Physical Education and Health: Individual, Dual and Team Sports

1
How to Play Table Tennis

How to Play Table Tennis

At the end of the module, the student will be able to:

1. Understand the rules in playing table tennis
2. Understand the serving and returning order in the game
3. Identify the different terms used in the sport
4. Apply the fundamental skills and techniques in playing table tennis in an
actual game

How to play the game

The Game
A game is considered won by a player or pair if he/she/they scored 11
points ahead of the other person/pair. If it comes to an instance of a tie
between scores of 10 points, they earn an extra play wherein the player or
pair that gains 2 points first will be the winner.
A match consists of the best of any odd number of games, depending on the
competition or what is agreed upon by both players. The winner of the match
is decided once a player or pair wins the first three or four games, depending
on the competition rules.
Scoring
The player or pair that successfully ends a rally will be rewarded with a
point. In a game, the server’s score will always be announced first.
Muyot, et.al. (2015) gave the following errors in which an opponent commits
that leads to a gain in a player’s score:
• The opponent fails to return the ball
• The opponent returns the ball outside the area of the opposite side.
• The opponent lets the ball more than once on the table before hitting
it or returning it.
• The opponent touches the ball multiple times during the game
• The opponent strikes the ball without bouncing it on the table above
his/her side of the table
• The opponent moves the table during the game
• Any part of the opponent’s body touches the net or post
• The opponent’s free hand makes contact with the table
• The opponent makes a bad serve.
The ball is considered “in” if the ball touches the surface of the playing table.
If the ball hits the side of the table, then it will be declared “out.”

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 Change of ends and serving order
Through a quick game of toss (as in the badminton toss method), the winner
has the rein to choose whether he/she will be serving first or what end
he/she will choose to play in. The other player will be taking the
opposite/other choice.
According to International Table Tennis Federation’s (ITFF) Handbook, every
two points scored by either player or pair will determine the serving player
or pair. In a game of a doubles match, both pairs will have to choose who
among them would serve and receive first. At the event of a change in
service, the previous receiver will be the server and his/her teammate will
be the receiver.
The players or pairs starting on one end of the table will start playing at the
opposite end for the next game in the match, while in the last game, once a
player or pair reaches 5 points, they would have to switch ends.

Service
The server is decided by a toss method. The server changes after every 2
points, except at the instance of extra play. The player starts the service with
the ball resting freely on the palm of his open hand.
Mutoy, et.al. (2015) enumerated the following rules in service:
• The hand holding the ball must be above the level of the table
• The ball should be projected upwards (of at least 16 cm)
• The ball must be struck when it is falling and behind the table.
• The ball should be able to bounce in one court before going over to
the opponent’s court.
• Service is usually done diagonally but a singles game may also be
served in a straight line.
• Service is repeated if the ball touches the net

Definition of terms used in table tennis

The following are the terms commonly used in playing table tennis,
according to the International Table Tennis Federation or ITTF.
1. Rally – refers to the period in which the ball is in play.
2. In play – a ball is considered in play once the player projects it into
service from being at the palm of the free hand of the server, until the
rally ends in a point or a let.
3. Let – refers to the rally which resulted in a no score.
4. Point – refers to the rally which ended with a score.
5. Free hand – the hand or arm that is not carrying a racket.
6. Server – the player that strikes the ball first in a rally.
7. Receiver – the player that strikes the ball after a server in a rally.
8. Umpire – the person controlling a match.
The rally is declared a let according to the following conditions:
• If the ball touches the net upon service, provided that the service is
correct or the ball has been obstructed by the opposing player.
 Physical Education and Health: Individual, Dual and Team Sports
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How to Play Table Tennis

• If the player fails to serve or return the ball due to a disturbance

outside the player’s control.
• If the play has been interrupted by the umpire
• If the receiver, who is in a wheelchair due to a physical disability,
touches the court then returns in the direction of the net, comes to
rest on the court, or leaves the court after touching it or its sidelines.
The play may be interrupted under the following conditions:
• If there is a need to correct an error in the serving, receiving or ends
order.
• If a player or adviser must be warned or penalized
• If the play is disturbed which could affect the overall outcome of the
rally.
A point is rewarded to player in the following instances:
• The opponent fails to serve the ball correctly
• The opponent fails to return the ball correctly
• The opponent, after making a serve or return, lets the ball touch
anything other than the net before the other player strikes it.
• The ball passes over a player’s side of the court or beyond the end line
without touching his/her court after the opponent strikes it.
• The ball passes through the net, between the net and the net post or
between the net and playing surface.
• The opponent obstructs the ball
• The opponent intentionally strikes the ball twice or more in
succession
• The opponent moves the playing surface
• The opponent touches the playing surface
• The opponent’s free hand touches the surface of the table
• In a doubles competition, the opposing player strikes the ball out of
sequence established by the first server and first receiver.
Some additional rules for a doubles game (Mutoy, et.al., 2015):
The player starting the game must serve diagonally across the court (from
his/her right half court to the opponent’s right half court). After the serve,
the players are free to be in play within the table with proper turn sequence
between the pair.
The service changeover in doubles is as follows:
• A1 serves to B1
• B1 serves to A2
• A2 serves to B2
• B2 serves to A1
The server changes every 2 services. Each player in each team alternates to
return the ball after the service.
Course Module
References:
Muyot, Fritzie Marie, et.al. Soaring with MAPEH (with KPUP Learning Guide).
Quezon City: Bright House Publishing. 2015
Talavera-Gonzales, Carolina. MAPEH in Action 1. Quezon City: Rex Publishing.
2008
The International Table Tennis Federation Handbook.
https://d3mjm6zw6cr45s.cloudfront.net/2018/01/2018ITTFHandbo
ok.pdf. Accessed on April 5, 2018
How to Play Table Tennis. https://www.megaspin.net/info/strokes.asp.
Accessed on April 5, 2018
Basic Rules of Table Tennis. https://www.tabletennis.org.au/our-
events/rules/. Accessed on April 5, 2018
Videos
How to Play Table Tennis – Service Basics. Retrieved from:
https://www.youtube.com/watch?v=YWpB0HlPXuA on April 9, 2018
Basic Table Tennis Rules Explained (video). Retrieved from:
https://www.allabouttabletennis.com/basic-table-tennis-rules.html
on April 9, 2018
How to Play Table Tennis Including Strokes. Retrieved from:
https://www.youtube.com/watch?v=ZpAlOwKu8fg on April 9, 2018
 Physical Education and Health: Individual and Dual Sports
1
Table Tennis

Table Tennis

At the end of the module, the student will be able to:

1. Determine the origin and development of table tennis
2. Identify the different facilities and equipment used in playing table tennis
3. Identify the fundamental skills and techniques in playing table tennis

Origin and Development

Although many countries have played the game since the 1800s, no one can
really claim the origin of table tennis. Alongside this, it had a brief popularity
throughout the United States.
Table Tennis is a common sport that could be played inside the gymnasium,
but this can also be played outside or in any available room. This game can be
played in singles or doubles. The objective of the game is to hit/paddle the
ball over the net and return it to the opponent’s court. Each player is given
five consecutive times to start the game.
Table Tennis is a relatively new sport. The exact date of its origin is not
definitely known. However, it is generally agreed that it started in about
1890 as a game called ping pong or whiff-whaff.
It had a brief popular following throughout America and then subsided as a
sport.
In 1921, it was revised to the extent that a spot was provided for a table in
the RUMPUS room of almost every room. In 1926, the International Table
Tennis Federation was established in Berlin. It assumed the responsibility of
promoting and developing the game. It is also the duty of ITTF to formulate
rules and regulations of the game through its technical committee. In 1933,
the United States Table Tennis Association was established. International
competitions at the early years of the game were dominated by European
countries, like Hungary and Czechoslovakia.
In the Philippines, the governing body for table tennis is the Table Tennis
Association of the Philippines (TATAP) which is affiliated with ITTF and it
aims to promote the games through a series of competitions from local to
international level. It is responsible for identifying Filipino players who will
be sent for international competitions representing the country. It is also fast
becoming a popular sport in the Philippines. It is now included as one of the
events in athletic sports meet.

