PHED 10032 Individual Dual Combative Sports Racket Games - 1

Republic of thc Philippines
It POL’TEfiJINI‹' I*7$'ERSIrt’ or rm PHILIPPINES
INSTRUGTIONAL MATERIAL FOR PHED 10032

INDIVIDUAL/DUAL/COMBATIVE
SPORTS:
Compiled by:
Melchor M. De Guzman
Monica Elaine B. Chavez
Polytechnic University of the Philippines
College of Human Kinetics
Table of Contents
Program Outcome ………………………………..……………………………………. iii
Lesson 1 Introduction and Orientation

Overview and Objectives ………………………………..………………….…. 1
Course Content
a. Vision and Mission …………………………… ……………………. 2
b. Grading System …………………………………………….…….…. 2
Activity/Assessment and References ......……………………………………. 2
Lesson 2 Self-Assessment and Introduction to Badminton

Overview and Objectives ………………………….………………………….. 3
Course Content
a. Physical Activity Readiness Questionnaire…………………….... 3
b. A Brief History of Badminton ………………………………..…….. 4
c. Basic Skills in Badminton…………………………………………... 5
d. The 10 Basic Rules of Badminton ………………………………… 5
e. Equipment …………………………………………………………… 6
f. Warm Up, Stretching and Cooldown ………………………………. 7
Activity/Assessment and References …………………………...………….… 9
Lesson 3 Basic skills (grip, stance, and strokes), Familiarization and Ball control
Overview and Objectives ……………………………………………………… 10
Course Content
a. Activity 1 Warm-up Session …..…………………………………… 10
b. Activity 2 Basic Grip ………………………………………….. ….… 10
c. Activity 3 Proper Stance ...………………………………………….. 11
d. Activity 4 Different Types of Strokes ……………………………… 12
e. Activity 5 Familiarization …………………………………………… 12
f. Activity 6 Cool Down ……………………………………………… 13
Activity/Assessment and References ………………………………………… 14
Lesson 4 Four types of strokes and footwork

Overview and Objectives ………………………………………………………. 15
Course Content
a. Activity 1 Warm-up Session ...................................................…... 15
b. Activity 2 Skills Warm-up on strokes .……………………………... 15
c. Activity 3 Strokes with one step approach ……………………….. 16
d. Activity 4 Strokes with two step approach .………………………. 17
e. Activity 5 cool down…………………………………………………. 18
Activity/Assessment and References …………………………..................... 18
Lesson 5 Service and Midterm

Overview and Objectives …………………………….………………………... 20
Course Content
a. Activity 1 Warm-up Session .……………………………………… 20
b. Activity 2 Skills Warm-up on footwork ..………………………….. 20
c. Activity 3 Drill to Improve your Footwork and Agility ..…………... 20
d. Activity 4 Service …………………………………………………… 21
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College of Human
e. Activity Kinetics
5 Cool Down ……………………………………………….. 23
Activity/Assessment and References ………………………………………… 23
Lesson 6 INTRODUCTION: TABLE TENNIS “PING-PONG”

Overview and Objectives ………………………………………………..……. 24
Course Content
a. History ………. ……………………………………………………… 24
b. Official Rules ………………………………………………………… 25
c. Equipment ……………………………..…………………………….. 25
d. Cerebral, Emotional & Physical Benefits of Playing Table Tennis 27
Activity/Assessment ……………………………………………………………. 29
References ……………………………………………………………………… 32
Lesson 7 PUTTING UP PREPARATION TO EXERCISE

Course Content
a. Basic Principle of Exercise ………………….………………………. 33
b. FITT Principle ………………………………………………………… 34
c. Injury Treatment ………………………..…………………………….. 35
d. Activity 2.1 Coin Snatch ……………………………….…………….. 41
e. Activity 2.2 Finger-Nose Dot ………………………….…………….. 42
Activity/Assessment ……………………………………………………………… 43
References ………………………………...……………………………………… 45
Lesson 8 EXPERIENCING TABLE TENNIS THROUGH ACTIVITIES

Course Content
a. Gripping the Racket ……. ………………….………………………. 46
b. Stances ……..………………………………………………………… 48
c. Ball Control Drill 3.1 ………………………..……………………….. 50
d. Service ………………………………………………….…………….. 52
e. Ball Control Drill 3.2 ………. ………………………….…………….. 54
f. Ball Control Drill 3.3 ………. ………………………….…………….. 55
g. Ball Control Drill 3.4 ………. ………………………….…………….. 56
h. Ball Control Drill 3.5 ………. ………………………….…………….. 57
i. Ball Control Drill 3.6 ………. ………………………….…………….. 58
j. Ball Control Drill 3.7 ………. ………………………….……………... 59
k. Ball Control Drill 3.8 ………. ………………………….…………….. 60
Activity/Assessment ……………………………………………………………… 61
References ………………………………...……………………………………… 63
About your Professors …………………………………………………………………… 64
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Course Outcomes
 Develop motor skills, acquire necessary knowledge through physical activities and
cultivate positive values and attitudes for the development of an active and healthy
lifestyle.
 Acquire good health, physical fitness and bodily coordination through participating
regularly in physical activity.
 Promote desirable moral behaviours, cooperation in communal life, ability to make

decisions, and the appreciation of aesthetic movement.
 Develop basic competence and confidence to face different challenges
 Identify and assess their own health and fitness markers.
 Appreciate physical activity, even in their own houses.

Lesson 1
Orientation
Week: 1 of 18 First Sem.
I. OVERVIEW
The College of Human kinetics is committed to produce graduates that meet
international standards, efficient and effective leaders. Let us start the learning with
an orientation that is designed to guide and prepare the student especially in this
new normal setting in education. From institutional policies, distance learning, basic
requirement, and grading system will be discussed in this lesson.
II. OBJECTIVES
After successful completion of this lesson, students should be able to:
-Explain existing policies of the university.
-Identify which mode of instruction is fit for them.
-Follow instructions in different settings.
III. COURSE CONTENT
PUP Vision
Clearing the paths while laying new foundations to transform the Polytechnic University
of the Philippines into an epistemic community.
PUP Mission
Reflective of the great emphasis being given by the country's leadership aimed at providing
appropriate attention to the alleviation of the plight of the poor, the development of the citizens,
and of the national economy to become globally competitive, the University shall commit its
academic resources and manpower to achieve its goals through:
1. Provision of undergraduate and graduate education which meet international standards of
quality and excellence;
2. Generation and transmission of knowledge in the broad range of disciplines relevant and
responsive to the dynamically changing domestic and international environment;
3. Provision of more equitable access to higher education opportunities to deserving and
qualified Filipinos; and
4. Optimization, through efficiency and effectiveness, of social, institutional, and individual
returns and benefits derived from the utilization of higher education resources.
The star in the logo stands for the perfection of the human person as well as the
research for truth, while the five concentric circles depict infinite wisdom.
CHK / PE IV / PHED 10032/ RACKET Page 1

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Both the five-pointed star and the five concentric circles stand for quintessence, meaning
the highest form of quality or the most perfect example of creation.
The star is golden yellow not only because this is a star’s natural color but also because,
together with the dark maroon used as background, it is the traditional color of the University.
The five concentric circles are white because it symbolizes purity.
Grading System:
Midterm Composition:
- Written output (reflection Paper) - 40%
- Major output - 60%
100% = 50%
Final term Composition:

- Written output - 30%
- Major output - 70%
100% = 50%
100%
Name: Course& Sec. Date submitted:

IV. ACTIVITY/ASSESSMENT
Based on what you have read, pls. complete the following sentence below:
1. I had learned that .
2. As a student I will .
3. And as a Filipino, .
4. My expectations in this subject are .
V. REFFERENCES
 https://www.pup.edu.ph/
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Lesson 2
Self-Assessment and Introduction to Badminton
Week: 2-3 of 18 First Sem.
I. OVERVIEW
It is proper to start physical activity with self-assessment and self-testing activity.

Self-testing will determine the readiness of the student to engage in physical activity.
This session will also teach the student/s to be honest in conducting self-
assessment.
It also covers the historical development of badminton, needed equipment to
play, fundamental skills needed, and basic rules of the game.
II. OBJECTIVES
After successful completion of this module, students should be able to:

 Recognize their fitness ability through self-testing.
 Enumerate the fundamental skills and basic rules in badminton
 Discuss briefly the historical development of the game
 Appreciate the evolution of badminton equipment
III. COURSE CONTENT
1. PHYSICAL ACTIVITY READINESS QUESTIONNAIRE (PAR-Q)
The questionnaire will indicate whether you should check with your doctor before you start
a programme of physical activity. If you are over 69 years of age and you are not used to being
very active you should certainly check with your doctor. We will treat all information confidentially.
YES NO
1 Have you ever been diagnosed with a heart condition with advice from a
doctor that you should only do physical activity recommended by them?
2 Have you ever felt pain in your chest whilst you were physically active?
3 Have you ever felt chest pain whilst you were at rest?
4 Do you ever feel faint or have dizzy spells?
5 Do you have a joint problem that could be made worse by exercise?
6 Have you ever been diagnosed with high blood pressure?
7 Are you currently pregnant or have you had a baby in the last six months?
8 Are you currently taking any medication or have any medical conditions that
the instructor should be made aware of? If yes, please provide details:
If you have answered yes to one or more questions

Talk to your doctor by phone or in person before participating in physical activity. Tell
your doctor about the question(s) you have answered yes to. You may still be able to
do any activity you want - as long as you begin slowly and build up gradually - or you
may need to limit your activities to those which are safe for you. Talk with your doctor
about the kind of activity you wish to participate in and follow their advice.
If you have answered no to all questions

