Physical Education 2

LESSON INDIVIDUAL
1 SPORT
Advantages of Engaging in Sports Activities
Sports are athletic events or activities
that require physical exertion and
participation. It gives a sense of
accomplishment while also improving
one's skills and performance.
Teamwork is the act of cooperating

with others during a game or match.
Leadership is the ability to guide others in
an organized and responsible manner. It
enables you to make sound decisions
that affect the members of your team.
Sportsmanship is the ability to treat all
players, game officials, and spectators
fairly during competitions. A good sport plays his/her best at all times, follows the
rules of the game, and is gracious in defeat and humble in winning.
Types of Sports
Sports are usually categorized according to the number of players participating in a
specified event. Individual sports are games played by a single player against another. The
term individual came from the Medieval Latin words individualis and individuus, were in meant
"not", and dividuus meant "divisible". In this kind of game, the individual competes against his
or her previous records or skills.
Dual sports, on the other hand, are played by two allied players opposing another pair
of players. The term "dual" comes from the Latin word "duos" or "dualis," which means "two".
Individual Sports
Athletics is a term denoting a group of athletic events held as contests between
individuals or teams. The events may be held outdoors or indoors.
Athletics is considered the simplest and oldest of sports, being the basis of the ancient
Olympic Games.
An athlete participating in any athletic event should have the qualities of strength, skill,
stamina, speed, and flexibility which will help him/her in competing.
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This module is exclusive to Mother Theresa Colegio Group of Schools students only.
A. RUNNING OR SPRINTING 50- METER SPRINT
Materials Needed: Stopwatch/ ordinary watch
Skills Needed: Correct movements of
the body, arms, and legs; speed.
1. In proper sprinting form, the body leans forward
with the arms swinging in opposition to the legs.
2. The arms are bent at the elbows and swing from
the shoulders in a forward and backward plane,
not across the body.
3. The knees are lifted sharply forward and upward
and are brought down with a vigorous motion
followed by a forceful push from the toes.
B. HURDLING
Hurdling is the act of running and jumping over some obstacles, with sped component
LESSON Swimming as a
2 Sport
Swimming is a form of water activity that provides endless pleasure. It is both a
recreational and competitive activity. It is the art of propelling the body through the water,
consisting of several motions made by the use of the arms and legs.
For beginners, adult supervision is needed, especially from an expert swimmer, to learn
the basic strokes. You will be a better swimmer if you learn the skills for the different strokes
correctly from a qualified instructor
.Different Style in Swimming

1. Freestyle (The Crawl)
The craw is the most commonly used
stroke in swimming. It is easily learned and
less tiring than the other strokes. It is
advisable to practice the skill in a shallow
pool intended for children.
The “Flutter kick” is utilized to increase
some forward thrusts and stabilize motion.
The arm movements and breathing are
synchronized. As the arm is brought forward, the head comes up and inhales at the same
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time. The swimmer’s face turns downward as he/she exhales through his/her nose and mouth.
2. Backstroke
The swimmer’s body is in a supine position and
without the crawl’s breathing requirement. The
swimmer’s one arm is brought over his/her head out of
the water. The other arm is in the water which
completes the forward-pulling motion. The flutter kick
of the legs is also utilized like in the crawl, but the
movements of the legs occur at a faster stroke.
3. Breaststroke
Push both hands forward from under your
chest to full extension at the surface of the water
or just beneath it. Then, sweep back both hands in
the lateral plane parallel to our body. The leg
motion utilized in breaststroke is described as the
“frog kick”, wherein both legs are drawn up with
the knees bent and spread outward. You may
hold your head above the water or slightly
submerge it on each stroke.
4. Sidestroke
Of all the swimming strokes, the
sidestroke is considered the least tiring. You
can lie on either side of your body while on
the water. Use the “scissor kick” for your leg
motion, wherein a leg is moved in front of
the other.
5. Butterfly Stroke
You move your legs using the “dolphin kick”, which is
a variation of the “frog kick” of the breaststroke. You bring
your arms forward over the water in a simultaneous
manner.
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LESSON How to Play
3 Chess
Materials Used in Playing Chess
Chess is a two-player strategy board game played on a chessboard, a checkered
game board with 64 squares arranged in an eight-by-eight grid. Chess is played by millions of
people worldwide, both amateurs and professionals.
1. 1 KING (K)
The king can move one square in any direction (sideways, forward, backward, or
diagonally) as long as the move is not placed in a square under an opponent’s piece.
2. 1 QUEEN (Q)
The queen is the most powerful attacking piece. It can move in a straight line, in any
direction, for any unobstructed square.
3. 2 ROOK (R) OR CASTLE

The Rook or Castle can move any distance forward, backward, or sideways) as long as the
line is unobstructed by any other piece.
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4. 2 BISHOP (B)
The Bishop moves diagonally (forward or backward) for any
unobstructed square. It confines itself to the diagonal lines of the same
color.
5. 2 KNIGHT (Kt)
The knight goes two squares in a single move in any direction (forward,
backward, or sideways); then, it advances one more square at a right
angle.
6. 8 PAWN (P)
The pawn can move only in a forward line. Each pawn can move
on or two squares on its starting move, but thereafter, it can only move
one square at a time.
RULES IN PLAYING CHESS

1. The game pieces are laid out with the pawn arranged in each player’s second row.
2. On the first row, the rooks are placed at each side, then the knights, then the bishops,
with the king and queen in the two center-most squares, opposite the opposing player’s king
and queen.
3. On the first move, the player can choose to move the pawns one square or two
squares forward (never backward). Or the next moves, the pawns can only move one square
at a time.
4. The other pieces can be moved depending upon the earlier description of their
movement.
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LESSON Playing Table Tennis
4 and Badminton
A. TABLE TENNIS
Table tennis (or ping pong, as it is often called) is one of the most popular individual and
dual sports in the world. This game can be played in singles where two players compete. This
can also be played in doubles, where two teams are competing. It is an indoor game and
could be enjoyed by everybody.
The aim of each player is to hit the ball with a racket, bounce once on his side, pass
over the net, and keep the ball in play until it lands on the opponent’s side.
The overall objective of the game is to win the match by winning enough points. A
secondary (and some would say the main objective) is to have fun and get a bit of exercise at
the same time.
Basic Table Tennis Equipment
• There are four basic pieces of equipment that
include the;
1. Table
The table is 2.74 m long, 1.525 m wide, and 76 cm high,
layered with a smooth coating. The table or playing
surface is divided into two halves by a 15. 25 cm high
net.
2. Ball
The international rules specify that game is played with a
light 2.7 gram, 40 mm diameter ball. It is made of
celluloid material, colored white or orange.
3. Racket
Players are equipped with a laminated wooden racket
covered with rubber on one or two sides depending on
the grip of the player. This is called a paddle, racket,
blade, or bat. The wooden portion of the racket is often
referred to as the “blade”. International rules specify that
one side must be red while the other side must be black.
There are two types of rubbers players: ordinary pimpled
rubber and the sandwich rubber used by.
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4. Net
This is stretched across the center of the table by a cord
attached to a post at either end. It measures 6ft long
and the ball must pass over it for a rally to continue.
The Rules of Table Tennis

Definitions
 A rally is a period during which the ball is in play.

