Sports mechanism in coping with stress, engaging in sports can improve your mental/physical self-confidence
Sports can be a form of meditation or boost the mind. (concentrating stimulated)
Reduction of flight or fight response, sports or physical activity metabolizes the hormones
Components of Health-Related Fitness (HRF)
Body composition (body fat percent)
Muscular endurance
Cardiorespiratory endurance
Muscular strength
Flexibility
Body composition
Ratio between lean body mass and fat body mass, percentage of fat, bone and muscle in your body
Muscular endurance
Ability of a muscle to exert force consistently and repetitively over a long period of time, how many times you can move a weight without getting exhausted
Cardiorespiratory endurance
Ability of the heart, lungs and blood vessels to supply oxygen to the body during moderate to vigorous exercise
Muscular strength
Greatest amount of force that can be generated from a single maximal effort, the amount of force you put out or the amount of weight you can lift
Flexibility
Ability of a joint or series of joints to move through an unrestricted, pain-free range of motion
Barriers to physical activity
Previous injuries
Cost of activities
Scheduling conflicts
Barriers to proper diet
Lack of discipline
Insufficient knowledge of food preparation
Limited budget
Limited options
Principles of physical activity
Overload
Progression
Specificity
Reversibility
Overload
Doing more than normal, the most basic principle for improvement to happen
Progression
Gradual increase in exerting effort, not too slowly or too rapidly
Specificity
Overloading must specifically train a desired body part using the appropriate type of exercises
Reversibility
Muscle development will be reversed if regular movement and execution ceases
FITT components
Frequency
Intensity
Type
Time
Frequency refers to the number of times a physical activity is done each week
Intensity is the rate at which the activity is performed, the magnitude of the effort required to perform an activity
Type is determined by following the principles of progression and specificity, the activity that challenges the body to adapt
Time is the duration or length of the session, the more intense the work, the less time it is performed
Target heart rate
60-80% of heart rate reserve, calculated as 60-80% of (maximum heart rate - resting heart rate) + resting heart rate
Badminton
Played on a court, objective is to hit the shuttlecock over the net onto the opponent's side, uses a lightweight racket, played in a rally format, requires speed, agility and endurance
Badminton techniques
Serving
Smashing
Clearing
Dropping
Badminton strategies
Attacking, defending, counterattacking
Badminton grip
Forehand grip, backhand grip
Badminton footwork
Back-and-forth steps, side steps, jump steps
Badminton serves
High serve, low serve
Badminton drop shot
A shot played close to the net, just clearing it, to catch the opponent off guard
Badminton smash
A powerful attacking shot hit with great force downward towards the opponent's court
Badminton net shot
A shot played close to the net to deceive the opponent and force a weak return