Health Optimizing Physical Education

Grade 11 Busco Academy

LESSON 1: MANAGING ONE’S STRESS THROUGH INDIVIDUAL, DUAL AND
TEAM SPORTS
What is Physical Activity?
Physical Activity (PA) is defined as any bodily movement produced by skeletal muscles that
require energy expenditure. There are two components to physical activity that needs to be
considered: Aerobic fitness: this usually includes moderate to vigorous activity that makes you
feel a bit warm, causes your breathing to increase and your heart rate to increase. Strength and
balance: This is often the forgotten component of physical activity, but it is an essential part
which has many benefits.
Physical activity may include:
 Active recreation  Dance
 Sports participation  Gardening
 Cycling  House cleaning
 Walking  Carrying heavy shopping
 Play
Managing One’s Stress through Individual, Dual, and Team Sports
There are certain sports, such as golf, bowling, and tennis that, for the most part, are considered
individual sports, which are sports played alone without teammates. Yes, there are exceptions,
such as the Ryder Cup in golf, in which two teams from either side of the Atlantic Ocean
compete, but often the competition is for an individual trophy. A sample of the thousands of
individual sports includes: badminton, bowling, boxing, cycling, figure skating, golf, skiing,
snowboarding, surfing. swimming, track and field and wrestling.
Tips to Manage Stress
Exercise – Working out regularly is one of the best ways to relax your body and mind. Exercise
can also improve one’s mood. Work up to 2 hours and 30 minutes of moderately intense exercise
like brisk walks or 75 minutes of a more vigorous exercise like swimming laps, jogging or other
sports.
Relax Your Muscle - When you are stressed, your muscles get tense. You can help loosen them
up on your own and refresh your body by:
 Stretching
 Enjoying a massage
 Taking a hot bath or shower
 Getting a good night’s sleep
Deep Breathing - Stopping and taking a few deep breaths can take the pressure off you right
away.
You’ll be surprised at how much better you feel once you get good at it. Just follow these 5 steps:
1. Sit in a comfortable position with your hands in your lap and your feet on the floor. You may
also lie down.
2. Close your eyes.
3. Imagine yourself in a relaxing place. It can be on the beach, in a beautiful field of grass, or
anywhere that gives you a peaceful feeling.
4. Slowly take deep breaths in and out.
5. Do this for 5 to 10 minutes at a time.
Eat Well- Eating a regular, well-balanced diet will help you feel better in general. It may also
help control your moods. Your meals should be full of vegetables, fruit, whole grains, and lean
protein for energy. And don’t skip any. It’s not good for you and can put you in a bad mood,
which can actually increase your stress.
Slow Down - Modern life is so busy, and sometimes we just need to slow down and chill out.
Look at your life and find small ways you can do that.
For example:
 Set your watch 5 to 10 minutes ahead. That way you’ll get places a little early and avoid the
stress of being late.
 When you’re driving a bike on the road, switch to the bicycle lane, so you can avoid road
accident.
 Break down the school requirements into smaller ones. For example, arrange this from easiest
to hardest.
Take A Break - You need to plan on some real downtime to give your mind time off from stress.
If you’re a person who likes to set goals, this may be hard for you at first. But stick with it, and
look forward to these moments.
Restful things you can do include:
 Meditation
 Yoga
 Tai chi
 Prayer
 Listening to your favorite music
 Spending time in nature
Make Time for Hobbies - You need to set aside time for things you enjoy. Try to do something
every day that makes you feel good, and it will help relieve your stress. It doesn’t have to be a
ton of time -- even 15 to 20 minutes will do.
Relaxing hobbies include things like:
 Reading
 Knitting
 Doing an art project
 Playing golf
 Watching a movie
 Doing puzzles
 Playing cards and board games
Talk About Your Problems - If things are bothering you, talking about them can help lower
your stress. You can talk to family members and friends, and you can also talk to yourself. It’s
called self-talk and we all do it. But in order for self-talk to help reduce stress you need to make
sure it’s positive and not negative.
Go Easy On Yourself - Accept that you can’t do things perfectly, no matter how hard you try.
You also can’t control everything in your life. So do yourself a favor and stop thinking so much.
And don’t forget to keep up your sense of humor. Laughter goes a long way towards making you
feel relaxed.
Eliminate Your Triggers - Figure the biggest causes of stress in your life. Is it your job, your
commute, your schoolwork? If you’re able to identify what they are, see if you’re able to
eliminate them from your life, or at least reduce them. If you can’t identify the main causes of
your stress, try to have a stress journal. Make note of when you become most anxious and see if
you can determine a pattern, then find ways to remove or lessen those triggers.
Skills
There are thousands of individual sports, and the skill requirements for each vary greatly;
however, there are certain skills that apply to most individual athletes. Most have high levels of
cardiovascular fitness to allow for long hours of practice and play. Most have well-toned muscles
and are flexible. One major advantage of competing in an individual sport is that the athlete can
progress at his own pace to improve skills. The skills he needs are more mental than physical. He
needs autonomy, self-discipline, focused thinking, and passion. He must work on a specific skill
over and over until it is mastered. He can practice as early or late as he wants. Furthermore, he
gets to take all the credit for winning, but he is on his own and can blame no one but himself for
any lackluster performances. Critical Elements Individual sports also allow athletes to aim for
personal goals without worrying about hurting the team. For example, in distance running, an
athlete will commonly shoot for a personal best (known as a PB) several times per year. In fact,
individual athletes said to be competing against themselves. They do have competitors to beat,
but they also attempt to improve on their previous best performances as well. There are two basic
types of motivation. They are external motivation and intrinsic motivation. External
motivation comes from someone else or involves gaining a reward. Examples of external
motivation include a coach yelling at you to do push-ups, winning a medal, or a parent telling
you to clean your room. Intrinsic motivation literally means that the desire comes from within.
This is a trait that many individual sport's athletes possess. It includes deciding to run a personal
best in a 5K race or attempting to qualify for a big tournament. In individual sports, there are no
teammates to please or to put peer pressure upon you, as the pressure comes from yourself.
Types of Sports
Sports is an activity, that requires physical actions and skills where individual or teams compete
under a set of rules. It is classified into individual, dual, or team sports.
Dual sports is a type of sports that are played by two people playing against each other. Dual
sports develop teamwork and coordination, since it needs both to win the game. Like individual
sports, dual sports build muscular strength and promote tactical strategy. Examples of individual
and dual sports are badminton, tennis, pickleball, golf, archery, dance, crosscountry skiing and
table tennis.
A team sport includes any sport where individuals are organized into opposing teams which
compete to win. Team members act together towards a shared objective. This can be done in
many ways such as outscoring the opposing team. Team sports are practiced between opposing
teams, where the players generally interact directly and simultaneously between them to achieve
an objective. The objective often involves teammates facilitating the movement of a ball or
similar object in accordance with a set of rules to score points. Despite the different types of
sports categories, there are still sports that can be played either individual, dual, and team. Below
are the examples:
SPORT INDIVIDUAL DUAL TEAM SPORTS
Badminton / /
Basketball /
Bowling / /
Boxing /
Football /
 Lawn Tennis / /
Track and /
Field
Skating / / /
Table Tennis / / /
Softball /
Swimming /
Volleyball /
Volleyball / /
(beach)