You can be reasonably confident that you can start to increase your physical activity
and take part in a progressive exercise programme. Remember - begin slowly and
build up gradually.
Your privacy
Why do we collect this information from you? We use the information here to assess your ability
to take part in a programme of physical activity.
I have read, understood and completed this questionnaire. All questions have
been answered to the best of my knowledge. I confirm I have completed a gym
induction
Name: _ Signature:
Date:
2. A BRIEF HISTORY OF BADMINTON
Badminton is an interesting sport which is played by either one or two players on each
side of the court. The objective of the game is to hit the shuttle so that it lands at the
opponent’s side of the court without the opponent returning. The shuttle should go over the
net. When the game is played by one player on each side, it is referred to as singles while that
of a team of two players is called doubles. However, most people enjoy this game with slight
or no idea at all of its history. Below is a brief history of badminton.
India played a vital role in the development of this game. This was through the
introduction of another game that was similar to “ti jian zi” called Battle and Shuttlecock that
was played in China, India, Japan and Greece. The game used shuttlecock which was hit by a
Battledore (paddle). This game was played in the 1860s in Poona India. The description and
the objectives of this game are very similar to that of badminton today.
The British government officials who were posted to India during those years took the
game to their homes in 1873. It was here where the nets were added and the game
henceforth took the form known to date. Duke of Beaufort was the first to introduce the game
in England and it soon became a hit and a gained a lot of popularity among the elite in
England as a party sport.
Olympic Games
Badminton was first introduced as a demonstration game to Olympic Games in 1972 in

Munich. It however, became an official Olympic sport during the 1992 Olympic Games which
took place in Barcelona where the doubles and the singles disciplines were introduced. The
mixed doubles discipline was introduced in Atlanta’s Olympic Games in 1996 becoming the
only mixed event in all Olympic Games. Having won no medal before, Indonesia benefited
from Badminton achieving Olympic status when they won both men and women singles in its
first competition in the Olympic in Barcelona.
Modern badminton creation is attributed to England. However, Asian countries have
dominated the sport in all the major badminton events, including Olympics. The Asian
countries have bagged almost all the medals in the Olympic competition with China, Republic
of Korea and Indonesia being the dominant countries followed by both Denmark and Great
Britain. These nations have produced the most talented world class players consistently. In
fact, China has become a force to reckon in both women and men competitions in recent
years. Currently, throughout the world, Badminton has become more organized with almost all
nations having associations to organize and develop the sport.
3. BASIC SKILLS IN BADMINTON
Basic Gripping Technique

Learn how to hold your racket using the forehand and backhand grip. If you are not holding the
racquet properly, you won’t be able to execute strong shots especially to your opponent’s
baseline.
Basic Footwork
Good footwork allows good movement around the court. Learn the basics of covering the court
to return your opponents’ shots!
Basic Badminton Strokes
Strokes are simply your swing action to hit the shuttle. If you don’t perform your strokes
correctly, you won’t be able to execute quality badminton shots.
Badminton Serve
A badminton rally starts with the serve. Learn the correct techniques to deliver good serves.
Good serves definitely give you an edge over your opponent right from the start of the rally.
Basic Stance
A good stance sets you up to defend and attack effectively during a game! Learn the offensive
stance, defensive stance, and the net stance. You’ll find yourself at the top of your game
when you use them correctly.
4. THE 10 BASIC RULES OF BADMINTON
1. A game starts with a coin toss. Whoever wins the toss gets to decide whether they would
serve or receive first OR what side of the court they want to be on. The side losing the toss
shall then exercise the remaining choice.
2. At no time during the game should the player touch the net, with his racquet or his body.
3. The shuttlecock should not be carried on or come to rest on the racquet.
4. A player should not reach over the net to hit the shuttlecock.
5. A serve must carry cross court (diagonally) to be valid.
6. During the serve, a player should not touch any of the lines of the court, until the server
strikes the shuttlecock. During the serve the shuttlecock should always be hit from below the
waist.
7. A point is added to a player's score as and when he wins a rally.
8. A player wins a rally when he strikes the shuttlecock and it touches the floor of the
opponent's side of the court or when the opponent commits a fault. The most common type of
fault is when a player fails to hit the shuttlecock over the net or it lands outside the boundary
of the court.
9. Each side can strike the shuttlecock only once before it passes over the net. Once hit, a
player can't strike the shuttlecock in a new movement or shot.
10. The shuttlecock hitting the ceiling is counted as a fault.
Singles, doubles, and mixed doubles

You can have either two or four players on a badminton court: one player on each
side, or a team of two players on each side. One-against-one is called singles; two-against-
two is called doubles.
In doubles, either player can hit the shuttle; you do not have to take it in turns. The
only exceptions are the first two shots of the rally; I’ll explain this when we discuss serving.
In total, there are five types of badminton:
• Men’s singles
• Women’s singles
• Men’s doubles
• Women’s doubles
• Mixed doubles (each team is a man and a woman)
Men’s doubles and women’s doubles are also called level doubles.
4. Equipment
a. Shuttlecock b. Badminton Racket
Synthetic and Feather
c. Court
d. Net
5. Warm Up, Stretching and Cooldown
A good warm up pre-workout is something most people skip, but science says you
should make time for it. If rolling your ankle or tweaking your shoulder isn’t your goal, stretching
your muscles and joints can make a big difference in injury prevention and sports performance.
Warm – Up
This prepares the body especially the heart and circulatory system for physical activity or
exercise. According to the American College of Sports Medicine (ACSM) warm-up should
include a 5-10 minutes of low-intensity large muscle activity like walking, jogging or running for
the first phase, a gentle static stretching of the major large muscle group for the second phase
and the third phase is dynamic warm-up. A stretching warm up is recommended to reduce risk
of injury and to enhance performance.
Stretching
When engaging in any exercise or sport, you must warm up properly to prepare your body
for exercise and avoid injuries. It is just as important to cool down after practice to help your
body recover more quickly. Both warm-up and cool-down sessions should be combined with
stretching exercises to increase muscle suppleness.
Routine Warm-up exercises
A. warm-up for cardio

1. Step forward and backward for 10 sec.
2. Step sideward back and forth for 10 sec.
3. Jogging in place for 30 sec.
4. High knee jog for 10 sec.
B. To stretch safely, do the following static stretching guide:

 Try to hold each stretch for 10 seconds.
 Do not bounce while stretching.
 Stretch slowly to the point of tension; you should never feel pain.
 Focus on your breathing while stretching.
 Select stretches that work all major muscle groups.
1a 1b 2 3-L / 3-R 4-L / 4-R 5-L / 5-R
6-L / 6-R 7 8-L / 8-R 9 10 11-L / 11-R

12-L / 12-R 13-L / 13-R 14-L / 14-R 15-L / 15- R 16- L 16 - R
C. Dynamic warm-up
 Marching in place while swinging your arms (20 reps)
 Jumping jacks (10 reps)
 Walking jacks side to side (20 reps)
 Arm circles and shoulder shrugs. (10 reps)
 Swinging toe touches (10 reps)
 Leg swings (forward and side to side) (10 reps)
 Hip rotations (like stepping over a fence) (10 reps)
 Hip circles (like you’re hula hooping) (10 reps)
 Bodyweight squats (10 reps)
 Lunges (10 reps)
IV. ASSESSMENT
A. Answer the PAR-Q honestly and follow the indicated direction.

B. Start memorizing the warm-up sequence do it three times a week for at least 30
minutes. On the third week answer the question below:
1. If you compare your experiences from day one up to the last day of the third week
session, what are the significant changed or an effect/s on your body, feelings, and
fitness performance?
2. Can you name components of fitness that you think and feel are being developed?
V. REFERENCES
http://eparmedx.com/wp-content/uploads/2013/03/January2020PARQPlusFillable.pdf
PAR-Q Form
https://www.nerdfitness.com/blog/warm-up/
Lesson 3
Basic skills (grip, stance, and strokes)

Familiarization and Ball control
Week: 4-5-6 of 18 First Sem.
II. OVERVIEW
Badminton is a racket sport that is played on a court divided by a net five feet high. The
game is played with a shuttlecock. Can be played as singles or doubles. The object of the
game is to hit the shuttlecock over the net so that eventually the opponent is unable to return
the shot.
II. OBJECTIVES
Recognize the different griping and strokes in badminton.

Execute with confident the familiarization and ball control exercises.
Enumerate the points to remember in fundamental stance and strokes in badminton
Appreciate the skills learned
III. COURSE CONTENT
A. Equipment needed: Badminton racket and shuttlecock or similar / improvise materials.
B. Activity 1: Always start the session with the routine warm-up that discussed last session. You
have 30 minutes to do the warm-up.
Activity 2:
Basic grip
1. Forehand Grip
 One of the most common styles of grip that your badminton friends or your parents teach
you.
 The bottom 3 fingers hold the racket handle. The thumb and index fingers have to be
relaxed. To control the directions of your shots and to switch grip.
(Shots used in forehand grip* (Smash, Drop, Clear, Forehand lift, Forehand net shot and etc*)
2. Backhand Grip
 Thumb laid flat on the side of the handle.
 Before switching to backhand grip. Index finger and thumb has to be relax, to rotate
the racket
 At the point of contact, put some pressure on the thumb to generate power.
(Shots used in backhand grip* (Backhand clear, backhand drive, backhand lift and etc.)
Shakehand Grip Forehand Grip Backhand Grip
Activity 3 Proper Stance (Elements of the ready position)
You should be ready with a somewhat wide stance: your feet a little more than shoulder-
width apart. You cannot simply stand there, feet together, as though waiting for a bus!
Your weight should be lowered a little, with your knees slightly bent. Your weight should
be shifted forwards a little, so that you are on the balls of your toes.
This does not mean that you should be perched uncomfortably on your tiptoes, leaning
forwards so much that you almost fall over! Rather, you need to lean forwards just
enough to take the weight off your heels. Failure to do this will leave you flat footed.
Your right foot should be slightly ahead of your left foot — only about half a foot length
ahead. This position is effective for covering all four corners of the court.
Activity 4 Different types
of Strokes
Forehand Strokes
1. Underhand Forehand
2. Side Forehand
3. Overarm Forehand
4. Overhead Forehand
5. Round the Head
Backhand Strokes
1. Underhand Backhand
2. Side Backhand
3. Overarm Backhand
Practice Drill for Strokes

