LESSON 1

1. INDIVIDUAL SPORTS
NATURE OF SPORTS
ATHLETICS
A game, competition, or similar activity, done GYMNASTICS
for enjoyment or as a job, that takes physical  THROWS
effort and skill and is played or done by RYTHMIC
following particular rules.  JUMPS
ARTISTICS
TYPES OF SPORTS  RUNS
1. INDIVIDUAL AEROBICS
2. DUAL
3. TEAM COMBATIVE

How to Prevent Sports Injuries - Six Rules  BOXING

You Can Use to Prevent Sports Injury PENCAK SILAT
o Be in proper physical  TAEKWONDO
condition to play a sport. ARNIS
Keep in mind the weekend  KARATEDO
WUSHU
warrior has a high rate of
 JUDO
injury.
o Know and abide by the rules ARCHERY BILLIARDS
of the sport. The rules are CHESS SWIMMING
designed, in part, to keep
things safe. 2. INDIVIDUAL/DUAL SPORTS
o Wear appropriate protective
 BADMINTON
gear and equipment.
 TABLE TENNIS
o Rest. Athletes with a high  TENNIS
number of consecutive days of DUAL SPORTS
training, have more injuries.  DANCESPORTS
o Always warm up before  BEACH VOLLEYBALL
playing. Warm muscles are
less susceptible to injuries. 3. TEAM SPORTS
 BASKETBALL  FOOTBALL
 VOLLEYBALL  FUTSAL
 BASEBALL  SOCCER
 SOFTBALL  SEPAK TAKRAW
- Fitness programs that are prescribed to
improve the individual’s overall
health
LESSON 2:PHYSICAL FITNESS
COMPONENT RE: SPORTS Pertains to the total functioning of the body.
 Body Composition- the relative
Physical Fitness percentage of muscle, fat, bone and
-is the body’s ability to function efficiency and tissues that comprise the body.
effectively.  Muscular Endurance- ability of the
- ability of the individual to do daily task muscles to repeatedly exert
without undue fatigue but has extra reserve in themselves. Can repeat movements for
case of emergency long period without undue fatigue.
- It is measurable set of characteristics that is  Strength- the ability of the muscles to
determined by exercise habits. exert an en external force or to lift a
heavy weight
2 Types of Related Components  Cardiovascular Fitness- the ability of
the heart, blood vessels, blood and
1. Health-Related Fitness respiratory system to supply fuel and
oxygen to the muscles and the ability
 of the muscles to utilize fuel to allow
sustained exercise. Can persist in 2. GLYCOLYTIC ENERGY SYSTEM OR
physical activity for relatively long LACTIC ANAEROBIC ENERGY
periods without undue stress. SYSTEM
 Flexibility- the range of motion - Anaerobic Lactic is also known as the
available in a joint. Can move body glycolytic energy system, an energy
joints through a full range of motion system that supplies energy for
in work and in play. medium to high intensity physical
2. Skill-Related Fitness activities. These high intensity
- fitness components important for success in activities usually last from ten seconds
skillful activities and athletic events. They to two minutes.
called skill-related because people who - As your ATP-CP system pops out,
possess them find it easy to achieve high level your glycolytic system steps in and
of performance in motor skills, such as those keep you moving for about another
required in sports. minute or so before it also begin to run
- Refers to the quality of one’s movement out of fuel.
skills. Example dance routine in cheerdance.
 Agility- the ability to rapidly and
accurately change direction of 3. OXIDATIVE SYSTEM or AEROBIC
movement of the entire body in space. SYSTEM
 Power- the ability to transfer energy
into force at fast rate. Ability of the - Aerobic energy system provides
muscles to released maximum force. energy for low intensity physical
 Balance- the maintenance of activities that last from two minutes to
equilibrium while stationary or while a few hours. Aerobic energy system,
moving. compared to ATP-CP and glycolytic
 Reaction Time- the time elapsed energy system, requires much longer
between stimulation and the oxygen in muscles in doing physical
beginning of reaction to that activities like long distance swimming
stimulation. running and playing sports (e.g.
 Coordination- the ability to use the basketball, soccer, futsal).
senses with the body parts to perform - Is the slow-burning heating system, it
motor tasks smoothly and accurately. is fueled mainly on the fat and
 Speed- the ability to perform a glucose, and it is the only one that
movement in a short period of time. directly needs oxygen to function
among 3 metabolic pathways that
support exercise.
LESSON 3 - The most essential energy system of
SPORTS RE: ENERGY SYSTEM all, constantly dynamic and generates
tons of energy. Supports long-
THREE TYPES duration, lower-intensity activities like
walking, distance running.
1. Anaerobic A-Lactic (ATP-CP) OR
ADENOSINE TRIPHOSPHATE-
CREATINE PHOSPHATE (ATP-CP)
Energy System
- the “Quick System”
- Anaerobic A-Lactic or ATP-CP is a
dominant source of muscle energy for high
intensity physical activities. It provides
high bursts of start up energy that lasts
around ten seconds or less. ATP-CP
provides immediate energy without
requiring any oxygen (anaerobic) and does
not produce lactic acid (a-lactic).
- Supports very brief , high intensity
activities like a single-effort vertical jump.
Example: Lifting in cheer dance.
Energy Intensity Duration Lactic Acid Oxygen Examples
System Production Requirement