LESSON 2: BADMINTON
Did You Know?
The origin of the game badminton is complex and unclear. However, the general assumption,
badminton has its origins in ancient civilizations in Europe and Asia. The ancient game known as
battledore (bat or paddle) and shuttlecock probably originated more than 2000 years ago.
In the 1600 s, battledore and shuttlecock was an upper-class pastime in England and many
European countries. In this game, two people had to hit a shuttlecock backwards and forwards
with a simple bat as many times as they could without allowing it to hit the ground.
Modern badminton can be traced to mid-19th century British India. It was created by British
military officers stationed there. A net was added to the traditional English game of battledore
and shuttlecock. As it was popular in the British garrison town of Poona, the game came to be
known as "Poona" or "Poonai." Initially, woolen balls were preferred by the upper classes in
windy or wet conditions, but ultimately, shuttlecocks took over the role of a "ball." This game
was taken by retired officers who got back to England. It was introduced as a game for the guests
of the Duke of Beaufort at his stately home 'Badminton' in Gloucestershire, England where it
became popular. Hence, the origin of the name "Badminton."
In March 1898, the first Open Tournament was held at Guildford and the first 'All England'
Championship.
Badminton
A racket sport played indoor on a court by two opposing players (singles) or two opposing pairs
of players (doubles), in which a shuttlecock is volleyed over a net and the competitions are
presided by an umpire in British English and a referee in American English.
1. Game
The five main categories of badminton play are men's singles, women's singles, men's doubles,
women's doubles, and mixed doubles. To play badminton, opposing singles players or doubles
teams stand on either side of a badminton net. Players rally one shuttlecock over the net using a
racket. Rally is the badminton term for volleying a shuttlecock across the net until it hits the
ground. The goal is to land the shuttlecock in the marked boundaries on the opposing side of the
net. One point is earned by the side that wins the rally. A badminton game consists of the best of
3 games of 21 points each game. At the beginning of the badminton game and whenever the
server's score is an even number, servers serve the shuttle over the net to the opposing player
from the right side of the court. Servers serve the shuttle over the net from the left side of the
court when their score is an odd number. Servers serve from the opposite side of their court when
they win a rally and a point. Doubles badminton play observe the same serving rules as singles
badminton play with the exception of passing the serve. Serves pass consecutively to players
opposite each other on the badminton court.
2. Court
The court is a 13.40 m×5.18 m13.40 m×5.18 m rectangle for singles and
a 13.40 m×6.10 m13.40 m×6.10 m rectangle for doubles. The same court is used for Singles and
Doubles contests; only the line marks differ. The court is divided into two equal parts by a net
attached to the posts at a height of 1.55 m1.55 m.

