IMPORTANCE OF WARM-UP AND COOL-DOWN IN SPORTS ACTIVITY a) Pedals- The rubber pedals are the part of the starting
the part of the starting block that the
Sports activity- it helps you in maintaining your physical health.
1987 Philippine Constitution, Republic Act 5708
RA 5708 sec. 2- Aims to instill the student the importance of physical
activities and maintaining mental health.
Ports and physical activity It plays a crucial role in maintaining a healthy
lifestyle and enhancing performance.
Health benefits of an aerobic exercise:
A warm up is a set of exercises performed at the beginning of a sports
activity to prepare the body for more strenuous exercise.
the importance of doing warm up exercise
 Increased blood flow
 Improved flexibility
 Mental preparation
 Enhanced performance
Cool down a set of exercises performed at the end of a sports activity to
gradually reduce heart rate and return the body to a resting state.
the Importance of cool down exercise.
 prevention from muscle stiffness
 promotion of recovery
 injury prevention
 menta relaxation
athletics it is a form of entertainment for Gods.
In 8th century athlete became a part of religious festivals.
Famous festivals called as the Olympic games.
Olympic games also known as Olympia, held every 4 years
ANCIENT ROME was heavily influenced by Greek culture and adopted
many of their athletic practices. Also introduced gladiatorial events where
slaves and prisoners are the players.
MEDIEVAL PERIOD- their physical activities were primarily associated with
military.
RENAISSANCE & MODERN- in 14th century
INTERNATIONAL ASSOCIATION OF ATHLETES FEDERATION (IAAF)- July 17,
1912.
TRACK EVENTS -It consists of running exercises, ranging from short
distance sprints of about a mile to long distance running.
RUNNING TRUCK- A piece of ground, usually oval-shaped, that is used for
races involving athletes.
400 meters or 1,312.3 feet long (first lane).
Typically, 200 meters long with 6 running lanes
Unusually-sized track which is only built when there is not enough space
for a 400-meter track.
An oval-shaped 200 meter running track (1⁄8 mile) is 88,455 meters
(290,20ft) long and 46,25 meters wide (151,74ft) with 6 running lanes
Sprint tracks are designed for 50, 60, and 100-meter dashes
A hallow cylinder made of metal, wood or plastic that is passed from one
racer to the next relays.
4cm in diameter
Weight= 50g.
1. HURDLES- A hurdle is a light metal frame composed of a stand
and two post, between which is supported a horizontal bar
made of plastics or a lightweight metal.
2. STARTING BLOCKS- They are adjustable metal or plastic
platforms that allow athletes to launch themselves from a
stable and balanced position.
Component of Starting Blocks
athlete places their feet on. They are typically adjustable to allow for a
comfortable and secure fit for the athlete.
b) Block body- The block body is the main frame of the starting block. It is
typically made of metal or a strong plastic material.
c) Rubber grips- The rubber grips are located on the bottom of the starting
block to prevent slipping on the track surface.
d) Spikes- Some starting blocks have spikes that can be inserted into the
track surface for added stability.
e) Adjustable mechanisms- Starting blocks often have various adjustable
mechanisms that allow the athlete to customize the position and angle of
the pedals and the overall height of the starting blocks.
3. STARTING GUNS- A starting pistol or starter pistol is a blank
handgun or, more recently, an electronic toy gun or device with
a button connected to a sound system that is fired to start track
and field races as well as running.
4. RUNNING SPIKES- running spikes are ultimately designed to
help you run faster on certain, uneven terrain. By providing
extra grip to the forefoot you can transfer more force forward,
using that stick to push off, improving your stride turnover.
Types of Spikes
a. Sprint Spikes
b. Middle Distance Spikes
c. Long Distance spikes
d. Long Distance Spikes
e. Cross-Country Spikes
Various Events in Running
a. Short Distance or Sprints- A sprint is a short running race.
Three different sprint distances: 100m, 200m, and 400m.
The original Olympic event, the “stadion” race, was a sprint of
around 180m.
b. Middle Distance- The middle-distance races are the 800m, the
1500m, and the 1-mile-long runs.
Spikes Pins
1.6mm
2.9mm
3.12-15mm
c. Long Distance
Three main long-distance races: the 3000m, the 5000m, and the 10,000m
These races are similar to the middle distance races, but the emphasis is
even more on correct pacing and endurance.
d. Hurdles- one in which obstacles are placed at intervals along
the track that the runners must jump over on their way the
finish line. 100m and 400m for women
110m and 400m for men.
Timing, footwork, and techniques are key in wining hurdles events
e. Relays- where teams of runners compete against each other.
There are typically 4 runners and 4 legs to the race.
 Common relay races are the 4x100m and the 4x400m.
