Table of Contents

Contents
Preface………………………………………………………………………………. iii
Unit
1 All about Fitness

Lesson 1: Facts on Fitness and Health…………………… 3
Challenge Your Mind…………………………………….. 11

Lesson 2: Physical Fitness: Its Importance…………….. 13
Meaning of Physical Fitness…………………………… 14
Seven Dimensions of Well-Being……………………. 14
Risk Factors…………………………………………………. 15
Key Recommendations………………………………….. 17
Group Challenge…………………………………………… 19

Lesson 3: Motivation in Physical Fitness and
Stress Management……………………………………… 21
Motivation in Physical Fitness……………………….. 22
Health Benefits of Physical Fitness ………………… 22
Causes and Effects of Stress…………………………… 23
Causes and Effects in Teenagers……………………… 24
Effects of Stress……………………………………………. 24
Coping of Stress……………………………………………. 24
Challenge Your Mind…………………………………….. 27

Lesson 4: Fitness Testing and Assessment………………. 29
Categories of Physical Fitness………………………… 30
Formula for Computing Body Mass Index……….. 32
Guidelines for the Pupils in Taking the
Physical Fitness Test…………………………………. 33
Challenge Your Mind…………………………………….. 35

Lesson 5 & 6: Fitness Testing and Evaluation………… 41
The Tests: (Day 1)………………………………………… 42
Challenge Yourself………………………………………… 45
The Tests: (Day 2)………………………………………… 47
Challenge Yourself………………………………………… 51
Challenge Your Mind…………………………………….. 53

2 Aerobic Exercises
Lesson 7: Aerobics………………………………………………… 57
History of Aerobics……………………………………….. 57
Types of Aerobics…………………………………………. 58
Benefits of Aerobics:…………………………………….. 60
Challenge Your Mind…………………………………….. 61

Lesson 8: Aerobics Program………………………………….. 63
Aerobic Program…………………………………………… 63
Cardiovascular Endurance……………………………… 64
Challenge Your Mind…………………………………….. 65

Lesson 9: Sample Aerobic Routines……………………….. 69
Move That Body: Sample Aerobics Routines…… 69
Aerobic Routine 1…………………………………………. 69
Aerobic Routine 2…………………………………………. 70
Aerobic Routine 3…………………………………………. 71
Aerobic Routine 4…………………………………………. 72
Aerobic Routine 5…………………………………………. 75
Group Challenge ………………………………………….. 79

Lesson 10: Organizing Fitness Programs
for the Community……………………………………… 81
Phases in Organizing Fitness Activities……………. 82
Group Challenge…………………………………………… 83

3 Individual and Dual Sports

Lesson 11: Brief History of Badminton,
Facilities and Equipment………………………… 87
Brief History and Origin of Badminton……….. 88
Contemporary Badminton…………………………. 88
Important Dates in the History of Badminton. 89
Facilities and Equipment…………………………… 90
Challenge your Mind………………………………… 95

Lesson 12: Fundamental Skills and Drills—Grip
Skills and Drills……………………………………….. 97
Kinds of Grip…………………………………………… 98
Activity…………………………………………………… 101

Lesson 13: Fundamental Skills and Drills—
Stroke and Footwork………………………………. 103
Stroke……………………………………………………… 103
Footwork…………………………………………………. 107
Basic Footwork Techniques………………… 110
Activity 13.1 Shadow Drills……………………… 111
Activity 13.2 Basic Footwork Drill
with a Shuttle…………………………………….. 113
Activity 13.3 Advance Footwork Drill……….. 115

Lesson 14: Fundamental Skills and Drills—
Badminton……………………………………………… 117
Basic Badminton Serve……………………………… 118
Activity 14 Singles Serves and Returns………. 123

Lesson 15: Fundamental Skills and Drills—
Kinds of Shots………………………………………… 125
Types of Clear Shots…………………………………. 125
Drop Shot………………………………………………… 128
Activity 15 On the Four Kinds of Shots……… 133
Challenge Yourself……………………………………. 135

Lesson 16: Badminton Strategies………………………. 137
Singles Play…………………………………………….. 138
Activity 16 (Singles and Doubles)……………… 143

Lesson 17: Significance of Physical Fitness,
Nutrition, Strengthening and
Conditioning in Badminton…………………….. 145
Badminton Program on Fitness
and Nutrition…………………………………….. 145
Expand Your Knowledge on Strengthening
and Conditioning……………………………….. 146
Activity 17………………………………………………. 149

4 Team Sports

Lesson 18: Basketball: Its History, Facilities,
Equipment and Objectives
of the Game……………………………………………. 153
History of Basketball………………………………… 153
The Original 13 Rules of Basketball…………… 155
Objective of the Game………………………………. 157
Facilities and Equipment…………………………… 157
Challenge Your Mind………………………………… 161

Lesson 19: Fundamental Skills and Drills—
Dribbling………………………………………………… 163
Fundamental Skills…………………………………… 164
Challenge Your Skills……………………………….. 167
Challenge Your Skills……………………………….. 169
Challenge Your Skills……………………………….. 171
Challenge Yourself……………………………………. 173

Lesson 20: Fundamental Skills and Drills—
Passing and Receiving…………………………….. 175
Passing……………………………………………………. 176
Type of Passing………………………………………… 176
Challenge Your Skills……………………………….. 177
Challenge Your Skills……………………………….. 179
Challenge Your Skills……………………………….. 181
Challenge Your Skills……………………………….. 185
Challenge Your Skills……………………………….. 187
Challenge Your Skills……………………………….. 189
Challenge Yourself……………………………………. 191

Lesson 21: Fundamental Skills and Drills—
Shooting…………………………………………………. 193
Improving General Techniques…………………… 193
Shooting………………………………………………….. 194
Challenge Your Skills……………………………….. 199

Lesson 22: Volleyball: Its History, Facilities and
Equipment……………………………………………… 203
History of Volleyball…………………………………. 203
Facilities and Equipments………………………….. 206
Challenge Your Mind………………………………… 209

Lesson 22: Fundamental Skills and Drills……………… 211
Passing……………………………………………………. 211
Serving……………………………………………………. 212
Types of Service……………………………………….. 213
Receiving the Serve………………………………….. 216
Challenge Your Skills……………………………….. 221
Activity 23………………………………………………. 221
Challenge Yourself……………………………………. 223

Lesson 24–25: Planning and Organizing Sports
Clinic/Tournament for the Youth
in the Community…………………………………… 225
Phases in Organizing SportsClinic/
Tournament……………………………………….. 226
Group Challenge………………………………………. 227
Activity 24………………………………………………. 227

Appendices
1. Terminologies, Mechanics and Rules
and Regulations in Playing Badminton……………. 229
2. Terminologies, Mechanics and Rules
and Regulations of Basketball………………………… 246
3 Terminologies, Mechanics and Rules
and Regulations of Volleyball…………………………. 261

Bibliography…………………………………………………………………….. 265