 The ball is in play from the last moment at which it is stationary on the palm of the free hand
before being intentionally projected in service until the rally is decided as a let or a point.
 A let is a rally of which the result is scored
 A point is a rally of which the result is scored.
Rules
Starting game
 The right to choose the initial order of serving, receiving, and ends shall be decided by
a lot and the winner may choose to serve or to receive first or to start at a particular
end.
Service
 In gameplay, the player serving the ball commences a point. The player stands with the
ball held in the palm of their freehand, with their hand behind the end line of the table
and higher than the surface of the table. The racket is held in the other hand, and the
server tosses the ball directly upward without spin, at least 16 cm high, and strikes the
ball with the racket on the ball’s descent. At all times during the service, the ball must
remain behind the end line and above the height of the table at all times.
 The server must strike the ball such that it bounces once on his or her half of the table,
and then bounces at least one time on the opponent’s half.
A good return
 The ball, having been returned, shall be struck so that it passes over or around the net
assembly and touches the opponent’s court, either directly or after touching the net
assembly.
Scoring
 Points are awarded to the opponent for any several errors.
A Point ( a player shall score points)

-If his opponent fails to make a good service;
-If his opponent fails to make a good return;
-If his opponent strikes the ball twice successively;
-If his opponent or anything his opponent wears or carries, moves the playing surface;
-If his opponent or anything his opponent wears or carries, touches the net assembly;
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Alternation of Service
 Service alternates between opponents every two points.
A game
 A game shall be won by the player or pair first scoring 11 points unless both players and
pairs score 10 points when the game shall be won by the first player or pair
subsequently gaining a lead of 2 points.
The Expedite System

• When both players and pairs score 10 points the expedite system is in operation. The
sequence of serving and receiving shall be the same but each player shall serve for
only one point in turn.
- If, after he has made a good service or a good return, the ball touches anything other
than the net assembly before being struck by his opponent;
- If the ball passes behind his end line without touching his court, after being struck by
his opponent;
- If his opponent obstructs the ball;
B. Badminton
History of Badminton
 The origin came from the ancient civilizations in Europe and Asia.
 The ancient game is known as battledore (bat or paddle) and the shuttlecock
probably originated more than 2000 years ago.
 A contemporary form of badminton- a game called “Poon”, was played in India in the
1800s where a net was introduced and players hit the shuttlecock across the net.
 British officers in the mid-1800’s to take this game back to England and it was
introduced as a game for the guests of the Duke of Beaufort at his stately home
“Badminton” in Gloucestershire, England, where it became popular.
 In March 1898, the first Open Tournament was held at Guildford. (All England
Championship)
 Denmark, USA, and Canada became ardent followers of the game during the 1930s.
Equipment
• Racquets are made of lightweight materials (70-95 grams), not including grips or strings-
material (made of carbon fiber, aluminum, wood).
• Strings the optimum tension for power depends on the player string tension is normally in the
range of 80 N (recreational players) to 160 N (professionals).
• Grips The choice of the grip allows a player to increase the thickness of his racquet handle
and choose a comfortable surface to hold. There are two main types of grip: replacement
grips & over-grips.
• Shuttlecock (shuttle/birdie) is a high-drag projectile, with an open conical shape: the cone is
formed from sixteen overlapping feathers embedded into a rounded cork base. The cork is
covered with thin leather or synthetic material. Synthetic shuttles (nylon) are often used by
recreational players to reduce their costs as feathered shuttles break easily.
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Playing Area
• Badminton Court – the playing court is a rectangular area divided into halves by a net. The
court was usually marked for both the singles and the double play.
─ The full width of the court is 6.1 meters (20 ft.), in singles, the width is reduced to 5.18 meters
(17 ft.)
─ The full length of the court is 13.4 meters or (44 ft.)
─ Service line has a distance of 1.98 meters (6 ft., 6 inches) from the net
• The Net
─ Net – 1.55 meters (5 ft. 1inch) high at the edge
─ 1.524 meters (5 ft.) at the center
─ Post – 15.25 cm high from the top of the table
Skills and Techniques

 Strokes
 Forehand – the forehand strokes are hit with the hand leading (like hitting with the
palm).
 Round-the-Head Forehand – round-the-head forehand is a forehand overhead
made o the backhand side.
 Backhand – the backhand strokes are hit with the back of the hand leading (like
hitting the knuckles).
 Smash – a powerful drive of the shuttlecock either with a forehand or backhand at
the mid-court.
 Netkill – a powerful smash downward of the shuttlecock in the forecourt (close to the
net).
 Overhead – a powerful smash of the shuttlecock high in the rear court and drop at
the back of the opponent’s court.
 Dropshot – hits the shuttlecock so it falls softly down into the opponent’s court.
 Lifts – hit the shuttlecock upward to the back of the opponent’s court.
 Net shot – push the shuttlecock softly back to the net in the forecourt.
 Push or Block – push the shuttlecock back to the net from the midcourt or rear court.
Playing Badminton
 Singles
-At the beginning of the game (0-0) and when the server’s score is even, the server
serves from the right service court. When the server’s score is odd, the server serves from
the left service court.
─ If the server wins a rally, the server scores a point and then serves again from the
alternate service court.
─ If the receiver wins a rally, the receiver scores a point and becomes the new server.
They serve from the appropriate service court – left if their score is odd, and right if it is
even.
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 Doubles
─ A side has only one “service”.
─ The service passes consecutively to the players as shown in the diagram.
─ At the beginning of the game and when the score is even, the server serves from the
right service court. When it is odd, the server serves from the left court.
─ If the serving side wins a rally, the serving side scores a point and the same server
serves again from the alternate service court.
─ If the receiving side wins a rally, the receiving side scores a point. The receiving side
becomes the new serving side.
─ The players do not change their respective service courts until they win a point when
their side is serving.
Badminton Serving System
• High Serve – use this badminton serve during

singles play to move your opponent as far back
in court as possible. Thus, opening up his court
be more cautious if you use this service during
doubles.
• Low Serve – use this badminton serve when

you want your opponent to lift the shuttle. It is
commonly used during doubles, but you can
use it during singles too if your opponent’s
attack is too strong. You can use either
forehand or backhand to play this serve.
A match Badminton Scoring System