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Facilities
The Table
The game is being played in a rectangular table made of suitable materials
such as plywood with ¾ to 1 inch in thick measuring nine feet (2.74 m) in
length and five feet (1.52 m) in width and it is elevated at the height of 30
inches from the floor. The table is being divided by a net placed at the center,
parallel to the width of the table at the height of six (6) inches and a length of
six (6) feet attached to the post at the side of the table protruding six inches
on both sides. The length of the table is divided by a line ¾ in thickness, used
for service in the doubles games.

Figure 1. Table Tennis table. Retrieved from

https://commons.wikimedia.org/wiki/File:Table_Tennis_the_table.jpg by Dajes13 on March 10, 2017

The Net
Light in texture and stretched across the center of the table and attached to
the outside by vertical standards. The posts supporting the net, attached to
the top and the bottom, must be 15.25cm high and the top of the net, along
with its whole length is the same length (15.25cm) above the playing surface.
The Paddle or Racket (Blade)
The racket or paddle, of at least 85% thickness of natural wood, with rubber
faced of different colors (black and any light color except white) is mandated
by the rules. The striking surface of the racket must be covered with a rubber
with the pimpled part facing inward or outward. A single layer of cellular
(sponge) rubber may be located underneath the rubber surface.
 Physical Education and Health: Individual and Dual Sports
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Table Tennis

Table tennis paddle/racket. Retrieved from: https://pixabay.com/en/tennis-sport-ping-pong-

ball-1141703/ on April 2, 2018

The Ball
The ball is small, celluloid, spherical, white or orange in color, 40mm in
diameter and 2.7g in weight. It is fragile but quite hard to break unless
stepped on. The ITTF approved standard ball has a uniform bounce. If it is
dropped from the height of 12 inches (30.5 cm) on a plywood table, it should
bounce up to 8 ¾ to 9 ¾ inches (22-25 cm).

Table tennis balls. Image by Santeri Viinamäki. Retrieved from:

https://commons.wikimedia.org/wiki/File:Stiga_Cup_table_tennis_balls.jpg on March 13, 2017

Fundamental Skills and Techniques

The Grip
There are several ways in holding the racket in such a way as it depends on
the most comfortable manner for the players. The player should know which

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grip he/she is most comfortable with as it will affect how he/she controls the
shot.
There are two ways of holding the racket: the pen hold and the handshake
or orthodox grip.
• Handshake grip/orthodox grip – the short handle of the racket is
gripped very closely to the blade, as if to shake hands with the racket.
The forefinger is positioned behind the blade for support. This grip is
also known as the Western grip as it is mostly used by players from
Western countries.

Right side view of the handshake/shake hands grip. Image by S.Möller. Retrieved from:
https://commons.wikimedia.org/wiki/File:TT-Shakehand_RH.jpg on March 10, 2017

• Pen hold grip – The forefinger and thumb reach over the shoulders of
the blade, with the other fingers spread over the back. Because the
same blade surface is used for all shots, the grip position remains
unchanged. This grip is commonly used by Japanese, Chinese and
Korean players.

The Penhold grip. Image by Ian Lamberson. Retrieved from:

https://commons.wikimedia.org/wiki/File:Penholder.JPG on March 10, 2017

The Serve (Strokes)

Push Shot
The common service done by beginners. Ball resting on the palm of the free
hand and toss it around six or more inches in height, letting it bounce on the
 Physical Education and Health: Individual and Dual Sports
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Table Tennis

table side of the server before passing by the net and bounce in the receiver’s
side of the table.
Top Spin Serve
A main offensive stroke. The ball is put into play by projecting it upward
from the palm of the hand. The swing of the racket is done forward and
upward forming an arc in the swinging action of hitting the ball.
Back Spin (Chop Stroke)
A defensive stroke where the ball is struck with a downward and forward
motion with a short chopping motion. The player should adjust the angle of
the racket to find the most effective spin.

The Shots
Drop Shot
Used for a sudden short return of the ball which just drops over the net.
Smash Shot
Used rarely but effectively. This is a vicious forward and downward swing.
This uses a large backswing and swift acceleration to make the ball’s speed as
fast as possible. The point of a smash shot is that the ball travels to the
opposite end of the court fast that the opponent cannot return it.

The Footwork and Stance

Correct stance and footwork is needed in playing the game. One must know
the proper position of the body in order to respond correctly to the situation
that can be created by the opponent.
A good stance in serving the ball is that the shoulder of the non-racket hand
is parallel to the net in the forehand position. The player must be 1 to 2 feet
directly behind the center of the court. In a standing position, the feet are
slightly apart with the left foot slightly put forward. For reference, the correct
stance is in the first image below.
For the receiving player, he/she must stand 2 to 2 ½ feet directly behind the
center line of the table. The feet must be apart, with the knees slightly bent
and the body inclining forward. In the next turn, the player must face the ball
as he/she plays before returning to the middle of the court quickly after
shooting. The correct receiving stance is in the second image below.

Course Module
 Preparation for a forehand high toss serve. Photo retrieved from:
https://www.allabouttabletennis.com/images/high-toss-1.jpg on February 25, 2017

Receiving stance. Photo retrieved from: https://www.experttabletennis.com/table-tennis-

stance-and-ready-position/ on February 14, 2017

References:
Muyot, Fritzie Marie, et.al. Soaring with MAPEH (with KPUP Learning Guide).
Quezon City: Bright House Publishing. 2015
The International Table Tennis Federation Handbook. Retrieved from
https://d3mjm6zw6cr45s.cloudfront.net/2018/01/2018ITTFHandbo
ok.pdf on April 5, 2018
Strokes. Retrieved from:
http://www.talktabletennis.co.uk/guides/table_tennis_strokes.html
on April 5, 2018
 Physical Education and Health: Individual and Dual Sports
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Table Tennis

Defensive and Offensive Strokes in Table Tennis. Retrieved from:

https://gopherlink.umn.edu/news/96058 on April 5, 2018
Basic Techniques in Table Tennis.
https://www.megaspin.net/info/basic.asp#GETSTART. Accessed on
April 5, 2018
Basic Play Tips in Table Tennis. Retrieved from;
https://www.youtube.com/watch?v=NcaGeI4Dvgo on April 8, 2018
The History of Table Tennis (video). Retrieved from:
https://www.allabouttabletennis.com/history-of-table-tennis.html on
April 8, 2018
Table Tennis Racket History (video). Retrieved from:
https://www.allabouttabletennis.com/table-tennis-racket-
history.html on April 10, 2018

Course Module
 Physical Education and Health: Sports
1
Basic Skills in Playing Badminton

Basic Skills in Playing Badminton

The module will contain the following topics:

1. Basic skills in playing badminton
a. The Grip
b. Stroke
c. The Service
d. Clearing Difficulties

Basic Skills in Playing Badminton

How important is racket handling? The feel and weight of the racket prepares
you to handle it comfortably during the play. Hand-eye coordination is
essential in making contact with the bird. Timing also plays an important role
in your stroke production. Constant practice in hitting, blocking, bouncing or
even picking up the shuttle with the racket will enhance your racket handling
skills.
Correct gripping is the most vital factor in badminton and winning matches.
To develop good stroke production, the following steps should be followed:
- Shake hands with racket
- Reach for shuttle with arms extended
- Snap racket through forearm rotation

The Grip
The grip is made near the end of the handle, the side panel of which should
bisect the angle of the thumb and forefinger. The grip is neither tight nor
loose but firm and pliant, strengthening as the swing progresses. It is also the
basis of free effective wrist action.