Methodologies
a. Long Slow Distance (LSD) - building endurance through longer, slower-
paced runs.
b. Interval Training- alternates between high-intensity sprints and recovery
periods to improve speed and stamina.
c. Fartlek Training- mix of fast and slow running, often unstructured, to
improve both aerobic and anaerobic fitness.
d. Hill Training- incorporates hill repeats to build strength, power and
improve running form.
e. Tempo Runs- involves running at a 'comfortably hard' pace to improve
lactate threshold and race pace.
f. Cross Training- combines running with other activities like swimming or
cycling for overall fitness and injury prevention.
g. Base-building - focuses on increasing mileage gradually to establish a
strong running foundation.
h. Polarized Training - emphasizes easy, long run and high intensity
workouts while avoiding moderate efforts.
i. Low heart rate Training- trains at a low heart rate to enhance fat burning
and aerobic capacity.
j. Marathon Specific training- tailored plans for preparing for marathon
races, often involving long runs and pace- specific training.
Strategies and Techniques
Below are some phasing strategies that runners do in track events
a) Even-split- Even-splitting is a strategy in which the racer attempts to hit
the same split in every lap of the race. The racer tries to run an "even"
pace during the entire race. In long-distance events, this can often be an
optimal strategy.
b) Positive-split- Positive-splitting is a racing strategy that involves
completing the first half of a race faster than the second half. Typically, the
runner goes out at a pace faster than he or she can maintain for the entire
race, leading to a slower end of the race.
c) Negative-split- Negative-splitting is a racing strategy that involves
completing the second half of a race faster than the first half. The racer
runs slow in the beginning, and gradually runs faster as the race
progresses.
d) Sit-and-kick- Sit-and-kick, a related strategy to negative-splitting, is one
in which the racer typically sits in the pack of the race, not taking the lead
or going very fast, and then attempts to "kick" or sprint by the other racers
during the last laps of the race.
e) Front Running (Catch me if you can)- Front running normally involves a
runner who takes the lead during the first third of the race and pushes
their pace with the confidence that they can sustain the effort better than
the other competitors.
f) Time Trial- This strategy will many times utilize a rabbit for pacing
purposes that tries to run as even of a pace as possible through the first
three-fourths of the race without much variation in speed and target to
kick to a personal best. This strategy is perceived by many as being the
best opportunity for energy efficiency in the 1500m and 3000m middle
distance events.
Techniques by James Dunne
1. Avoid Over-Striding
2. Maintain a tall posture as you run
3. Strengthen your glutes and core
4. Don’t bounce or rotate excessively
5. Control your breathing
Skills, Tactics, and Gameplay
1. Running- This skill is important for runners because it helps
them to maintain a consistent pace and avoid injuries.
2. Endurance - Endurance is the ability to sustain a physical or
mental activity for a long period of time.
3. Speed- Speed is the ability to move quickly and cover a lot of
ground in a short amount of time.
4. Agility- Agility is the ability to move quickly and change
direction easily. It is an important skill for runners, as it allows
them to avoid obstacles and navigate turns in races.
5. Coordination- Coordination is the ability to use your body’s
muscles together in a smooth, coordinated way.
6. Strength- Strength is the ability of your muscles to generate
force. You need strength to run because it helps you move
faster and maintain your speed over long distances.
7. Stamina- Stamina is the ability to maintain physical activity for
an extended period of time.
8. Flexibility- Flexibility is the ability to move your joints and
muscles through their full range of motion.
9. Balance- Balance is the ability to maintain your center of gravity
over your base of support.
10. Breathing control- Breathing control is the ability to regulate
your breathing while running.
Tactics
a. Front Running- This is where an athlete tries to lead the race
from start to finish, maintaining a hard fast pace throughout
designed to 'break' those runners behind them.
b. The Road Block tactic- This is similar to front running in that the
athlete will go to the front of a race but they will purposefully
slow the race down.
c. The Reactionary - running near the front but not at it and
reacting to all the changes in the raced.
d. The Shadow- This tactic involves an athlete shadowing their key
rival.
e. The Kicker or Sprinter- This athlete sits in the pack for the
majority of the race and waits until 200m or less to the finish
before using their speed to 'kick' past all the other rivals in a
rapid turn of pace.
f. The Winder/Incremental pace builder- This athlete will wind
the pace up during the race, this is seen more in the 1500m
with an athlete increasing the pace typically with about 600m
to go to make it a far longer charge for home.
g. The Mid Race Surge- This is more relevant to the 1500m where
an athlete may throw in an incredibly fast lap mid-race.
h. Running your own race (even split runner)- This is when an
athlete aims to run at an even pre-determined pace throughout
the race, regardless of what the opposition is doing, to achieve
even splits.
Badminton
Originated from a game called battledore played in ancient China in 5 th
century.
 “ ti jian zi.” In china
 battledore and shuttlecock” in Japan, India, and Greece.
 Jeo de volant in Europe in 1860s
 Poonah/poona in India
The British army learned this game in India and took the equipment back
England during the 1870s.
The game we all know as badminton began in the 19th century (1870) and
was named by the Duke of Beaufort after the Badminton House in
Gloucestershire.