 consists of the best of 3 games of 21 points.
 Every time there is a serve – there is a point scored.
 The side winning a rally adds a point to its score.
 At 20 all, the side which gains 2 points lead first, wins that game.
 At 29 all, the side scoring the 30th point wins that game.
 The side winning a game serves first in the next game.
 The player's change ends at the start of the second game. If the match reaches the
third set they change ends at the start of the set and when the leading player reaches
the score of 11 they do change ends.
Rules of Play
• A LET - is called when an unexpected disturbance occurs.
• A LIKE – is a small hall the shuttle touches an overhead rail.
• If a receiver is not ready when the service is delivered, a LET is called. But, if the
player attempts to return the shuttlecock he will be judged to have been
ready.
• A MATCH is the best two of three games.
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LESSON Playing Lawn
5 Tennis
What is Tennis?
• Tennis
 from the French term tenez, which can be translated as "hold!", "receive!" or "take!", an
interjection used as a call from the server to his opponent.
 A racket sport that can be played individually against a single opponent (singles) or
between two teams of two players each (doubles).
 Each player uses a tennis racket that is strung with a cord to strike a hollow rubber ball
covered with felt over or around a net and into the opponent's court.
• Objective:
 To maneuver the ball in such a way that the opponent is not able to play a valid return.
 The player who is unable to return the ball will not gain a point, while the opposite
player will. Historians believe that the game's ancient origin lay in 12th century northern
France, where a ball was struck with the palm of the hand.
 It was not until the 16th century that rackets came into use, and the game began to
be called tennis.
 The modern game of tennis originated in Birmingham, England, in the late 19th century
as lawn tennis.
 Between 1859 and 1865 Harry Gem and his friend Augurio Perera developed a game
that combined elements of racquets and the Basque ball game pelota, which they
played on Perera's croquet lawn in Birmingham in England.
Equipment
 Power Tennis Racquets – (or game improvement racquets), help players hit with more
power and depth with less effort. These types of tennis racquets are typically great
options for beginners who have not yet developed the proper technique, form, and
skill to generate power.
 Tweener Tennis Racquets – tweener is intermediate-level racquets that sit somewhere
between power and control racquets. These racquets tend to be great all-around
performers that provide a wide range of players with a blend of power and control.
 Control Tennis Racquets – control racquets are ideal for seasoned or professional tennis
players who possess fast, full swings. While this type of racquet caters to advanced
tennis players, its characteristics can also be beneficial for hard-hitting intermediate
players who are trying to rein in their game.
 Modern Player’s Racquets – These modern players’ racquets are still heavier standard
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length racquets, but they feature slightly larger head sizes and higher stiffness ratings,
which increase power and spin potential.
 Beginners Balls – Tennis balls have been developed to make it easier for beginners,
children, and recreational players to learn the game. These balls are designed to
make the game slower and give more opportunities for rallies, therefore players
practice their shots more. There are three types of such balls:
 Stage 3 Red (The first type of beginners ball used in mini tennis)
 Stage 2 Orange (Used on a ¾ length court)
 Stage 1 Green (Slightly lower bouncing than a normal ball)
 Real Tennis Balls – have been traditionally made from a spherical stitched envelope of
leather or cloth stuffed with rags, horsehair, or similar material, while modern balls have
always been based on rubber.
 Pressurized Balls - are stiffer and tend to bounce higher, the downside is that their life
expectancy is shorter, and they start decaying as soon as they are removed from their
pressurized cans.
 Non-Pressurized Balls - commonly known as a pressure less, last longer and the gaming
experience stay more or less the same. They depreciate slower, so they are often
preferred by casual and recreational players who simply don’t have the money to spend on
new balls.
 Regular Duty - or sometimes referred to as soft court balls are designed for use on clay
courts. Balls travel slower on clay courts than they do on hard courts or grass. The clay
absorbs the impact of the ball more readily, Regular Duty balls, therefore, have a
thinner and less fuzzy felt covering so the balls will pick up less clay.
 Extra Duty - or hardcourt balls are for use in hard and grass courts. Their felt covering is
thicker and they have more fuzz on them, allowing them to be used longer on hard
courts.
Playing Area
• Tennis Court - The playing court is a rectangular area divided into halves by a net. The
court was usually marked for both the singles and the double play.
─ A tennis court is 78ft (23.78m) in length.
─ The courts used for singles matches are 27ft (8.23m) wide, while doubles courts are
36ft (10.97m) wide.
─ The service line is 21ft (6.4m) from the net.
• Tennis court surface types:
─ Acrylic Textured, pigmented, resin-bound coating
─ Artificial clay Synthetic surface with the appearance of clay
─ Artificial grass Synthetic surface with the appearance of natural
grass
─ Asphalt Bitumen-bound aggregate
─ Carpet Textile or polymeric material supplied in rolls or

sheets of the finished product
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─ Clay Unbound mineral aggregate
─ Concrete Cement-bound aggregate
─ Grass Natural grass grew from seed

─ Other E.g. modular systems (tiles), wood, canvas

 Tweener – a between-the-legs shot used by relatively advanced tennis players with
excellent timing.
 Forehand Slice – hit with a chopping-stroke motion, giving the tennis ball backspin or
sidespin, which can suddenly change the pace and direction of an arduous rally by
catching your opponent off guard.
 Inside-outs – it refers to when a shot from an opposing player lands in the backhand
court, and the player returns the shot with a cross-court forehand stroke to the opposing
player’s backhand court.
 Inside-ins – an inside-in occurs when you hit an inside-out down the line rather than cross-
court. You can use this shot when you need to suddenly change the ball’s direction or
when hitting a backhand against an opponent with a different dominant hand.
 Behind the back – refers to when a player places their swinging arm behind their back with
no backswing, effectively “blocking” the ball back over the net.
 Backhand topspin lob – since the backhand is the weaker side for most players, it can be
hard to hit an effective offensive lob. This shot requires you to get into position quickly,
dropping your racket slightly lower than normal, keeping the face open, and brushing up
high through the ball so that it forms a deep, arched trajectory over the net.
 Diving – to hit a diving shot in tennis, a player must essentially throw their body towards
the ball, extending as far as necessary to reach it, while also knowing how to land safely
without injury.
Warm-up and stretching exercises

• A warm-up routine can physically prepare you for a match and prevent potential tennis
injuries. Here are six exercises that you can incorporate into your next warm-up routine:
 Jumping rope – jumping rope for a few minutes during your warm-up routine can
increase your speed, agility, balance, and coordination. If you don’t own a jump rope,
jogging in place while performing arm circles is another way to add cardio and shoulder
movement to your warm-up routine.
 Jumping jacks – jumping jacks can help you prepare for the range of motions that you
perform in tennis while also increasing your heart rate and building endurance. Start off
with two sets of 25.
 Shadowing – for three to five minutes, mimic the motions and movements you usually
perform in a tennis game. Practice forehands, backhands, volleys, service motions,
and overheads to prepare yourself physically and mentally for the game.
 Knee lifts – tennis requires rigorous full-body movement. While standing in place, raise
your arms to hip level and lift your knees to touch them. Perform three sets of knee lifts
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for 15 to 30 seconds at a time.
 Butt kicks – butt kicks are a jump-training exercise that targets your knees, glutes,
quads, calf muscles, and hamstrings. While standing in place, lift your left heel up
toward your glutes, return to standing position, then lift your right heel using the same
motion. Perform three sets of butt kicks for 15 to 30 seconds at a time.
 Mini-tennis – before you can take powerful swings from the baseline, you should
practice them on a smaller scale. Starting at the center of the service line—also called
the “T”—rally with another player, keeping the tennis ball within the service boxes. Mini-
tennis helps you get in the groove of your groundstrokes and volleys without expending
too much energy right away.
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LESSON The Martial Arts as Dual
(The Taekwondo Martial
6 Arts)
Background of Taekwondo
• Taekwondo (also known as Tae Kwon Do) is the art of self-defense that originated in
Korea. It is recognized as one of the oldest forms of martial arts in the world, reaching
back over 2000 years.
• Evidence that martial arts were being practiced at that time can be found in wall
paintings showing two men in fighting stance.
• Taekwondo was first recognized as a system of self-defense in the 1940s when a group
of Korean Martial artists came together and defined this sport as simple hand and feet
fighting. They hence named their style, Taekwondo.
• Choi Hong Hai is widely acknowledged as the founder of Taekwondo.
• The word Taekwondo is broken into three parts with different meanings.
“TAE” is to strike with fist/hand “KWON” to strike with foot “DO” is the method or art.
• Taekwondo is characterized by punching and kicking techniques.
• Taekwondo teaches more than kicking and punching. It is a disciplined sport which
improves our life skills and our body both mentally and physically.
Uniform in Taekwondo
Dobok-taekwondo uniforms. It consists of a top and pants worn with a belt. Additionally, they
must have:
Trunk Protector
Head Protector
Groin Guard
Forearm Guards
Shin Guards
Hand Protectors
Mouth Guard
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Taekwondo athletes also tie a colored belt around their waist. Belts are used not only for
closing the top but are a ranking system. The belts range from white to black. It is divided into
10 grades, or gup and nine degrees (dan). Grades start from white, through to yellow, green,
blue, red and the highest is black.
Training in Taekwondo
Warm-up and stretching
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For stronger & faster Taekwondo kicks, you need to work on areas such as your quads,
hamstrings & calves.
• Calf Raises
• Hamstring Exercises
• Lateral Jumps
• Lunge exercises
• Squat thrust
For more explosive punches or Taekwondo kicks (i.e. spinning hook kicks), you need to work
on your torque or twisting power to have more powerful “wind-ups”
• Bicycle Crunches
• Plank exercises
• Sit-ups
For more powerful Taekwondo punches & blocks, you need to strengthen areas such as your
triceps, biceps, forearms, shoulders, and back.
• Pull-ups
• Push-ups
The basic rules in Taekwondo

