKSONG TINIK is a popular game in the Philippines. It is originated in Cabanatuan city,

Philippines, played by two teams with equal numbers of players. Each team designates a
leader, the nanay, while the rest of the players are called anak. The players chosen to be nanay
are usually the ones who can jump the highest.
Involves leaping over hands and fingers or ropes.

LUKSONG LUBID is the tagalong term for jumping rope. The first concrete evidence of
jump rope comes from Medieval European paintings of kids jumping rope through the street.
The exact origin of the jump rope activity is unclear.
Also involves leaping.

LUKSONG BAKA is a traditional Filipino game that originated from Bulacan. It involves a
minimum of 3 players and a maximum of 10 players and involves them jumping over the
person called the baka, the main goal of the players is to successfully jump over the baka
without touching or falling over the baka.
Involves leap-frogging over someone who is in varying positions, from a prone fetal position
to a standing bent position.

PIKO is the Philippine variation of the game hopscotch. The players stand behind the edge of
a box, and each should throw their cue ball.
The first to play is determined depending
on the players' agreement
(e.g. nearest to the moon, wings or chest).
Involves a series of skip and hops over lines drawn on the ground.
LIFE SKILLS: AQUATICS, MOUNTAINEERING, SELF-DEFENSE, AND RECREATION
AQUATICS - SWIMMING
Various water sports or aquatics include water polo,synchronized swimming, diving,
snorkeling, surfing, sailing, and any sports that can be played in a pool or other bodies of
water. Among these sports, swimming is the most adopted sports by school.
Swimming is both a form of sport and recreation. It is a universal activity with all
countries having local swimmers.
The types of swimming strokes are the following: butterfly, breast stroke, freestyle,
crawl, sidestroke, backstroke and the dog paddle.
For butterfly, the arms move together, cupping the water downward and outward, moving
above the water to complete the arm movement. The legs are bent and straightened, and are
brought to the chest, before going back to position. The legs perform frog kicks. For the
crawl, arms stroke are performed with flutter kicks, while the face turns alternately from one
side to the other. For the side stroke, the body is oriented Sideways and is propelled by
scissors kick and underwater stroke.
For the freestyle, flutter kick is used with arm strokes as that of a windmill. The swimmer
times their breaths with each arm pull. For the backstroke, the swimmer floats in a supine
position, and the arm strokes are performed in the windmill fashion, while performing flutter
kick. For the dog paddle, the legs perform an underwater modified flutter kick, while the arm
reach forward and paddle in a circular manner.
Mountaineering
Enjoying natural through treks and hiking up the mountains involve more praperation than
just deciding to go for these activities. A group needs to meet up for a pre-climb to discuss all
details to climb such as the location, terrain,supplies, and the rule of all members joining the
climb. While the climb itself is the main activity, a lot of tasks are performed before and after
the climb. The group is supposed to meet up after the climb for assessment and reporting.
Mountaineering, aside from being a moderate to vigorous physical activity.
Martial Arts/Self-Defense
There has always been a need for fighting skills. Whether to defend or to attack with, martial
arts has always existed since the dawn of man. All living things have been equipped with a
method of defense, and man has been given his greatest weapon his intellect. With this, man
has designed various ways of defense and attack through the use of his hands and feet, to
developing implements of warfare that have become more elaborate with time.
With the current technology, one nation one can wage war with another even without actual
face to face combat, as ICBMs can wipe out whole areas or regions with just the flick of a
switch. However, there has always been the need for one on one or oneversus several
combatants. For personal defense or for military use, the practice of martial arts has always
been essential. The origin of a lot of sports come from military skills required of a soldier
running, throwing projectile weapons, and jumping over obstacles.
CURRENTLY,THERE ARE SEVERAL MARTIAL ARTS THAT HAVE DEVELOPED IN
POPULARITY THROUGHOUT THE WOLD:BOXING,MUAY THAI,KARATE KWON
DO,WUSHU OR KUNG FU,JUDO,AND ARNIS.
UNDER REPUBLIC ACT 9850,ARNIS IS THE NATIONAL MATIAL ART AND SPORT
OF THE PHILIPPINES.
AS A SICH,WHENEVER POSIBLE,ARNIS MUST BE INCLUDED IN A PHILIPPINE
SCHOOL PROGRAM , WHETHER AS A CLUB,TEAM,OR PART THE P.E OFFERINGS.
Community Recreation
Community recreation involves a lot of light games that people with physical disabilities can
participate in. Several board games are tought. Other activities such as gardening, nature
walk, low impact activities such as tai chi and yoga and various arts and crafts may also be
included. These are activities that prevent idleness and boredom, and offer productive use of
term.

BASKETBALL AND VOLLEYBALL

BASKETBALL

Basketball is a team sport in which two teams, most commonly of five players each, opposing
one another on a rectangular court, compete with the primary objective
of shooting a basketball through the defender's hoop while preventing the opposing team from
shooting through their own hoop. A field goal is worth two points, unless made from behind
the three-point line, when it is worth three. After a foul, timed play stops and the player
fouled or designated to shoot a technical foul is given one or more one-point free throws. The
team with the most points at the end of the game wins, but if regulation play expires with the
score tied, an additional period of play (overtime) is mandated.

Rules for the offense

The basketball team on offense is the team with the basketball. When a player has the
basketball there are certain rules they must follow:
1) The player must bounce, or dribble, the ball with one hand while moving both feet.
2) The basketball player can only take one turn at dribbling.
3) The ball must stay in bounds.
4) The players hand must be on top of the ball while dribbling.
5) Once the offensive team crosses half court, they may not go back into the backcourt.

Defensive Rules

The team on defense is the team without the basketball.

The main rule for the defensive player is not to foul. A foul is described as gaining an unfair
advantage through physical contact.

Rules for everyone

1) Although the foul rule is described above as a defensive rule, it applies exactly the same to
all players on the court including offensive players.
2) Basketball players cannot kick the ball or hit it with their fist.
3) No player can touch the basketball while it is traveling downward towards the basket or if
it is on the rim. This is called goal tending.

VOLLEYBALL

Volleyball, game played by two teams, usually of six players on a side, in which the players
use their hands to bat a ball back and forth over a high net, trying to make the ball touch the
court within the opponents’ playing area before it can be returned. To prevent this a player on
the opposing team bats the ball up and toward a teammate before it touches the court surface
—that teammate may then volley it back across the net or bat it to a third teammate who
volleys it across the net. A team is allowed only three touches of the ball before it must be
returned over the net.

Basic Volleyball Rules

6 players on the floor at any one time - 3 in the front row and 3 in the back row
Maximum of 3 hits per side
Points are made on every serve for wining team of rally (rally-point scoring).
Player may not hit the ball twice in succession. (A block is not considered a hit.)
Ball may be played off the net during a volley and on a serve.
A ball hitting a boundary line is in.
A ball is out if it hits an antennae, the floor completely outside the court, any of the net or
cables outside the antennae, the referee stand or pole, the ceiling above a non-playable area.
It is legal to contact the ball with any part of a player’s body.
It is illegal to catch, hold or throw the ball.
A player cannot block or attack a serve from on or inside the 10-foot line.
After the serve, front-line players may switch positions at the net.

Basic Volleyball Terminology

Ace
Assist
Attack
Attacker
Attack Block
Attack Error
Attack Line