1. Exercise
Program:
Individual and
Dual Sports

2. • Undertakes physical activity and physical fitness assessments.
(PE7PF-Ia-h23)
• Describes the nature and background of the sport. (PE7GS-Id-5)
• Executes the skills involved in the sport. (PE7GS-Idh-4)
• Monitors periodically one’s progress towards the fitness goals.
(PE7PF-Id-h28)
• Distinguishes from fallacies and misconceptions about the
physical activity participation.(PE7PF-Id29)
OBJECTIVES

3. Match the athletic Items that go together.

4. Match the athletic Items that go together.

5. Running in humans is associated
with improved health and life
expectancy. It also a method of
terrestrial locomotion allowing
individual and also other animals to
move rapidly on foot.
INDIVIDUAL SPORTS:
RUNNING

6. It is type of Step characterized by an aerial phase in which
all feet are above the ground. This is in contrast to walking,
where one foot is always in contact with the ground, the
legs are kept mostly straight and the center of gravity
vaults over the stance leg or legs in an inverted pendulum
fashion. The term running can
refer to any of a variety of speeds
ranging from jogging to sprinting.
INDIVIDUAL SPORTS:
RUNNING

7. a) Body Position:
• Stand tall with your body slightly leaning forward and
be ready to move for your next stride.
• Keep your knees bent and stand on your one leg,
balancing on the ball of your foot.
• Your shoulders should rest just in front of your hips.
• Your stomach should be “tight” and the back flat.
BASIC RUNNING TECHNIQUES

8. b) Arm Action:
• the movement of your arm should be
straight
• swinging hands moving up but not
across your body to your cheek and
passing down into your pockets.
BASIC RUNNING TECHNIQUES

9. c) Mid-foot technique:
• heel-striking may cause unwanted stress and
pressure on your joints this will make you not to run
so fast.
• Mid-foot strike is believed to prevent serious injuries
and minimize pain and soreness.
d) Knee Lift:
• make sure you do the opposite and reciprocal arm
action and leg action like left arm forward and knee
BASIC RUNNING TECHNIQUES

10. A. Upper body movement
Seated Arm Swing
• Start in a seated position, legs extended out in front
with feet dorsiflexed, with tall posture and
retracted/depressed shoulders.
• Begin to exchange each hand position by rotating at
the shoulder nice and steady.
• As the pattern sets in, continue to steadily increase
the speed to challenge perfect forward backward
What are the basic skills involved in running?

11. B.Lower Body Movement
• Knee Lift and Foot Action
• Lifting your feet far from the floor may result in
giving more stress on the hamstring.
• Try to land your foot on your mid-foot and
immediately roll your foot forward with the ball of
your foot or toes and spring off the floor.
• Try to go running soft, springy, and not to be hard
and noisy.
What are the basic skills involved in running?

12. C.Wall Drill Running
• Stand facing a wall. Place hands on wall and lean
forward so ears, shoulders, hips, knees, and ankles
are in a straight diagonal line at about a 45-degree
angle as if you are pushing the wall.
• Lift right knee and foot off the ground towards wall
and hold. Replace and alternate legs. Run in place
by quickly alternating legs.
What are the basic skills involved in running?

13. Badminton

14. The game of badminton originated in Siam, China
over 2,000 years ago. It was brought to England in
1870 and was played somewhat like tennis. After
being played in Canada, badminton arrived in
America and has been popular since 1929. Since
1992, badminton has been an Olympic sport, with
bird speeds reaching 100 m.p.h.
BADMINTON

15. Badminton is played as a singles or doubles game with
one or two players on a side. The object of the game is to
hit the shuttlecock or “bird” back and forth with a racket
across a net five feet high at its center. The bird should be
hit with such speed and accuracy that the opponent is
unable to return the shot successfully. The game can either
be fast or slow paced, depending on the skill level of the
players.
BADMINTON

16. Game Rules/Scoring
Players
1. Singles – one player on a side.
2. Doubles – two players on a side.
3. Mixed Doubles – one male and one female
partner opposing a male and female opponent.
BADMINTON

17. Scoring
1. Rally scoring allows for a point to be won by either team
regardless of which team is serving.
2. Both singles and doubles games are won with 21 points.
3. The side winning a rally adds a point to their score.
4. At 20 all, the side that gains a 2 point lead first, wins that game.
5. At 29 all, the side scoring the 30th point wins that game.
6. In the third game of singles and doubles, players change sides
when a side scoresmpoints.
7. A match is won by winning two out of three games.
BADMINTON

19. 1. Forehand
The forehand grip is mainly used for forehand overhead
shots. It’s an easy grip to learn, and also provides a useful
reference point for learning the other grips.
·Mostly used for forehand overhead shots
·Easy to learn, and also a useful reference for learning the
other grips
·Like holding an axe—but relaxed, not tight!
Correct finger positioning on the racket handle
What are the kinds of grip in badminton?