• The rules of taekwondo as outlined by a World Taekwondo Federation require a
standing bow to the referee, followed by a bow to the opponent, before matches
• All matches last over three rounds of two minutes each, with a one-minute break
between rounds.
• The objective of each competitor is to score points by landing blows and kicks on
their opponent’s torso or head or to win by knockout.
• Blows must be delivered through a straight punching technique using the knuckle
part of a tightly clenched fist.
• The kicks that count are those delivered using any part of the foot below the ankle
bone.
Scoring points
• You get one point for a basic attack on your opponent’s chest protector.
• You get two points for a kick to your opponent’s chest if the kick involves a spinning
technique.
• You get three points for a kick to your opponent’s head
• To score a point your punch must be accurate and powerful
• In major competitions, chest protectors have an electronic scoring system in them.
These are adjusted to take into account the weight category of the competitors.
• For head kicks and if non-electronic hog us are used then at least 3 judges
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Penalties and prohibited acts
• The only penalty in taekwondo is a gam-jeom.
• A gam-jeom is declared when an athlete intentionally attacks the opponent’s back or
face with the hand.
• The common things that give your opponent penalty point:
- Stepping both feet out of the ring
- Evading by turning your back on your opponent
- Avoiding the match
- Grabbing, holding, or pushing your opponent
- Attacking below your opponent’s face
- Pretending to be injured
- Butting or attacking with your knee
- Hitting your opponents face with your hand
Winning
• At the end of three rounds, the participant with the most number of points is declared
the winner.
• A competitor can also win if he manages to knock out his opponent
• If it is a draw after 3 rounds, then there is a golden point round. The first player to score a
point in this round wins.
• If no one scores a golden point then the winner is the player who shows the best
technique in the golden point round.
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LESSON Arnis, The Philippine
7 National Martial Arts
ARNIS
• 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
for self-defense.
• It is also known as "Kali"

or "Eskrima" and is a form of martial arts that focuses
on weapon-based fighting with knives, sticks,
bladed weapons, and some improvised weapons.
• Like other martial arts, Arnis has changed its form

into a combative sports event that has its own set of
rules and regulations for competition.
• It was founded by Remy Presas and he used it as a

self-defense system.
Six Cardinal rules in Arnis

• Discipline • Etiquette
• Sportsmanship • Self-Control
• Loyalty • Self-Confidence
Eight Components of Physical Fitness

• Strength • Agility
• Balance • Speed
• Endurance • Timing
• Flexibility • Coordination
History of Arnis (origin of the game)

• Arnis was developed by the indigenous populations of the Philippines, who used an
assorted range of weaponry for combat and self-defense. Encompassing both simple
impact and edged weapons, arnis traditionally involved rattan, swords, daggers, and
spears.
• In 1521, equipped with nothing more than bladed weapons and their fearsome arnis
abilities, Filipino islanders defeated Ferdinand Magellan’s armored, musket-bearing Spanish
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conquistador forces when they tried to invade.
 When the Spanish eventually returned and successfully

conquered parts of the Philippines, the traditions of arnis
were preserved, despite its prohibition, in the forms of ritual
dance, performance, and mock battles.
• It also has other influences, as traders and settlers
traveling through the Malay Region brought the silat as well
as Arab, Indian, and Chinese martial arts. A few of the
people still localized Chinese combat methods called the
kuntaw.
•While earlier Filipino martial arts were influenced by

Spanish colonization, the modern forms have been affected
by the country’s contact with both the United States and
Japan after gaining independence in 1898. Just over a
century later, in 2009, the government of the Philippines declared arnis to be the martial art
and national sport of the Philippines
Equipment
 The primary weapon is the rattan stick, called a cane or baston (baton), which varies in
size, but is usually about 28 inches (71cm) in length.
 Two kinds of Sticks:
 Live Sticks
 Padded Sticks
 Materials used:
 Rattan
 Kamagong
 Bahi
 Modern Materials
Proper Attire for playing Arnis:
 Padded Sticks
 Head Protector
 Upper Arm Guards
 Hand Gloves
 Lower-Arm Guards
 Body Armor
 Groin Guards
 Upper Leg Guard
 Lower Leg Guard
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Fundamental Skill
There are 7 stances in Arnis:
1. Ready Stance
2. Attention Stance
3. Forward Stance
4. Oblique Stance
5. Straddle Stance
6. Side Stance
7. Back Stance
Fundamental skill
Grip: Proper Hold of the Sticks
─ Hold the stick one fist away from the punyo (butt) of the stick. Close the grip with the
thumb.
Basic Stance and Salutation

Handa
─ Feet are positioned shoulder-width apart.
─ Stick is held in front of the body.
Pugay
─ Place the weapon hand across the chest.
─ Bow by bending at the waist.
Handa sa Paglaban/Fighting Stance

─ One foot in the front (foot the same as the weapon
hand), the other foot on the rear.
─ Keep feet apart, a distance of one foot.
─ Both knees are slightly bent.
─ Toes facing forward.
─ Weight evenly distributed on both feet.
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Other Stances:
Forward Stance
─ Distance of 5 steps between the feet.
─ Back leg kept straight, rear foots held at a 45-degree angle.
─ Keep the front knee bent.
─ Weight is evenly distributed on both feet.
Backward Stance
─ Distance of 4 steps between the feet.
─ Both knees are slightly bent.
─ Rearfoot held at a 90-degree angle.
Techniques
12 tandard Target Strikes
1. Left Temple Strike (Kaliwa Sintido)
2. Right Temple Strike (Kanan Sintido)
3. Left Elbow Strike (Kaliwang Siko)
4. Right Elbow Strike (Kanang Siko)
5. Stomach Thrust (Tiyan)
6. Left Chest Thrust (Kaliwang Dibdib)
7. Right Chest Thrust (Kanang Dibdib)
8. Left Knee Strike (Kaliwang Tuhod)
9. Right knee Strike (Kanang Tuhod)
10. Left Eye Thrust (Kaliwang Mata)
11. Right Eye Thrust (Kanang Mata)
12. Crown Strike (Ulo)
6 Blocking Techniques:
1. Inward Block/Left Temple Block
2. Outward Block/Right Temple Block
3. Downward/Outward (Backhand Block)
4. Downward/Inward (Forehand Block)
5. Upward (Rising Block)
6. Vertical Block
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Sinawali Techniques
 Means interweaved or weaving pattern.
 Right Strike to head left temple (left remains to right armpit).
 Right Strike to right knee (Left withdraws to behind body on upper left
shoulder). Half set complete.
 Left Strike to head right temple (right withdraws to left armpit).
 Left Strike to right knee (Right withdraws to behind body on upper right
shoulder). Full set complete.
Other Sinawali Techniques:

 Advance Single Sinawali
 Double Sinawali
 X Sinawali
 Advance Double Sinawali
 Reverse Sinawali
 Redonda
 Solo Baston
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LESSON Softball/Baseball
8 as Team Sports
Background (Baseball)
 Baseball is a bat and ball sport played on a field by two teams against each other.
 According to the legend, the history of baseball can be traced back to a young man
named Abner Doubleday, who invented the game. But that is untrue.
 Its most direct ancestors appear to be two English games: rounders and cricket.
 The history of baseball in the United States dates to the 18th century. The popularity of the
sport grew and amateur’s men ball clubs were formed.
 An Englishman named Alexander Cartwright in the year 1845 devised the first set of
rules in baseball. Many of the rules are listed out then are still used in the game.
Background (Softball)
 Softball, a variant of baseball and a popular participant sport, particularly in the United
States.
 Softball began in 1887 when George Hancock, a reporter for the Chicago Board of
Trade, invented “indoor baseball”.
 By the spring of 1888, the game had spread outdoors.
 It was originally called either mushball, kittenball, or indoor baseball.
 The sport became organized in the United States in 1933 with the formation of the
Amateur Softball Association of America (ASA)
 The sport was originally played by men and did not become popular with women until
the formation of (ASA).
Composition of players (baseball/softball)

