1

Have a knowledgeable trip!

FITNESS ASSESSMENT TOOLS AND PROCEDURES

Objectives:

● Perform the different fitness assessment tests (body composition, cardiovascular

endurance, muscular strength and endurance, flexibility and speed) and assess one’s
level of physical fitness.

HEALTH CARD
Name : __________________________________ Age : _______ Sex: _______

Course : ____________________________________ Yr. & Course : __________

Weight : ________________________ (kgs.)

Height : ________________________ (in./m)

Resting Pulse Rate : ____________________________ (bpm)

Exercise Pulse Rate : ____________________________ (bpm)

Medical Record/Cases: ________________________________________

----------------------------------------------------------------------------------------------------------------
FITNESS RESULTS

Fitness Testing Date: ____________

Personal Profile
Name : ____________________________________ Age : _______ Sex: _______

Course : ____________________________________ Yr. & Course : __________

Fitness Tests Pre-Test Score Fitness Category Post-Test Fitness Category

Body Mass Index
3-minute 105 Below average
Step test
Sit-Up 25
20
Push-Up
Standing Long
Jump 6.4 ft.
4.5 inches
Sit and Reach

30-meter Sprint
 2

BODY MASS INDEX

- A simple calculation using your height and weight
Use the formula: weight = kg
height2 m2
3-MINUTE STEP-TEST
- Test for your cardiovascular endurance based on how quickly your heart returns to
normal after exercise.
Equipment: stopwatch, 12-inch bench/stair (or any as close as 12-inch)
Procedures:
1. Find your pulse and count its beats within 1minute. Record it in the health card, in
the Resting Heart Rate portion
2. Stand straight facing the bench/stair. Set your stopwatch in 3minutes.
3. When you are ready, start the stopwatch and start marching up and down in the
12-inch bench/stair (up, up, down, down).
4. When the 3 minutes is over, stop the clock, locate your pulse and start counting
the beats in 1 minute.
5. Write the beats in the health card, Exercise Pulse Rate Portion and in the Fitness
Result,3-minute Step-test Pre-test column.
Note: Do not talk or move when you are counting your pulse.
SIT UP
- Test for muscular endurance of the abdomen and hip flexors.
Procedure:
1. Starting position must be lying on your back with knees bent and feet flat on the
floor. The arms are folded across the chest, this must be maintained with no gap
with the chest the whole duration.
2. An assistant is permitted to hold your lower legs or ankles
3. Set your stopwatch to one minute.
4. When you are ready, start the clock and start the test by raising your body forward
until the elbows or forearms touch the thighs, and then lower your torso (body)
until the shoulder blades touch the ground, this counts for one and so on.
5. When the clock reaches one minute, stop the test or if you think you cannot finish
the one-minute crunches, record automatically how many crunches you have
made
PUSH UP
- Test for muscular endurance of the arms and shoulder girdle
Procedure:
1. Set your clock in 1 minute
2. For boys, begin with your hands and toes touching the floor, the body and legs in
a straight line, feet slightly apart, the arms at shoulder-width apart, extended and
at a right angle to the body. Keeping the back and knees straight, lower your body
until the elbows reach a 90-degree angle, then return back to the starting position
with the arms extended.
3. For girls, begin with your hands and knees touching the floor, toes are raised in a
cross-over position, the body and legs in a straight diagonal line, the arms at
shoulder-width apart, extended and at a right angle to the body. Keeping the back
and butt straight, lower your body until the elbows reach a 90-degree angle, then
return back to the starting position with the arms extended.
4. Repeat the action with no rests in between.
 3

5. When one-minute is finished or if you can do no more, stop the test, and record
how many push-ups you have done.
STANDING LONG JUMP
- Test to measure the explosive power of the legs
Equipment: tape measure, non-slip floor/surface
Procedure:
1. Make a vertical line with markings in “feet, inches” measurement and put
horizontal line as starting mark.
2. Ask an assistant to mark and record your test.
3. Stand behind the starting line. Jump as far as possible with swinging of the arms
and bending of knees. Land with both feet and try not to fall backwards.
4. Mark the back of your heel and record the corresponding measurement.
5. Note: Do not run upon jumping, just stand in the starting position. Bend your
knees and swing your arms as a take-off, but do not run.
6. You have two attempts. The attempt that has the highest mark will be recorded.

SIT AND REACH

- Test to measure the flexibility of the lower back, hips and hamstring muscles
Equipment: marker, tape measure
Procedure:
1. Tape the tape measure with 15-inch mark on the floor. You can also use ruler and
draw a line with markings in a 15-inch measurement.
2. Ask an assistant to hold your knees (to avoid bending) and to record your test.
3. Sit on the floor. Legs are extended in front, knees locked and heels touching the
near edge of the testing line (15-inch mark). Feet are about 10-12 inches apart.
4. Slowly stretch the trunk forward and reach as far as possible on the tape measure
using both hands (one hand over the other) and hold your position until the score
is obtained.
5. You have three attempts. The attempt that has the highest mark, will be recorded.

30-METER SPRINT
- Test for your speed
Equipment: Tape measure, stopwatch, 30-meter track or any clear surface
Procedure:
1. Do a warm-up first
2. Make sure to measure the track into 30 meters. Put a starting line and a finish line.
3. Start in a ready position at the starting line. The assistant must wait at the finish
line holding the stopwatch.
4. The assistant should be the one to signal “go”. Upon his signal, run as fast as you
can up to finish line. The assistant must stop immediately the clock when any of
your foot reaches the finish line.
5. Only one attempt is allowed.
 4

FITNESS CATEGORIES

Body Mass Index

Obese Obese Obese

Underweight Normal Overweight
class I class II class III
18.4 and 40 and
Score 18.5-24.9 25-29.9 30-34.9 35-39.9
below above

3-Minute Step-Test

Sit-Up
Men

Women
 5

Push-Up
Men

Women (modified-from the knees)

Standing Long Jump

 6

Sit and Reach

30-Meter Sprint
 7

MODULE 1 –
FOLK DANCE

This module is consisted of the following:

o Lesson 1 – Philippine Folk Dance: History, Classifications, Fundamental
positions and steps
o Lesson 2 – Philippine Folk dance: Sakuting

Introduction

Dancing has been a great part of the Filipinos. Several organizations both inside and
outside the schools have been made by groups for different purposes: to entertain, to express,
to socialize and even to compete. In this module, we will explore Philippine folk dance and
experience some of it which became widely popular in the country and has left a great impact
to the Filipino culture.

At the completion of this module, you are expected to:

● Discuss and execute the history, nature, classifications and fundamental position and
steps of Philippine folk dance.
● Recognize one’s potential for health and dance related career opportunities.
● Execute the fundamental steps of a chosen Philippine folk dance
● Perform the folk dance gracefully and lively

Let us begin!
 8

LESSON PHILIPPINE FOLK DANCE

1

Lesson Objectives:

● Describe folk dance and get acquainted with its history

● Identify the different classifications of Philippine folk dance and common dance terms
● Execute the fundamental positions and common dance steps of folk dance

Introduction

Folkloric dance or commonly known as folk dance is important to a society as it

shows the history of the people through movement. In some cultures, pale fragments of it
survive centuries of invasions and dispersions. In the Philippines, folk dance is a strong and
enduring indigenous expression. In this lesson, you are going to find out the history,
classification and some of the terms and basic steps of folk dancing.

ACTIVITY

Name it! Let us going to see how many Philippine Folk Dance you have known
already. Using the letters of your name, name different Philippine Folk Dance, that start with
each letter of your name.

Name: __________________________________________ Course: ______

Section: _________________________________________ Date: _______

 9

analysis

1. How does folk dance reflect the lifestyle of Filipinos?

__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
2. How important is folkdance in our culture?
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
3. How does global modernization affect the preservation of national dances?
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
4. Would you help preserve dance culture in your local area? How?
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
 10

ABSTRACTION

FOLK DANCE
Folk dance, generally, is a type of dance that is a vernacular, usually recreational, expression of a
past or present culture. It is a form of dance developed by a group of people that reflects the
traditional life of the people of a certain country or region. These are traditional dances of a
country which evolved naturally and spontaneously in connection with everyday activities and
experiences of the people who developed them. Folk dancing is the heartbeat of the people.

OBJECTIVES OF PHILIPPINE FOLK DANCE

1. To commit to the ideals of cultural development as a vital factor in nation-building.
2. To enhance the cultural values demonstrated in various folk dances aesthetically, morally,
and physically.
3. To actively participate in folk dancing for its intellectual, moral, and aesthetic values.
4. To disseminate Philippine traditional dances in its pure and authentic form.
5. To appreciate folk dances as a cultural legacy and to show to other nations the identity of
the Filipinos as a people.

