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• 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