20. FOREHAND

21. 2. Backhand
The backhand grip, also known as the thumb grip, is
similar to the forehand grip except the complete
bottom of the thumb is in contact with the 3rd bevel
and the index finger is lowered down to a position
below the thumb. (Wikipedia)
What are the kinds of grip in badminton?

22. BACKHAND

23. What are the
skills needed to
execute to a
badminton
game?

24. 1. Six corner footwork
• Move toward the shot with short steps
and end with a long stride.
• Most shots are played with the body at
right angles to the net.
• In the ready position, the knees are
slightly bent, and the body weight is on
the balls of the feet.

25. 1. Six corner footwork

26. 2. Shadow Badminton
It's a practice that requires you to
move in a game like way without
striking a shuttle. It's not complex,
you just move around the court (or
an imaginary court) as you would
in a game.

27. 2. Shadow Badminton

28. 3. Wall Drill
This badminton drill is done by
simply hitting the shuttlecock with
your racket against a wall in either
backhand or forehand grip. Wall
drill is used to strengthen the
muscles in your arms and wrist.

29. 3. wall drill

30. 4.Multi-feed drill (Drop, Fly,
and Smash)
It is a drill where a coach or feeder
hits or throws a shuttle, one after
another, for the players to return.

31. 4.Multi-feed drill (Drop, Fly, and Smash)

32. Kinds of shots
1. Clear- shot hit deep to the opponent's back. The
high clear is a defensive shot, while the flatter
attacking clear is used offensively.
2. Smash - an attacking shot made at the limit of
one’s upward reach and slightly in front of the
shoulder. shot hit with power and speed downward
to your opponent's court. The angle and the
steepness of the shuttle's trajectory will make it hard
for your opponent to retrieve.

33. Kinds of shots
3. Drive -his is a safe shot in badminton and if played
correctly it will force an opponent to hit an upward
return, giving the other player a chance to attack.
4. Drop Shot- Drop Shots are delicate badminton
shots that can win you points outright if executed well
with deception. These shots can be played both on
the forehand and backhand sides. Use the
badminton drop shot to move your opponent to the
frontcourt.

34. Kinds of shots
5. Net shot – These shots are played from around the
net area back to your opponent's net area.

35. badminton racket

36. Kinds of Serves
1. High a deep (single) – This type of serve is usually
executed when you want the shuttle to land at the
back end of the court. A good high serve must have
the shuttle dropping steeply downwards at the back
end of the court.
A high serve will prevent your opponent from
executing a strong smash. Instead, a lob or a drop is
more expected from your opponent (unless they
can do a jump smash).

37. Kinds of Serves
2. Low and short (doubles) – The low serve is used
when you want the shuttlecock to land in front of the
court (in front of your opponent). A GOOD low serve
will have the shuttlecock flying JUST ABOVE THE NET. If
not, your opponent will have the chance to dash
forward and smash the shuttle down to you. A low
serve, when executed beautifully, prevents your
opponent from making an offensive shot.

38. Kinds of Serves
3. Drive B (flick) – The “fake” low badminton serve
can also be used to trick your opponent (deceive
your opponent to expect a low serve). When you
stand in a low serve position, your opponent would
probably expect a low serve. However, push your
thumb and flick your wrist harder so the shuttlecock
flies HIGH and heads to the back of the court.

39. Kinds of Serves

40. Table tennis, also known as ping-pong and whiff-
whaff, is a sport in which two or four players hit a
lightweight ball, also known as the ping-pong ball,
back and forth across a table using small rackets.
TABLE TENNIS

41. The game takes place on a hard table divided by a net. Except
for the initial serve, the rules are generally as follows: players
must allow a ball played toward them to bounce one time on
their side of the table and must return it so that it bounces on
the opposite side at least once. A point is scored when a player
fails to return the ball within the rules. Play is fast and demands
quick reactions Spinning the ball alters its trajectory and limits
an opponent's options, giving the hitter a great advantage.
TABLE TENNIS

42. TABLE TENNIS

43. TABLE TENNIS

44. TABLE TENNIS

45. • ·Player should stand and serve on either side of
the table across his/her opponent. Let the ball
bounce first on your side of the table before
landing on the opponent’s side
• Service alternates every after two points
SERVICE

46. • Ready Position
-The racket should be in front of your body with one foot
slightly forward and bend your knees leaning forward. (make
sure to use your strong side which is either your left foot or
your right foot)
• Back swing
-Move your one foot into the side position, same with the
other foot. Then, rotate your hips and waist backward with
your arms moving backward and the elbow facing downward.
FOREHAND GRIP

47. • ·Ready Position
-The racket should be placed in front of the body with feet
and shoulder wide apart and square on the table. Then,
bend your knees slightly forward.
• ·Backswing
-The movement of the racket should be coming from the
waist while the wrist should slant backward and rotate
behind your waist and hips
BACKHAND GRIP

48. GRIP

49. WRITTEN ACTIVITY:
Directions: Answer the following question in essay form. Your essay should be
as well organized and as carefully written as you make it.
1. Why physical activities are important? Justify your answer.
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2. What are the benifits of knowing the basic skills in sport.?
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