GENERAL CLASSIFICATION

A. Geographical extent of origin

1. National dances-found throughout the islands with little or no modification.
Examples:  Rigodon, Carinosa, Jota, Balitaw, Pandanggo

2. Local dances-found in a certain locality.

Examples:  Tinikling-Leyte
                         Maglalatik-Binyang
                         Esperanza-Nabua
                         Subli-Batangas
                         Biniganbigat-Abra

B. Nature of the dance

1. Occupational - depicting action of certain occupation, industry, or human labor.
      Examples:  Planting, Harvesting, Pounding, Winnowing, Pabirik, Mananguete, etc

2. Religious or Ceremonial – performed in connection with religious vows and ceremonies.

      Examples: Dugsu, Sua – sua, Putong, Sta. Clarang Pinong-pino, etc.

3. Comic dances – depicting funny movements for entertainment.

            Examples: Kimbo – kimbo Makonggo, Kinoton

4. Game dances – with play elements (dance mixers)

        Examples: Lubi – lubi, Pavo
 11

5. Wedding dances – performed during wedding feast.

Example: Panasahan, etc.

6. Courtship dances – depicting love making.

            Examples: Hele – hele, Bago Quiere, Maramion, Tadek, Daling – daling

7. Festival dances – suitable for special occasion or any social gathering.

             Examples: Pandanggo, Habanera, Jota, Surtido.

8. War dances - showing imaginary combat or duel.

Examples: Sagayan, Palu-palo, etc.

FUNDAMENTAL ARMS AND FEET POSITIONS

ARM POSITIONS
o First position - raise arms to a circle in front of the chest.

o Second position - open up arms sideward, raised below shoulder level with a graceful
curve.

o Third position – raise one arm overhead while the other arm remains in 2nd position.
 12

o Fourth position - raise one arm in front of chest in a half circle, while one arm remains
overhead.

o Fifth position - raise both arms overhead in a graceful curve.

FEET POSITIONS
o First position - bring heels close to touch; toes apart

o Second position - bring feet apart sideward.

 13

o Third position - bring the heel of one foot to touch the instep of the other foot.

o Fourth position - bring one foot in front of the other foot to walk strike.

o Fifth position - bring the heel of one foot to touch the toe of the other.
 14

COMMON DANCE TERMS

A.
o Clockwise- like the motion of the hands of the clock. R shoulder is toward the center
of an imaginary circle.
o Counterclockwise - the reverse direction of clockwise. L shoulder is toward the
center of an imaginary circle.
o Free foot- the foot not bearing the weight of the body.
o Free hand- the hand not placed anywhere or not doing anything.
o Hands on waist- place hands at the waistline.
o Inside foot- the foot nearest one’s partner, when partner stand side by side.
o Inside hand- the hand nearest one’s partner, when partner stand side by side.
o Outside foot- the foot away from the one’s partner, when partners stand side by side.
o Outside hand- the hand away from one’s partner, when partners stand side by side.
o Place- to put foot in a certain or desired position without putting weight on it. The
sole of the foot rest on the floor.
o Supporting foot- the foot that bears the weight of the body.

B.
o Arms in lateral position- both arms are at one side, either sideward right or left, This
may be done at shoulder, chest or waist level.
o Brush- weight on one foot, hit the floor with the ball or heel of the other foot (the free
foot) after which that foot is lifted from the floor to any direction.
o Cut - to displace quickly one foot with the other, thus completely taking off the
weight of the body from the displaced foot.
o Do-si-do- the vis-à-vis (opposites) both advance forward, pass each other’s right (or
left) side, step across to the right (or left), move backward without turning around
pass each other’s left (or right) side to proper places. This is of foreign origin and is
used in many Philippine dances.
o “Hayon-hayon”- to place one forearm in front and the other at the back of the waist.
This is a Visayan term.
o Hop- a spring from one-foot landing on the same foot in place or in any direction.
The other foot may be raised in any direction (in front, in rear, sideward or across).
o “Jaleo”- partners turn once around clockwise (with R elbows almost touching) or
counterclockwise (with L elbows almost touching) using walking or any kind of
dance step. The hands near each other are on waists. This is a Tagalog term but of
Spanish origin.
o Jump- spring on one foot or both feet, landing on both in any direction.
o “Kumintang”- moving the hand from the wrist either in a clockwise or
counterclockwise direction. This is an Ilocano term.
o Pivot- to turn with the ball, heel, or whole foot, on a fixed place or point.
o Point- touch the floor lightly with the toes of one foot, weight of the body on the
other foot.
o “Salok”- to swing the arm downward-upward passing in front of the body as if
scooping, the trunk is bent forward following the movement of the arm doing the
“salok”. This is a Tagalog term.
o “Saludo” -partners bow to each other, to the audience, opposite dancers, or to the
neighbors with feet together. This term is of Spanish origin and is used in almost all
Philippine dances.
 15

o “Sarok”- Cross the R (or L) foot in front of the L (or R), bend the body slightly
forward and cross the hands (forearms) down in front with the R (or L) hand
(forearm) over the L (or
R). This is a Visayan term.
o Slide- to glide foot smoothly along the floor. The movement may be finished with or
without transfer of weight.
o Stamp- to bring down the foot forcibly and noisily on the floor (like doing a heavy
step) with or without transfer of weight.
o Step- to advance or recede by raising or moving one foot to another resting place.
There is a complete transfer of weight from one to another.
 16

APPLICATION

Now that you are already acquainted with the fundamental positions of the arms and
feet as well as the basic dance terms, it is your time now to show your learnings. In this
activity, you are going to execute the following:
a. Fundamental position of the feet and arms
b. Common Dance terms

Rubrics:
Execution – 5pts.
Accuracy – 5pts.
Mastery – 5pts.
Stage Presence – 5 pts
Costume Props – 5pts.
Total Points 20pts.
where:
5 – Excellent 4 – Very Good 3 – Good 2 – Fair 1 – Poor
 17

Way to go! Now that you are acquainted and can execute the fundamental position
and basic terms and steps in folk dance, you are now ready to engage in folk dancing. Carry
on!

LESSON PHILIPPINE FOLK DANCE: “SAKUTING”

2

Lesson Objectives:

● Discuss the history, nature and fundamental steps Sakuting

● Execute the fundamental steps of Sakuting
● Perform the Sakuting dance gracefully and lively

Introduction
This country has many popular folk dances which have evolved and changed as they
have been passed down from generation to generation. Although a particular dance might be
performed slightly differently from one region to the next, it remains true to its roots.

ACTIVITY

Instruction: Let’s try a game. Find as many words as you can in the box below by encircling
the words arranged horizontally, diagonally or vertically. If you find the word/words, try to
match it with the given description below.

C L O C K W I S E S
A O S Y I P L A C E
R T C D R A W A G E
S T R I K E D E E D
S A W W A L T Z O O
T P I V O T E R I D
E T U U T C P E C P
P W E E D H X N M O
X V I Q U O T E S H
 18

1. ______________ - partners bow to each other to opposite dancers of the audience.

2. ______________ - the free foot is drawn towards the other foot, which supports the body weight,
by pressing the toes against the floor as the close is made.
3. ______________ - step-close-step.
4. ______________ - spring on the supporting foot and land on the other foot.
5. ______________ - striking own sticks.
6. ______________ - similar to the direction / motion of the hand of clock moving.
7. ______________ - with the weight of one foot, shift the weight into the other foot.
8. ______________ - to put the foot (flat) in any desired position without putting weight on it.
9. ______________ - turning the ball, heel, or one or both feet in a fixed place.
10. ______________ - spring on one foot and land on the same foot.

analysis

1. What comes up to your mind when you hear the word folk dance?

__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________

2. Now that the country has become more industrialized than before, do you think that Filipinos
still consider folk dances as important?

__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________

3. Do kids nowadays recognize folk dances in our country?

__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
 19

4. Would you promote folk dancing to society? Why or why not?

__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________

ABSTRACTION

“SAKUTING”
(Sway with Sticks)

HISTORY
Sakuting (pronounced sah-KOOH-tihng), historically only performed by men, but
later evolved into a dance open for everyone, is a Philippine folk dance that interprets a
match between Ilocano Christians and non-Christians. This imitational bout between
 20

competing folks is traditionally performed during Christmas at the town plaza or performed
house-to-house as a form of traditional caroling show.
Sakuting came from the Abra province in the northern part of the island of Luzon.
The Ilocos Region officially includes Ilocos Norte, Ilocos Sur, La Union and Pangasinan.
Abra, Mountain Province and Benguet were also parts of the region before separating as the
CAR or Cordillera Administrative Region. All these provinces are home to the Ilocanos who
are natives of the lowlands and the Tingguian tribes who are natives of the mountain areas.
During the Spanish colonization (1520 to 1898), the garrison established to protect the
Ilocanos who converted to Christianity became a site for raids by the mountain tribes. The
Sakuting dance interprets this struggle between the lowland natives who became Christians
and the non-Christian natives from the mountain region. Sakuting incorporates the traditional
Filipino martial arts called Arnis by using two sticks as extension of the arms to fight the
opponent.
Before the Spanish era in the Philippines, Filipinos commonly used other forms. They
openly retained the practice by using Arnis movements as part of folk dances like the
Sakuting. While showing the story between the Christians and non-Christians natives, the
stylized fight sequence revived the use of Arnis as this dance is actually a two-stick Arnis
exercise set to an upbeat music.