It gained popularity in British India during the mid-19th century.
Badminton became an Olympic sport in 1992 and has since evolved into
one of the world's fastest racket sports.
Equipments
 Racket- lightweight, typically made of materials like
carbon fiber or graphite.
 Shuttlecock- or "birdie," is made of feathers (for
traditional play) or synthetic materials (for recreational
play)
 Net- net is set up at the center of the court
 Court- a rectangular with specific lines (20 feet wide by 44
feet long for doubles, 17 feet wide by 44 feet long for
singles)
Badminton Terminologies
1. Bird/ Birdie- Another name for the shuttlecock
2. Cross-court- A shot hit deep in the back of the opponent’s court.
3. Fault – a violation of the rules
4.Let – A call by the umpire to restart a point.
5. Match- A series of game. 6. Rally – An exchange of shots following the
serve
7. In side – team serving
8. Outside – the team receiving
Badminton Techniques
a. Grip - a way of holding the racket in order to hit shots during a
match.
1. Forehand Grip – to adopt the forehand grip, you should shake
hands with your racket. When holding the racket out in front of you, the
racket should be parallel with the floor with the racket head
angled vertically.
2. Backhand Grip – Your thumb must sit on the flat part of the
racket handle. The grip must be loose to enable the thumb to
guide the racket through the shot.
3. Bevel Grip - is one of the basic grip techniques used in in
badminton, and it is also known as the "hammer" or
"panhandle" grip.
4. Panhandle grip - The panhandle grip is where you have the
thumb on the side of the racket, pinching the sides with your
thumb and fingers.
b. High Service (Single Service) – The high service is characterized
by hitting the shuttlecock high into the opponent's backcourt,
near the baseline.
c. Double Service – the aim of this doubles serve is to serve as
low as the net and as close to the short single line as possible.
d. Return Service- Refers to the action of a player or team
receiving the serve made by their opponent at the start of a
rally.
e. Overhead Shot - Shot in badminton refers to any shot where
the shuttlecock is hit while it is above the player's head.
 Clear – A clear is a defensive overhead shot where the
player hits the shuttlecock high and deep into the
opponent's court, forcing them to move backward.
 Drop Shot – The drop shot is a deceptive overhead shot
where the player lightly taps the shuttlecock, causing it to
drop just over the net and land in the opponent's
frontcourt.
 Smash - The smash is a powerful offensive overhead shot
where the player aims to hit the shuttlecock steeply
downward into the opponent's court, usually targeting the
forecourt or midcourt.
f. Net Shots - A delicate shot played close to the net, often used
to deceive opponents.
g. Net Lift – A shot that is used to send the shuttlecock high and
deep into the opponent's backcourt, particularly when you are
close to the net.
h. Defense Block – A shot used to counter an opponent's attacking
shot, such as a smash or a powerful drive.
i. Drives – A flat, fast, and powerful shot that is typically played
horizontally over the net.
j. Footwork - Refers to the skill and technique of how players
move their feet on the court during a game.
a. Stance - Refers to how a player positions their feet and body on
the court to prepare for various shots and movements.
b. Movements- Footwork in badminton involves various types of
movements that players use to cover the court efficiently and
execute different shots. Good footwork is essential for
maintaining balance, agility, and quickness on the court.
General Rules or Regulations
1. Serving
a. The server must keep both feet in contact with the floor at the
time of the service.
b. The bird must be contacted below the waist.
c. The racket head must be below the server’s waist
d. The server should not serve until the receiver is ready; the opponent is
deemed ready if a return is attempted.
e. Partners of the server and receiver may stand anywhere on the court,
providing they do not obstruct the opponent’s view.
f. A bird that touches the net on the serve and goes into the proper service
court is legal.
g. If the server misses the bird on the serve attempt, it still counts. In
singles
and doubles the serve would go to the opponent. The serve is lost to the
opponent.
A fault occurs if:
a. On the service, any part of the racket head is higher than the server’s
wrist and contact is made above the waist.
b. The service fails to cross the net or go into the proper service court.
c. The feet of the server and receiver are not in the proper service court.
d. The server hesitates or stops the service motion or misses the bird.
e. The improper receiver returns the bird on the serve.
f. A bird hit into the net, under the net, against the wall or ceiling is out-of-
bounds
g. A player hits the bird before it crosses the net
h. The bird touches a player or clothing
i. The player touches the net while the bird is in play
j. The bird is hit twice in succession
Scoring System
1. A match consists of the best of 3 games of 21 points.
2. the side winning a rally adds a point to its score.
3. at 20 all, the side which gains a 2-points lead first, wins that game.
4. at 29 all, the side scoring the 30 the point, wins that game.
5. the side winning a game serves first in the next game.
Badminton is highly engaging and physically demanding sport that offers a
wide range of benefits to those who participate.
 It is an excellent cardiovascular workout  Enhances
agility, balance, and coordination
 Promotes social interaction and teamwork
 Improve physical health
 Enhance mental well-being