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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