CLASSIFICATION OF THE DANCE

Most Filipino folk dances tell a story. In the Sakuting, it is a story of Ilocano
Christians and non-Christians combat during the Spanish colonial rule in the country.
(Ilocanos are the people living in the Ilocos region in Northern Philippines.) This regional
dance celebrates cultural heritage and national artistic pride by portraying Philippine fighting
art as a ritual dance.

MUSIC
Music used for the Sakuting has Chinese and Spanish backgrounds. The traditional
music styles have staccato inflections and rhythmic tapping. The musical instrument used for
the dance is called the rondalla, a native string instrument similar to a guitar. There are
usually moments of acapella where no musical instruments are utilized and only the tapping
of wooden sticks are heard as accompaniment to the singing. The wooden stick sounds
coincide with the choreography of the mock fights in the Sakuting performance. With upbeat
and happy music, the audience cheers as performers tap their sticks and jump around in
groups and in circles. It uses 2 and 3 time signatures
4 4

COSTUME
Girl – Native Ilocano kimono style with sleeves of elbow length; skirt of bright-
colored plaids shirred at the waist of ankle-length.
Boy – Camisa de chino and red trousers, and a native hat.
 21

PERFORMANCE
Sakuting was originally performed by boys only, but it has evolved as a folk dance
which both boys and girls now perform. This dance uses two striped bamboo sticks about one
and a half foot long and tapered at the end, like a candle. Wearing traditional Ilocano
costumes, performers of the Sakuting participate in a playful folk dance where the two rival
teams circle and clash the sticks in gentle imitation of martial arts sparring. They tap the floor
and each other’s sticks while using combat dance steps in a theatrical fashion called the
comedia (a theatrical dance, also called moro-moro) and features a battalla (choreographed
skirmish). The dances combine marching and small forward or sideways shuffle steps. The
dancers circle around and interchange positions while other interpretations utilize ballet-like
movements. The Ilocano people customarily perform the Sakuting dance as part of Christmas
celebrations. Performed at the town plaza or from house to house, the dance allows the
opportunity for spectators to give the dancers aguinaldos—gifts of money, drinks, fruits and
refreshments prepared especially for Christmas much like the English custom of caroling.
DANCE LITERATURE

Sakuting
 22

APPLICATION

After learning the dance steps and figures of Sakuting, do the following individually:
a. Practice the basic steps and figures of Sakuting.
b. Perform the dance gracefully with the proper steps. Use only appropriate music.

Rubrics:
Execution – 5pts.
Accuracy – 5pts.
Mastery – 5pts.
Stage Presence – 5 pts.
Costume & Props – 5pts.
Total Points 25pts.

where:

5 – Excellent 4 – Very Good 3 – Good 2 – Fair 1 – Poor

 23

Congratulations! Who says you can’t dance? See! You have just performed a dance.
Remember that when you perform it, you have also carried the pride of a Filipino as you
execute one of our cultures through movement.

SUMMARY

Folk dance, generally, is a type of dance that is a vernacular, usually recreational,

expression of a past or present culture. It is considered important to the society as it tells the
tradition and history of their culture through movement. When planning to perform folk
dance, it is important to get acquainted first with the fundamental positions of the arms and
feet and the basic dance terms and steps because it is an organized form of dance that uses
these concepts in the literature of each dance.
“Sakuting” is an ethnic term which refer to the rhythmic sticks producing the
accompaniment for the dance. This dance interprets a match between Ilocano Christians and
non-Christians and is traditionally performed during Christmas at the town plaza or
performed house-to-house as a form of traditional caroling show.
Sakuting dance plays vital role in the life of the people in Abra province and even in
Ilocos region as a whole, because this dance celebrates cultural heritage and national artistic
pride by portraying Philippine fighting art as a ritual dance.
 24

ASSESSMENT

I. MODIFIED TRUE OR FALSE. Read and analyze the following items. Write TRUE if the
statement is correct, otherwise write FALSE if the statement is wrong and underline the incorrect
word/s and provide the correct answer.
1. Folk dances do not evolve naturally and spontaneously because of everyday activities and
experiences of the people who developed them.
2. Asian Influence of the Philippine Folkdance Sakuting is China.
3. Ritual is a form of dance developed by a group of people that reflects the traditional
life of the people of a certain country or region
4. Camisa de Chino and blue trousers and a native hat are costumes worn by boys in Sakuting.
5. Girls wore native Cebuano kimono style with sleeves of elbow length; skirt of bright-colored
plaids shirred at the waist of ankle-length as costume in Sakuting.
6. Sakuting is a dance of the ethnic people living in the western side of the Cordilleras.
7. Sakuting is classified as social dance.
II. ENUMERATION
8-10. At least three objectives of folk dance.
11-12. Classifications of folk dance according to its geographical origin?
13-20. Classifications of folk dance according to the nature of dance.

III. MATCHING TYPE. Read each statement in column A. Then, choose in column B the
fundamental position or step it refers
A B
21. Raise arms to a circle in front of the chest; bring heels a. Arms in lateral
close to touch, toes apart position

22. Open up arms sideward, raised below shoulder level with b. 1st position
 25

a graceful curve; bring feet apart sideward.

23. Raise one arm overhead while the other arm remains in c. 5th position
2nd position; bring the heel of one foot to touch the instep of
the other foot
24. Raise one arm in front of chest in a half circle, while one d. stamp
arm remains overhead; bring one foot in front of the other
foot to walk strike
25. Raise both arms overhead in a graceful curve; bring the e. 2nd position
heel of one foot to touch the toe of the other
26. Both arms are at one side, either sideward right or left, f. hop
this may be done at shoulder, chest or waist level.
27. To turn with the ball, heel, or whole foot, on a fixed place g. 4th positon
or point
28. To bring down the foot forcibly and noisily on the floor h. pivot
(like doing a heavy step) with or without transfer of weight
29. To place one forearm in front and the other at the back of i. 5th positon
the waist. This is a Visayan term.
30. A spring from one-foot landing on the same foot in place j. hayon-hayon
or in any direction. The other foot may be raised in any
direction

MODULE 2 –
INDIVIDUAL-DUAL GAMES

This module is consisted of the following:

o Lesson 1 – Athletics and Combative Sports; and
o Lesson 2 – Badminton and Table Tennis

Introduction
Sport (or sports) is all forms of usually competitive physical activity which, through
casual or organized participation, aim to use, maintain or improve physical ability and skills
while providing entertainment to participants, and in some cases, spectators. Individual-dual
sports is just one of the categories of sports. These are sports that are played by one person
against another solo player or by partners (two people) against another set of partners or a
number of sets of partners.
 26

Explore some of the common individual-dual sports including traditional games in our
society to be tackle in this module. Particularly, the history, nature of the game, fundamental
skills, rules, facilities and equipment of these games will be introduced.

At the completion of this module, you are expected to:

o Familiarize the origin, nature of the game, court and dimension, rules and some
terminologies of various individual-dual sports
o Draw and label the track and field and courts used by these sports
o Execute the fundamental skills of a specific sport
o Perform a short game of a specific sport applying the fundamental skills and rules of the
game

Let us begin!

LESSON ATHLETICS and COMBATIVE SPORTS

1

Lesson Objectives:

● Identify sports which belong to athletics and combative sports

● Discuss the origin, nature of the game, court and dimension, rules and some
terminologies of these sports
● Draw and label the track and field and courts used by these sports
● Choose one of these sports and execute its fundamental skills

Introduction

Athletics is a collection of sports that include competitions like running, throwing,

jumping, and walking. The most common types of athletic competitions include track and
field, road running, cross country running, and race walking. The objective depends on what
the sport exactly is. On the other hand, sports in which athletes fight or combat each other,
usually one-on-one are called combative sports.
 27

In tis lesson, various athletic sports will be tackled particularly running and field event
and combative sports particularly Arnis will be explored.

ACTIVITY

It’s time to unleash your movie marathon skills. Watch at least one movie that
focused on a story of an athlete particularly in the field of running, jumping and combat
sports such as wrestling and boxing. Identify how the athlete succeed in the movie and write
below his progress and strategies.

Name: __________________________________________ Course: ______

Section: _________________________________________ Date: _______

analysis

o What was the title of the movie you chose and why you chose that movie?

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
o Have you learned something in the movie that will motivate you to participate in
sports? What exactly was that?

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
o What is the impact of that movie to you as a viewer?
 28

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
o Are you willing to become an athlete? What specific sport do you desire?