Anaerobic A High Lasts 10 Does not Does not require Shot put, 100-meter
Lactic seconds or produce lactic oxygen sprint
less acid
Anaerobic Medium to Lasts 10 Produces lactic Does not require 400m to 800m sprint
Lactic High seconds to 2 acid oxygen
minutes
Aerobic Low Lasts 2 Does not Requires oxygen 3-km run, long
Energy minutes to a produce lactic distance swimming,
System few hours acid playing sports (e.g.
basketball, soccer,
futsal)
4. RELAY RACES
Relay races are the only track and field event
LESSON 4: in which a team of runners directly compete
against other teams.[46] Typically, a team is
ATHLETICS made up of four runners of the same sex. Each
runner completes their specified distance
-The father of Athletics is Baron Fier (referred to as a leg) before handing over a
Coubertin. baton to a teammate, who then begins their leg
-Originated in Athens, Greece upon receiving the baton. There is usually a
-From the greek word Athlos means “contest” designated area where athletes must exchange
the baton. Teams may be disqualified if they
RUNNING fail to complete the change within the area, or
if the baton is dropped during the race. A team
1. SPRINT may also be disqualified if its runners are
-Races over short distances, or sprints, are deemed to have wilfully impeded other
among the oldest running competitions. competitors.
Sprinting events are focused around athletes There are two very common relay events: the
reaching and sustaining their quickest possible 4×100 metres relay and the 4×400 metres
running speed. relay. The 4 × 100 m event is run strictly
Athletes remain in the same lane on the within the same lane on the track, meaning
running track throughout all sprinting events. that the team collectively runs one complete
-Three sprinting events are the 100 metres, circuit of the track. Teams in a 4 × 400 m
200 metres, and 400 metres. event remain in their own lane until the runner
2. MIDDLE DISTANCE of the second leg passes the first bend, at
The most common middle-distance track which point runners can leave their lanes and
events are the 800 metres, 1500 metres and head towards the inner-most part of the circuit.
mile run, although the 3000 metres may also For the second and third baton change overs,
be classified as a middle-distance event. teammates must align themselves in respect of
Runners start the race from a standing position their team position – leading teams take the
along a curved starting line and after hearing inner lanes while teammates of the slower
the starter's pistol they head towards the teams must await the baton ON OUTER
innermost track to follow the quickest route to LANES.
the finish. HURDLING
3. LONG DISTANCE Races with hurdles as obstacles were first
There are three common long distance running popularised in the 19th century in England.
events in track and field competitions: 3000 By far the most common events are the 100
metres, 5000 metres and 10,000 metres. In metres hurdles for women, 110 m hurdles
terms of competition rules and physical for men and 400 m hurdles for both sexes.
demands, long distance track races have much
in common with middle-distance races, except JUMPS
that pacing, stamina, and race tactics become 1. LONG JUMP
much greater factors in performances. The long jump is one of the oldest track and
field events, having its roots as one of the
events within the ancient Greek pentathlon women's competition using a 4 kg (8.82 lb)
contest. The athletes would take a short run up shot
and jump into an area of dug up earth, with the 2. DISCUS THROW
winner being the one who jumped farthest. In the discus throw, athletes compete to throw
Athletes sprint along a length of track that a heavy disc the farthest. In standard
leads to a jumping board and a sandpit. The competitions, athletes throw the disc from a
athletes must jump before a marked line and set circular arc and take turns in a series of
their achieved distance is measured from the throw, with the singular
nearest point of sand disturbed by the athlete's best effort deciding the victor. The discus
body. implement was standardised to 2 kg
(4.4 pounds) in
2. TRIPLE JUMP weight and 22 cm (8 inches) in diameter .
Similar to the long jump, the triple jump takes 3. JAVELIN THROW
place on a track heading towards a sandpit. As an implement of war and hunting, javelin
Originally, athletes would hop on the same leg throwing began in prehistoric times. The
twice before jumping into the pit, but this was modern event features a short run up on a track
changed to the current "hop, step and jump" and then the thrower releases the javelin
pattern from 1900 onwards before the foul line. The current javelin
specifications are 2.6 to 2.7 m in length and
3. HIGH JUMP 800 grams in weight for men, and 2.2 to 2.3 m
Athletes have a short run up and then take off and 600 g for women.
from one foot to jump over a horizontal bar 4. HAMMER THROW
and fall back onto a cushioned landing area. Featured events such as throwing either a
weight attached to a rope, a large rock on a
wooden handle, or even a chariot wheel on a
THROWING wooden axle.[90] Other ancient competitions
1. SHOT PUT included throwing a cast iron ball attached to a
The genesis of the shot put can be traced to wooden handle – the root of the term "hammer
pre-historic competitions with rocks. throw" due to their resemblance to the tools.
Cannonball throwing competitions within the The weight of the metal ball was set at
English military provided a precursor to the 16 pounds (7.26 kg) while the attached wire
modern sport. The term "shot" originates from had to measure between 1.175 m and 1.215 m.
[91]
the use of round shot-style ammunition for the
sport. This was amended to a circle area with a
seven-foot diameter and the weight of the shot LESSON 5
was standardized to 16 pounds (7.26 kg) and a BADMINTON
The game may have originally developed
among expatriate officers in British India,[8]
where it was very popular by the 1870s. Early
on, the game was also known as Poona or
Poonah after the garrison town of Pune.