Two kinds of grip

1. Forehand grip – known as the “SHAKE HANDS” grip. The handle of the
racket is held as if you are shaking hands with the racket. This universal
grip is similar to the eastern forehand grip in tennis, with the “V” formed
by the thumb or index finger on the top level of the racket grip.
2. Backhand grip – or the Frying Pan Grip. It is similar to the forehand grip
except that hand is rotated slightly to the left and the thumb is placed flat
against the side level for additional power. Most of the time, this is the
weakest way of holding the racket especially for the backhand that is why
it is very seldom used.

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Stroke
The term “stroke” is referred to as the forehand and backhand manner of
hitting the shuttle while the term “shot” refers to a different flight pattern
produced by the stroke such as drive, smash, lob or clear and drop.
• Forehand stroke
This refers to any shot struck on the racket side of the body. This is used
when returning the bird from the right side of the body.

• Backhand stroke
These are shots struck on the side away from the racket (left side for the
right-handed and right side for the left-handed). This is used when
returning the bird from the left side of the body.

• Overhand stroke
This is used when returning a high shot and in which the arm and the
shoulder are fully extended.

• Drop shot
The low shot close to the net made from back of the badminton court that
fails or drops sharply immediately after crossing net.

• Net shot
The net shot is played from the net and when played correctly, should just
tumble over the top of the net and drop as close to the net as possible on
the opponents.

• Drive
A flat shot that is kept as low as possible to have the opponent run from
side to side.

• Smash
This is the basic offensive shot in badminton. It is a very powerful stroke
that is used primarily for getting the shuttle to land on your opponent’s
side of the court as quickly as possible. An attacking shot made with all
the power and speed one can put into it.

• Clear the lob

Clears are used as a defensive stroke to allow you time to return to the
ready position and regroup and to move your opponent as far away from
the net as possible. This is a defensive shot used to keep the opponent
away from the net when caught off balance or out of position or when in
doubt as to what the shot should be played. Use either the forehand or
backhand grip.

▪ Overhead clear – it is usually taken from a backcourt position.

▪ Forehand Underhand (Net) Clear – it is usually taken from forecourt
position.
 Physical Education and Health: Sports
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Basic Skills in Playing Badminton

• The Service
The service is the stroke used to initiate play. It is used to begin each
point in the match. It begins as a defensive play, in which you must strike
the shuttle below the waist and hit upward over the net.

▪ Long Short Serve – Bird should clear the net and fall on in or two
beyond short service line of opponent’s court.
▪ Long High Serve – Bird travels above the receiving reach and falls
within six inches of rear boundary line.
▪ Drive Serve – made by a quick flip of wrist and bird travels in a
direct line to the desired spot.

Clearing Difficulties
1. Ace – a good service but unable to hit or touch with the racket
2. Backhand – any stroke made on the side of the body opposite the
racket side.
3. Bird – another name for shuttlecock
4. Clear – term for LOB, a high shot that falls close to the backline.
5. Drive – a horizontally hard stroke that is straight and close to the net
6. Drop – a low shot close to the net from the back court that falls
sharply immediately after crossing the net.
7. Fault – any infraction of the rules resulting in loss of the serve or a
point
8. Forehand – stroke made on the racket side
9. Hand-out – loss of service
10. Let – when the bird touches the top of the net and falls in the proper
side of the court
11. Match – consists of three games in a set or otherwise agreed upon.
12. Net flight – a shot in which the bird follows the net in a short flight
13. Rally – continuous heat of the bird back and forth across several
heated return of the bird.
14. Serve – putting the bird in play
15. Setting the game – chasing how many points to play when the score
becomes tied in 13-all or 14-all.

Course Module
 Physical Education and Health: Sports
1
Badminton

Badminton

When a sport is being played in singles, doubles or team, it is known as

individual, dual and team sports. It needs individual and team effort to
develop coordination, timing and teamwork. For you to enjoy the game, you
must participate actively and should follow the rules and regulations.
At the end of the module, the student is expected to:
1. Identify the essential equipment in playing badminton;
2. Determine the accurate measurements of the equipment and facilities in
badminton; and
3. Understand the origin and history of badminton

Badminton
Badminton is one of the most enjoyable racket games that can be played by
male and female of any age or skill level. You need quick reflexes and a
physically fit body in order to cope with the game.
Badminton is considered as dual sports played in singles and in doubles. The
primary objective is to hit the shuttlecock over the net towards the
opponent’s floor court in such a way that it cannot be legally returned. This is
being played over the net using a shuttlecock and a racket.
The first player or players who first reach or reaches 21 points wins a game.

History of Badminton
Origin and Development
It was over 2000 years ago in China where the early form of the game was
played: a very similar game called Battledore.
Badminton first originated in India during the 18th century where it was
known as Poona. The British army officers were very much fascinated by the
game and so they introduced it in England sometime between 1870 and
1880. In England, the game was introduced at the Duke of Beaufort’s summer
home of badminton in Gloucestershire, England from where the game
received its international recognition. It was played on an hour-glass shaped
court which remained unchanged until 1901, when the court was converted
into a rectangle which is used until now.
Before long, badminton clubs and association were formed throughout
England and in 1893, the first Badminton Association was formed. In 1899,

Course Module
 the All England Open Badminton Championship was held, the first ever
badminton competition in the world. It was eventually migrated to
continental Europe and it reached India via British military officers and
Indonesia by way of Dutch colonists. Through this expansion comes the
formation of the International Badminton Federation (IBF) in 1934. It is the
governing body for International Cup Events.
It was in 1948 when the Premier International Men’s team Thomas Cup was
established and the Uber Cup which is the counterpart for women’s
competition, founded in 1956.
The game was presented as a demonstration sport in 1977 in Munich,
Germany Olympic Games and accepted as an Olympic Medal Sports in 1985.
In 1989, mixed doubles event began with the Sudiman Cup.
In the Philippines, the Badminton Association of the Philippines governed the
game. It is responsible for the promotion and the development of the game in
the country
The BAP is also the body that provides Filipino players competing in
international competitions representing the country. It promotes the game
by conducting local, as well as international, competitions, sponsor seminars
and clinics to aspiring players and technical officials.

Facilities and Equipment

Badminton Playing Court
The official court is rectangle in shape, defined by lines 1 and a half inches
wide. It measures 44 feet long by 22 feet wide for double game and 44 feet
long by 17 feet wide for single game.
 Physical Education and Health: Sports
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Badminton

The badminton court. Retrieved from: http://www.sportscourtdimensions.com/wp-

content/uploads/2015/02/badminton_court.gif February 10, 2017
There are two service areas on each side of the net, the right and left service
courts, bounded by a line running parallel to the net called the short service
line.
Floor surface is, traditionally, composed of wood, but many synthetic and
plastic courts have been developed. The line shall easily be distinguishable
and preferably be in white or yellow in color.
The post should be 1.55 meters in height.
The specific measurements of the other lines in the court are in the image (in
millimeters).
In a singles game, the service area is bounded by the short service line, the
back line, the center line and the inside side line. According to HL’s
Badminton Handbook, if the server’s score is an even number, the server will
serve from the right service court. If it is odd, the server will serve in the left
side.
Meanwhile, in a doubles game, the service area is bounded by the short
service line, the inside back line, the center line, and the outside side line. The
Badminton Handbook of HL, the serve will always be done by the server on
the right service court. If the first server continues to win the rally, then
he/she will rotate serving between the right- and left-hand service courts.
Once the serve loses, the second player will take over and serve from the
alternate service court.