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

ABSTRACTION

ATHLETICS AND COMBATIVE SPORTS

ATHLETICS

o Brief History
In the 17th century, a sport festival called the Cotswold Olympic Games came up in
England which featured athletics in the form of sledgehammer throwing competitions.
Similar competitions like the L’Olympiade de la Republique were held in the revolutionary
France. It is an early variant of the modern Summer Olympic Games. The major event of that
competition was a running event with various ancient Greek disciplines. In 1880, the
Amateur Athletic Association (AAA) was established in England as the first national body
for athletics and it began organizing its own athletics competition every year called the AAA
Championships.
The New York Athletic Club of the United States also started organizing national
competitions called the USA Outdoor Track and Field Championships in 1876. These sports
 29

became codified and standardized by the English AAA and some other general sports
organizations in the late 19th century like the Amateur Athletic Union.
In the Olympic Games in 1896, an athletic competition was included as one of the
competitions at the quadrennial multi-sport event. At first, it was organized for men only. In
1928 Olympics, women’s events were introduced in the athletics program.
The International Amateur Athletics Federation (IAAF) is an international
governing body founded in 1912 which changed its name as the International Association of
Athletics Federations in 2001. The IAAF established a separate outdoor World Championship
in 1983. The first competitions organized internationally for athletes with physical disabilities
(except for deaf), began in 1952 when the first international Stoke Mandeville Games were
organized for the World War II veterans. These exclusively included athletes on wheelchairs
which introduced the first Paralympic Games which were held in 1960.

According to the IAAF, athletics includes the following disciplines:

∙ Track and Field
∙ Relay Races
∙ Field Events
∙ Road Running
∙ Race Walking
∙ Cross Country Running
∙ Mountain Running
All these forms of athletics are individual sports except relay races in which athletes
participate in a team.

o Track and Field

The track and field competitions came up in the late 19th century and typically athletes
who represented rival schools and colleges, military organizations, and sports clubs
participated in it. Athletes participated in one or more events according to their choice
and favored sport. In these events, men and women compete separately. These are played
in indoor and outdoor formats. All the indoor competitions are held in winter while the
outdoor events are held in summer. Therefore, the name, track and field competitions
were defined by the venue of sport.
A variety of running events are held on the track and are categorized according to
distance:
∙ Sprints
∙ Middle-distance
∙ Long-distance

Some combined events like decathlons are organized for men and heptathlons for
women, where the athletes compete in various track and field events. The prestigious track
and field competitions are held within athletic championships at multi-sport events like the
Olympic Athletics Competition and World Championships. The Paralympic Athletics
Competition and the IPC World Championships are also organized.
These track and field events have become the most prominent part of the major
athletic championships. Many famous athletes come from the world of sports to this
discipline.

o Track Events
A. Running events include:
 30

▪ sprints (100m, 200m, 400m),

▪ middle distance (800m, 1500m)
▪ long distance (3000m Steeplechase, 5000m, 10,000m)
▪ hurdles (110/100m, 400m)

B. Relay Races - In relay races, there are four runners in each participating team. When
the race starts, the runner has to run to his milestone where he has to pass the baton to
his teammate and then he will pass on to the next teammate, with the aim of being the
first team to finish. Running events with hurdles and steeplechase are variations of the
flat running themes where the athletes must clear all the obstacles on the track during
the race. It is usually 4x100m and 4x400m events

o Field Events
A. Throwing events- the athletes have to throw an instrument like javelin, discus etc.
and the distance to which the instrument is thrown will be measured. This includes
shot put, discus throw, javelin throw, and hammer throw
B. Jumping events include long jump, triple jump, high jump and pole vault

o Multiple Events
- The Men’s Decathlon and Women’s Heptathlon include a combination of events,
held over two days each. Points are awarded for each event and the overall winner
is the athlete with the most points.
▪ The decathlon includes ten events in the following order, for the first day: 100m,
long jump, shot put, high jump, 400m. The second day events are 110m hurdles,
discus throw, pole vault, javelin, 1500m.
▪ The heptathlon includes seven events in the following order, for the first day:
100m hurdles, high jump, shot put and 200m. The second day events are long
jump, javelin and 800m.

o Walking Events
- Race walking is a special long-distance race event in which the participants must
walk as fast as they can, while they are expected to maintain good form. The
competitors are penalized for bending the knee as it passes under the body or
having no foot-to-ground contact.
- The men compete in both 20km and 50km events, women only in the 20km
event.

o Marathon
- The marathon is a long-distance running event, taking place over a course of
42.195km or (26 miles & 385 yds.) in length.
- The marathon was originally conceived as a race for the 1896 Olympics in
Athens, commemorating the run of the soldier Pheidippides from a battlefield at
the site of the town of Marathon, Greece, to Athens in 490 B.C. Legend has it that
Pheidippides delivered the momentous message "Niki!" ("victory"), then
collapsed and died.
- The unusual distance of the marathon is a result of the 1908 Olympic Games in
London where the race distance was changed to 26 miles to cover the ground
from Windsor Castle to White City Stadium, with 385 yards added on so the race
could finish in front of royal family's viewing box.
 31

o Rules

A. Hurdle and Sprint Rules

- Start: Starting blocks are used for all hurdle, relay and sprint events. The starting
blocks consist of two adjustable footplates attached to a rigid frame. Olympic
hurdle and sprint races commence with the firing of the Starter's gun. The starting
commands are "On your marks" and "Set." Once all athletes are in the set position,
the Starter's gun is fired, officially starting the race. For the 100m, women's 100m
hurdles and men's 110m hurdles, all competitors are lined up side-by-side. For the
200m, 400m and 400m hurdles, which involve curves, runners are staggered for the
start.
- False Starts: If a sprinter commences his or her starting motion from the set
position before the Starter's gun is fired, it is deemed a false start. The first false
start of a race results in an automatic disqualification to the offending runner.
- Lanes: For all Olympic sprint and hurdle events, runners must remain within their
pre-assigned lanes, which measure 1.22 meters (4 feet) wide, from start to finish.
The lanes are numbered 1 through 8, starting with the inside lane. Any athlete who
runs outside the assigned lane is subject to disqualification. If the athlete is forced
to run outside of his or her lane by another person, and no material advantage is
gained, there will be no disqualification. Also, a runner who strays from his or her
lane in the straightaway, or crosses the outer line of his or her lane on the bend, and
gains no advantage by it, will not be disqualified as long as no other runner is
obstructed.
- The finish: The first athlete whose torso (as distinguished from the head, neck,
arms, legs, hands or feet) reaches the vertical plane of the closest edge of the finish
line is the winner.
- Negotiating hurdles: Any competitor who trails a foot or leg below the horizontal
plane of the top of any hurdle at the instant of clearance will be disqualified.

B. Middle Distance Rules

- Start: With all individual races 800m and longer, there are no starting blocks; runners
begin in an upright position, their hands prohibited from touching the ground. The
starting command for these races is "On your marks." Once all athletes are at the
mark, the Starter's gun is fired, officially starting the race. An 800m race comprises
eight runners, each in his or her own lane for the staggered start; in the 1500m and
steeplechase, which have up to 12 runners, a group start is used.
- Lanes: In the 800m, all runners must stay within their assigned lanes through the first
turn, after which they break for position to the inside lane. In the 1500m and
steeplechase, there are no lane assignments and runners jockey for position from the
start.
- Negotiating barriers: In the steeplechase, any competitor who steps to the side of a
jump or trails his foot or leg alongside any barrier will be disqualified. Athletes may
go over the barriers in any way, as long as no part of the foot or leg falls below the
horizontal plane of the top bar at the instance of clearance.
C. Distance Rules
- Start: In Olympic distance events, there are no starting blocks; runners begin in an
upright position, their hands prohibited from touching the ground. The starting
command for these races is "On your marks." Once all athletes are at the mark, the
 32