1. Perform the basic stance
2. Swing your racket in an
upward motion executing
underhand forehand
3. Swing your racket in an
upward motion executing
underhand backhand
4. Swing your racket in a
downward-forward motion
executing overhead stroke
5. Swing your racket in a
downward-forward motion
executing backhand overarm
6. No. 2 to no. 5 is one complete cycle, repeat this cycle five (5) times then rest for 30 second.
7. After the rest continue for another five cycle (2nd set) and last set (3rd set)
Activity 5 Familiarization
Drill # 1 shuttlecock control (beginner)

Walk forward and backward, hold your racket using forehand grip while shuttlecock is in
the racket’s head.
Walk forward and backward, hold your racket using backhand grip while shuttlecock is in
the racket’s head.
Drill # 2 suttlecock pickup
Drill # 3 shuttlecock scooping
Shuttle scooping is simply a catching shuttlecock with your racket.

a. Hold up high the shuttlecock together with your racket, drop the shuttlecock, try to
match up the shuttlecock speed with your racket and scoop the shuttlecock before it reaches
your waist-level.
b. Now try to toss at least 1 meter above your forehead and catch the shuttlecock in a
scooping motion just like you practice.
c. Hit the shuttlecock upward using a forehand grip, try to catch using scooping
motion. Do this several times to be more familiarize.
d. Hit the shuttlecock upward using a backhand grip, try to catch using scooping
motion. Do this several times to be more familiarize.
Drill # 4 shuttlecock control (basic)

a. Hit the shuttlecock continuously for 10 times, 20 times, 30 times using the forehand grip.
b. Hit the shuttlecock continuously for 10 times, 20 times, 30 times using the backhand grip.
c. Hit the shuttlecock continuously for 10 times, 20 times, 30 times using the forehand grip
and backhand alternate.
Activity 6 Cool down
Select few static stretching, focuses on upper extremities for loosening work out.
IV. ASSESSMENT
A. Practical Exam on Ball Control
1. Hit the shuttle using forehand-under, at least 1 meter high above your forehead.
Maximum of 10 consecutive hits with 3 attempts, the highest score will be recorded.
2. Hit the shuttle using backhand-under, at least 1 meter high above your forehead.
Maximum of 10 consecutive hits with 3 attempts, the highest score will be recorded.
3. Hit the shuttle using alternate forehand-under and backhand-under, at least 1 meter high
above your forehead. Maximum of 10 consecutive hits with 3 attempts, the highest score
will be recorded.
B. Practical Exam on Stances and proper gripping - You can ask assistance from your
guardian in this exam, just write clearly the name and relationship to you. Use these rubrics to
rate your performance.
ASSESSMENT TOOL
Rubric for Basic Stance HPS GS
1. Proper gripping 4pts.
2. Knee bend 4pts.
3. Placement of the head of the racket 4pts.
4. Leaning forward 4pts.
5. Feet apart and parallel pointing forward 4pts.
Total score 20pts
Rubric for strokes HPS GS

1. Proper gripping 2pts.
2. Correct path of the racket head 8pts.
3. Proper stance 2pts.
4. Timing and form 8pts.
Total score 20pts
V. REFERENCES
 https://www.slideshare.net/princynavya/badminton-pdf badminton overview

 https://mhsphyed.weebly.com/uploads/2/4/7/6/24766872/badminton_2.pdf badminton
history
 http://thesportguide.com/a-brief-history-of-badminton/ badminton history
 https://www.masterbadminton.com/badminton-basics.html basic skills
 https://sites.google.com/site/badmintoninschool/10-rules-of-badminton BASIC RULES
 https://www.badmintonbible.com/rules/simple BASIC RULES
 https://www.nerdfitness.com/blog/warm-up/ warm-up
 https://www.tacticalbadmintonclub.com/2016/10/09/3-basic-ways-of-gripping-the-racket-
that-most-players-dont-about/ Basic gripping
 https://www.badmintonbible.com/footwork/ready-position basic stance
Lesson 4
Four types of strokes and footwork

III. OVERVIEW
Strokes and footwork are the two essential skills that the student had to enjoy the game.
In these sessions the student will learn how to hit the shuttlecock properly using different types
of stroke. The student will also train to approach the shuttle to have a better position in hitting
the shuttle.
II. OBJECTIVES
Recognize how and what type of strokes that they use.

Execute properly the four types of strokes together with correct footwork.
III. COURSE CONTENT

B. Activity 1: Always start the session with the routine warm-up that discussed last session. You
have 30 minutes to warm-up.
Activity 2: Skills warm-up / Review

Note: This activity focused on arm strokes no footwork or step approach is included
2. Swing your racket in an upward motion executing underhand forehand
3. Swing your racket in an upward motion executing underhand backhand
4. Swing your racket in a downward-forward motion executing overhead stroke
5. Swing your racket in a downward-forward motion executing backhand overarm
Activity 3: Strokes with one step approach Sequence: 1
The Sequence
2. Step your right foot diagonally to your right
3. Swing your racket in an upward motion executing
underhand forehand
4. Proceed to basic stance
5. Step your right foot diagonally to your Left
6. Swing your racket in an upward motion executing
underhand backhand
8. Step your right foot backward
9. Swing your racket at the back as in like scratching your
back and swing in a downward motion executing the
overhead stroke.
11. Cross over step your right to your left foot going to left-
diagonal-backward direction.
12. Raise your racket at the back and swing in a downward
motion executing the overarm stroke.
13. No 1 to 12 is one complete cycle which is equivalent to one set. Repeat this cycle 4 times
or 4 sets.
Note: Right-handed students must step on your right foot. Left-handed must step with your left
foot.
Sequence: 2-3 Sequence: 5-6 Sequence: 8-9 Sequence: 11-12

Activity 4: Strokes with two step approach
The Sequence
2. Step your left foot and then your right foot diagonally to your right
5. Step your left foot and then your right foot diagonally to your Left
8. Step your right foot and make a quick change step backward
9. Swing your racket at the back as in like scratching your back and swing in a downward
motion executing the overhead stroke.
11. Step your left foot and cross over step your right to your left foot going to left-diagonal-
backward direction.
12. Raise your racket at the back and swing in a downward motion executing the
overarm stroke.
13. No 1 to 12 is one complete cycle which is equivalent to one set. Repeat this cycle 4 times
or 4 sets.
Note: Right-handed students must begin your step on your left foot except for overhead stroke.
Left-handed must step with your right foot first.
Overhead Strokes
Overarm Backhand
IV. ASSESSMENT

Practical Exam on one step and two step approach - You can ask assistance from your
guardian in this exam, just write clearly the name and relationship to you. Use this rubric to rate
your performance.
Rubric for strokes HPS GS
1. Timing and coordination 2pts.
2. Correct path of the racket head 8pts.
3. Proper stance 2pts.
4. Correct footwork 8pts.
Total score 20pts
V. REFERENCES

history
Lesson 5
Service and Midterm
IV. OVERVIEW
Serving skill may be the last topic to be discussed, but definitely a very important
skill needed to win in a match or competition. There are two types of service, forehand
and backhand serve. Now a day, service is not just a simple skill, but it can be an
offensive technique.
II. OBJECTIVES
Recognize what is the best type of service suited for them

Follow the sequence in executing service
Execute properly the two different types of service
Enumerate the basic rules in executing service
III. COURSE CONTENT
B. Activity 1: Always start the session with the routine warm-up that discussed in earlier session.
You have 30 minutes to warm-up.
Activity 2: Skills warm-up / Review

Note: This activity focused on arm strokes no footwork or step approach is included
4. Swing your racket in a downward-forward motion executing overhead stroke
5. Swing your racket in a downward-forward motion executing backhand overarm
Activity 3 Drill to improve your footwork and agility
Using two step approach, start at point 0 (p0) go to point 1 (p1) get the shuttlecock go
back to (p0) continue to point 3 (p3) drop the shuttlecock go back to (p0) proceed to point 2 (p2)
get shuttlecock back at (p0) continue to point 4 (p4) drop the shuttlecock go back to (p0) go to
(p3) pick up the back to (p0) continue to (p1) drop the shuttlecock back to (p0) go to (p4) get the
shuttlecock back to (p0) continue to (p2) drop the shuttlecock back to (p0) to complete the cycle.
Flow diagram: (p0) – (p1)pk - (p0) – (p3)dp - (p0) – (p2)pk - (p0) – (p4)dp - (p0) – (p3)pk - (p0) –
(p1)dp - (p0) – (p4)pk - (p0) – (p2)dp - (p0).
Activity 4 Service
Serving is critical in badminton because it is the first shot of every rally and therefore it
has the power to shape how the rally develops. Serving consistently gives you a good chance of
staying in the game, whereas not being able to serve consistently will diminish your chances of
success, even if you are superior to your opponent in all the other parts of the game.
There are basically two types of serves, with two subcategories in each type of serve:
 Forehand serve:
o Forehand high serve
o Forehand low serve
 Backhand serve:
o Backhand high serve
o Backhand low serve
1). Backhand serve
Nowadays backhand serve is done in almost

every disciplines, benefit of doing this serve is
that your opponent cannot have many shot
choices to make which gives the server a
upper-hand
while in long serve the opponent have a large
amount of shot choice to make due to which
now more and more player are doing
backhand serve.
How to do a short backhand service
 Stand in a comfortable and balanced position with your racket hand in front.
 Lead with your racket leg and place your non-racket leg behind with your feet pointing
towards your opponent.
 Carry out a short back swing then bring the racket forward.
 Hold the shuttle on the tip of the feathers in front of your waist level.
 Push the shuttle with the racket face and try to make the shuttle skim the tape of the net.
 You can try to shorten the grip for a better control of the racket.
Flick Serve in badminton
Under this serve player motive is to deceive the receiver by a sudden ejection of force from his
racket the technique for performing flick serve is same as backhand serve.
2. How to do a forehand serve