The Net
The net shall be made of fine cord of dark color and even thickness with a
mesh of not less than 15 mm and not more than 20 mm.
- The net should be 760 mm in depth and at least 6.1 m wide
- 1.524 m height of the net at the center of the court
- 1.55 m over the side lines for doubles

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 Badminton net dimensions. Retrieved from:
https://www.buzzle.com/images/sports/badminton/badminton-net-dimensions.jpg on
February 10, 2017

Racket
The racket is 680mm in overall length and 230mm in overall width. Most
quality rackets are now made of steel, aluminum, carbon, graphite and
titanium. The overall dimension of a racket cannot exceed 26 ¾ inches in
length, 9 inches in width and 11 ½ inches in head length.

Badminton racket. Image retrieved from:

https://www.badmintonalley.com/v/vspfiles/photos/RACKET-DUNLOP-EVO-CARBON-2.jpg on
February 11, 2017
The main racket parts are called the handle, the butt, the stringed area, the
head, the shaft and throat and the frame.
The head refers to the oval part of the racket that is used to receive and hit
the shuttlecock. The stringed area or stringing is the area or surface with
interlaced strings that strikes the shuttlecock. The frame surrounds the
stringed area and is connected to the shaft. The shaft is the long part of the
racket. The throat connects the frame and the handle. The handle is where a
player’s hand grips and controls the racket while the butt is the bottom part
of the racket that is enlarged to prevent the hand from slipping.
 Physical Education and Health: Sports
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Badminton

Badminton racket dimensions. Image retrieved from:

http://www.visualdictionaryonline.com/images/sports-games/racket-
sports/badminton/badminton-racket.jpg on February 13, 2017

Shuttlecock
Shuttlecocks or shuttle comes in two types: the feathered and the synthetic.
Synthetic shuttle is suitable for recreational games but feathered or official
shuttlecocks must weigh from 4.74 to 5.50 grams with 14 to 16 feathers.

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 Feather vs Nylon shuttle. Retrieved from: http://khelmart.org/wp-
content/uploads/2013/12/Nylon-Vs-Feather-Badminton-Shuttlecock.jpg on February 11, 2017
The shuttle shall have 16 feathers fixed in the base. The feathers can have a
variable length from 64mm to 70mm. The tips of the feathers shall form
58mm to 68mm. The base, or the rubber part securing the feathers together,
shall be 25mm to 28mm in diameter, rounded on the bottom.

References:
Muyot, Fritzie Marie, et.al. Soaring with MAPEH (with KPUP Learning Guide).
Quezon City: Bright House Publishing. 2015
What is Badminton? Retrieved from:
http://www.healthguidance.org/entry/13067/1/What-Is-
Badminton.html on February 10, 2017
Badminton. Retrieved from:
http://www.sporty.co.nz/utuhinabadminton/Badminton-1/What-is-
Badminton on February 10, 2017
Badminton Rules FAQ and Court Dimensions. Retrieved from:
http://www.badmintondoubles.com/badminton-rules/ on February
10, 2017
Brief History of Badminton. Retrieved from: https://www.teamusa.org/USA-
Badminton/USAB/History/Brief-History-of-Badminton on February
10, 2017
Origins and History of Badminton. Retrieved from:
http://www.athleticscholarships.net/history-of-badminton.htm on
February 10, 2017
 Physical Education and Health: Sports
7
Badminton

What is the size of a badminton court? Retrieved from:

https://www.youtube.com/watch?v=-0Ik_gcvYa8 on February 10,
2017
Racket: The Different Parts. Retrieved from:
https://www.sikana.tv/en/sport/badminton/racket-the-different-
parts on February 11, 2017
How to Warm Up. Retrieved from:
https://www.sikana.tv/en/sport/badminton/how-to-warm-up on
April 5, 2018

Course Module
 Physical Education and Health: Individual and Dual Sports
1
Weight Loss and Weight Gain

Weight Loss and Weight Gain

At the end of the module, the student is expected to:

1. Identify the weight gain and weight loss techniques to keep fit.
2. Determine the training tips to achieve gain and loss in weights.
3. Execute the weight loss and gain exercise and increase work efficiency

Weight Gain
The goal of many body builders is to gain muscles and lose fat simultaneously. In
order to gain muscle, the body needs food and lots of it coupled with a reduction of
all extraneous activities. In order to shed fat after building this muscle, the body
needs fewer calories and more tedious cardiovascular-type exercise.
However, understanding the various body function, we have to apply correct and
proper exercise and nutritional timing to enable us to achieve the goal of increasing
mass muscle and losing fat simultaneously. With dedication and hard work, it will
enable us to achieve these goals ad taking consideration the nutrients and timely
exercises.
Strength training offers many benefits, including an increase in the number of
calories burned. The more muscles you have in your body, the calories you burn
through every single day.
Determining Gaining Fat, Muscle, or Water
Muscle is denser than fat, but it takes up less space. That means when you gain
muscles, weight may go up, even if you’re slimming down. It’s normal to lose inches
even if we’re not losing weight.
The water retains to our body when we exercise, not only as a part of the healing
process, but also as a method of getting GLYCOGEN into the body in a more efficient
way. The more efficient fuel system means carrying around a few extra pounds of
water. The best way to measure progress is to take measurements at different areas
of the body on a regular basis.
Physical Activity for Weight Loss
Physical activity increases the amount of energy (calories) you burn. Most weight
loss programs incorporate an exercise program such as jogging or biking. To lose
weight we need to monitor our calories intake.
Strength training builds muscles. It is an important part of weight loss programs.
Having more muscle will help burn more calories throughout the day. Weightlifting
Course Module
is a supervised program is one way to improve your strength and involve slight
changes. A small amount of daily aerobic exercises can be recommended for people
who have not exercised much. Aerobic exercises are effective ways to use in weight
loss programs. It burns calories and increases the amount of oxygen that is
delivered to muscles. Any recommended activity that raises heart rate and keeps it
up to an extended period will improve aerobic conditioning exercises.
When choosing a program exercise or physical activity, choose the one that will suit
the body system and something you like. Don’t pick what looks easiest, think what
will be enjoyable while doing the activity.

How much weight can you lose

Weight loss occurs when you burn more calories than consumption. This can be
done through aerobic exercises, strength training and eating healthy low-calorie
food diet. Increase work while exercising also helps in losing weight in a short
amount of time. In general, exercising at a higher intensity helps burn more calories
and lose weight more quickly.
Increasing Workout Efficiency
The amount of weight you lose depends on the increase of calories burnt by doing
workouts and exercise at the highest intensity consistently. According to an article
published by Journal of Obesity 2011, higher intensity cardio is more effective for fat
loss because you burn more overall calories during workout and also elevate
metabolic rate after completion.
When you want to lose weight, you have to limit calorie intake by making better
decisions and also increasing the number of calories burnt everyday by exercising.
By doing these things, calorie deficit will be created, which means that you have
burned more calories than you consumed and this deficit bring about weight loss.
Losing weight demands you to burn more calories you consume. Since muscle tissue
is active, it requires calories to exist and the more muscles you gain, the more
calories you burn, thus losing more weight. To be effective of losing weight and gain
muscle, strength training and cardiovascular activity will be accompanied by proper
diet of lean protein and amino acid.
Weight Gain Training
Here are 10 tips to gain weight.
1. Don’t drink water before meals. This can fill your stomach and make it harder to
get in enough calories.
2. Eat more often.
3. Drink milk.
4. Try weight gainer shakes.
5. Use bigger plates.
6. Add cream to your coffee
7. Take creatine.
8. Get quality sleep.
Sources of Weight Gain while Strength Training
Your weight increases while doing strength training workouts, but that depends on
the number scale. It means either you gain more or you gain less, but it depends on
the intensity of workouts and the level of fitness and body composition.
 Physical Education and Health: Individual and Dual Sports
3
Weight Loss and Weight Gain

