P. E. 3rd quarter

• Sport -an activity that requires physical skill where individual or teams compete under a set of rule.
• They are 3 types of sport

  • Individual
  • Dual
  • Team
• Stress - Biological and psychological response experiences on encountering a threat.
• 1. Sport improve mood
  2. Sports improve concentration
  3. Sports reduce stress and depression
  4. Sports improve sleep habits
• Principles of Physical Activity

  • Overload Principle
  • Principle of Progression
  • Principle of Specificity
  • Principle of Reversibility/Disuse
• Overload Principle


  Doing more than normal for improvement to happen. For the skeletal muscles to get stronger, additional load must be added and greater load exerted than what was used before.
• Principle of Progression


  A gradual increase in exerting effort or load that is done not too slowly, nor too rapidly. This principle aids safe and effective results.
• Principle of Specificity


  Overloading must specifically train a desired body part for it to improve. For example, cardiovascular fitness may only improve flexibility to a small degree, and so jogging and running will not be a part of the exercise program for developing flexibility. Instead, select exercises with emphasis on stretching out the muscles and joints. Use the appropriate type of exercise that directly improves your target muscles.
• Principle of Reversibility/Disuse


  Development of muscles will take place if regular movement and execution is done, and if activity ceases, it will be reversed. This shows that benefit and changes achieved from overload will last only if training is continuous. The effect of training is lost if the training is discontinued.
• Frequency of exercise


  The number of times a physical activity is done in each week
• Recommended exercise frequency (American College of Sports Medicine guidelines)

  • 3-5 days per week
  • Most days of the week with a combination of light-moderate-vigorous activity (for more optimal results)
• Intensity


  The rate at which the activity is performed
• Intensity


  The magnitude of the effort required to perform an activity or exercise
• Intensity level varies from one person to another
• Determination of intensity


  Depends on individual factors such as exercise experience, relative level of fitness, and needs of fitness
• Determining target intensity level

  1. Computing the target heart rate (THR) range based on the results of an exercise stress test

  2. Considering the resting and exercise heart rate, with 60% to 80% intensity level
• Type of activity


  Determined by following the principle of progression and specificity
• Type of activity


  Selects the type of physical activity that challenges the body to accept an increase of work and that answers your need
• Time


  The duration or the length of session of a physical activity
• Time


  Inversely related to Intensity - the more intense a work is done, the shorter time it is performed
• The Three (3) Phases of Exercise

  • warm-up -will warm your body and get you ready to work out. It raises the temperature of your body, loosens your muscles, and warms up your joints to get you ready for work.
  • Workout - is an exercise or practice session aimed at improving fitness, as in athletic competition.
  • cool down - is a vital part of your workout. It may last 5-10 minutes, including stretches or gentle variations of the movement you've made during your workout.
• Clear


  A shot hit deep to the opponent's back court
• Court


  Area of play, as defined by the outer boundary lines
• Drive


  A fast and low shot that makes a horizontal flight over the net
• Drop


  A shot hit softly to fall rapidly and close to the net on the opponent's side
• Half-court Shot


  A shot hit low and to midcourt, used effectively in doubles against the up-and-back formation
• Kill


  Fast, downward shot that cannot be returned; a "put away"
• Net Shot


  A shot hit from the forecourt that just clears the net and drops sharply
• Push Shot


  A gentle shot played by pushing the shuttle with little wrist motion, usually from net or midcourt to the opponent's midcourt
• Racket


  Instrument used by player to hit shuttlecock
• Rally


  Occurs when the players hit the shuttlecock back and forth several times before one side scores a point
• Service Court


  An area into which the serve must be delivered; different for singles and doubles play
• Shuttlecock


  The name for the object that players hit, made of a ball of cork or rubber with a crown of feathers in an open conical shape
• Smash


  The shot that can see you take control of the game in that particular point. It's a quick, powerful shot, hit from high up downwards and aimed at the opponent's court
• Match


  Series of games
• Shadow Play


  A practice of the badminton basic skills without hitting a shuttlecock