Starter's gun is fired, officially starting the race. Distance races begin with mass starts.
When there are more than 12 competitors in a race, they can be split into two
staggered groups for the start: one with roughly 65 percent of the runners on the
regular start line, another with the other runners on a separate start line across the
track's outer half. The latter group runs on the outer half until clearing the first bend.
- Lanes: In Olympic distance races, there are no lane assignments so runners can break
for position from the start.
D. Race Walking Rules
- Definition: Race walking is a progression of steps so taken that the walker makes
constant contact with the ground.  The advancing leg shall be straightened from the
moment of the first contact with the ground until the vertical upright position.
- Judges: There are six to nine judges for each Olympic race-walk event. Athletes are
given warnings by the judges when they violate the definition of race walking by
exhibiting a visible loss of contact or a bent knee. Warnings from three different
judges results in disqualification. Competitors must retire from the race if ordered to
do so by a member of the official medical staff. A competitor may leave the course
with the permission of a race judge, as long as it doesn't result in the shortening of the
race distance. 
E. Jumping Rules
- High Jump: Athletes must take off from one foot. A failed attempt occurs when the
crossbar does not remain on the supports after the jump because it was touched by the
athlete.
- Pole Vault: Athletes are allowed to place a substance on their hands or the pole to
obtain a better grip, but are not permitted to use tape on their hands or fingers except
to cover an open wound. Athletes may use their own poles during competition. The
poles may be made of any material and can be of any length and diameter. If the pole
is broken during the attempt, it isn't considered a failure and the vaulter gets another
attempt. A failed attempt occurs when:
▪ The bar does not remain on the pegs after the vault because it was touched by the
athlete.
▪ The athlete moves his lower hand above the upper one or moves the upper hand
higher on the pole once he has left the ground.
▪ The athlete steadies or replaces the bar during the vault.
- Long Jump: All jumps are measured from the take-off line to the nearest break in the
landing area made by any part of the body. A failed attempt occurs when:
▪ The athlete touches the ground beyond the take-off line upon executing the jump;
the take-off line is the edge of the take-off board (roughly 8 inches wide) closest
to the landing pit.
▪ The athlete takes off from outside either end of the take-off board.
▪ In the course of landing, he touches the ground outside the landing area closer to
the take-off line than the nearest break made in the sand.
- Triple Jump: The triple jump consists of a hop, a step and a jump, in that order. The
hop is made so that the athlete lands on the same foot from which he or she has taken
off. In the step, the athlete lands on the other foot from which the jump is performed.
It is not considered a failure if, while jumping, the athlete touches the ground with the
non-jumping or "sleeping" leg. Failed attempts occur as described in "Long Jump"
above.
F. Throwing Rules
 33

- Implements: All implements used in Olympic competition must meet the exact

specifications set forth by the International Association of Athletics Federations
(IAAF). No modification to any implement is allowed during competition. No device
used to assist an athlete when making an attempt is allowed.  This includes the taping
of fingers together.  The use of tape on the hands is only permitted to cover an open
cut or wound. Use of gloves is not permitted except in the hammer throw event.
- The Throws: The shot, discus and hammer are all thrown from the throwing circle.
The javelin is thrown from a runway. If the athlete steps out of the throwing circle or
runway during the act of throwing, the throw is considered a failed attempt. A valid
throw must fall completely within the marked landing area. The athlete must not leave
the circle or runway until the implement has touched the ground.
G. Combined Events Rules
- For the most part, the IAAF rules that govern the individual track and field events
apply to the corresponding events in the decathlon and heptathlon. 
- Exceptions:
▪ In the long jump and throwing events (shot put, discus, javelin), competitors are
allowed three attempts only.
▪ In track events, a false start is assigned only to the athlete who committed it, and
disqualification only occurs when the same athlete false starts twice

o 400m Track
- 400m Running Tracks are specialized all-weather rubberized running surfaces used
for an assortment of Track and Field competitions. With lanes designed to be 400m in
length from start to finish, 400m Running Tracks are the most commonly used track
size that can easily accommodate for competitive sprint lengths of 100m, 200m, and
400m. 400m Running Tracks have an inner radius of 119’9” | 36.5 m, an overall
length of 580’5” | 176.91 m, width of 303’6” | 92.5 m, and area of 157,092 ft2 |
14,594 m2. All running tracks have lane widths of 4’ | 1.22 m.
 34

● COMBATIVE SPORTS

Combative sports are competitive contact sport where two combatants fight against
each other using certain rules of engagement. Boxing, amateur wrestling, mixed martial arts
and fencing are examples of combat sports. The techniques used can be categorized into
three domains: striking, grappling, and weapon usage. Some rule-sets specialize in one area,
while others allow overlap.

o History
Sports related to combat skills have been a part of human culture for thousands of
years. The Ancient Olympic Games were largely composed of sports that tested skills
related to combat, such as Boxing, Wrestling, Pankration (blend of boxing and wrestling)
Chariot racing amongst others. This tradition of Combat sports was taken even further by
the Romans with gladiators who would fight with weapons, often to the death. Through the
Middle ages and Renaissance, the Tournament became popular, with the Joust (a sport and
an entertainment for the rich and noble. It consists of martial competition between two
mounted knights using a variety of weapons. While the tournament was popular amongst
 35

Aristocrats, combative sports where practiced by all levels of society. Folk wrestling exists
in many forms and in most cultures.

Here are some examples of combative sports, and martial arts with varying degrees of
sporting application. Martial arts vary widely, and may focus on strikes, grappling, or
weapons training. Some examples that focus on as specifics aspect:
o Striking: Kickboxing, Taekwondo, Karate
o Grappling: Jiu Jitsu, Judo, Wrestling (various types)
o Weaponry: - Fencing, Kendo

In the Philippines, a combative sport was popular known as Arnis. It originated in the
country from the native fighting techniques during conflicts among the various Pre-hispanic
Filipino tribes or kingdoms. It has a Spanish influence from old fencing which originated
in Spain in the 15th century.
In this lesson, we will focus only on this sport as it is the very prevalent combat sport
in the country.

ARNIS
- is a Filipino martial art that can be performed individually or with a partner using a
single stick or a pair of sticks for striking and blocking; can also be used for self-defense.
- is a stick made out of rattan that is 28 inches long.
-Arnis is also known as kali or eskrima, refers to a category of Filipino martial arts
that emphasizes the use of weapons whether it be fighting sticks, blades or improvised
weapons.

o TWO TYPES:
1. Anyo or Form
- Athletes would perform sequences of movements using 2 batons.
2. Laban, or full combat competitions
- Players are required to strike their opponents’ different body parts with one baton.

o FIVE FUNDAMENTAL FORMS OF ARNIS

1. Solo baston - In this form, the arnisador fights with a single stick, called a baston.
2. Doble baston - Here the arnisador uses two bastons of equal length.
3. Espada - When the arnisador wields a long baston and a shorter one simultaneously.
4. Dos manos - When the arnisador grips the stick with two hands. In this form the stick
is longer, from thirty-five to forty-five inches tip to tip.
5. Bare -hand fighting called mano-mano.

o EQUIPMENT
▪ Wooden Stick- The wooden stick shall measure not less than 60 cm and not more
than 90 cm in length with a diameter of not less than 1.3 cm and not more than 3.8
cm. It must not have sharp edges or pointed ends.
▪ Wooden Replica of a Bladed Weapon- The wooden replica shall measure not less
than 60 cm and not more than 90 cm in full length and should be Ethnic Asian in
origin. It must not have sharp edges or pointed ends.
 36

▪ Foam- cushion material- should be foaming the padded sticks and shall have a
maximum grip diameter not greater than 3.81 cm.
▪ Head Protector- refers to a pair of protective head gear to include an impact-worthy
face mask.

o BASIC SKILLS/ STRIKING TECHNIQUES

1. Left side of the head attack - A diagonal downward forehand swing to the left
temple. From the position, the warrior will hold the stick with one hand at 1 o’clock
moving his stick in slashing motion while his free hand on his chest.
2. Right side of the head attack - A diagonal downward backhand swing striking to the
right temple. Assuming a fighting stance like the left temple strike, the warrior this
time held his stick at 11o'clock with his free hand kept on his chest.
3. Left side of the body or torso, to the left arm or elbow - The 3rd striking technique
allows the practitioner to extend his weapon hand making it easier for him to strike
any part of the opponent between its shoulder and hips. The stick will be draw in a
diagonal forehand slashing swing making it easier to deliver a damage.
4. Right side of the body or torso, to the left arm or elbow - Same as the 3rd strike
but this time the practitioner will extend the weapon hand to strike any part of the
body between the shoulder and the hips in a backhand slashing swing located on the
right side
5. Thrust to the stomach - In this strike, the practitioner will thrust the weapon hand to
the stomach and is followed by an upward motion that will cut through his opponent's
body.
 37

6. Left chest stab - In this strike, the weapon hand is then extended to the front with the
palm facing outward and the elbow kept up where this strike can cause damage to the
rib cage.
7. Right chest stab - In this stance, the practitioner will practice the scooping action.
The weapon hand is then extended forward with the palm facing outward. To deliver
the strike properly, the elbow should be kept up puncturing the opponent’s right lung.
8. Left lower leg - In this technique, the practitioner will deliver a powerful strike to the
opponent’s lower leg, mainly the knee, the angle or the ankle which throws off the
opponent’s balance and immobilize him. By doing this, the warrior is supposed to
lower his body (extending the weapon arm). Holding his palm upward and hit any
part of the opponent’s lower leg.
9. Right lower leg - Again, like the 8th strike, the main target here is the right lower leg
which immobilize the opponent. By doing this, the palm should face downward.
10. Left eye poke - The target here is the left eye socket. In order to execute it properly,
the practitioner should assume fighting stance then extend the weapon hand forward
with the palm facing outward with its elbow kept down.
11. Right eye poke - Same as the 10th strike technique. To execute it properly the
practitioner will have to hold his elbow down poking the right eye of the opponent.
12. Strike to the crown/top of head - The last strike will be a straight downward
overhead swing directed towards the crown of the head which could throw off the
opponent’s mobility and balance.