BADMINTON
Games employing shuttlecocks have been
played for centuries across Europe, but the
modern game of badminton developed in the
mid-19th century among the British as a
variant of the earlier game of battledore and
shuttlecock. ("Battledore" was an older term
for "racquet".)[4] Its exact origin remains
obscure. The name derives from the Duke of Equipment and Facilities
Beaufort's Badminton House in
Gloucestershire,
 COURT  RACKET
 NET  SHUTTLECOCK
 POST
Court Equipment
The court is rectangular and divided into
halves by a net. Courts are usually marked Racquets
for both singles and doubles play. The Badminton racquets are lightweight, with top
doubles court is wider but shorter than the quality racquets
singles court. weighing between 70 and 95 grams (2.5 and
3.4 ounces)
Net not including grip or strings.
The net is 1.55 metres (5 ft 1 inch) high at the Badminton strings are thin, high performing
edges and 1.524 metres (5 ft) high in the strings with thicknesses
centre. The net posts are placed over the ranging from about 0.62 to 0.73 mm.
doubles sidelines, even when singles is played.
Shuttlecock
The minimum height for the ceiling above the
court is not mentioned in the Laws of A shuttlecock with a plastic skirt
Badminton. Nonetheless, a badminton court Shuttlecocks with feathers
will not be suitable if the ceiling is likely to be
hit on a high serve. A shuttlecock (often abbreviated to shuttle;
also called a birdie) is a high-drag projectile,
with an open conical shape: the cone is formed
from sixteen overlapping feathers embedded
into a rounded cork base.