 A baseball/softball game is played between two teams who alternate offense and
defense. There are nine players on each side that take turns playing offense (batting and
base running) and defense (pitching and fielding). A pair of turns, one at-bat and one in
the field, by each team, constitutes an inning.
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Equipment (Baseball/Softball) Gloves
 Gloves
 The defensive players in softball/baseball wear leather gloves to protect their palms
and also to catch the ball. Gloves used in softball are usually larger than the ones
used in baseball. There are several different kinds of gloves;
Catcher’s mitt- is big, round, and padded.
First Baseman’s mitt- is longer and wider than the other fielder’s glove.
Out fielder’s glove- larger than an infielders’ glove.
 Ball
A baseball is a white ball roughly three inches in diameter with red stitching. They are
9 to 9 ¼ inches in circumference and weigh 5 to 5 ¼ ounces.
A softball is rough twice as big, sometimes yellow (but no softer). A softball measures
12 inches in circumference and weighs 6. 25 to 7 ounces.
 Bat
 The offense uses a bat, which is made of wood in the professional ranks, and likely
made of aluminum or metal at amateur levels. White ash is the best wood to use to
make a bat.
 In baseball, the rules say that the bat can only be 42 inches long and 2 ¾ inches in
diameter at the thickest point. In softball, sizes may vary but they may be no more
than 34 inches long 2.25 inches in diameter, or 38 ounces in weight.
 Safety gears
 A catcher should always wear a helmet, facemask, throat guard, full-length chest
protector, shin guards, and a cup.
 Uniform
 All players, coaches, and managers wear shirts and pants. Each team has a uniform
dress of a specific color and design.
 Sliding shorts
 players sometimes wear padded support shorts to protect the player’s thighs when
he/she slides into the bases.
 Baseball Cleats
 are baseball-specific shoes made of rubber or metal for better traction.
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Position of players (Baseball/Softball)
On defense, the players occupy nine positions.
It includes the:
 Pitcher
 Catcher
 Infielders (First baseman, second
baseman, shortstop, third baseman)
 Outfielders (left fielder, right fielder,
center fielder)
• On offense, the nine starters form a strategically
lined-up formation that determines the order in
which the player's bat.
Position of players (Baseball/Softball)

 Pitcher
 The pitcher is the individual who throws the ball from the middle of the diamond or
the pitcher’s mound. As soon as the pitcher makes a throw, the fielders are ready to
field balls that are hit in the middle of the diamond. Pitchers usually tend to be tall,
very flexible and have good upper body strength. Pitchers can be right-handed or
left-handed. Softball pitchers make a windmill motion while throwing underhand,
unlike baseball pitchers who throw overhand. There are also varying roles for
pitchers (starting pitchers and relief pitchers).
 Catcher
 At home plate, the catcher is always behind the batter in a semi-crouched position.
The pitcher's pitches are recovered by the catcher. The catcher is also responsible
for throwing balls to other bases. Catchers typically provide a visual or tactile cue as
to what the next pitch should be in most games. Catchers are typically very strong,
agile, think quickly, and have quick reflexes.
 First baseman
 The first baseman occupies the position to the right of the base. The major role of the
first baseman is to make fielding plays on all balls hit towards first base. First base is
usually involved in every hit that occurs on the playing field. Individuals at first base
have quick hands and good reach, and they are constantly on the lookout for the
player who has strayed off base.
 Second baseman
Second basemen are known as middle infielders. They position themselves between the
first and second bases, shading toward the second base to cover the middle of the infield.
Middle infielders need to be quick and agile, often having to get rid of the ball quickly and
cover lots of ground. (They are heavily involved in double plays as well, where a runner is
retired at second and first base in the same play.)
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 Shortstop
Shortstops are the anchor of the infield defense and are the other middle infield
position. They play between the second and third bases, shaded heavily toward the
second base. Their role is to cover balls hit from the second base moving to the batter’s left
until the third baseman. Shortstops must have strong arms to make throws from a long
distance to first base. They have the most ground to cover and must be extremely agile to
get up after a diving stop to retire a runner.
 Third baseman
The third baseman is also known as the “hot corner”. The nickname comes from the
fact that the third base requires the fastest reaction time on the field. Third basemen are
very versatile in skill set. They must have a strong arm due to the length of the throw to first
base and they must be very quick to handle a hard hit ball by a right-hander down the
third baseline or a bunt by a batter.
 Outfielders
The outfielders are players that cover the grassy area behind the infield. Traditional
outfield positions include a left fielder, a center fielder, and a right fielder. These players
usually back up the plays made by the infielders and make plays when the ball is hit past or
over the infield. Because their positions cover a greater range than those of the infielders,
outfielders tend to have strong throwing arms.
Basic Skills (Baseball/Softball)