Weight training can cause weight gain. Strength training regularly improve fitness
level. Weight scale may increase while body fat percentage decreases.
The development in body composition happens every time you do the training and
you can confirm that by checking body fat percentage. Water can change weight. The
loss of sweat can decrease on the scale. Just a salty dinner can cause weight increase
because the body retaining water. Your weight can fluctuate due to water loss.
Another cause of weight gain is stress. When under stress from tough workouts,
your body produces the stress hormone, cortisol.
Cortisol is a steroid hormone that is released to help the body to respond
appropriately, in response to stress or also known as stress hormone. Cortisol
released in the body can cause fluid retention. Lack of sleep due to stress can make
one hungrier and eat more than normal people do.
More Tips to Gain Weight
Weight gain is a sensitive subject, however, while obesity is often the result of poor
lifestyle choices. Underweight is mostly due to genetics and poor decision making.
What to do to gain weight:
1. See a doctor to rule out medical conditions.
Medical conditions should be ruled out to ease out difficulty in gaining weight.
Weight loss tends to be more dramatic and weight gain, more difficult.
2. Increase calorie intake by 20%.
You need to maintain the weight, consume, and add extra 20% for weight gain
and aim to gain more by increasing calorie intake.
3. Get macronutrient ratio right.
For healthy weight gain, the right macronutrient ratio is needed. Too much
carbohydrates or fat can result to a large increase in body fat. To gain weight,
you have to follow a weight gain diet.
4. Gain weight by eating calorie dense foods.
Calorie dense food have a lot of calories in a small amount of space but be sure
that these foods are also nutrient dense.
5. Gain weight by eating every 3 hours.
Eating a great deal of food often is the best way to gain weight, especially for
those people who fills up quickly every meal time.
6. Drink your calories.
This is an important method in gaining weight
7. Add toppings to all your meals.
Toppings are a sneaky way to add hundreds of calories to your meals.
8. Restrict cardiovascular exercise.
9. Resistance Training.
Resistance training improves shape and gain weight.

Course Module
References:
Weight gain and weight loss. Retrieved from:
https://symptomchecker.webmd.com/multiple-
symptoms?symptoms=weight-gain%7Cweight-loss-
(unintentional)&symptomids=256%7C257&locations=66%7C66 on
April 21, 2018
Unexplained weight loss or gain. Retrieved from:
https://www.rush.edu/health-wellness/discover-
health/unexplained-weight-changes on April 21, 2018
How Can I Speed Up my Metabolism? Retrieved from:
https://www.nhs.uk/Livewell/loseweight/Pages/how-can-I-speed-
up-my-metabolism.aspx on April 21, 2018
Weight loss: Why eating healthy food could lead to weight gain. Retrieved
from: https://www.express.co.uk/life-style/diets/947233/weight-
loss-instagram-leanne-ward-fitness-dietitian on April 22, 2018
Videos
Aerobic and anaerobic exercises. Retrieved from:
http://www.mypeexam.org/lessons/aerobic-anaerobic-exercise/ on
April 21, 2018
The difference between aerobic and anaerobic exercises. Retrieved from:
https://www.youtube.com/watch?v=ixe5a7txb2Q on April 21, 2018
Aerobic vs Anaerobic. Retrieved from:
https://www.youtube.com/watch?v=RCDGC-xu_Gs on April 20, 2018
 Physical Education and Health: Individual and Dual Sports
1
Aerobic exercises

Aerobic Exercises

At the end of the module, the student is expected to:

1. Identify the different aerobic exercises
2. Determine the benefits of aerobic exercises in weight loss and basal
metabolic rate.
3. Determine the intensity level of workout or exercise that would fit one’s
purpose.

Aerobic Exercises
Aerobic exercises (also known as Cardio) are physical exercises of low to
high intensity that depends primarily on the aerobic energy-generating
process.
Regular aerobic activity, such as walking, bicycling, or swimming can help
you live longer and healthier.

Aerobic and Anaerobic Exercises

In contrast to aerobic exercises, anaerobic (without oxygen) exercises are
activities that causes you to be out of breath, like sprinting or lifting.
Examples of aerobic exercises includes cardio-machines, spinning, running,
swimming, hiking, walking, dancing, skiing, and some kickboxing.
Aerobic exercise is the type of moderate-intensity physical activity that can
sustain for more than just a few minutes with the objective of improving
cardio-respiratory fitness and your health.
Since aerobic exercises use large muscle group, they consequently lead to
“weight loss”. Aerobic means how efficiently your body uses oxygen to meet
its energy demand during high activity levels. For example, when exercising.
Aerobic exercise helps to lose weight due to how easy they follow.
Why are aerobic exercises the best way to reduce weight?
Aerobic exercises, primarily known as cardiovascular exercises or fat-
burning exercises, are rhythmic motions of more than one muscle group in
the body. The reason why aerobic exercises are also known as fat-burning
exercises is because of its potential to use fat over carbohydrates as a fuel to
keep moving during a workout.
Benefits of Aerobic Exercise

Course Module
 1. Look good and feel energetic. In just a few aerobic trainings, the body fat
drops down at a good rate.
2. Protection from heart and vascular diseases. Aerobic exercise prevents
accumulation fat is by reducing the blood pressure and making the blood
vessels a little stiff which averts clogging of blood vessels.
3. Prolonged exposure to aerobic training also increases the volume of the
blood pumped with each heartbeat.
4. Aerobic exercise tends to rely more on fats for fuel that decrease the
production of lactic acid which enables a person to keep going without
much fatigue and the finest way to increase oxygen intake and burn fat is
by performing aerobic exercises regularly.
5. Reduce mental health problems like depression, anxiety, and stress.
Aerobic exercises provide with much needed energy and stamina and it
therefore boosts up the mood.
It is very important to know your development through physical activity and
daily exercise.
Aerobics and stretching should be done regularly. As beginners, 8 to 10
minutes of exercise once or twice a week is advised. By doing this, warm up
activity can heat up our body and followed by exercises that will be able to
heighten the degree and intensity exercise.
Aerobic is one of the activities that strengthen the heart and lungs. A healthy
pair of lungs, strong heart and firm blood vessels will prepare the body in
every activity.
A highly recommended form of exercise is aerobic exercise. This exercise
uses oxygen and its purpose is to improve the level of efficiency of the oxygen
delivered to the body and efficiency by which the muscles produce energy.
Several programs are all designed to improve cardio-respiratory endurance
with proper frequency which should be at least three times a week. These are
cycling, jogging, swimming and indoor fitness or aerobic dancing.
Aerobic exercises are brisk exercises such as running or swimming that make
your heart and lungs work hard, increasing the amount of oxygen circulating
to the blood. Aerobic can lead to weight loss when combined with a low-
calorie diet. In losing weight by aerobics, we have to burn more calories than
the required consumption and regular exercise. Gradual increase in the
duration and intensity of aerobic workout results in greater weight loss. The
more you weigh, the more calories you burn during physical activity. Doing
aerobics might make an impact on current weight to the amount of weight
loss.
The weight is a factor in determining basal metabolic rate – the higher the
weight, the more calories to be burned.

Types of Aerobic Exercises

There are types of aerobics that may affect the number of calories to burn
and how much weight to lose. The low-impact aerobics are easier on the
joints and burn comparatively fewer calories than high impact aerobics
activities. This is also a good choice for people who are older, obese and
pregnant. An extremely intense round of aerobic activities such as Zumba
 Physical Education and Health: Individual and Dual Sports
3
Aerobic exercises

and spinning. The amount of time spent during aerobics also affects the
calorie burn, thus the amount of weight lost.
Attempting to lose weight through aerobic exercises alone can tempt to
overdo workouts that may lead to injury. Increase the amount of weight loss
by adding healthy low-calorie foods to the diet. Eliminating desserts and
sodas and consuming plenty of water will improve satisfaction.