Additional sources:
https://youtu.be/M3T3tWXWesQ
https://youtu.be/xCGc7l8CM0o

o PLAYING AREA
 38

APPLICATION

After learning the basic facts for athletics and arnis, do the following:
1. Draw and label the playing areas for athletics (oval) and arnis. Include its correct
dimensions
2. Practice the 12 striking techniques in Arnis. Refer to the discussions above and/or to the
additional video sources. Then, document yourself executing the 12 striking techniques
of arnis. This must not exceed to 3 minutes.

Note: Wear appropriate attire: SPEAR uniform or white t-shirt and jogging pants and rubber shoes

Rubrics:
Proper Execution – 10pts.
Mastery - 10pts.
Attire - 10pts
Time - 10pts
40pts.
 39

Well done! Now, you are at your first step in becoming an athlete. Are you ready to take for
more? Let’s proceed with another event now
LESSON BADMINTON and TABLE TENNIS
2

Lesson Objectives:

● Discuss the origin, nature of the game, court and dimension, rules and some
terminologies of badminton and table tennis
● Draw and label the court of badminton and table tennis
● Choose one of these sports and execute its fundamental skills

Introduction

Racket (or raquet) sports, from the name itself are sports that made use of rackets
(usually consisting of a handle and an oval frame with a tightly interlaced network of strings)
used to strike a ball (or shuttlecock) in various games. These are usually played in an
enclosed court. Badminton and table tennis are just two of the different racket games. In this
lesson, we are going to tackle only these two because these are the commonly played racket
games in the country.

ACTIVITY
 40

In this activity, we are going to find out your stored knowledge about badminton and
table tennis. Using the Venn diagram below, cite the differences and similarities of the two
racket games.

Badminton Table
Similarities

analysis

o Have you ever played badminton? How about table tennis?

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
o (If you have played either of it) How can you describe yourself as a player of this
sport?

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
o (If you have not played either of it) Why haven’t you played either of the sports?
 41

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
o Are you still willing to learn and/or improved your skills in the said sports? Why?

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

ABSTRACTION

BADMINTON AND TABLE TENNIS

BADMINTON
Badminton is a racket sport played by either two opposing players (singles) or two
opposing pairs (doubles), who take positions on opposite halves of a rectangular court that is
divided by a net. Players score points by striking a shuttlecock with their racket so that it
passes over the net and lands in their opponents' half of the court. A rally ends once the
shuttlecock has struck the ground, and the shuttlecock may only be struck once by each side
before it passes over the net.
The shuttlecock (or shuttle) is a feathered projectile whose unique aerodynamic
properties cause it to fly differently from the balls used in most racket sports; in particular,
the feathers create much higher drag, causing the shuttlecock to decelerate more rapidly than
a ball. Shuttlecocks have a much higher top speed, when compared to other racket sports. As
the shuttlecock flight is stubbornly affected by wind, competitive badminton is always played
indoors.

o HISTORY
- Badminton was known in ancient times; an early form of the sport was played in
ancient Greece. In Japan, the related game Hanetsuki was played as early as the 16th
 42

century. In the west, badminton came from a game called battledore and shuttlecock,
in which two or more players keep a feathered shuttlecock in the air with small
rackets. The game was called "Poona" in India during the 18th century, and British
Army officers stationed there took a competitive Indian version back to England in
the 1860s, where it was played at country houses as an upper-class amusement. Isaac
Spratt, a London toy dealer, published a booklet, "Badminton Battledore - a new
game" in 1860, but unfortunately no copy has survived.
- The new sport was definitively launched in 1873 at the Badminton House,
Gloucestershire, owned by the Duke of Beaufort. During that time, the game was
referred to as "The Game of Badminton," and the game's official name became
Badminton.
- Until 1887 the sport was played in England under the rules that prevailed in India.
The Bath Badminton Club standardized the rules and made the game applicable to
English ideas. The basic regulations were drawn up in 1887. In 1893, the Badminton
Association of England published the first set of rules according to these regulations,
similar to today's rules, and officially launched badminton in a house called "Dunbar"
at 6 Waverley Grove, Portsmouth, England on September 13 of that year. They also
started the All England Open Badminton Championships, the first badminton
competition in the world, in 1899.
- The International Badminton Federation (IBF) (now known as Badminton World
Federation) was established in 1934 with Canada, Denmark, England, France, the
Netherlands, Ireland, New Zealand, Scotland, and Wales as its founding members.
India joined as an affiliate in 1936. The BWF now governs international badminton
and develops the sport globally.
- While originated in England, international badminton has traditionally been
dominated by a few Asian countries, plus Denmark from Europe. China, Indonesia,
South Korea and Malaysia are among the nations that have consistently produced
world-class players in the past few decades and dominated competitions on the
international level, with China being the most dominant in recent years.

o OBJECTIVE OF THE GAME

- The object of badminton is to hit the shuttlecock over the net and have it land in the
designated court areas. If your opponent manages to return the shuttlecock then a rally
occurs. If you win this rally (i.e. force your opponent to hit the shuttlecock out or into
the net) then you win a point. You are required to win 21 points to win a set with most
matches being best of 3 sets. Points can be won on either serve.

o PLAYERS & EQUIPMENT

- There are two forms of badminton, singles and doubles (it’s also possible to play
mixed doubles). Each player is allowed to use a stringed racket (similar to a tennis
racket but with the head being smaller) and a shuttlecock.
- The shuttlecock is made up of half round ball at the bottom and a feather like material
surrounding the top. You can only really hit the bottom of the shuttlecock and as
gravity comes into play will always revert the ball side facing down.
- You may only hit the shuttlecock once before it either hits the ground or goes over the
net.
- The court measures 6.1m wide and 13.4m long. Across the middle of the rectangular
court is a net which runs at 1.55m. Running along each side of the court are two tram
 43

lines. The inside lines are used as the parameter for singles match whilst the outside
line is used for a doubles match.

o SCORING
- A point is scored when you successfully hit the shuttlecock over the net and land it in
your opponent’s court before they hit it. A point can also be gained when your
opponent hits the shuttlecock into either the net or outside the parameters.

o WINNING THE GAME

- To win a game you must reach 21 points before your opponent. If you do so then you
will have won that set. If the scores are tied at 20-20 then it comes down to whichever
player manages to get two clear points ahead. If the points are still tied at 29-29 then
the next point will decide the winner of the set. Winning the overall game will require
you to win 2 out of the 3 sets played.

o RULES OF BADMINTON
● A game can take place with either two (singles) or four (doubles) players.
● An official match has to be played indoors on the proper court dimensions. The
dimensions are 6.1m by 13.4m, the net is situated through the middle of the court and
is set at 1.55m.
● To score a point the shuttlecock must hit within the parameters of the opponent’s
court.
● If the shuttlecock hits the net or lands out then a point is awarded to your opponent.
● Players must serve diagonally across the net to their opponent. As points are won then
serving stations move from one side to the other. There are no second serves so if
your first serve goes out then your opponent wins the point.
● A serve must be hit underarm and below the servers waist. No overarm serves are
allowed.
● Each game will start with a toss to determine which player will serve first and which
side of the court the opponent would like to start from.
● Once the shuttlecock is ‘live’ then a player may move around the court as they wish.
They are permitted to hit the shuttlecock from out of the playing area.
● If a player touches the net with any part of their body or racket then it is deemed a
fault and their opponent receives the point.
● A fault is also called if a player deliberately distracts their opponent, the shuttlecock is
caught in the racket then flung, the shuttlecock is hit twice or if the player continues
to infract with the laws of badminton.
● Each game is umpired by a referee on a high chair who overlooks the game. There are
also line judges who monitor if the shuttlecock lands in or not. The referee has
overriding calls on infringements and faults.
● Let may be called by the referee if an unforeseen or accidental circumstance arose.
These may include the shuttlecock getting stuck in the bet, server serving out of turn,
one player was not ready or a decision which is too close to call.
● The game has only two rest periods coming the form of a 90 second rest after the first
game and a 5-minute rest period after the second game.
● If the laws are continuously broken by a player then the referee holds the power to
dock that player of points with persisting fouls receiving a forfeit of the set or even
the match.
 44