BASIC SKILLS
 SERVICE  DROP
 GRIP  CLEAR
 STROKE  BASIC FOOTWORK
 SMASH
STROKES
SERVING
- A stroke used to put shuttlecock into play
at the start of each rally.

 When the server serves, the

shuttlecock must pass over the short GRIP
service line on the opponents' court or
it will count as a fault.( Short/Long
service)
 At the start of the rally, the server and
receiver stand in diagonally opposite
service courts (Illegal Service)
 a badminton serve must be hit below
waist height and with the racket shaft
pointing downwards, the shuttlecock
is not allowed to bounce
 the players stand inside their service
courts. In singles, the server stands in
THE SHOTS
their right service court when their
score is even, and in her/his left
service court when her/his score is  Badminton Smash is the most potent
odd. (Wrong court) of all badminton shots. It can be
played
bothon the forehand and backhand sides. The
smash is a shot hit with power
and speed downward to your opponent's court.

 Backhand & Forehand Clear. The

purpose of the forehand clear is
used to force your opponent to the rear court.
It can be played as an attacking
shot or as a defensive shot. The attacking clear
is hit faster and flatter into the rear corners.

 badminton drop shot to move your Activity 2: TRUE or FALSE

opponent to the frontcourt. A slow DIRECTION: WRITE TAMA IF THE
drop shot shall land in your opponent's STATEMENT IS TRUE AND MALI IF THE
frontcourt area, as close to the net as STATEMENT IS FALSE.
possible. The point of impact is above the 1. Poona is the name of the game in
racket shoulder. India.
2. The court of singles in badminton is
SCORING wider than the court in doubles.
 Each game is played to 21 points, with 3. Shuttlecock is formed from 18
players scoring a point whenever they overlapping feathers embedded into a
win a rally regardless of whether they. rounded cork base.
 A match is the best of three games. 4. Service is a stroke used to put
 If the score reaches 20-all, then the shuttlecock into play at the start of
game continues until one side gains a each rally.
two-point lead (such as 24–22), except 5. The server stands in their right service
when there is a tie at 29-all, in which court when their score is odd.
the game goes to a golden point. 6. Forehand strokes are hit with the back
Whoever scores this point will win. of the hand leading like hitting with
Lets the knuckles.
If a let is called, the rally is stopped and 7. The smash is a shot hit with power
replayed with no change to the score. Lets may and speed downward to your
occur because of some unexpected disturbance opponent's court.
such as a shuttlecock landing on a court 8. A clear shot shall land in your
(having been hit there by players playing in opponent's frontcourt area, as close to
adjacent court) or in small halls the shuttle the net as possible.
may touch an overhead rail which can be 9. Each game is played to 21 points with
classed as a let. players scoring a point.
If the receiver is not ready when the service is 10. Fault is called when a players hitting
delivered, a let shall be called; yet, if the the shuttlecock twice before it goes
receiver attempts to return the shuttlecock, the over the badminton net.
receiver shall be judged to have been ready.

composition, athletic performance, and

recovery. In addition, athletes need to eat a
LESSON 7 variety of food to stabilize the condition of the
Four Types of Eating body. They need to eat regular meals and
snacks and get enough calories to fuel the
 Fueling for Performance body for training and athletic events. Athletes
Before heavy training, an athlete needs the also need to drink more fluids as compared to
right kind of food that can provide the proper non-athletes. This helps them to avoid
fuel for his or her energy requirement. There dehydration which can cause dizziness, muscle
should be a balance among all food groups: cramps, and lightheadedness.
carbohydrates, protein, fats, minerals,
vitamins, and water that will provide the body  Emotional Eating
what it needs for an effective and optimum Emotional eating is the practice of consuming
performance. Athletes usually practice this large amounts of food in response to emotions
sort of structured diet for good body instead of hunger. Many people turn to food as
a source of comfort, a stress reliever, or as a 1. Do you have a healthy eating habit? Why
reward. Eating as a coping mechanism is did you say so? Explain.
unhealthy because the problem is not
addressed. Eating makes someone feel better
for a while but the emotion (or its cause)
remains unaddressed. Overcoming this 2. In your self- check, what are some eating
unhealthy habit means teaching an emotional habits that you think should change? Why?
eater healthier ways to deal with stress and to
develop better eating habits. If it is not
resolved, emotional eating can lead to obesity
and weight gain. 3. What eating habits should you do? Why?

