HOPE 11- THIRD QUARTER REVIEWER

STRESS
- is a feeling of being under abnormal pressure. This pressure can come from different
aspects of your day to day life. Such as an increased workload, a transitional period, an
argument you have with your family or new and existing financial worries. You may find
that it has a cumulative effect, with each stressor building on top of one another. During
these situations, you may feel threatened or upset and your body might create a stress
response. This can cause a variety of physical symptoms, change the way you behave,
and lead you to experience more intense emotions.
What is Physical Activity? Physical Activity (PA) is defined as any bodily movement produced
by skeletal muscles that require energy expenditure. There are two components to physical
activity that needs to consider:
Aerobic fitness: this usually includes moderate to vigorous activity that makes you feel a bit
warm, causes your breathing to increase and your heart rate to increase.
Strength and balance: This is often the forgotten component of physical activity, but it is an
essential part and has many benefits.
Managing One’s Stress thru Individual, Dual and Team Sports
Individual sports - these are sports that one competes in by oneself
Dual sports - played by two people opposing each other, whereas team sports involve
organized groups of people competing against each other.
Team sports- includes any sport where individuals are organized into opposing teams which
compete to win or cooperate to entertain their audience.

Tips to Manage Stress

1. Exercise – Working out regularly is one of the best ways to relax your body and mind.
Exercise can also improve one’s mood.
2. Relax Your Muscle - When you are stressed, your muscles get tense. You can help
loosen them up on your own and refresh your body by:
• Stretching • Enjoying a massage • Taking a hot bath or shower • Getting a good night’s sleep
3. Deep Breathing - Stopping and taking a few deep breaths can take the pressure off you
right away.
4. Eat Well- Eating a regular; well-balanced diet will help you feel better in general. It may
also help control your moods. Your meals should be full of vegetables, fruit, whole
grains, and lean protein for energy
5. Slow Down - Modern life is so busy, and sometimes we just need to slow down and chill
out. Look at your life and find small ways you can do that.
6. Take A Break - You need to plan on some real downtime to give your mind time off from
stress. If you’re a person who likes to set goals, this may be hard for you at first. But
stick with it and you’ll look forward to these moments.
7. Make Time for Hobbies - You need to set aside time for things you enjoy. Try to do
something every day that makes you feel good, and it will help relieve your stress.
8. Talk About Your Problems - If things are bothering you, talking about them can help
lower your stress. You can talk to family members and friends, and you can also talk to
yourself. It’s called self-talk and we all do it.
9. Go Easy On Yourself - Accept that you can’t do things perfectly no matter how hard you
try. You also can’t control everything in your life.
 10. Eliminate Your Triggers- Figure the biggest causes of stress in your life.

Types of Motivation
1. External motivation- comes from someone else or involves gaining a reward.
Examples of external motivation include a coach yelling at you to do pushups, winning a
medal, or a parent telling you to clean your room.
2. Intrinsic motivation- literally means that the desire comes from within. This is a trait that
many individual sport's athletes possess.
Examples include deciding to run a personal best in a 5K race or attempting to qualify for
a big tournament. In individual sports, there are no teammates to please or to put peer
pressure upon you, as the pressure comes from yourself.

FITT Principles – is one of the foundations of exercise, a set of guidelines that help you set up
a workout routine for maximum benefit.
Frequency- how often you exercise
Intensity – how hard you exercise
Time- how long you exercise
Type- what kind of exercise

Athletics in Relation to Health-Related Fitness

Athletics - composed of sports involving running, walking, jumping and throwing. It is a group of
sports divided mainly in what is popularly known as track and field and it has been played
centuries ago in a sports competition. In 776 B.C, Greeks started to promote track and field and
it opened the Olympic Games. Since then, it has been staged every four years until 394 A.D.
Athens revived the Olympic Games in 1896. After that, the Olympic Games is stage every four
years.

Events in Athletics
100-meter dash 4X100-meter relay Marathon & Walkathon
200-meter dash 1X400-meter relay
300-meter dash 110-meter high hurdles

Jumping Events Throwing Events

Long Jump Shot Put
Triple Jump Discus Throw
High Jump Javelin Throw
Pole Vault Hammer Throw

-relays involve four runners per team. There are two standard events, the 4 × 100- and 4 × 400-
meter relays.
- hurdle is a sport in athletics (track and field) in which a runner sprints and leaps over a series
of hurdles, which are set on a track with specific distance apart.
-high jump event, the athlete must run in the start and must jump over a bar without knocking it
over
-long jumping, is the least complicated of all field events. It is formerly called broad jumping.
- pole vault may be the toughest to master of all field events. Pole vaulting is quite similar to
high jump. Vaulters attempt to vault over a crossbar placed on uprights, each height. T
-discus throw is plate like or round disc (implement), typically made of plastic with a metal rim.
It is thrown from a concrete circle that is about 2.50 meter in diameter.
- javelin is something like a spear (implement). It was introduced in the Olympics of 708 BC.
- shot put is piece of spherical iron ball that is thrown from a concrete circle that is seven feet in
diameter.

ARNIS

This martial art originated in the Philippines. The primary weapon used in this traditional martial
art is the cane or baton. It also involves hand to hand combat, grappling, and weapons
disarming. Arnis was developed by the indigenous populations of the Philippines who used an
assorted range of weaponry for combat and self-defense. Arnis is otherwise known as eskrima,
kali and garrote, and by even more names in different Filipino regional languages.
Encompassing both simple impact and edged weapons, arnis traditionally involved rattan,
swords, daggers and spears.