o FUNDAMENTAL SKILLS

A. Grip - The right grip in holding the racket is really important to achieve control on shots
while avoiding the chances of a wrist injury. A proper grip will allow you to play both
backhand and forehand strokes effortlessly. Holding a racket is similar to a friendly
handshake. Just the thumb will be comfortably placed against the wider surface of the
handle grip. The rest of the hand will imitate a handshake. Remember to keep the
handshake friendly, avoiding tight grip. It will hinder the flexibility in motion and also
might lead to wrist injuries in the long term. 
▪ Backhand and forehand Grip - The only difference while playing the 2 kinds of
strokes is in the use of fingers. 
a. Push the index finger forward while playing forehand strokes.
b. Push the thumb forward while playing backhand strokes.
B. Stance - The stance is how you stand while playing badminton, both in between a rally
and before the serve. A stable and correct stance will bring a huge change in the results
due to easier movement. There are 3 types of stance:
▪ Attacking Stance - It is used to get into position before playing an overhead
forehand stroke. To stand in the attacking stance turn your body facing the
sidelines with racket leg behind and both legs shoulder-width apart. Now raise both
racket and non-racket arm to generate the power to attack the shuttle on its
downward trajectory.
▪ Defensive Stance - To defend the opponent’s smash, you need to be prepared with
the defensive stance. Face the body to the net and place your racket in front at
waist height, slightly pointing forward. You can keep the non-racket arm as
comfortable while ensuring a better balance.
▪ Net Stance - This stance is to be ready for the opponent’s return after playing a net
shot. To play this shot, place your foot on the racket side forward while keeping
non-racket foot at the back. Place the racket in front of the body, slightly above
waist height while raising the non-racket arm. Shift the body weight slightly
forward to be ready to pounce forward.
C. Serve - Service is among the most basic skill that you need to master in Badminton.
Also, you should ensure to make a legal service otherwise it might lead to penalty points.
▪ High Serve - High serve aims at the back-end corner of the opponent’s court.
Ideally, a good high serve results in shuttle dropping steeply downwards at the
back end of the court. In fact, a high serve is presented to opponents having ability
to executing a strong smash. You can always expect a lob or a drop from your
opponent as a reply to a properly executed high serve. Generally, it is
recommended to serve the shuttle to opponent’s backhand area. This to exploit the
weaker backhand that exists in the game of most of the players.
▪ Low Serve - Unlike high serve, the low serve aims to the front of the court. The
objective is to let the shuttle fly just above the net landing in the front corner of the
court. In this case, your opponent has the opportunity to dash forward and smash
the shuttle to you if the execution is poor.
D. Footwork – Always remember your base (starting point) will be at the red dot in the
middle. The arrows indicate the possible movements around the court. Every time you
move away from your base to hit the shuttle, you MUST QUICKLY return to your base
to prepare yourself for your opponent’s shot. For instance, you move to point A to take a
shuttle and then stay there. Your opponent then returns the shuttle back to you at point B.
You are less likely able to get to point B in time from point A. Conversely, if you quickly
 45

return to your base after hitting the shuttle at point A, you will definitely be able to return
the shuttle at point B
- There are a few tips that I would like to share on your badminton footwork
▪ Take ONLY 2-3 steps when moving to the back of the court.
▪ Stretch ONLY 1 step towards the sides of the court.
▪ Take ONLY 2-3 steps to the front of the court.
▪ Maintain your balance: While one of your hands will be holding the
racquet, keep the other hand wide open. Not because it looks cool, it
is because it helps in balancing. This enables you to return to your
base quickly.

E. Striking Technique

❖ Smash - Smash is the most potent and powerful stroke in badminton which naturally
turns out to be the most familiar term to all. The shot is basically to hit the shuttle
powerfully towards the opponent’s body or downward on the court. A perfectly
executed smash has no defense. Technically there are 3 types of smashes:
▪ Forehand smash - The forehand is an overhead smash which is similar to the action
of throwing a ball. You shouldn’t have a problem playing this stroke if you can
throw a ball well. 
▪ Backhand smash - This is one of the toughest strokes in badminton, and even
experts face difficulty in playing the stroke. Still, it is important to practice and get
the technique to rise in the skill level. To execute this stroke, getting the backhand
grip is extremely important. Also, it is equally important to return back to stance.
▪ Jumping smash – A forehand smash with a timed jump added to it counts under
jumping smash.
❖ Drop Shot - Badminton Drop Shots are delicate badminton shots that can win you
points that aim at scoring points in deception. Played with both backhand and
forehand, these are used to move the opponent to the frontcourt. This creates space in
the midcourt and backcourt for you to exploit. There are slow and fast drop shots,
played judging the situation. 
❖ Clear or Lob Shot - The lob shot in Badminton can be imagined as a shot with an
inverted ‘U’ trajectory. It is normally played from the forecourt with an aim to lift or
‘lob’ the shuttle over the opponent. The idea is to land it as near to the baseline as it
is, at an angle that is impossible to clear. This is similar to the drop in challenging the
 46

opponent with sudden motion backwards this time. It can also be executed by both
backhand and forehand. This generally results in the creation of space in the front and
midcourt, opening plenty of opportunities.
❖ Drive or Flat Shot - The drive is a flat shot hit directly and slightly over the net. It is
a very powerful and quick counter attacking shot. Your racket should be held with the
head facing straight ahead. It can sometimes be strategic to aim the shot at your
opponent who will be unable to react or shift his body in time as their natural reaction
will be to duck/avoid the shot.

Additional Sources:
https://youtu.be/gZThEQAvygw
https://youtu.be/OgZKymFQt_w

o PLAYING COURT AND EQUIPMENT

 47

A Shuttlecock

TABLE TENNIS
A Racket
Table tennis, also called (trademark) Ping-Pong, ball game similar in principle to lawn tennis and
played on a flat table divided into two equal courts by a net fixed across its width at the middle. The
object is to hit the ball so that it goes over the net and bounces on the opponent’s half of the table in
such a way that the opponent cannot reach it or return it correctly. The lightweight hollow ball is
propelled back and forth across the net by small rackets (bats, or paddles) held by the players. The
game is popular all over the world. In most countries it is very highly organized as a competitive
sport, especially in Europe and Asia, particularly in China and Japan.

o HISTORY
- The game was invented in England in the early days of the 20th century and was
originally called Ping-Pong, a trade name. The name table tennis was adopted in
1921–22 when the old Ping-Pong Association formed in 1902 was revived. The
original association had broken up about 1905, though apparently the game continued
to be played in parts of England outside London and by the 1920s was being played in
many countries.
- Led by representatives of Germany, Hungary, and England, the Fédération
Internationale de Tennis de Table (International Table Tennis Federation) was
founded in 1926, the founding members being England, Sweden, Hungary, India,
 48

Denmark, Germany, Czechoslovakia, Austria, and Wales. By the mid-1990s more

than 165 national associations were members.
- The first world championships were held in London in 1926, and from then until 1939
the game was dominated by players from central Europe, the men’s team event being
won nine times by Hungary and twice by Czechoslovakia. In the mid-1950s Asia
emerged as a breeding ground of champions, and from that time the men’s team event
has been won by either Japan or China, as has the women’s event, though to a lesser
extent; North Korea also became an international force. In 1980 the first World Cup
was held, and Guo Yuehua of China won the $12,500 first prize.
- Table tennis became an Olympic sport in 1988, with singles and doubles competition
for men and women.

o THE GAME
- A match consists of the best of any odd numbers of games, each game being won by
the player who first reaches 11 points or who, after 10 points each, wins two clear
points ahead. A point is scored when the server fails to make a good service, when
either player fails to make a good return, or when either player commits a specified
infraction (e.g., touches the playing surface with a free hand while the ball is in play).
Service changes hands after every two points until 10-all is reached, when it changes
after every subsequent point.
- The serve is made from behind the end of the table, the server tossing the ball upward
from the palm of the free hand and striking it as it descends so that it first bounces on
the server’s own court and then, passing over the net, bounces on the opponent’s
court. In serving, no spin may be imparted to the ball by the fingers. This was not
always so. Finger spin, especially in the United States, reached a stage where the
experts could produce unreturnable services and the game became farcical. Finger
spin was universally banned in 1937.
- Interest to the spectator lies in observing the ability of one player to defeat another by
well-thought-out strategy. Increasing the speed of the game, slowing it down, varying
the direction of or imparting different spin or pace to the ball, and employing gentle
drop shots over the net when the opponent is out of position are some of the tactics
that may be used to support the strategy planned.
- Table tennis may be played with one player at each end of the table or with two
players at each end who may be both men or both women or one of each. Worldwide,
the women’s game is comparable in organization to the men’s, and women take part
in world championships and all other organized events. Table tennis as well as being
fully organized is also extremely popular as a recreational game and is so played in all
types of sports clubs, social clubs, and game rooms, in the home, and even out-of-
doors when conditions are reasonably calm.