The Best Aerobic Exercise for Weight Loss

Of all the calorie-burning and fatigue-inducing workouts, running top speed
is the best for weight loss. Running or sprinting burns more calories than
other heart-pounding activities like cycling and climbing.
Aerobic exercises get heart going up, induce sweat and help burn more
calories. Activities like swimming and jumping rope are some examples of
aerobic exercises. Endurance activities are considered aerobics since oxygen
is used as fuel for the bod and when oxygen is used, the exercise can’t be too
intense or else the body will be forced to exert more glucose for energy.
You burn calories when doing aerobic workouts but the number of calories
that you burn depends on how intense the activity is.

Exercise Intensity
The intensity of an activity depends on how fit you are. The key is to find
what exercise is the most challenging and appropriate for you. This also
depends on how long you work out: a lower-intensity activity can actually let
you burn more calories because you exercise longer. The final challenge to
losing weight with aerobic exercise is by staying motivated. One workout
can’t give an all-out result that you want but consistent workout can lose
weight overtime. That means that you have to pick the right activity that will
be enjoyable and suitable for you.
Any weight loss exercise program or aerobic exercises can be more efficient
and effective when the calorie content is taken into consideration through
monitoring food intakes or diet. Instead of creating full calorie deficit
through exercise you can reduce calories from your daily intake of food.
But it must be important to remember that you don’t have to starve yourself.
Eat a balanced diet of lean meat, low fat dairy, fruits, vegetables, whole grains
to provide proper nutrition in the pursuit of weight loss.

References:
Aerobic vs Anaerobic Exercise Training Effects on the cardiovascular system.
Retrieved from:

Course Module
 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5329739/ on April
21, 2018
Aerobic vs Anaerobic Exercise – Which Gets Better Results? Retrieved from:
http://www.infofit.ca/aerobic-vs-anaerobic-exercise/ on April 22,
2018
Benefits of Combining Aerobic and Anaerobic Exercise into Daily Workouts.
Retrieved from: http://medfit.org/benefits-combining-aerobic-
anaerobic-exercise-daily-workouts/ on April 22, 2018
Aerobic Exercise and Heart Health. Retrieved from:
https://my.clevelandclinic.org/health/articles/16779-aerobic-
exercise--heart-health on April 21, 2018
20 Best Aerobic Exercises for Weight Loss at Home. Retrieved from:
https://www.myfitfuel.in/mffblog/best-aerobic-exercises-weight-
loss-at-home/ on April 21, 2018
Videos
Aerobics video for beginners. Retrieved from:
https://www.nhs.uk/conditions/nhs-fitness-studio/aerobics-for-
beginners/ on April 21, 2018
20-minute aerobics workout for weight loss. Retrieved from:
https://www.youtube.com/watch?v=141jmEQznK0 on April 21, 2018
Quick sweat cardio workout. Retrieved from:
https://www.youtube.com/watch?v=X1TuhAn6C-g on April 21, 2018
 Physical Education and Health: Individual and Dual Sports
1
Total Energy Expenditure and Basal Metabolic Rate

Total Energy Expenditure and Basal Metabolic

Rate

At the end of the module, the student is expected to:

1. Differentiate total energy expenditure from basal metabolic rate
2. Determine how total energy expenditure and basal metabolic rate can
help in losing weight
3. Understand the thermic effects of activity, affecting basal metabolic rate

Total Energy Expenditure

The total energy expenditure is the amount of energy (calories) that a person
needs to carry out a physical function such as breathing, circulating blood,
digesting food, or physical movement. Your total daily energy expenditure
(TDEE) is the total number of calories you burn each day.
A sample of the TDEE Calculator is as follows:

Total Energy Expenditure Calculator. Image retrieved from:

http://www.scymed.com/en/smnxdg/health101/srcalx/sr35350.htm on April 15, 2017
The TEE equation followed by the calculator above is as follows:

Course Module
 Total Energy Expenditure Equation. Image retrieved from:
http://www.scymed.com/en/smnxdg/health101/srcalx/sr35350.htm on April 15, 2017

Components
According to POEHLMAN (1989), the total daily energy expenditure is
comprised of three major components.
1. Resting Metabolic Rate (RMR) – thyroid hormone, lean body mass – 80%
2. The Thermic Effect of Food (TEF) – food choice – 10%
3. The Thermic Effect of Activity (TEA) – movement – 10%

Resting Metabolic Rate (RMR)

Resting metabolism can sometimes be called as basal metabolism. Your basal
metabolic rate (BMR) is the total number of calories your body burns at rest.
Basal Metabolic Rate is the number of calories required to keep your body
functioning at rest. BMR is also known as your body’s metabolism, therefore,
any increase to your metabolic weight, such as exercise, will increase your
BMR.
Resting Metabolic Rate and Weight Loss
Set your daily calories limit. To lose weight, you need to reduce your
calorie intake below your total daily calorie requirement indicated by
your BMR plus activity level.
Lean tissue requires significantly more energy to maintain because of
the increase level of metabolic activity. In contrast, fat tissue requires
 Physical Education and Health: Individual and Dual Sports
3
Total Energy Expenditure and Basal Metabolic Rate

very little energy to maintain and has little influence on the resting or
basal metabolic energy needs.
Greater Lean Body Mass = Greater BMR or RMR
Resting Metabolism (REE) and Exercise/ Physical Activity

Resting energy components in Men and Women. Retrieved from: https://fitfolk.com/average-basal-

energy-expenditure-bee-basal-metabolic-rate-bmr/ on April 20, 2018
The chart above illustrates the comparison of the basal metabolic rate of
women and men.
Women’s body composition has less muscles compared to men but with
almost the same amount of fat. The brain, liver, kidneys, and heart
comparably use more energy than muscles and fat for both men and women.
How do exercises affect your metabolism?
Most people think that doing exercise will help to speed up their
metabolism. However, this vague statement –while mostly true–

Course Module
 needs to be dissected a bit more in order for you to understand how
you can make your metabolism work for you with exercise.
The Ways to “Burn Calories”
The word “metabolism” essentially means “burning calories” to give your
body the energy it needs. There are three ways that your body burns calories.
1. Your body needs to supply your organs with energy even while
you do nothing and that’s what your RMR is: the calories your
body burns while at rest. It’s the energy you burn while sitting,
sleeping, standing, etc.
2. When you eat, your body has to turn up the heat in your digestive
system in order to process the food. It requires more energy than
when you’re sitting with an empty stomach. The thermic effect of
food (TEF) usually accounts for no more than 10 percent of the
energy that you use in a day.
3. The physical activity energy expenditure (PAEE) is any energy that
is burned while you are working out or doing any kind of activity.
Whether you’re washing dishes, walking up the stairs, picking up a
box, or lifting hundreds of pounds of weight, this is PAEE. It’s all
dependent on your movement or activity during the day.
The amount of energy that you burn in a day is the sum total of these
three calorie-burning methods.
LEAN BODY MASS (also known as simply “Lean Mass” likely the source of
the word “Lean Muscle”) – the total weight of your body minus all the weight
due to your fat mass. It includes the weight of all your organs, your skin, your
bones, your body water, and your muscles.
FAT TISSUE – a normal body composition includes fat, but beyond a certain
percentage, you start to be exposed to weight-related diseases. Fat free mass
is one of two human body components. Fat free mass (FFM) includes internal
organs, bone, muscle, water, and connective tissues. Fat free mass is different
from fat mass.