 Played with a forehand underarm action.
 Stand two to three feet behind the short service line.
 Relax your body and bent your knees
slightly.
 Lead with your non-racket leg and
place your racket leg behind.
 Bring your racket back to almost your
shoulder level then swing it forward
following the rhythm of the stroke.
 Hold the shuttle by the feathers and let
it drop slightly in front of you.
 Hit it with the flat face of your racket
and follow through until your racket
reaches the non-racket side of your
head.
Backhand serve Faults
No movement of Body:- You are not allowed to move your feet during the service and any other
body part you waist. Also if your feet touches any of the lines in the centre court than it will be
fault.
Position of your racket:- The point of contact where you hit the shuttle should be below 1.15 m
Single action :- You are only allowed to hit the shuttle with single flow and no double action is
allowed. If you missed the shot , means not able to touch the shuttle while serving and it hit the
ground it will be counted as fault and your opponent will get the point.
Hitting shuttle with feather:- If you make contact with shuttle feather first while doing a service
then it is a fault so make sure that you are hitting cork of shuttle first during service.
No movement of Body:- You are not allowed to move your feet(both feet touched to ground)
during the service and any other body part you waist. Also if your feet touches any of the lines in
the center court than it will be fault.
Forehand Service Faults
Position of your racket:- The point of contact where you hit the shuttle should be below 1.15 m
Single action :- You are only allowed to hit the shuttle with single flow and no double action is
allowed. If you missed the shot , means not able to touch the shuttle while serving and it hit the
ground it will be counted as fault and your opponent will get the point.
IV. ASSESSMENT

Midterm Examination
A. Service
1. Find a flat wall with at least 8 ft. tall and 10 ft. wide.
2. Draw a horizontal rectangular shape measuring 1 ft. × 10 ft.
3. Draw a line 6 ft. away from the wall. This will serve as service area.
4. The idea is hit the rectangular shape as many as you can, with in the limit of ten (10)
shuttlecocks, you may choose what type of service you want to use.
B. Videos of one step, two step approach and drills on how to improve your footwork and agility.
You may send your video to your class president for compilation and recording.
V. REFERENCES

history
Lesson 6
INTRODUCTION: TABLE TENNIS “PING-PONG”
Week:11-12 of 18 First Sem.
V. OVERVIEW
Table tennis is truly a lifetime sport. Table tennis offers benefits to players of all ages.
Table tennis, also called (trademark) Ping-Pong, ball game similar in principle to lawn
tennis and played on a flat table divided into two equal courts by a net fixed across its width at
the middle. The object is to hit the ball so that it goes over the net and bounces on the
opponent’s half of the table in such a way that the opponent cannot reach it or return it correctly.
This module will give the students the information needed to understand and also to experience
playing Table Tennis at home.
II. OBJECTIVES
At the end of this chapter, the students are expected to:
Know the History, Governing Bodies, Official Rules and Ethics in sports and its
implications in the students daily lives and prepare them for a lifelong learning
fitness activity
Recognize the importance of PARQ and You and the preferred teaching and
learning methods of the students
Explain the importance of playing table tennis and its health benefits
Understand and experience a whole game by using the application downloaded
in play store
III. COURSE CONTENT
History
The game was invented in England in the early days of the 20th century and was originally
called Ping-Pong, a trade name. The name table tennis was adopted in 1921–22 when the old
Ping-Pong Association formed in 1902 was revived. The original association had broken up
about 1905, though apparently the game continued to be played in parts of England outside
London and by the 1920s was being played in many countries. Led by representatives
of Germany, Hungary, and England, the Fédération Internationale de Tennis de Table
(International Table Tennis Federation) was founded in 1926, the founding members being
England, Sweden, Hungary, India, Denmark, Germany, Czechoslovakia, Austria, and Wales. By
the mid-1990s more than 165 national associations were members.
Governing Bodies
International
Rules
Official
The
Internati
onal
Table
Tennis
Federati
on
(ITTF) is
the
governin
g body
for all
internati
onal
table
tennis
associati
ons. It is
responsi
ble for
its
member
s,
competit
ions and
the sport
in
accorda
nce with
its
statutes,
regulatio
ns and
technical
rules.
The aim of the game is simple; hit the ball over the net onto your opponent’s side. A point is won
by you if your opponent is unable to return the ball to your side of the table (e.g. they miss the
ball, they hit the ball but it misses your side of the table, or the ball hits the net), or if they hit the
ball before it bounces on their side of the table.
SCORING
•A match is played as the best of 1, 3 or 5 games
•For each game, the first player to reach 11 points wins the game. However a game must be
won by at least a 2 point margin
•A point is scored at the end of each rally
•The edges of the table (but not the sides) are part of the legal table surface
A POINT IS LOST IF A PLAYER

•Fails to make a good serve
•Fails to hit the ball onto their opponent’s side
•Fails to hit the ball
•Hits the ball before it bounces (volley)
MATCH FLOW
•Each player serves 2 points alternately
•If a game reaches 10 all, each player serves 1 point alternately until the game is won by 2 clear
points
•After each game players change ends
•In the final game players change ends after the first player reaches 5 points
A GOOD SERVE
•The ball must rest on the palm of the open hand. Toss it up at least 15 cm (6 inches) and strike
it so the ball first bounces on the server’s side and then on the opponent’s side
•A ‘let’ service is called if the ball touches the top of the net and goes over and onto the table
•Let serves do not score points and the server serves again
Equipment
Table tennis equipment is relatively simple and inexpensive.
The ball, which is spherical and hollow, was once made of
white celluloid. Since 1969 a plastic similar to celluloid has been used.
The ball, which may be colored white, yellow, or orange, weighs about
0.09 ounce (2.7 grams) and has a diameter of about 1.6 inches (4
cm).
The blade/paddle of a racket, or bat, is usually made of wood, is flat
and rigid, and may be covered with a thin layer of ordinary stippled, or
pimpled, rubber, which may be laid over a thin layer of sponge
rubber and may have the pimples reversed. Whatever combination is
used, each of the two sides of a paddle must be different in color. The
racket may be any size, weight, or shape
The table is 2.74 m (9.0 ft.) long, 1.525 m (5.0 ft.) wide, and 76 cm (2.5 ft.) high with any
continuous material so long as the table yields a uniform bounce of about 23 cm (9.1 in) when a
standard ball is dropped onto it from a height of 30 cm (11.8 in), or about 77%. The table or
playing surface is uniformly dark colored and matte, divided into two halves by a net at 15.25 cm
(6.0 in) in height. The ITTF approves only wooden tables or their derivate. Concrete tables with
a steel net or a solid concrete partition are sometimes available in outside public spaces, such
as parks.
Definition of Terms
 A rally is the period during which the ball is in play.
 The ball is in play from the last moment at which it is stationary on the palm of the free
hand before being intentionally projected in service until the rally is decided as a let or a
point.
 A let is a rally of which the result is not scored.
 A point is a rally of which the result is scored.
 The racket hand is the hand carrying the racket.
 The free hand is the hand not carrying the racket.
 A player strikes the ball if he touches it in play with his racket, held in the hand, or with
his racket hand below the wrist.
 A player obstructs the ball if he, or anything he wears or carries, touches it in play when
it is above or travelling towards the playing surface and has not passed beyond his end
line, not having touched his court since last being struck by his opponent.
 The server is the player due to strike the ball first in a rally.
 The receiver is the player due to strike the ball second in a rally.
 The umpire is the person appointed to control a match.
 The assistant umpire is the person appointed to assist the umpire with certain decisions.
 Anything that a player wears or carries includes anything that he was wearing or
carrying, other than the ball, at the start of the rally.
 The ball shall be regarded as passing over or around the net assembly if it passes
anywhere other than between the net and the net post or between the net and the
playing surface.
 The end line shall be regarded as extending indefinitely in both directions
Cerebral, Emotional & Physical Benefits of Playing Table Tennis
1) Enhances Mental Acuity

The spin, placement, and speed of the ball are crucial elements in ping pong and ping
pong players are highly skilled and qualified in these three attributes when it comes to
creating solving and creating puzzles in practical life.
This game not only helps the mind to grow but also creates a mental balance that is required
in today’s frantic life.
While playing this game, you need to figure out various strategies to compete with your
opponent and your brain has to be trained to know how the ball is coming your way and the way
to line up the perfect hit.
2) Playing Table Tennis Improve Reflexes

It is a valuable sport when we talk about how to increase the speed of reflexes.
In professional tournaments, when this sport is played by professionals you hardly even get a
chance to stand as it requires very fast reflexes. Due to the short distance, the fast-paced
nature of table tennis, the gross and fine muscles movement are also improved.
This sport is categorized by bursts of hard work and recovery which leads to fast-twitch
muscle development.
3) Improves Hand-eye Coordination

It stimulates mental vigilance, attentiveness, concentration, and tactical strategy.
You have to strike the ball at the precise moment to make sure it does not go out of the
bounded area. This will happen only when your brain will send signals to your hand which
tells it about the perfect time and range of hitting the ball.
4) It is Easy on the Joints

One of the major and probably the biggest table tennis benefits is that no one is too old
or too young to play table tennis, which means Table tennis has no age limit.
There are some sports which require an individual to be highly flexible, but this game can be
played easily even if you are old. It is indeed a great way of improving your arm, leg and core
strength without accentuating on your joints.
5) Table Tennis Helps to Burns Calories

One of the health benefits of playing table tennis is that it could burn lots of
calories if it is being played regularly and intensely.
You have to catch the ball from the edges and have to run back and forth as the ball can come
to you in any direction. This physical workout while playing can cause your heart rate and
breath to be increased, this physical workout is called Cardio. And cardio is commonly
known to lose weight.
It is observed that a person with an average weight of 70 kg can burn up to 272 calories if he or
she plays ping pong for an hour.
Playing ping pong is addictive and entertaining, apart from that it can be an effortless and
amusing way when it comes to burning calories.
6) Playing TT is Social
In today’s world, people are getting more connected with technology and are getting
disconnected from each other.
Whether you play at home with your friends or at some sports complex, this game enables you
to interact with new people and become friends. Irrespective of age, all the kind of age
groups play this game, which does not imply any social barrier to any kind of specific age group
or society.
This game offers freedom to maintain and build healthy relationships among your
society which also helps in preserving positive vibes among everyone.
7) It Keeps Your Brain Sharp

According to Dr. Daniel Amen- a known brain imaging specialist, this games is
considered to be the best brain sport. It uses both upper and lower parts of the body and is
super beneficial for reflexes and eye-hand coordination. In short, we can say it is highly
aerobic and stimulates the brain which keeps it sharp.
8) Playing Ping Pong Helps to Prevent Dementia