o RULES
1. Games are played to 11 points - A game is played to 11 points. A game must be won
by two points. A match is generally the best three of five games.
- The winner of a game is the first to 11 points. There must be a gap of at
least two points between opponents at the end of the game though, so if
the score is 10-10, the game goes in to extra play until one of the players
has gained a lead of 2 points. The point goes to the player who
successfully ends a rally, regardless of who has served. A match can
 49

consist of the number of games you like, just make sure you agree this in
advance!
2. Service - Alternate serves every two points. Each side of the table alternates serving
two points at a time. Exception: after tied 10-10 (“deuce”), service alternates at every
point. Can you lose on a serve in ping pong? Yes! There is no separate rule for
serving on game point.
- For singles: A player takes two serves before the ball switches to the
opponent to serve, except during periods of extra play where it changes
each time. The first person to serve at the start of the game can be
determined in many different ways, we’ll leave that up to you to decide!
Service can be diagonal or in a straight line in singles. It can land
anywhere in singles - There is no restriction on where the ball lands on
your side or your opponent’s side of the table. It can bounce two or more
times on your opponent’s side, bounce over the side, or even hit the edge.
- For doubles: Service must be diagonal, from the right half court (marked
by a white line) to the opponent’s right half court. It must go right court
to right court - The serve must bounce in the server’s right court, and
receiver’s right court (note: landing on center line is fair). Doubles
partners switch places after their team serves twice. Service changeover in
Doubles is as follows:
▪ At the start of a game, the serving team will decide which player
will serve first. The first player to serve is A1 and;
▪ A1 serves to B1 (2 services)
▪ B1 then serves to A2 (2 services)
▪ A2 then serves to B2 (2 services
▪ B2 serves to A1 2 services)
▪ Repeat
▪ At the end of game 1 and the start of game 2, team B will take the
first serve; B1 must serve to A1. A1 then serves to B2 and so on.
- The ball must first bounce on your side and then in your opponents. Your
opponent must allow the ball to hit their side of the table before trying to
return this.
- The ball must pass cleanly over the net – if it ‘clips’ the net and goes over,
it is a ‘let’ and the serve is retaken. If it hits the net and doesn’t go over,
the point goes to the other player/team. There are no second serves.
- Toss the ball straight up when serving - How do you serve the ball in ping
pong? Hold the ball in your open palm, behind your end of the table. Toss
at least 6” straight up, and strike it on the way down. It must hit your side
of the table and then the other side. Note: once the ball leaves the server’s
hand it is in play, and so counts as the receiver’s point if the ball is missed
or mis-hit.
- A serve that touches the net on the way over is a “let” - Can the ball hit
the net in ping pong? Yes, during a rally, if it touches the top of the net
and then otherwise lands as a legitimate hit. But not when serving. If a
served ball hits the net on the way over and otherwise legally bounces in
play, it’s a “let” serve and is done over. There is no limit on how many
times this can happen.
3. Alternate hitting in a doubles rally - Doubles partners must alternate hitting balls in a
rally, no matter where the ball lands on the table. You should alternate hitting the ball
 50

with your partner. So, for example, A1 serves the ball to B1, who returns the ball. A2
then hits the ball and B2 returns this. A1 hits and B2 returns, A2 hits and B1
return….and so on.
4. Volleys are not allowed - Can you hit the ball before it bounces in ping pong? No. In
regular tennis you may “volley” the ball (hitting the ball before it bounces on your
side of the net). But in table tennis, this results in a point for your opponent. Note:
when your opponent hits a ball that sails over your end of the table without touching it
and then hits you or your paddle, that is still your point.
5. If your hit bounces back over the net by itself it is your point - If you hit the ball in a
rally or on a serve and it bounces back over the net after hitting your opponent’s side
of the table (due to extreme spin), without your opponent touching it, that is your
point.
6. Touching the ball with your paddle hand is allowed - What happens if the ball hits
your finger or hand during a ping pong rally? If the ball touches your paddle hand and
otherwise results in a legal hit, there is no rule violation and play shall continue as
normal. Your paddle hand includes all fingers and hand area below the wrist. But
what if the ball touches a player’s body anywhere else during a ping pong rally? You
may not touch the table with your non-paddle hand for any reason. It will result in a
point for your opponent. But if your opponent’s hit sails over your side of the table
without touching it, and hits any part of you or your paddle, that is still your point.
7. You may not touch the table with your non-paddle hand - You may touch the ball or
the table with your paddle hand (after reaching in to return a short serve, for
example), or other parts of your body. Note: if the table moves at all from your
touching it during a rally, that is your opponent’s point.
8. An “edge” ball bouncing off the horizontal table top surface is good - An otherwise
legal serve or hit may contact the top edge of the horizontal table top surface and be
counted as valid, even if it bounces sidewise. The vertical sides of the table are not
part of the legal playing surface.

o FUNDAMENTAL SKILLS
1. Forehand Drive - This technique focuses on the player’s force of attacking the ball.
Sometimes, a small amount of topspin may be added, but it’s sharply a straight flat hit
which is usually very powerful. This driving technique will help you learn the grip
based on the circumstances and the timing. Unlike other skills that teach a beginner to
learn the clamps and the stances, this technique will ease yourself with the attacking
of the ball and will help you modify your grip accordingly.
- There are two fundamental keys to keep in mind while learning this driving
technique of forehand correctly:
▪ The players must keep their elbows as close to their body as possible.
In the beginning, many of you may keep your elbows further from the
body, which can result in inconsistency of the shots.
▪ Since it’s the forehand drive technique, one must focus on the direction
on the ball and not on the power or spin of the ball.
2. Topspin of the backhand - A lot of amateurs focus on the driving technique of the
forehand first and think that they will learn the topspin technique of the backhand
later. When they reach quite a moderate stage. Unfortunately, this thought can be one
of the reasons for lacking behind in upgrading yourself to the best skills.The topspin
of the backhand will educate you on how to use your wrist during the game best.
 51

Also, it’s going to give a precise idea about the grip, the acceleration of the ball, and
the relaxation you should adopt while playing the game
- There are three fundamental keys to keep in mind while learning this topspin
technique of backhand correctly:
▪ One needs to maintain a strong focus on the speed of the shots.
▪ To accelerate the shots, the player has to hit the ball faster and sooner.
3. Forehand and backhand push - This technique deals with the estimation of the correct
timing. As soon as you become familiar with the forehand driving technique and the
topspin of the backhand, it becomes essential for you to educate yourself with the
timing precision. Beginners tend to focus on this technique at the beginning, but as
mentioned earlier, there are perfect timings for every event to take place. You should
learn in a way to make your push an aggressive one.
- The word aggressive relates to the following points:
▪ Massive blow with high quality.
▪ Make a push such that it reaches the side of the elbow of the opponent,
making it hard to catch it.
▪ Push the ball to the middle with a heavy push.
4. Backhand loop of the ball to underspin it - For beginners, this is one of the most
robust skills to induce in oneself. However, if taken seriously, this technique becomes
more comfortable with time and practice. Perfecting in creating the backhand loop
requires the use of the elbow and the lower power of the body. If one uses the upper
part to create the loop, he is sure to fail. Focus on the lower part, mainly the “legs” to
lift appropriately and accelerate forward.
- Once you get to expertise yourself in the necessary skills gradually, you would
already know how to make proper use of your hands, upper abdomen, and
lower abdomen.
5. Attack the semi-long ball with the forehand - This technique is widely used in table
tennis nowadays. Experts, no matter how skilled he is, make sure they have a clear
understanding of this skill. Before proceeding, there are some questions that must
arise in your mind, which is: “Why do you need to know how to serve a semi-long
ball?” The answer to this question is as follows:
▪ Short balls can become too weak for you to win a match.
▪ The opponent can quickly attack long balls.
▪ A semi-long ball will help you to attack just after you have served it.
▪ That's why it has become a fundamental skill to learn how to attack the
semi-long ball with the forehand.

Additional sources:
https://youtu.be/24HKRrWRUMg
https://youtu.be/ihD3sfTx4vM

o FACILITIES AND EQUIPMENT

- Table tennis equipment is relatively simple and inexpensive. The table is rectangular, 9 feet
by 5 feet (2.7 metres by 1.5 metres), its upper surface a level plane 30 inches (76 cm) above
the floor. The net is 6 feet (1.8 metres) long, and its upper edge along the whole length is 6
inches (15.25 cm) above the playing surface.
- The ball, which is spherical and hollow, was once made of white celluloid. Since 1969
a plastic similar to celluloid has been used. The ball, which may be colored white, yellow, or
orange, weighs about 0.09 ounce (2.7 grams) and has a diameter of about 1.6 inches (4 cm).
 52

- The blade of a racket, or bat, is usually made of wood, is flat and rigid, and may be covered
with a thin layer of ordinary stippled, or pimpled, rubber, which may be laid over a thin layer
of sponge rubber and may have the pimples reversed. Whatever combination is used, each of
the two sides of a paddle must be different in color. The racket may be any size, weight, or
shape.

APPLICATION

The same way you did in the first lesson, do the following:

A. Draw and label the facilities and equipment for table tennis and badminton. Do not
forget to include its dimensions
B. Choose one of the two sports. Then practice its fundamental skills as discussed above.
(You may refer also to the additional video sources). Afterwards, document yourself
executing the basic skills of your chosen sport. The video must not exceed to 3
minutes.

Note: Wear appropriate attire: SPEAR uniform or white t-shirt and jogging pants, and rubber shoes

Rubrics:
Proper Execution – 10pts.
Mastery - 10pts.
Attire - 10pts
Time - 10pts
40pts.

Where:
10 – Very Good 8 – Good 6 – Fair 4 – Poor 2 – Very Poor
 53

Excellent! You have just performed another sport. This means that you are flexible and
capable enough to become an athlete. Carry on!