Thermic Effects of Feeding

Specific dynamic action (SDA), also known as thermic effect of food (TEF) or
dietary induced thermogenesis (DIT), is the amount of energy expenditure
above the basal metabolic rate due to the cost of processing food for use and
storage.

Thermic effect of food

If you are trying to lose weight, the calories you burn with cardio and
strength training, as well as the calories you eat from food will have an effect
on your body. There’s also the basal metabolic rate, the calories our bodies
expend doing things like breathing, blinking, sleeping and just generally
existing.
The extra energy your body requires during digestion is called the thermic
effect of food and is often used when determining how many calories you
need each day.
 Physical Education and Health: Individual and Dual Sports
5
Total Energy Expenditure and Basal Metabolic Rate

Thermic effect of food, exercise and total energy expenditure

Exercise and the thermic effect of food contribute to total energy expenditure
and overall maintenance of health. The am of this study was to determine the
interaction between TEF and exercise.
The thermic effect of food and thermic effect of exercise are often overlooked
by an individual when energy balance is considered, related to the amount of
physical activity they perform. Obesity is considered by many to be a simple
balance between energy consumed and energy expended, but this does not
take into account the many ways in which the body is able to waste or
preserve energy. Consuming food causes a thermic effect called the thermic
effect of food and this can vary depending on the type of food consumed.
Thermogenesis can account for a considerable amount of the daily energy
expenditure and this turn is dependent on the type and quantity of food
consumed as well as the type and amount of exercise performed. Eating less
and exercising more is therefore no guarantee that energy balance will be
tipped favorably towards weight loss. Eating food may actually increase the
productivity of exercise by the food consumption having a positive effect on
the possible improvements in the body composition. This may be the reason
that some individuals actually lose body fat following increases in energy
intake. This assumes that the energy ingested is on high quality, as low
quality food containing metabolic poisons would not be expected to benefit
thermogenic responses.

Implication of the thermic effect of food on metabolic rate

Based on the definition provided, the thermic effect of food will increase your
metabolic rate but the real question is, “How much calorie burn does the
thermic effect of food account for?” The general consensus in the scientific
community is that the thermic effect of food accounts for roughly 5 to 10% of
the energy content of food ingested and calories can be burned in the process
of digesting, absorbing, and storing the nutrients from the meal. Calories will
be burned each day as a result of the thermic effect of food.
Factors that influence the thermic effect of food
There are many factors that influence the magnitude of the thermic effect of
food. These factors include things that are under your control such as meal
size, meal frequency, meal composition, meal pattern, and bod composition
and things that are not under your control such as age, gender, hormone
levels and genetics.

Influence of Meal Size on the Thermic Effect of Food

There is a direct correlation between meal size and the thermic effect of food.
The more calories there are in a meal, the greater the thermic effect of food
will be as a result of consuming that meal. This thermic effect of food is
Course Module
 caused by the digestion, absorption and storage of consumed nutrients, so if
you consume more nutrients, it follows that your body will need to expend
more energy to process them.

Influence of meal frequency on the thermic effect of food

The thermic effect of food is larger when a set amount of calories are
consumed as one single meal, rather than broken up into many smaller meals
eaten over a longer period of time.

Influence of meal composition on the thermic effect of food

The thermic effect of food due to a meal will vary depending on the relative
proportions on the macronutrients that make up the meal. Protein is the
macronutrients that induces the largest thermic effect of food response.

Thermic Effect of Activity

Apart from the energy used in exercise itself, habitual physical activity affects
basal metabolic rate by virtue of its effect on body composition. The thermic
effect of food is the energy we use to process/metabolize the food we
consume.
The thermic effect of activity (TEA) typically accounts for 15 to 30% of the
energy you expend in a day depending on how active you are. The heavier
you are, the more calories you’ll expend at any given activity. The lighter you
are, the fewer calories you’ll expend. Depending on the intensity and
duration of the activity, the metabolic boost from the thermic effect of
activity can linger for hours after exercise even when at rest and this is
perhaps one of the most significant weight loss benefits of exercise. Thus,
recent studies suggest that the more vigorous the exercise, the greater this
“afterglow” is.

References:
Total Energy Expenditure, Energy Intake, and Body Composition in
Endurance Athletes Across the Training Season: A Systematic Review.
Retrieved from:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5292109/ on April
18, 2018
Energy Expenditure. Retrieved from: http://www.myhealthywaist.org/the-
concept-of-cmr/the-obesity-and-type-2-diabetes-epidemics/the-
concept-of-energy-balance/energy-expenditure/page/3/print.html
on April 18, 2018
Assessment of Body Composition and Total Energy Expenditure in Humans
Using Stable Isotope Techniques. Retrieved from: https://www-
pub.iaea.org/MTCD/Publications/PDF/Pub1370_web.pdf on April 18,
2018
Total Daily Energy Expenditure Calculator. Retrieved from:
https://www.tigerfitness.com/articles/post/tdee-calculator-total-
daily-energy-expenditure on April 19, 2018
 Physical Education and Health: Individual and Dual Sports
7
Total Energy Expenditure and Basal Metabolic Rate

Total Energy Expenditure Calculator. Retrieved from: https://www.health-

calc.com/diet/energy-expenditure-advanced on April 25, 2018
Basal Metabolic Rate. Retrieved from:
https://www.healthstatus.com/calculate/basal-metabolic-
rate#ixzz4VufL3exN on April 17, 2017
Videos
Total Energy Expenditure. Retrieved from:
https://www.youtube.com/watch?v=JrgraqST8Tk on April 21, 2018
Learn to Calculate your “Total Energy Expenditure” in a Day. Retrieved from:
https://www.youtube.com/watch?v=pAfUPhyWrPY on April 21, 2018
Total Daily Energy Expenditure. Retrieved from:
https://www.youtube.com/watch?v=VrRBqRyCAi4 on April 21, 2018

Course Module
 Physical Education and Health: Individual and Dual Sports
1
How to Play Tennis

How to play tennis

At the end of the module, the student is expected to:

1. Understand the rules in playing tennis
2. Understand the scoring method employed in tennis
3. Identify the terms used in tennis

How to Play the Game

The game/match begins with a toss coin and the player who wins the toss
chooses to serve or to begin the match on a particular side of the court and
the opponent gets the opposite choice. Players then alternate serving every
other game and they change ends after every odd-numbered game.
The basic rules for men and women tennis are the same. This is a racket-ball
game played in a rectangular court. The play starts with a serve and each
point is started by a service. The receiver should return the serve on its first
bounce to the server’s court, it was then that the rally continues until one of
the player fails to return the ball either on the fly or after first bounce within
the boundary lines.
When the point has been completed, the server stands just behind his
baseline to the left of the center service line to serve to the opponent’s left
service court, continuing to alternate left and right until the game is
completed and after the completion of the game, the server becomes the
receiver.

Doubles
In a game of doubles, each player serves a game in his turn, one member of
one team then a member of the other team, and the same order of serving is
kept throughout the set. Each player covers half of his court from the net to
the baseline and from his sideline to the center of the court.

Course Module
Doubles Starting Position. Photo retrieved from:
https://publicindoortennis.wordpress.com/2015/03/25/doubles-starting-positions/ on April
15, 2018
Each player’s position should be related to his partner. They should be
parallel to each other and attempt to keep it this way. During the game,
beginners should play near the baseline and move near the net after one has
made a shot, forcing the opponent out of position. When rushing to the net,
they should move up together, maintaining their parallel positions and be on
the offensive, using such strokes as they volley and smash, and as beginners,
they have to master these important strokes.