The consistent playing of table tennis is found to be valuable for persons who are
suffering from Dementia as it also helps in the prevention of Dementia. As it activates various
areas of the brain even which stimulates the awareness and alertness among the players who
are playing ping pong.
9) Stimulates Different Parts of the Brain

The prefrontal cortex is used for strategic planning by the players while anticipating the
opponent’s shot. Ping pong also stimulates hippocampus (it is a part of the brain that allows us
to retain and form long term events) as this sport is full of aerobic exercises.
10) Improves Balance by Playing TT

Staying balanced even after quickly changing the direction is not that easy. The key to
being successful in this game is to maintain balance. Staying balanced often get difficult for the
aged people which they should work upon to accomplish perfection in this game.
11) Improves Your Focus and Mental Acuity

The ball’s spin, placement, and speed are very important in ping pong. The
professional table tennis players are very proficient in creating as well as solving puzzles as
those players have these three significant traits in them.
12) Improves Couples Bonding

Over a game of ping pong, some couples say ‘i do’.
If you and your partner are playing this game one-on-one, it is an excellent way to
improve the love and bond between you both. Some people even keep this game at
their wedding to show gratitude and love some couples have for table tennis.
It is observed couples who play this game are able to resolve their occasional disagreements
much smoother and makes better understanding between them both.
13) Helps You Calm Down

You need to know when to perform your best possible strokes and when to let go of your
thinking. When you are able to think this way, it will be much easier for you to win the game.
This happens only when you have come up in the flow. After bursting out the energy at ping
pong, resting out into your daily routine afterward would be much smoother.
14) Ping Pong Teach You How to Win and Lose

It is a magnificent way of getting indulged in a healthy competition.
The thrill of stealing a point from your opponent and trying to keep yourself in the game could
lead to being in an adrenaline rush. If you win, apparently you will feel good. But if you lose that
may be even better for you as you won’t be able to improve and know your mistakes till the time
you will not lose the game from your opponent
One of the most convenient ways of improving this game is to have the best ping pong
table near you.
As you can see the list of the benefits of playing this game is wide-ranging. Apart from so many
benefits, table tennis provides a superlative way to get moving and spark a bit of healthy
competition among any age group.
IV. Activities/Assessments
Activity 1. Reflective Questions
Explain why Table Tennis/Ping-Pong is related to lawn Tennis. Support your answer by
giving statements on its official game rules.
What do you think is the significance of playing table tennis? List down the benefits
on playing table tennis and reflect it on your daily life most especially during this time of
pandemic.
What do you think are the factors to consider before playing table tennis/vigorous
activities? Explain your answer.
Activity 2. Knowledge Check
I. Encircle the letter of the best answer that corresponds to the following questions or
statements.
1. Only the serving team can score points in ping pong.

a. True B. False
2. Players are allowed to put one hand on the table while the ball is in play.
a. True b. False
3. If the ball touches the edge of the table it is not a point?

a. True B. False
4. The ball can bounce more than once on your side of the table before you return it.
a. True B. False
5. Ping pong was another game of what sport?

a. Soccer b. Tennis c. Volleyball D. Basketball
6. Each serve counts as point each time.

a. 3 b. 2 c. 1 d. 4
7. A is the period during which the ball is being played.

a. Let b rally c. foul d. libero
8. On the serve, the ball touches the net; play continues.

a. True b. False
9. Each player serves until a total of points are scored.

a. 2 b. 3 c. 4 d.5
10. The ball is never allowed to hit the net.

a. True b. False
11. If the serve is legal except that it touches the net, it is called a .
a. Libero b. Foul c. Receiver d. Let
12. A player loses a point...if..
a. hits the ball before it touches his/her side
b. their return barely hits the table on their opponents side.
c. they serve one let serve
d. it hits the server's court first
13. Unsuccessful return and loss of point occurs when:

a. ball hits twice on own half of court
b. ball hits the net and goes over
c. players alternate hitting the ball
14. If the ball is in the air and is out of bounds but the player continues to play it before it bounces,
the play is stopped and the opponent scores.
a. True b. False
15. The game is won by the team that first scores points and has at least a point
lead.
a. 11, 1
b. 11, 2
c. 15, 1
16. Where did ping pong start?

a. United States
b. Mexico
c. Asia
d. England
e. none of the above
17. When a point is scored, both the serving and receiving sides change sides.
a. True b. False
18. What are the three colors a ping pong ball can be?
a. orange, yellow, white
b. blue, white, yellow
c. yellow , green, white
d. green, white, blue
19. In an official match, service changes at how many points scored?

a. 5
b. 2
c. each time a point is scored the winner serves
d. none of the above
20. A is the period during which the ball is in play.

Activity 3. Application Utilization
Procedures
1. Download the APP Table Tennis Champion in Playstore.
2. Enter your name (surname, given name) and customize your character.
3. Take note and be familiar of the skills and terms used in the app.
4. Be aware of the rules given
5. Make sure to reach Season 2 in the app and submit the screenshot together with your
profile in the app.
In two or three paragraphs, kindly describe your experience in playing the application
you downloaded. Write down some problems you encountered using the app. Moreover, briefly
discuss your character strengths and weaknesses and what did you learn from the app. Do you
think playing this app helped you clearly understand how the game table tennis is played?
Support your answer.
Media at Home
 Table tennis rules

https://youtu.be/bk1cboEucO0
https://youtu.be/zSKpxB3rOB8
 Table tennis health benefits

https://youtu.be/CkgY9pJXveA
 History of table tennis

https://youtu.be/DIe7EuPZIIM
Lesson 7
PUTTING UP PREPARATION TO EXERCISE
Week: 13 -15 of 18 First Sem.
I. OVERVIEW
Playing table tennis absolutely stimulates your mental alertness, tactical strategies,
concentration, and focus. It makes tranquil relations among couples if they are playing it
regularly one on one and also help to build the relations among unknowns as this game is dead
social. As compared to many other sports, the risks of getting an injury while playing table
tennis are very low. When it is played intensely, it is a great way to get fit and burn calories.
Table tennis flexibility exercises and stretches at home which improve your game and do
away with your ping pong injuries. Though the chances of getting any injury in this game are
quite low even then warm-ups take good care of that.
Warm up is also good for all your parts of the body which are used to perform in this game like
shoulders, elbows, knees, and ankle.
II. OBJECTIVES
1. Recognize the importance of (RICER) Injury treatment

2. Construct an alternative exercise program based on availability of resources at home.
3. Create a video presentation/narrative based on the activities given and explain the
benefits and importance of body conditioning
III. COURSE CONTENT
Basic principles of exercise

There are several important principles of exercise that provide the basis of determining
the amount of physical activity necessary for developing and maintaining good health, wellness
and fitness.
1. Overload Principle The most basic of all physical activity principle that indicates doing
“more than normal” to result in an improved physical fitness or health benefits.
e.g. to increase flexibility, a muscle must be stretched longer than is normal 40
2. Principle of Progression Refers to the corollary of overload principle that should done in
a gradual manner rather than in major burst.
e.g. training sessions when done in gradual progression becomes more
challenging over time
3. Principle of Specifity The result of overload principle that indicates a need for a specific
type of exercise to improve fitness of a specific body part.
e.g. to improve performance in putting the shot use exercises that require an
overload of all muscles used in doing the skill like the arms and legs
4. Principle of Reversibility It means that disuse or inactivity results in loss of benefits
achieved as a result of overload. This principle can be sum up or simplify by the fact that
“if you don’t use it, you will lose it.”
e.g. if you do not adhere with your physical activity like 30 minutes running every
day, the benefit you attained like weight loss will gradually erode
5. Dose-Response Relationship From medical terms, dose refers to the amount of physical
activity applied or done and response refers to the benefits one gets out of doing it. It is
important to know what dose provides the best response- the more physical activity
that you perform, the more you benefit.
e.g. the greater amount of stretching applied to muscle the greater its capacity to
be flexible
6. Principle of Diminished Returns This principle indicates that the health, wellness and
fitness benefits occur as you increase physical activity however this may mean that
additional amount of activity will yield less benefit or additional benefits will be harder to
achieve and when overdone may actually decrease.
e.g. As you get fitter and fitter, improvements become more difficult
7. Principle of Rest and Recovery Pertains to the amount of rest needed to allow the body
to adopt to and recover from exercise. It is important to give our body a time to
recuperate after overload.
e.g. taking a day off between bouts of recreational exercisers or alternating hard
and easy days of exercise.
8. Principle of Individuality We should be guided by this principle and be constantly

reminded that the benefits of physical activity vary from one individual to another
based on each person’s unique characteristics.
e.g. the effect and amount of weight loss in running varies as to the body
composition, metabolism of an individual
FITT Principle
THE FITT FORMULA

FITT refers to the four important variables needed in the application of the different
principles of exercise, Frequency, Intensity, Time, and Type of physical activity. These
variables when properly executed and applied produce health, wellness and fitness
benefits
Frequency (how often) Pertains to the number of days a person does physical activity
in a week. It should be performed at least 3 up to 6 days per week so as to attain most
benefits or depends on the person’s specific benefit desired . It must be performed in a
regular basis to be effective.
Intensity (how hard) Refers to the required exertion of intense physical activity to be
performed or worked against a load greater than normal (overload). The method for
determining appropriate intensity varies with the desired benefit.
Time (how long) this is the length of the activity session is done. Any physical activity
must be done for an adequate length of time to be effective and meet the expected
benefit.
Type (mode) Refers to the type of physical activity you perform
Injury Treatment
Table tennis is a very safe sport. However, overuse injuries such as blisters, sprains,
strains, cramps, and even tennis elbow are not uncommon. Most of these problems can be
treated by the use of the RICER regime. RICER stands for
Rest the injured part.