It was founded by Remy Presas and he used it as a self-defense system. Nowadays it is

considered as one of the events in Palarong Pambansa wherein Anyo is one of the popular one.
It is a combination of pre-arranged or choreographed striking, blocking and body shifting
techniques.

Since Arnis began to develop an accessible story of Filipino cultural heritage, Senator Juan
Miguel "Migz" Zubiri authored and spearheaded the law declaring Arnis as the national sport
of the country which at that time was recently approved and signed by President Gloria
Macapagal Arroyo into law. Today, the governing body of Arnis in the Philippines is the PEKAF
Philippine Eskrima Kali Arnis Federation and the Chairman is Senator Juan Miguel Zubiri.

Equipment
1. Wooden stick
2. Foam/padded sticks
3. Head protector
4. Body protector
5. Facility/playing area

TERMINOLOGIES:
Arnisador- practitioners of Arnis
Butt- punyo of the stick closer to the handle
Dagger – Daga
Distance (Long Range) – Largo
Distance (Medium Range) – Medio
Distance (Short Range) – Corto
Goodbye – Paalam
Grappling or Wrestling – Dumog
Grip- the way on how to hold the stick
Handle/grip of weapon – Puño
 Hello – Mabuhay (or) Kumusta
How are you? – Kumusta?
Instructor – Guro
Machete – Bolo
Poke – Tusok
Ready position- Handa
Respect – Pugay (form of salutation/greeting between practitioners)
Stab or Thrust – Saksak
Stick (Single) – Solo Baston
Stick (Double) – Doble Baston
Stick Weapon – Yantok
Sword – Espada
Sword and Dagger – Espada y Daga
Thank You – Salamat
Unarmed Combat – Mano Y Mano
You Are Welcome – Walang Anuman
Weaving (Weapon Movement) – Sinawali

Basic Stance and Salutations

-saludo/pugay
-ready stance
-forward stance
-oblique stance
-straddle stance
-side stance
-back stance

12 Striking Technique
1. Left temple strike
2. Right temple strike
3. Left shoulder strike
4. Right shoulder strike
5. Stomach trust
6. Left shoulder trust
7. Right shoulder trust
8. Right knee strike
9. Left knee strike
10. Left eye trust
11. Right eye trust
12. Strike to the crown
BADMINTON
racket sport played indoors on a court by two opposing players (singles) or two opposing
pairs of players (doubles), in which a shuttlecock is volleyed over a net and the competitions
are presided by an umpire.

The origin of the game badminton is complex and unclear. However, the general
assumption is that badminton originates in Ancient civilization in Europe and Asia.
It was known as battledore (bat or paddle) and shuttlecocks more than 2000 years ago.
In Mid-19th century a modern badminton was introduced in India and British military
officer. It is very famous in the India town of Poona/Poonah. Later on, the sport poona was
eventually brought back home to England. It was introduced as a game for the guests of the
 Duke of Beaufort at his stately home 'Badminton' in Gloucestershire, England where it
became popular. Hence, the origin of the name "Badminton."

Equipment
1. Net
2. Shuttlecock
3. Court
4. Racket
5. Uniform

❖ Basic skills of Badminton game

1. Gripping – proper way of holding the handle part of the racket
• Forehand- this grip is used to hit shots that are
on the hand facing in the direction of the stroke
and around the head shots
• Backhand- This grip is used to hit shots
that are on back of the hand facing in the direction
of the stroke, with the arm across the body.

3. Shots/strokes- these are shots use in different situations throughout the game.
• serve- a correct service is when a player hits the shuttlecock with their racket over the
net to the opponent's side -- without the shuttle getting stuck in the net or exceeding
the boundaries of the badminton court -- with some part of their feet in contact with
the court surface.
• clear- to cause the shuttle to go up high in the air and land at your opponent's
backcourt.
• smashes- an offensive shot and considered one of the most powerful in badminton. It
is played at a downward angle, making it difficult for an opponent to return.
• drive- played from mid-court to mid-court and is a quick, flat, powerful counter-
attacking shot. It can be both a backhanded and forehanded shot.
• drop- can be played on both forehand and backhand sides. There is also a slow drop
shot and a fast drop shot. A slow badminton drop shot lands as close to the net as
possible. A fast drop shot lands mid-court, ideally towards the sides of the court.

Footwork
1. side by side
2. V-front
3. V-back

Scoring -A match is the best of three games. The winner of each game is the first player(s) to
reach 21, by two clear points.

Singles -To begin a singles game of badminton you will serve from the right side of the court. After the
initial serve, the position depends on the server's score. If your score is even, you serve from the right
and if it is odd you serve from the left. In addition, if the server wins the rally he will continue to serve,
and if the receiver wins, the next serve goes to the receiver.

Doubles -In doubles play, serving goes back and forth between partners. The serving side is
the same as in singles play in terms of even score serves from right and odd score from left.
The serving partner alternates court sides if she continues to score during a rally and will serve
until a rally is lost. When the serve comes back to the team the partner will serve next.

Sports Terminologies
• Ace: An outright point from a serve that is not even touched by the receiver.
• Lift: A shot played from beneath the height of the net, normally played high to the back of the
court.
• Smash: A hard, overhead shot, hit directly down into the opposition’s court.
• Clear: A shot hit deep into the opponent’s court.
• Let: is a situation requiring a replay

Health Benefits
1. Muscle Strength and endurance
2. Stamina
3. Improves metabolism
4. Keeps your heart healthy
5. Improves well-being
6. Improves your concentration
7. Social life