Scoring
To win a game is when the first player to win four points unless deuce (3
points each) is reached.
Points in tennis are called love, 15, 30, and 40. The first player to reach 40
points (match point) gets 1-point game advantage except if the score is tied
at 40-40 (deuce). At the event of deuce, one player or team needs to score
two consecutive points to complete the game. An advantage point is awarded
to the player who won by a point in a game.
A match is for 2 out of 3 or 3 out of 5 sets. A set is made up of 6 games except
at five games. When the game is tied at 5, a player must win two consecutive
games to complete the set.
In scoring, the player who wins the first point has the score of 15, second
point is worth 30 points, and the third point is 40. The player wins a game
after winning the fourth point unless the opponent has scored more than two
points. When a player has no points, his score is “LOVE.” The server’s score is
always first.
In scoring, the player who wins six games wins a set unless both players won
five games. It takes an advantage of two games to win so that the score would
be 7-5 or 8-6, and scoring by match, the player who wins 2 sets is declared
the winner of the game.
Serving
The server is decided by toss. The decided server between the opposing
players will have to stand behind the baseline. In the first serve of each game,
 Physical Education and Health: Individual and Dual Sports
3
How to Play Tennis

the server must be standing to the right of the center mark. After the serve,
the player assumes the alternate side with every other service, The server
tosses the ball upwards and hits it while suspended in air towards the
opposite side of the serving position. The server is given two opportunities to
execute a correct serve before gaining a point. If the player misses twice, it
will result in a lost point.
Play
After the ball has been served, the players must be able to keep the ball in
play by returning it to the opposite side of the court, across the net, and
before it bounces twice on the ground. A player gains points if he can strike
the ball and the opponent cannot return it. Once a player hits the ball
towards the net or out of bounds, the opponent wins the point. The ball that
lands on court lines is considered in-bounds.

Terms used in Playing Tennis

The following are the terms to remember in playing or watching tennis
matches.
• ACE – a shot which includes the receiver
• ADVANTAGE – point won by a server
• BACKSPIN – opposite of top spin
• BASELINE – boundaries of the court
• CONTINENTAL GRIP – handshake grip but hand moving slightly to the
left.
• EASTERN GRIP – most popular grip, grasping the handle as if shaking
hands with the racket.
• LET – served ball which strikes the net and falls into proper service
court.
• LOB – to hit the ball in a high arc
• LOVE – no score
• MATCH – 2 out of three or three out of five sets
• RALLY – exchanging of strokes
• SET – consisting of six games
• STROKE – the act of striking the ball with the racket.
• WESTERN GRIP – grip wherein the broad part of the handle lies
squarely against the palm.

References:
Muyot, Fritzie Marie. Soaring with MAPEH. Quezon City: Bright House
Publishing. 2015
How to Play Tennis. http://www.optimumtennis.net/how-to-play-
tennis.htm. Accessed on April 5, 2018.

Course Module
How to Play Tennis. Retrieved from: https://www.lta.org.uk/play/the-
basics/how-to-play/ on April 6, 2018.
Basic Rules of Tennis. Retrieved from:
https://www.myactivesg.com/sports/tennis/how-to-play/tennis-
rules/basic-rules-of-tennis on April 6, 2018
Beginning Tennis – Study Guide. Retrieved from:
https://hes.dasa.ncsu.edu/wp-
content/uploads/sites/62/2015/11/HESR-249-Course-Pack.pdf on
April 6, 2018
Hancock, John M., Beginner’s Tennis Guide. Retrieved from:
http://towerpointtennis.org/pdf/JMH-BeginnersTennisGuide.pdf on
April 10, 2018
Videos
How to Serve. Retrieved from:
https://www.sikana.tv/en/sport/tennis/serve on April 10, 2018
How to Return a Serve. Retrieved from:
https://www.sikana.tv/en/sport/tennis/return-of-serve on April 10,
2018
Beginner Drill. Retrieved from:
https://www.sikana.tv/en/sport/tennis/beginner-drill on April 10,
2018
 Physical Education and Health 2: Individual/Dual Sports
1
Lawn Tennis

Lawn Tennis

Tennis is a sport usually played by one player in each playing court for
singles and two players for doubles. It can also be played with mixed doubles
with a boy and a girl player for each team. The objective of the game is to
play the ball over the net in such a way that the opponent will not be able to
return a good ball. The player uses a racket to strike the ball over the net into
the opponent’s court.

Background
Tennis was originated from a French called Jeu de Paume (Paume, meaning
“Palm”). It was a court game where the ball was struck back and forth using
the hand. It was then evolved all throughout and eventually, rackets were
used instead of the hands. In Europe, the game was then spread and in 1873,
Major Walter Wingfield, a student of court tennis introduced the game called
“Playing Ball” from which modern outdoor racket game was played. From
then on, tennis was introduced and it was known as Lawn Tennis.
In playing this game, players must keep the ball in play by returning it over
the net before it touches the floor twice. Tennis matches were played on
courts with different surfaces, including grass, clay or hard court. The
International Tennis Federation is the governing body for tennis and all the
standard rules in playing the game are set for all tennis competitions by this
body.

Popular International Tennis Tournaments

1. Wimbledon (England) – the most prestigious tennis tournament.
2. US Open (USA)
3. French Open (France)
4. Australian Open (Australia)
It was in the 19th century where the game was simplified and the method of
scoring was regularized. It was in the United States where the game was
introduced.

How to Play the Game

The game/match begins with a toss coin and the player who wins the toss
chooses to serve or to begin the match on a particular side of the court and
the opponent gets the opposite choice. Players then alternate serving every
other game and they change ends after every odd-numbered game.
The basic rules for men and women tennis are the same. This is a racket-ball
game played in a rectangular court. The play starts with a serve and each
Course Module
point is started by a service. The receiver should return the serve on its first
bounce to the server’s court, it was then that the rally continues until one of
the player fails to return the ball either on the fly or after first bounce within
the boundary lines.
When the point has been completed, the server stands just behind his
baseline to the left of the center service line to serve to the opponents left
service court, continuing to alternate left and right until the game is
completed and after the completion of the game, the server becomes the
receiver.

Doubles
In a game of doubles, each player serves a game in his turn, one member of
one team then a member of the other team, and the same order of serving is
kept throughout the set. Each player covers half of his court from the net to
the baseline and from his sideline to the center of the court.

Doubles Starting Position

Each player’s position should be related to his partner. They should be
parallel to each other and attempt to keep it this way. During the game,
beginners should play near the baseline and move near the net after one has
made a shot, forcing the opponent out of position. When rushing to the net,
they should move up together, maintaining their parallel positions and be on
the offensive, using such strokes as they volley and smash, and as beginners,
they have to master these important strokes.

Scoring
To win a game is when the first player to win four points unless deuce (3
points each) is reached.
Points in tennis are called love, 15, 30, and 40. The first player to reach 40
points (match point) gets 1-point game advantage except if the score is tied
at 40-40 (deuce). At the event of deuce, one player or team needs to score
two consecutive points to complete the game. An advantage point is awarded
to the player who won by a point in a game.
 Physical Education and Health 2: Individual/Dual Sports
3
Lawn Tennis

A match is for 2 out of 3 or 3 out of 5 sets. A set is made up of 6 games except

at five games. When the game is tied at 5, a player must win two consecutive
games to complete the set.
In scoring, the player who wins the first point has the score of 15, second
point is worth 30 points, and the third point is 40. The player wins a game
after winning the fourth point unless the opponent has scored more than two
points. When a player has no points, his score is “LOVE.” The server’s score is
always first.
In scoring, the player who wins six games wins a set unless both players won
five games. It takes an advantage of two games to win so that the score would
be 7-5 or 8-6, and scoring by match, the player who wins 2 sets is declared
the winner of the game.

Course Module