Ice; apply for 20 minutes every 2 to 3
hours for the first 48 hours.
Compression; apply a firm bandage
over the injured part.
Elevation; raise the injured part
above the level of the heart, if
possible.
Referral; have a trained professional evaluate the injury.
The most important element in injury prevention is to develop proper warm-up and cooldown
routines
Body Conditioning (Bodyweight Exercises)
Flexibility The range of motion available in a joint. It is affected by muscle length, joint
structure, and other factors. A fi t person can move the body joints through a full range of motion
in work and in play.
Shoulder rolls
1. Stand up straight, feet hip-width apart and arms at your
sides, loosely relaxed.
2. Roll your shoulders up, back, and down. Your thumbs
should be pointing forward as you start the move. Palms
point forward, elbows slightly bent, as you finish each
shoulder roll.
3. Now reverse the movement so your shoulders role
forwards, down, back and up. Repeat several times.
Extended angle side bend

1. Start with your feet wide apart, legs straight and right
foot pointing to the side. Stretch arms wide open at chest
level, palms facing forwards.
2. Slowly bend your right knee, lowering yourself down to
the right side, ensuring your feet are wide enough so your
knee does not extend beyond the line of your toes.
3. At the same time, tilt your whole body to the right, keeping
the spine long and the arms outstretched.
4. Lower as far as you can, keeping abs pulled in tight, bottom
tucked under and hips square to the front.
5. Reach the right hand towards the floor and the left to
the ceiling.
6. Try to hold for 15-30 seconds. You should feel a stretch in
the right hamstring, left inner thigh, left waist, chest and front
of shoulders.
7. Slowly return to center and repeat on the left side.
Lower back mobiliser

1. Lie on your back, legs almost straight, arms outstretched on
the floor, in a cross position.
2. Exhale and raise both knees towards your chest.
Inhale, feeling the air expand your chest.
3. Exhale and drop both knees together to your right. Keep
both shoulders in contact with the floor and turn your head to
the left.
4. Inhale and bring your knees back to the chest. Exhale and
repeat to the left.
5. Try to keep your arms and shoulders down but feel
the lumbo-pelvic region rotating freely.

GAMES
Standing hamstring stretch
1. Stand with feet slightly less than shoulder-width apart,
facing forwards.
2. Step forward with your left foot. Flex your left foot
up towards you.
3. Bend forward at your hips and place your hands on your
left thigh. Keep your left leg straight as you slightly bend the
right knee.
4. Feel the stretch along your left hamstring. Hold for 30-60
seconds then switch sides.
Chest mobiliser
1. Stand up straight and open your arms wide, tilt your
head back and push your chest forwards. Take a deep
breath in.
2. Breathe out and as you do so nod your head to your chest,
clasp your upper arm with the opposite hand as if hugging
yourself and hunch your back forwards.
3. Repeat whenever your back or chest feels stiff.
Neck-and-shoulder release
1 Sit up straight with your shoulders relaxed, and your tummy
and back muscles loosely pulled in to engage your core.
2 Slowly drop your right ear to your right shoulder, as far
as comfortable, feeling the stretch on the side of the neck.
3 Push the fingers of your left hand towards the floor,
extending the stretch into the top of your shoulder. Hold for
30 seconds.
4 Repeat on the other side.
Palm squeeze
1. Sit or stand. Holding two soft (tennis) balls (or oranges),
tuck your elbows into your waist with lower arms out in front,
and palms uppermost. Keep your arms and wrists still.
2. Squeeze and release the balls ten times, as tightly
as possible.
Muscular Strength. The ability of the muscles to exert an external force or to lift a heavy
weight. A fit person can do work or play that involves exerting force, such as lifting or controlling
one’s own body weight.
Plank
1. To start, lie flat on your stomach (hips touching the
ground) with your legs flat and upper body propped up
by your forearms.
2. Tightening your lower back and shoulder muscles,
raise your hips off the ground.
3. Hold for as long as you can (aim for intervals of 30
to 45 seconds) and then relax. That completes one
repetition (rep).
Bodyweight Squats
1. Start by standing upright with your feet placed in a
position slightly wider than shoulder-width apart, and
your toes pointed straight ahead.
2. 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.
3. With your weight on your heels, push yourself back
upright, squeezing through your glutes (buttock
muscles) on the way up.
Lunges
1. Stand upright with your feet shoulder-width apart.
2. With your right leg, take a large step forward, then
drop your body down so that your back leg touches the
ground.
3. Push down through your front heel and stand back
upright.
4. Repeat the same motion with your left leg.
5. Resist the urge to drop your torso. Keep your
abdomen upright.
Push Ups
1. Start by lying flat on your stomach.
2. 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).
3. Lower yourself back down, letting your chest touch the
ground.
4. Promptly push down on your palms and raise your
body back to a plank position.
5. If this movement is too advanced for you, start instead
of your toes with your weight on your knees.
Sit ups
1. 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.
2. 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.
3. Guide your body down in a controlled motion to
maximize your muscle use.
4. When doing sit-ups, use a yoga mat to keep your
tailbone from rubbing uncomfortably on the ground.
Side Arm Push Up

1. Lay on your left side on a yoga/exercise mat or towel
with your right arm bent and its palm flat on the ground
in front of your left shoulder.
2. Wrap your left arm around your rib cage and bend your
knees slightly.
3. Push with your right arm and allow your body to
raise off the ground as you push.
4. Once your right arm is almost fully extended, hold for a
second before slowly lowering yourself back down to
the floor.
Glute Bridges
1. Bend knees and place feet either hip-width apart or
slightly wider.
2. Root down into feet, keeping them stacked below
knees.
3. Lift hips up. Draw ribs down and in toward mat (if you
can see ribs jutting out when you look down, draw
upper back further into the mat until they disappear).
4. Shoulder blades remain on mat, relaxing
shoulders away from ears.
5. Lower hips down to ground slowly, maintaining control
until seat touches floor.
6. Then use seat muscles to lift back up to starting
position, making sure upper back stays in contact with
the mat as you lift.
Floor Back Extensions

1. Lie on your stomach, facedown, arms straight out in
front of you, palms down, and legs straight out
behind you.
2. Pull your abs in, as if you’re trying to create a small
space between your stomach and the floor.
3. Lift your left arm and right leg about one inch off the
floor, and stretch out as much as you can.
4. Hold this position for five slow counts and then
lower your arm and leg back down.
5. Repeat the same move with your right arm and left leg.
Shoulder Taps
1. Start in a plank position, with your wrist under your
shoulders and your hip width apart.
2. Touch your left shoulder with your right hand and
return to plank position.
3. Touch your right shoulder with your right hand and
continue alternating sides until the set is complete.
Reaction time. The time elapsed between stimulation and the beginning of reaction to that
stimulation. Driving a racing car and starting a sprint race require good reaction time.
Activities/Assessments
Activity 1. Exercise Program Challenge (3 weeks)

Name: Section: Date:
Procedures
1. Read the direction carefully
2. Execute the exercise that are possible to be conducted given the time, equipment, and
the space available.
3. Be sure to warm-up before and cool down after the exercise.
4. Make sure that the workouts given is executed properly.
5. Cross out some exercises that are not suitable in your area and make sure to put an
alternative workout that targets the same group of muscles.
6. Be sure to construct an alternative exercise program based on availability of resources
at home.
7. Perform properly the exercise program and make a video presentation /narrative
based on the activities inserted in the exercise program.
8. The given exercise program is following the FITT formula, if you doubled the
frequency, intensity, time and type of the given program on day 1 make sure to adjust
the following weeks based on the FITT principle.
9. Construct/modify some warm up exercises/cool down exercises.
Direction: Do the exercises given below. Make use of the available resources at home and you
can also have some time with your family members doing your constructed warm up exercises
you and doing the programs given .
Check Your Progress!

1st day 2nd day 3rd day 4th day
1 set (15 seconds
rest each exercise)
1 set (15 seconds
rest each exercise)
2 sets (15 seconds
rest each exercise)
1 set(15 seconds
rest each exercise)
R
E
Fiit
10 Shoulder rolls 15 Shoulder rolls 10 Shoulder rolls 10 Shoulder rolls

25 sec. Lower 30 sec. Extended 20 sec. Extended 20 sec. Extended
back mobiliser
25 sec. (each
angle side bend
30 sec. (each leg)
angle side bend
20 sec. Lower
angle side bend
30 sec. Lower
S
yl leg) Standing
hamstring
Standing
hamstring stretch
back mobiliser
20 sec. (each
back mobiliser
30 sec. Chest
T
b
stretch 25 sec.
Chest mobiliser
30 sec. Chest
mobiliser
leg) Standing
hamstring stretch
mobiliser
30 sec. Neck- D
25 sec. Neck-
and-shoulder
30 sec. Neck-and-
shoulder release
20 sec. Chest
mobiliser
and-shoulder
release A
release 30 sec. Palm 20 sec. Neck- 30 sec. Palm
25 sec. Palm squeeze and-shoulder squeeze Y
squeeze release

GAMES
MuStrne
20 sec. Plank 30 sec. Plank 20 sec. Plank 8 Bodyweight
h 8 Bodyweight
Squats
8 (each
leg)Lunges
8 Bodyweight
Squats
Squats
5 (each
5 (each 8 Push 5 (each leg)Lunges
gt leg)Lunges Ups/modified leg)Lunges 8 Push
8 (each side) 10 (each side) 5 Push Ups/modified
Side Arm Push Side Arm Push Up Ups/modified 5 Sit ups
Up 15 Glute Bridges 5 Sit ups 10 Glute Bridges
r 10 Glute Bridges 5 Floor Back 5 (each side) 5 Floor Back
Extensions Side Arm Push Extensions
cl 8 Shoulder Taps Up
a 10 Glute Bridges
s 5 Floor Back
Extensions
5 Shoulder Taps
u
Have you warmed up and cooled down before and after doing your workouts? What do
you think the importance of warm up and cool down? Support your answer by giving some
routines you’ve performed. (No duplication of routines given)
In your opinion, why is table tennis considered as the world’s best brain game?
Explain and clarify some activities you think might correlate in this statement.
Do you find it easier to do workouts with formulated with FITT? Explain your answer.
What do you think the value of having FITT formula in your exercise program? (2 to 3
paragraphs).