 Throwing
Throwing is the most basic skill in baseball and softball. It allows the team to prevent
their opponents from touching bases or even earning points or runs. Throwing a ball
requires arm strength, balance, and timing. Style and technique in doing it differ from
player to player.
 Catching
This is a defensive skill used to receive a thrown ball and hold a base runner or batter
from proceeding or preventing them from earning a point or run. Catching and fielding the
ball takes aggressiveness, timing, and coordination.
 Hitting
This is an offensive skill used to strike the pitched ball using a bat done to advance to
the bases and eventually lead to earning a run or point. Hitting the ball consistently takes
timing, hand-eye coordination, and confidence. Hitters must be balanced when standing
at the plate and drive their hands through the ball with all their strength and momentum
behind their swings.
 Baserunning
This is a very important skill you need to master because it allows you to advance from
one base to the other with full speed agility and safety.
Speed helps, but understanding the route to run, the arm strength of opposing
outfielders, and the game situation are more important skills, than flat-out speed.
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Basic Rules (Baseball/Softball)
 Each team in a baseball game starts with nine players.
 Toss Coin, whichever team wins the toss coin, that team decides whether they start with
offense or defense play.
 Play begins with the umpire saying “play ball”
 The game is broken up into nine innings, during which each team plays both offense and
defense.
 An inning starts with the home team on defense and the away team on offense.
 The offensive team attempts to score runs, while the defensive team attempts to record
outs.
 A ball that is hit with a bat and flies between the foul lines is a “fair ball”.
 A ball that is outside the foul lines is foul.
 If the batter has fewer than two strikes, a foul ball counts as a strike.
There are many ways that the team on defense can get an offensive player out. Four
common ways are:
 Strikeouts- hitter misses three pitches
 Force outs- when, after the ball is hit, the defensive player with the ball reaches a base
before the runner.
 Flyouts- when a player hits the ball in the air and it’s caught by a defensive player before the
player hits the ground.
 Tag outs- when a runner is touched with the ball, or a glove with the in it.
 One inning is completed after each team makes three outs.
 The team that has the most total runs after nine innings are completed is the winner.
 If the score is tied, play continues with each extra inning.
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LESSON How to Play
9 Kickball
Kickball as a Variation of Softball/Baseball
Kickball is a lead-up game that is getting well-
known because of its recreational value. The
mechanics of this game is the same as in
softball/baseball with some modifications. Instead
of batting and using a softball ball, soccer balls are
used and change the batting process by kicking
the ball. The aim of this activity focuses on base
running skills.
KICKBALL HISTORY
 Kickball, also known as soccer-base or
soccer-baseball, was invented in the
United States around 1942 (World War II)
 Kickball is currently a playground and
recreational game primarily played in
North
 America. It is also a favorite game of
youth in South Korea.
 The rules of Kickball are very similar to
that of baseball. However, instead of
hitting a baseball, a Kickball player kicks
a rubber ball.
Kickball Diamond
 The goal is to score points by running around and touching all four bases in order without
getting out.
 A kickball game is played by two teams of 9 players each who try to score more runs
than their opponent by rounding the bases and crossing home plate as many times as
possible.
 All you need for a game of Kickball is a rubber ball the size of a soccer ball, proper
physical education clothing (including sneakers-trainers), and four bases. Bases can be
composed of shirts, cones, hula hoops, Frisbees, etc.
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Field
 The bases are set up in the shape of a diamond: home plate, 1st base, 2nd base, and
third base.
 Players should be spread out on the field in positions similar to baseball.
RULES OF KICKBALL
 Ideally, we want to have nine players on our team to fill all defensive fielding positions:
One pitcher, one catcher, three players to cover each base, three outfielders, and one
shortstop to cover the area between second and third base.
 A Kickball field is made up of four bases in a diamond shape.
 Foul territory is everything outside of the line from home base to first base and home
base to third base extending into the outfield.
 A team scores a run when a player touches all four bases in order and touches home
base without getting out.
 The team with the most runs at the end of a game wins.
 A Kickball game lasts six innings. An inning is composed of each team coming up to
kick once.
 A team continues to kick until they get three outs.
 The kicking order cannot change during a game.
 In class, we alternate boys and girls for kicking and pitching.
MORE RULES
Ways to get out:
1. Strike Out: If a player kicks and fails to put the ball into play after three good pitches
2. Fly Out: If a player kicks the ball in the air and it is caught by a defensive player before it
hits the ground
3. Tag Out: If a defensive player tags or throws and hits an offensive player with the ball
before they get on base
4. A Force Out: If a defensive player gets the ball to a base before the offensive player
arrives and the offensive player cannot return to the previous base because it is
occupied by one of his teammates.
MORE RULES 2
A kicker is out if: A strike is:
 He kicks the ball, and it’s caught in the air. * A pitch inside the strike zone that isn’t
 He gets 3 strikes. Kicked.
A runner is out if: * An attempted kick that’s missed.
 She is hit by a kicked ball while off base.
 A fielder tags her with the ball while she’s not on a base.
 A fielder throws the ball and hits him below the shoulders while he’s off the base.
(Runners hit in the head or neck aren’t out)
 She leaves the base before the ball is kicked.
 She runs past a runner in front of her.
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LESSON The Soccer
10 (Football) Game
Soccer, one of the world’s favorite
team sport, is a field game with each
team composed of 11 players, who may
play the ball using any part of the body
except the hands or arms. Only the
goalkeeper of each team may use his
hands in handling the ball. The players can
move the ball by kicking it, butting it with
their heads, or dribbling it with their feet.
The game is divided into two periods. A play starts with a "kick-off," with the ball placed at
the center spot at the beginning of every half, and also after a goal is scored. At the same
time, each competing team tries to keep the ball from entering its own goal and, at the same
time, tries to gain control of the ball. The goalkeeper positioned at the edge of their goal area
tries to keep the ball from entering their goal. A score of one point is awarded each time a
team can put the ball successfully inside the opponent’s
team goal.
THE RULES OF SOCCER

o There are 11 players for each team.
o All players wear shin guards to protect their shins.
o The goalkeeper is the only player who can get

the ball with his hands.
A goal is scored when the whole of the ball passes
over the goal line, between the goalposts, and under
the crossbar, provided that no fault has been
committed previously by the team scoring the goal.
o The team scoring the greater number of
goals during the match is the winner.
o If both teams are tied at the end of
regulation, the match will be recorded as a tie during
regular the regular season.
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THE SOCCER FIELD
Penalty Kick
 A penalty kick is when a player commits any foul within his
Penalty box
Corner Kick
 A corner kick is when the ball goes out of bounds over the end
line and was last touched by the defending team.
Cards
 YELLOW CARD: indicates caution.
 A player who receives 2 Yellow Cards is given a
Red Card.
 RED CARD: the player must leave the field and he
can’t play the next game.
Slide Tackle
 When a defender slides on the ground
and kick the ball away from the player.
The Player
A. Goal Keeper G. Left Midfield
B. Left Full Back H. Right Midfield
C. Right Full Back I. Left Forward
D. Center Back J. Center Forward
E. Left Back K. Right Forward
F. Right Back
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LESSON Basketball, a Game for
11 all Seasons
BASKETBALL
History
 Basketball was invented by Dr. James Naismith in 1891 in
Springfield, Massachusetts.
 Dr. Naismith was a college professor who wanted to
create a game that his physical education classes
could play inside during the long winters.
 The first games used peach baskets nailed to the wall for
rims. The first ball used was a soccer ball.
 In 1893, he replaced the peach basket with iron hoops
and a hammock-style basket.
Rules
 The game
 Court and equipment
 Team
 Playing Regulations
 Violation
 Fouls
 General provisions
 Official, Table Official, Commissioner
The Game
Basketball Game
 Basketball is played by 2 teams of 5
players each.
Basket: Opponents/own
 Attacked by a team are the opponent’s
basket and the basket which is defended
by a team’s own basket.
Winner of a game
 The team that has scored the greater number of points at the end of the playing time
shall be the winner.
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Court and Equipment
Playing Court
 The playing court shall be flat, hard surface free from obstructions with dimensions of
28m in length by 15m in width measured from the inner edge of the boundary line.
Lines
 All lines shall be drawn in white color, 5 cm in width, and visible.
Equipment
 Basketball  Scoresheet
 Game clock  Player foul marker
 Scoreboard  Team foul marker
 Twenty – four-second clock  Alternating possession arrow
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Team
Each team shall consist of
 No more than 12 team members are entitled to play, including a captain.
 5 players from each team shall be on the playing court during playing time and may be
substituted.
Uniform
 Shirts of the same dominant color front and back.
 All players must tuck their shirts into their playing shorts.
 Shorts of the same dominant color front and back, but not necessarily of the same color
as the t-shirts.
Playing Regulations
 The game shall consist of 4 periods of 10 minutes. (10:02:10:15:10:02:10 )
 There shall be intervals of play of 2 minutes between the 1st and 2nd period (First Half),
between the 3rd and 4th period (Second Half), and before the extra period.
 There shall be a half-time interval of play of 15 minutes.
 Status of the ball: - live and dead
 Jump ball and alternating possession.
 Goal: - when made and its value
Violation
 Player out of bounds and ball out of  Three second
bounds.  Eight second
 Dribbling  Twenty-four second
 Traveling  Ball returned to the backcourt
Fouls
A foul is an infraction of the rules concerning illegal personal contact with an opponent and
unsportsmanlike behavior.
 Personal foul  Disqualifying foul
 Double foul  Technical foul
 Unsportsmanlike foul  Fighting
General provisions
 Five fouls by a player
 Team fouls penalty
 Special situation
 Free throws
 Correctable errors
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Official, table official, commissioner
 Referee: - duties and power
 Official: - duties and power
 Scorer and Assistant Scorer
 Timer
 Twenty-four-second operator
Fundamental Skills
Dribble
 Low Dribble
 High Dribble
Passing
 Overhead Pass
 Chest Pass
 Bounce Pass
Shooting
 Jump Shot
 Dunk
 Lay up
 Hook Shot
 Three-Point shot
 Free throw
Fundamental skills Cont.
 Rebounding
 Offense
 Defense
 Move
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LESSON Playing Volleyball
12
Volleyball is an Olympic team sport in which
two teams of six players are separated by a net.
Each team tries to score points by grounding a ball
on the other team's court under organized rules.
History
 On February 9, 1895, in Holyoke, Massachusetts
(USA), William G. Morgan, a YMCA physical
education director, created a new game
called Mintonette as a pastime to be played
preferably indoors and by any number of
players.
 The Fédération Internationale de Volleyball (FIVB), was founded in 1947, and the first
World Championships were held in 1949 for men and 1952 for women.
 The sport was officially included in the program for the 1964 Summer Olympics.
 Beach volleyball, a variation of the game played on sand and with only two players per
team, became a FIVBendorsed variation in 1987 and was added to the Olympic program
at the 1996 Summer Olympics.
 Volleyball is also a sport at the Paralympics managed by the World Organization
Volleyball for Disabled.
How to Play Volleyball