3. Net
A badminton net is 21/221/2-feet deep and is raised 5 feet high across the center of the
badminton court, over the net line. Often made from vinyl mesh, most nets have a leather or
cotton top.
4. Shuttles
The shuttlecock is made of a semi-spherical piece of cork coated with leather. On it are attached
16 real goose feathers forming a cone. A shuttlecock must weigh between 4.74 gand 5.5 g5.5 g.
5. Rackets
Badminton rackets are made from lightweight materials that are durability such as aluminum,
steel, and carbon fiber. The overall length limit must not be wider than than 9.06 inches. The
strings on the racket must range from .03 inches thick. The overall weight of the racket cannot
exceed 3.2 0z.

6.
7. Badminton Uniform
Badminton athletes wear shorts/skirts and short sleeved shirts and any combination of colors is
permissible. In doubles, both players must wear the same clothing, which has their names on the
back of the shirts. Shoes are usually flat but there are no official standards or specifications.

8. Badminton, like other sports, is an activity that requires physical actions at a certain level of
skill and ability where players compete under a set of rules. Whereas, it is necessary to learn the
basic of badminton in order to properly play the game. Nonetheless, understanding how the game
is played is most essential. Basic badminton skills and rules are as follows:
9. Grip
You will want to learn how to hold your racket with the forehand to hit shuttles on that side of
your body and backhand to hit on the opposite side. You will use a forehand grip to hit above
your head as well. You can hit the shuttle using a backhand grip with your elbow up or down. It
is good to practice hitting with these grips to improve your skills.
10. Basic Ways of Gripping the Racket
A. Forehand
This grip is used to hit shots that are on the hand facing the direction of the stroke and around the
head shots.
B. Backhand Grip
This grip is used to hit shots that are on the back of the hand facing the direction of the stroke,
with the arm across the body.
2. Footwork
Your footwork can bring more success to your game if you learn the basics of moving on the
court and practice them. Your ready position should include standing in the center of the court if
you are playing singles and bending your knees with your body relaxed and waiting for play.
Move your feet by shuffling them or gliding from left to right and stepping or lunging forward.
To move backward, go fast enough that you get behind the shuttle to hit it hard enough.
3. Serving Fundamental Skills
Four types of badminton serves include: 1) the high serve to move your opponent to the back of
his or her side of the court; 2) the low serve to make your opponent have to get under the shuttle;
3 ) the flick serve that is used occasionally to confuse your opponent who thinks you are going to
hit a low serve; and, 4) the drive serve where you hit the shuttle low, fast and to the rear of the
receiver's court as a strategy move that will result in a missed hit.
4. Scoring
A match is the best of three games. The winner of each game is the first player(s) to reach 21 , by
two clear points. At 20 -all, the side which scores two consecutive points shall win that game. At
29 -all, the side scoring the 30 th point shall win that game. A point is scored by winning a rally.
Points are scored regardless of who is serving and the side who wins the point serves the next
point. The side winning a game serves first in the next game. Simple badminton rules include a
scoring system where you play until you score 21 points.
5. Singles
To begin a singles game of badminton you will serve from the right side of the court. After the
initial serve, the position depends on the server's score. If your score is even, you serve from the
right and if it is odd you serve from the left. In addition, if the server wins the rally he will
continue to serve, and if the receiver wins, the next serve goes to the receiver.
11. 6. Doubles
In doubles play, serving goes back and forth between partners. The serving side is the same as in
singles play in terms of even score serves from right and odd score from left. The serving partner
alternates court sides if he/she continues to score during a rally and will serve until a rally is lost.
When the serve comes back to the team, the partner will serve next.
7. Sports Terminologies
12. Ace: An outright point from a serve that is not even touched by the receiver.
13. Lift: A shot played from beneath the height of the net, normally played high to the back of
the court.
14. Smash: A hard, overhead shot, hit directly down into the opposition's court.
15. Clear: A shot hit deep into the opponent's court.
16. 8.Additional Rules
The Badminton World Federation rules state that there is a 60 -second interval when the winning
team scores the 11 th point. In addition, two-minute intervals are taken between games. If a
match reaches three games, there is a change of ends when the winning side scores 11 points.