GAMES
V .References
Media at Home
 Reaction Time test

https://www.justpark.com/creative/reaction-time-test/
 Flexibility stretches
https://youtu.be/9jAyRP0bqKA
 Muscular strength and endurance

workouts https://youtu.be/ZbSbvm2PmG4
 Speed training and improving reaction time.

https://youtu.be/EqKoqB4TpSI
 How to do a proper warm up.

https://m.youtube.com/watch?v=Qov0NQHVmLY#
 Hand eye coordination activity

https://youtu.be/Ego2KI8CzO4
Lesson 8
EXPERIENCING TABLE TENNIS THROUGH ACTIVITIES
Week: 1 of 18 First Sem.
I. OVERVIEW
Since the pandemic started and face to face learning is no longer allowed, this
chapter is designed focus on the alternative activities related on playing table tennis by the use
of available resources at home.
The students will develop a strong foundation in proper stroke technique, Through the
use of clear instructions, innovative activities, and engaging in modified games and drills, this
module explain the elements of spin, footwork, and effective drills to practice the skills used in
playing table tennis.
II. OBJECTIVES

 Construct alternative equipment based on availability of resources at home
 Hold a racket properly
 Bounce the ball consecutively using a pad using forehand and backhand grip.
 Execute proper stance in forehand and backhand skills used in table tennis
 Implement the rules and skills used playing virtual table tennis application
 Execute the footwork drills and movements effectively
 Appreciate the significance of relaxation of the upper body to bounce the ball properly.
 Partake into activity/game with family members by using available resources at home
(ex. glass of water and ball catch)
III. COURSE CONTENT
Gripping the Racket
The first decision every player has to make is what grip to use on the racket. Your choice
of a grip will play a major role in every part of your game, so let’s take a look at your choices.
There are two main grip styles: the shake-hands grip and the pen-hold grip. Their names
describe them very accurately
Shake-hands Grip
The shake-hands grip is formed by grasping the blade between
your thumb and forefinger and wrapping the remaining fingers
around the handle .The racket becomes a
natural extension of your hand.

GAMES
Misstep
Two fingers are on the blade.
Correction
Move the second finger to the handle, leaving only the forefinger on the blade.
When holding the racket, always use a relaxed grip. The only pressure points are the forefinger
and thumb; the rest of the fingers loosely rest on the handle. When you use forehand strokes,
the pressure from your forefinger controls the racket. When executing backhands, pressure
Misstep
There is too much tension in the hand.
Correction
Hold the blade lightly with only a small amount of pressure between the thumb and
forefinger.
from the thumb helps control the racket
The shake-hands grip allows for the development of equally powerful backhand and forehand
strokes. This grip has always been the predominant choice in Western countries, but is now the
most popular grip in Asia as well. Several variations of the shake-
hands grip have proven to be successful.
Pen-hold Grip
The pen-hold grip is formed by holding the racket like a pen,
with the thumb and forefinger on the same side of the racket
and the rest of the fingers on the other side (figure 1.6).
Again, the controlling pressure points are the thumb and
forefinger
Traditionally, players who used this grip used only one side of
the racket for both forehand and backhand strokes. When hitting a
forehand stroke, the player exerts slight downward pressure with
the thumb. When hitting a backhand stroke, the player exerts
downward pressure with the forefinger and makes a forward push
with the fingers on the back of the racket.
The pen-hold grip allows for a greater range of wrist motion, which
supports strong serves and forehand strokes. The weakness of this
grip has always been the lack of reach on the backhand side. This
has forced pen-hold players to play a predominantly forehand
attacking game.

GAMES
Stances
Getting in a Ready Position
Another critical element to master is a good basic stance that will allow you to easily
move into position to execute any stroke. Stand with your feet at least shoulder-width apart. A
tall player will need an even wider stance. If you are right-handed, place your right foot slightly
behind your left foot. If you are left-handed, your left foot should be slightly behind the right.
Bend your knees and shift your weight to the front part of your feet. You will feel a slight forward
lean when in the proper position. Finally, hold your racket straight ahead at the midpoint
between the forehand and backhand (figure 1.10). In relation to the table, stand so you are
covering about two-thirds of the table with your forehand. Stand at
about arm’s length behind the end line.
Ready Position
1. Feet shoulder-width apart or wider
2. Feet staggered, right foot slightly behind left
3. Knees bent
4. Weight on front of feet
5. Racket straight, midway between forehand and backhand
6. Arm’s length behind end line
A good ready position accomplishes several things. First, it lowers your

center of gravity, which allows you to move quickly while keeping good balance. The bent knees
and forward lean allow you to transfer your weight easily into your strokes to create power. Also,
instead of having you look down at the incoming ball, the low position helps you better see the
ball as it comes toward you. Players of different styles of play adjust this basic position to meet
their needs. However, the basic ready position is perfect for learning all the basic strokes of the
game.
How to Touch the Ball
Every time you touch the ball with the racket, you impart energy to the ball. This energy
takes the form of speed or spin. The application of speed or spin to a ball is controlled by how
you touch the ball. The two general ways to touch the ball with the racket are force contact and
friction contact.
Force contact occurs when the forward-moving racket strikes the ball. To experience this type of
contact, try this simple drill. Using the correct grip, hold your racket out in front of you with your
palm up (figure 1.11a). Bounce the ball on the racket as the racket moves a few inches (or
centimeters) up and down (figure 1.11b and c). Watch the ball carefully as you hit straight
through the ball. The ball will not spin because all of your energy is going into the forward
movement of the ball. You also will notice a distinct sound coming from the ball as it sinks into
the rubber and makes contact with the wood part of the blade. As you do this drill, make note of
what force contact feels and sounds like.
A B. C.
Figure () Force contact, ball moving straight up: (a) hold racket with palm up; (b) bounce ball on racket as
racket moves slightly up and down; (c) ball does not spin as it bounces
SUCCESS CHECK SCORE YOUR SUCCESS
Bounce the ball 20 times during each of the 10 ball control

exercises. Record the number of bounces you are able to
complete in all 10 exercises.
Make sure you are
using a proper shake- 180 to 200 bounces = 20 points
hands or pen-hold grip 160 to 179 bounces = 18 points
when executing the 140 to 159 bounces = 12 points
drill. 120 to 139 bounces = 8 points
100 to 119 bounces = 4 points
Your score

GAMES

GAMES
Drive Strokes (Forehand and Backhand Drive)
Drive strokes are used to return the ball with speed and minimum topspin of your own. The
speed of your drive strokes depends on the length of the stroke you use along with the amount
of body weight you transfer into the stroke. Against a fast-moving ball, these strokes are
generally shorter and used to simply redirect the speed on the ball back against the opponent.
Against slower-moving returns, a longer swing with more power is used to try to finish the point.
All drive strokes primarily use force contact, and to achieve maximum power, the ball should be
contacted at the top of the bounce. The drills in this step will help you learn to control both the
speed and placement of forehand and backhand drive strokes.
Forehand Drive
Backswing
1. Weight on back foot
2. Forearm opens up
3. Upper body turns
4. Racket head at 90-degree angle from table and
forearm
Contact
1. Transfer weight from back foot to front foot
2. Turn hips
3. Rotate upper body back toward table
4. Snap forearm
5. Make contact with ball at top of bounce
6. Force contact, not friction contact
Follow-Through
1. Finish with weight on front foot
2. Racket finishes about head high in front of face
3. On hard drives, racket may finish on left side of body
(right-handed player)
Recovery
1. Relax forearm and let it drop
2. Move feet back to ready position
Backhand Drive
Backswing
1. Weight evenly balanced or slightly on left foot
2. Forearm closes, bringing racket close to abdomen
3. Racket head parallel to table
4. Short backswing
Contact
1. Make contact with ball at top of bounce
2. Force contact, not friction contact
3. Contact ball slightly above center
4. Forearm snaps up and forward, producing light topspin
5. Forearm pivots around elbow
Follow-Through
1. Short follow-through, traveling in straight line toward
target
2. Racket finishes forward and slightly right of center of
body
Recovery
1. Relax forearm and let it drop back to neutral position
2. Return to ready position
Service
As long as you are using the App, you will noticed the big differences of bouncing the
ball when service and how many bounces of the ball when the player are going to receive. In
short, Serve must first bounce on server’s side of the table, then the other side/ opponent’s side.
Service Rule: the ball must contact both sides of the table. Each player serves 2 points
alternately.
Characteristics of a good serve. The ball must rest on the palm of the open hand. Toss it
up at least 15 cm (6 inches) and strike it so the ball first bounces on the server’s side and then
on the opponent’s side. A ‘let’ service is called if the ball touches the top of the net and goes
over and onto the table .Let serves do not score points and the server serves again.
All serves have elements in common. For example, when serving, you should always try
to contact the ball as close to the table as possible. Contacting the ball high above the table
creates a downward force that causes the ball to bounce higher on your opponent’s side. By
contacting the ball close to the table, the ball bounce will be lower and more difficult for your
opponent to attack. Learn to produce a variety of spins by contacting different parts of the ball
when you serve. When you contact the ball at any point off center, you create torque, or spin.
You can also learn to read your opponent’s serves by noticing which part of the ball he contacts.
Footwork Activities at Home
Table tennis is a sport that requires a unique mix of explosive power from the legs and fine
motor skills in the hands. Working to develop the hand skills necessary for controlling the ball
should be your main focus early in your training. Since face to face learning was prohibited,
these activities were designed to use available resources at home.
Only the successful landed of the activity should be recorded.