 A player on one of the teams begins a 'rally' by serving the ball, from behind the back
boundary line of the court, over the net, and into the receiving team's court.
 The receiving team must not let the ball be grounded within their court. They may touch
the ball as many as three times.
 The rally continues, with each team allowed as many as three consecutive touches
 The team that wins the rally is awarded a point and serves the ball to start the next rally.
 The game continues, with the first team to score 25 points (and be two points ahead)
awarded the set. Matches are best-of-five sets and the fifth set (if necessary) is usually
played to 15 points.
 The ball is usually played with the hands or arms, but players can legally strike or push
(short contact) the ball with any part of the body.
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Equipment
Ball: made of leather or synthetic leather, have a
circumference of 65–67 cm, a weight of 260–280 g, and an
inside pressure of 0.30– 0.325 kg/cm2.
Net: one-meter wide net placed so that the top of the net is
2.43 meters for men's competition and 2.24 meters for
women's competition.
The court
 A court 18 meters long and 9 meters wide, divided into two 9 m × 9 m halves
by a net.
 “Attack line“ This "3-meter" line divides the court into "back row" and "front
row" areas (also backcourt and frontcourt).
 “Free Zone” which is a minimum of 3 meters wide and which the players may enter and play
within after the service of the ball. If a ball comes in contact with the line, the ball is
considered to be "in".
 An antenna is placed on each side of the net perpendicular to the sideline and is a vertical
extension of the side boundary of the court. A ball passing over the net must pass completely
between the antennae without contacting them.
Common Faults
 Causing the ball to touch the ground outside the opponents' court or without first
passing over the net.
 Catching and throwing the ball
 Double hit: two consecutive contacts with the ball made by the same player.
 Four consecutive contacts with the ball were made by the same team.
 Net foul: touching the net during play.
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• Skill
 It is an action that we use in an activity.
 e.g. service, pass, set, etc
• Technique
 It is how a skill is performed
 e.g. Line and Cross-court Shot, Dump, etc.
Skills Competitive team master six basic skills:
• Serve • Attack
• Pass • Block
• Set • Dig
Serve
• A player stands behind the inline and serves the ball,
in an attempt to drive it into the opponent's court.
• "ace" when the ball lands directly into the court or
travels outside the court after being touched by an
opponent.
Types of serves:
• Underhand
• Sky Ball Serve • Jump Serve
• Topspin • Jump Float
• Float
Set
• It is usually the second contact.
• The main goal of setting is to put the ball in the air in such a way that it can be driven by an
attack into the opponent's court.
• The setter coordinates the offensive movements of a team.
• Overhand and Bump Set.
• “Dump” When the setter tries to play it directly onto the opponent's court.
Pass
• “Reception”, is usually the first contact.
• The main goal of passing is to keep the ball from touching the court and to get it to where
the setter is standing as quickly and precisely as possible. The skill of passing involves
fundamentally two specific techniques:
• Underarm pass (bump), where the ball touches the inside part of the joined forearms or
platform, at the waist line.
• Overhand pass, where it is handled with the fingertips, like a set, above the head.
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Attack
• “Spike” is usually the third contact.
• The object of attacking is to handle the ball so that it lands on
the opponent's court and cannot be defended.
• Ideally, the contact with the ball is made at the apex of the
hitter's jump.
• The hitter uses arm swing, wrist snap, and a rapid forward
contraction of the entire body to drive the ball.
• A 'bounce' /A "kill"
Attacking techniques:
• Backcourt (or back row)/pipe attack
• Line and Cross-court Shot
• Cut shot.
• Dip/Dink/Tip/Cheat/Dump
• Tool/Wipe/Block-abuse
• Off-speed hit
• Quick hit/"One"
• Slide
• Double-quick hit/"Stack"/"Tandem
Block
• Blocking refers to the actions taken by players standing

at the net to stop or alter an opponent's attack.
• The jump should be timed to intercept the ball's
trajectory before it crosses over the net.
• A "roof" offensive block, A “soft” defensive block
• Single (or solo), double, or triple block.
• The block position influences the positions where other
defenders place themselves while opponent hitters are
spiking.
Dig
• Digging is the ability to prevent the ball from touching
one's court after a spike or attack, particularly a ball
that is nearly touching the ground
• This skill is similar to passing, or bumping arms.
• "Dive", "pancake".
Players
• Setters. They aim for the second touch and their main responsibility is to place the ball in
the air where the attackers can place the ball into the opponents' court for a point. Setters
40
need to have a swift and skillful appraisal and tactical accuracy and must be quick at
moving around the court.
• Liberos are defensive players who are responsible for receiving the attack or serve. They
are usually the players on the court with the quickest reaction time and best passing skills.
• Middle blockers or Middle hitters are players that can perform very fast attacks that usually
take place near the setter. They specialize in blocking.
• Outside hitters or Left side hitters attack from near the left antenna. The outside hitter is
usually the most consistent hitter on the team and gets the most sets.
• Opposite hitters or Right-side hitters carry the defensive workload for a volleyball team in
the front row. Their primary responsibilities are to put up a well-formed block against the
opponent's Outside Hitters and serve as a backup setter.
Special Hits in Volleyball

• Pump cake
• Back row spike
• Tip
Formation
• The formation as "4-2", "6-2" and "5-1", refers to
the number of hitters and setters respectively.
4-2 is a basic formation used only in beginners'
play, while 5-1 is by far the most common
formation in high-level play.
• 4-2 Four hitters and two setters. The
setters are usually set from the middle front or
right front position. The team will therefore
have two front-row attackers at all
times.
• 6-2 The 6-2 formation is a 4-2 system, but
the back-row setter penetrates to set. The
advantage of the 6-2 is that there are
always three front-row hitters available,
maximizing the offensive possibilities.
• 5-1 The 5-1 formation has only one player who
assumes setting responsibilities regardless of his or
her position in the rotation.
• The player opposite the setter in a 5-1 rotation is
called the opposite hitter.
• The 5-1 offense is a mix of 6-2 and 4-2: when the
setter is in the front row, the offense looks like a 4-
2; when the setter is in the back row, the offense
looks like a 6-2.
41
LESSON
Gymnastics
13
GYMNASTICS
The word gymnastic is derived from the
word gymnasium. One at a time, it included all
the activities in a gymnasium.
Competitive sport tests an athlete's
strength, rhythm, balance, flexibility, and agility.
There are three major forms of
competitive gymnastics: rhythmic, artistic, and
trampoline.
Rhythmic gymnastics is open only to
females, artistic and trampoline gymnastics are
part of male and female competitions.
BRIEF HISTORY OF GYMNASTICS

The earliest recorded activities in gymnastics were some exercises, stunts, and tumbling
resembling gymnastics.
In the early civilization, hanging, climbing with rope, swinging, balancing on stone and
log flipping, and turning were among their common activities.
1. Kung fu or medical gymnastics - Chinese exercise
2. Yoga - India
3. Naked art - Greeks
4. Balanang - Egyptians
5. Monstig and dimonstig – Romans
In ancient Greece, three distinct programs of gymnastic exercise were developed
 maintenance of the good physical condition
 for military training
 part of the conditioning regimen for athletes
OBJECTIVES OF GYMNASTICS
1. To develop coordination and vigor
2. To provide students with activities that will assist to correct theminor postural defect.
3. To maintain normal functioning of the organic system of the body.
4. To improve and maintain agility and suppleness.
5. To increase muscular strength.
6. To learn exercises that will be useful throughout life as conditioning or “keeping fit”
exercise.
42
SYSTEMATIC FORM OF PHYSICAL EXERCISE
1. Educational gymnastics
2. Therapeutic or remedial gymnastics
3. Competitive gymnastics
TYPES OF GYMNASTICS
1. Artistic Gymnastics
Exercises that was performed on heavy apparatus.
Examples:
 Balance Beam  Vaulting
 Horizontal Bars  Side Horse
 Parallel Bars
BALANCE BEAM
HORIZONTAL BARS
43
PARALLEL BARS
VAULTING
SIDE HORSE
44
2. RHYTHMIC GYMNASTICS
Exercises were performed with the light apparatus.
Examples:
 Ribbon * Hoop
 Ball * Rope
RIBBON
BALL HOOP
ROPE
TERMS IN GYMNASTICS
 ARCH – is a position where the body is curved
like an arc of a circle, with the hip forward and
the head and truck bent backward.
45
 BASE – a partner who supports the other performer
above him.
 TUCK – is a position where the head and the knees are in

contact and the trunk is curved.
 MOUNT – are stunts performed by a performer to go up on

an apparatus.
 DISMOUNT – is a stunt used by a performer to get off an

apparatus.
 SPOTTER – is a person who helps a performer to go about a

skill for the first time.
 SPOTTING – is the act of helping a person to go about

a skill for the first time.
 ROUTINE/EXERCISE – planned series of dance skills, locomotors skills, gymnastics skills, and
tumbling skills performed with or without music.
 STATIC POSITION – these are positions held for 2 or more seconds.
46
 PRONE – lying face down with the body straight.
 SUPINE – lying flat on the back, with the body straight.
 SCALE – is supported on one leg with the other leg

raised at the back and the body arch.
 STRADDLE – the legs are extended sideways.
 SPLIT – is a position where the legs are extended forward

and backward in a straight position
 PIKE- the upper body is bent forward at the hips to an

angle equal to or less than 90 degrees while the legs
remain straight.
TUMBLING SKILLS
 FORWARD ROLL
 BACKWARD ROLL
 CARTWHEEL
 HANDSTAND
 FRONT WALKOVER
 BACK WALKOVER
47
LESSON Preparing a Program of
Activities for an Inter-
14 Level Competition
You have learned how the different sports featured in your book are played. These
sports are very effective in the development of your well-being. Your participation in any sport
or game that you have learned in your physical education class is highly desirable for your
development. By playing in a team game, you will be able to feel good about yourself. You
will be able to learn the importance of teamwork and cooperation. A team will have a better
chance of winning if everybody in the group cooperates. Competing with others helps you
improve your skills and fitness. Furthermore, through your participation in sports, your
relationships with your teammates and with members of other teams will improve.
From here onward, what can you do to continue engaging yourself in worthwhile
physical fitness and sports activities? You can have two choices:
a. Join intern-level competitions or sponsored games and sports
b. Organize games and sports competitions and encourage others to join.
Joining Inter-Level Competition

You will probably pick sports that are interesting and fun. Select the game or sport that
you think suits your personality and skills. Do the following in preparation for the games.
1. Form different teams in your respective section.
2. Prepare lists of players for the different games.
3. Submit the entry forms to your sports moderator.
Be sure that you have a complete lineup of the different sports for your intern-level
competition. Remember to practice well before the competition.
Organizing a Sports Tournament

One major issue in conducting a sports tournament or competition is how to score the
games and declare the winners. You may try the round-robin style if you wish. In the round-
robin technique, each player or team competes against other players or teams for the
particular sports. The player or team with the most number of wins and the latest number of
losses shall be declared the winner.
Formula: N (N-1) Divided by 2

Legend: N=number of participants or teams
Example: 5 (5-1)/2= 5(4)/2= 20/2 or 10
A round-robin schedule for 5 teams is shown below
48
A-E A-D A-C A-B A-BYE
B-D E-C E-B C-D C-B
C-BYE B-BYE D-BYE E-BYE D-E
The kind of schedule illustrated above can be arrived at by keeping team A stationary
and moving every team in one place counter-clockwise on the schedule.
Example of round-robin tournament chart on basketball

TEAM A B C D E WINS LOSSES RANK
A 62-55 1 1
B
C
D 55-62 1
E 64-48 1
In the given example, A player against D, where A got a score of 62 over the score of D
which is 55. Therefore, A got to win.
In another game, A played against E, where A got a score of 48 over the score of E
which was 64. Therefore, E got 1 win.
The same scores were reflected in the first column, where D got a score of 55 (over A’s
62), and E got a score of 64 (over A’s 48) Hence D got 1 loss, and E got 1 win.
At the right column, all the wins and losses are computed to indicate the rank of the
individual players or teams.
49

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LESSON INDIVIDUAL

Teamwork is the act of cooperating

.Different Style in Swimming

3. 2 ROOK (R) OR CASTLE

RULES IN PLAYING CHESS

The Rules of Table Tennis

 A rally is a period during which the ball is in play.

A Point ( a player shall score points)

The Expedite System

Skills and Techniques

Badminton Serving System

• High Serve – use this badminton serve during

• Low Serve – use this badminton serve when

A match Badminton Scoring System

─ Carpet Textile or polymeric material supplied in rolls or

─ Grass Natural grass grew from seed

Skills and Techniques

Warm-up and stretching exercises

The basic rules in Taekwondo

• It is also known as "Kali"

• Like other martial arts, Arnis has changed its form

• It was founded by Remy Presas and he used it as a

Six Cardinal rules in Arnis

Eight Components of Physical Fitness

History of Arnis (origin of the game)

 When the Spanish eventually returned and successfully

•While earlier Filipino martial arts were influenced by

Basic Stance and Salutation

Handa sa Paglaban/Fighting Stance

Other Sinawali Techniques:

Composition of players (baseball/softball)

Position of players (Baseball/Softball)

Basic Skills (Baseball/Softball)

THE RULES OF SOCCER

o The goalkeeper is the only player who can get

Fundamental skills Cont.

How to Play Volleyball

Skills Competitive team master six basic skills:

• Blocking refers to the actions taken by players standing

Special Hits in Volleyball

BRIEF HISTORY OF GYMNASTICS

 TUCK – is a position where the head and the knees are in

 MOUNT – are stunts performed by a performer to go up on

 DISMOUNT – is a stunt used by a performer to get off an

 SPOTTER – is a person who helps a performer to go about a

 SPOTTING – is the act of helping a person to go about

 SUPINE – lying flat on the back, with the body straight.

 SCALE – is supported on one leg with the other leg

 STRADDLE – the legs are extended sideways.

 SPLIT – is a position where the legs are extended forward

 PIKE- the upper body is bent forward at the hips to an

Joining Inter-Level Competition

Organizing a Sports Tournament

Formula: N (N-1) Divided by 2

B-D E-C E-B C-D C-B

C-BYE B-BYE D-BYE E-BYE D-E

Example of round-robin tournament chart on basketball

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