Record your success by recording your activity/ creating a Tiktok
video.
Make sure all the
Record the number of successful landed of the ball on the glass
resources are used and
of water.
landed on the glass of
3 successful lands = 10 points
water
2 successful lands = 5 points
1 successful land = 2 points
0 successful land = 0 point
Your score

GAMES
 Make sure you are
using a proper
shake-hands or Record the number of successful landed of the ball on
pen-hold grip the glass of water in the exercises.
when executing 5 successful land = 10 points
the drill. 4 successful land = 8 points
 Focus on 3 successful land = 6 points
controlling your 2 successful land = 4 points
blade by 1 successful land = 2 points
applying 0 successful land = 0 points
pressure with Your score
your forefinger
and thumb.
 Make sure to warm up
before and cool-down Bounce the ball 20 times during each of the
after doing the activity. exercises. Record the number of bounces you
 Make sure to have a one are able to complete in all exercises.
meter space from the 30 to 40 bounces = 10 points
wall. 20 to 29 bounces = 8 points
 Keep an eye on the ball 10 to 19 bounces = 6 points
and focus on 1 to 9 bounces = 4 points
controlling the ball 0 bounces = 2 points
while doing the half- Your score
meter sidesteps
 Be sure to use the correct grip After one minute, record the number
and stance while completing these of points for the exercise you
exercises. completed.
 Make sure to warm up before and 40 to 50 bounces =10 points
cool down after doing the drills 30 to 39 bounces =8 points
 Focus on controlling your blade by 20 to 29 bounces =6 points
applying pressure with your 10 to 19 bounces =4 points
forefinger and thumb. 1 to 9 bounces =2 points
 Set up a timer for easy monitoring of 0 bounce =0 points
allotted time for the drill. Your score
 Be sure to use the correct grip and
After one minute, record the number of
stance while completing these
points for the exercise you completed.
exercises.
9 to 10 completed passes = 10 points
 Make sure to warm up before and
cool down after doing the drills
 Focus on controlling your blade
by applying pressure with your
forefinger and thumb.
0 completed passes = 0 points
 Set up a timer for easy monitoring of Your score
allotted time for the drill.
 Be sure to use the correct grip After one minute, record the number
and stance while completing these of points for the exercise you
exercises. completed.
 Make sure to warm up before and 9 to 10 completed passes = 10 points
cool down after doing the drills 7 to 8 completed passes = 8 points
 Focus on controlling your blade by 5 to 6 completed passes = 6 points
applying pressure with your 3 to 4 completed passes = 4 points
forefinger and thumb. 1 to 2 completed passes = 2 points
 Set up a timer for easy monitoring of 0 completed passes = 0 points
allotted time for the drill. Your score
 Make sure to warm up before and
cool down after the activity
 In doing the activity, the players must
first check venue safe to do the Based on the experience you’ve got
activity. from the previous activity, rate your
 Pointers enjoyment in playing the mini ping
o Each player serves 2 points pong game.
alternately
o The server’s ball must first hit 5 = 20 points
the ball on his/her side 4 = 16 points
before on the opponent’s area. 3 = 12 points
o If a game reaches 10 all, each 2 = 8 points
player serves 1 point 1 = 4 points
alternately until the game is 0 = 0 points
won by 2 clear points Your score
o After each game players change
ends
CHECK YOUR SCORES
Ball Control drills
Bouncing Ball out of 20
Ping-Pong Kitchen Wares! out of 10
Target 5! out of 10
Ball Control and Footwork drills
Move It with Eyes on the Ball! out of 10
Many One Minute out of 10
Five on US! (Forehand) out of 10
Five on US! (Backhand) out of 10
Application of Rules of the Game
Mini Ping-Pong out of 20
Total out of 100
Now that you have completed the activities, you have developed your hand skills and
have been introduced to the science of table tennis, basic strokes, serve and serve returns. You
can now play table tennis by using only the available resources at home. You’ll noticed that after
doing these activities, you experience the essence of being an athlete which comes first by
controlling and familiarizing the ball and most important is enjoying the game by experiencing it.
Your challenge now is to combine all of these skills to actually start playing a game and some
related activities.
IV. Activities/Assessments
In ball familiarization/ball control, Is the ball rising or falling when you first touch it? How
can you make the ball bounce slower or faster? Is it easier to control if you hit the ball higher or
lower? Clarify your answer.

GAMES
Based on the activities you accomplished, which one is your favorite? Support your
answer by describing your experience.
Did you learn something from the above activities? Which one gives you a highest score?
What do you think are the key points to consider why you did well in that activity? Explain
your answer.
Activity 2. Knowledge Check
I. Encircle the letter of the best answer that corresponds to the following questions
or statements.
1-3. Three ball placement zones used in table tennis are:
1. Each player can have three consecutive serves.

21. True
22. False
5-6. name the two Grip Styles
7. Let serves do not score points and the server serves again.
a. True
b. False
8. The pen hold grip is formed by grasping the blade between your thumb and forefinger
and wrapping the remaining fingers around the handle.
a. True
b. False
9-10. Drive Strokes Used in playing Table Tennis.
Summary
 Drive strokes are used to return the ball with speed and minimum topspin of your own. The
speed of your drive strokes depends on the length of the stroke you use along with the
amount of body weight you transfer into the stroke. Against a fast-moving ball, these strokes
are generally shorter and used to simply redirect the speed on the ball back against the
opponent. Against slower-moving returns, a longer swing with more power is used to try to
finish the point. All drive strokes primarily use force contact, and to achieve maximum
power, the ball should be contacted at the top of the bounce
 Service Rule: the ball must contact both sides of the table. Each player serves 2
points alternately.
 Characteristics of a good serve. The ball must rest on the palm of the open hand. Toss it up
at least 15 cm (6 inches) and strike it so the ball first bounces on the server’s side and then
on the opponent’s side. A ‘let’ service is called if the ball touches the top of the net and goes
over and onto the table .Let serves do not score points and the server serves again.
 The Table is divided into three ball placement zones; Baseline zone, Middle zone and the
Net zone.
V. REFERENCES
Media at Home
 How to hold a Table Tennis Bat
https://youtu.be/_Zq-OHCNx7o
 Basic Stance in Table Tennis

https://youtu.be/GA25nMSPFx0
 Forehand Counterhit
https://youtu.be/vnaY6ltLY-g
 Backhand Counterhit
https://youtu.be/GI7rX5-90DQ
Finals: TABLE TENNIS MODIFIED MINI GAME
I. OVERVIEW
Application utilization may be the last topic to be discussed, but definitely a very
important factor needed to understand in this course. Using only the available resources at
home, you will appreciate the simple basic rules of the game.
II. OBJECTIVES
Create a modified game using only the available resources at home.
Hold a racket properly
Execute proper stance in forehand and backhand skills
Implement the rules and skills used playing virtual table tennis application
Partake into activity/game with family members by using available resources at home.
Recognize the principle of the game table tennis
Enumerate the basic rules in playing table tennis
III. COURSE CONTENT

Now that you have enough knowledge and experience on playing table tennis, you can now
enjoy playing table tennis at your own!
Below are the procedures to be followed in doing your final requirement in this course.
1. Create a modified game using only the available resources at home.

2. Explain clearly the rules in your modified table tennis game.
3. The basic skills used the table tennis must reflect on the game.
4. Make sure to warm up before and cool down after the activity
5. Record yourself explaining and playing your modified mini table tennis game.
6. The documented video must not exceed 10 mins.
IV. ACTIVITY/ASSESSMENT
The activity/game that will be recorded will be submitted to your class president following
the format (SN,GN, Section) ex Dela Cruz, Juan BPE 1-2
V. REFERENCES
Chavez,M.E., (2020) Instructional Material on Playing Table Tennis at Home.

GAMES
About your Professors

PHED 10032 Individual Dual Combative Sports Racket Games - 1

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Republic of thc Philippines

It POL’TEfiJINI‹' I*7$'ERSIrt’ or rm PHILIPPINES

INSTRUGTIONAL MATERIAL FOR PHED 10032

Lesson 1 Introduction and Orientation

Lesson 2 Self-Assessment and Introduction to Badminton

Lesson 4 Four types of strokes and footwork

Lesson 5 Service and Midterm

CHK / PE III / PHED 10032/ RACKET Page i

Lesson 6 INTRODUCTION: TABLE TENNIS “PING-PONG”

Lesson 7 PUTTING UP PREPARATION TO EXERCISE

Lesson 8 EXPERIENCING TABLE TENNIS THROUGH ACTIVITIES

About your Professors …………………………………………………………………… 64

CHK / PE III / PHED 10032/ RACKET Page ii

 Promote desirable moral behaviours, cooperation in communal life, ability to make

 Develop basic competence and confidence to face different challenges

 Identify and assess their own health and fitness markers.

 Appreciate physical activity, even in their own houses.

III. COURSE CONTENT

CHK / PE IV / PHED 10032/ RACKET Page 1

The five concentric circles are white because it symbolizes purity.

Final term Composition:

Name: Course& Sec. Date submitted:

CHK / PE III / PHED 10032/ RACKET Page 2

It is proper to start physical activity with self-assessment and self-testing activity.

After successful completion of this module, students should be able to:

III. COURSE CONTENT

1. PHYSICAL ACTIVITY READINESS QUESTIONNAIRE (PAR-Q)

If you have answered yes to one or more questions

If you have answered no to all questions

2. A BRIEF HISTORY OF BADMINTON

Badminton was first introduced as a demonstration game to Olympic Games in 1972 in

3. BASIC SKILLS IN BADMINTON

Basic Gripping Technique

4. THE 10 BASIC RULES OF BADMINTON

Singles, doubles, and mixed doubles

5. Warm Up, Stretching and Cooldown

Routine Warm-up exercises

A. warm-up for cardio

B. To stretch safely, do the following static stretching guide:

1a 1b 2 3-L / 3-R 4-L / 4-R 5-L / 5-R

6-L / 6-R 7 8-L / 8-R 9 10 11-L / 11-R

Name: Course& Sec. Date submitted:

A. Answer the PAR-Q honestly and follow the indicated direction.

Basic skills (grip, stance, and strokes)

After successful completion of this module, students should be able to:

Recognize the different griping and strokes in badminton.

III. COURSE CONTENT

A. Equipment needed: Badminton racket and shuttlecock or similar / improvise materials.

Activity 3 Proper Stance (Elements of the ready position)

Practice Drill for Strokes

Drill # 1 shuttlecock control (beginner)

Shuttle scooping is simply a catching shuttlecock with your racket.

Drill # 4 shuttlecock control (basic)

Activity 6 Cool down

Rubric for strokes HPS GS

 https://www.slideshare.net/princynavya/badminton-pdf badminton overview

Four types of strokes and footwork

After successful completion of this module, students should be able to:

Recognize how and what type of strokes that they use.

III. COURSE CONTENT

Activity 2: Skills warm-up / Review

Sequence: 2-3 Sequence: 5-6 Sequence: 8-9 Sequence: 11-12