 Social Eating LESSON 8

Many times in our lives, we get invited to ASPECTS OF DEVELOPMENT
partake of all the scrumptious food on the
table during celebrations. Oftentimes, we 1. Physical - good physical fitness and
indulge even if we are not hungry for the sake confidence in your personal ability to take care
of being sociable and to not offend the host or of health problem.
the group. This is called Social Eating. Physically well individuals are physically
Sometimes, peer pressure is the reason why active, exercise regularly, eat a well-balanced
one feels compelled to consume more calories diet, maintain body weight, get sufficient
than planned. Social eating can directly affect sleep, practice safe sex, avoid harmful drugs
a person’s health, leading to obesity and other including tobacco and alcohol
health-related problems. While most of us try 2. Emotional - ability to understand your own
to maintain a good eating habit, attending feelings, accept your limitations, achieve
social events with lots of eating can get in the emotional stability.
way. This only makes a healthy eating habit - It implies the ability to express emotions
difficult to maintain. appropriately, adjust to change, cope with
stress in healthy way and enjoy life despite its
 Distracted Eating occasional disappointments and frustrations.
Have you tried eating while watching your (fun, happy, self confidence)
favorite show or sports team on TV? Eating 3. Mental- a state in which your mind is
while watching TV for extended periods of engaged in lively interaction with the world
time poses a serious risk to your health. Many around you.
do not pay attention to their meal as they are Implies that you can apply things you have
distracted with what they are watching, thus learned, create opportunities to learn more
they tend to eat more. Others spend time and engage your mind in lively interaction
eating junk food, sweets and soft drinks while with the world around you.
watching TV. This type of diet leads to 4. Social - the ability to relate well to others,
overweight, obesity, and even increased risk to both within and outside the family unit
diseases like diabetes and hypertension. Aside Endows you with the ease and confidence to
from consuming too much food, it promotes be outgoing, friendly and affectionate towards
an unhealthy lifestyle—leading a sedentary others. (Discipline, friendship, cooperation,
lifestyle rather than going out and doing teamwork, camaraderie)
physical activities. 5. Spiritual- the sense that life is meaningful,
Eating is important but we must learn to that life has a purpose, and that some power
manage it properly. Too much or too little brings all humanity together, the ethics, values
food consumed is unhealthy. It is better to and morals that guide you and give meaning
maintain a balanced diet and healthy lifestyle and direction to life.(self confidence, Fighting
to prevent illness. No one have control our spirit)
eating habits except ourselves.

Activity 3: I Realize VOLLEYBALL

Directions: Answer the following questions. In the winter of 1895[3], in Holyoke,

Massachusetts (United States), William G.
Morgan, a YMCA physical education director,
created a new game called Mintonette, a name player attacks the ball by jumping
derived from the game of badminton,[4] as a from behind the 3m line before hitting
pastime to be played (preferably) indoors and the ball is called Back Row Attack.
by any number of players. The game took  A team is allowed to hit the ball three
some of its characteristics from other sports times (in addition to the block contact)
such as tennis and handball. to return it to the opponent's court. In
Volleyball is derived from the word “volley” terms of four hits the violation is 4
meaning to keep the ball into the air. hits.
It is a team sport in which two teams of six  A player is not allowed to hit the ball
players are separated by a net. twice consecutively, except when
The objective of the game is to hit the ball attempting a block. If not the violation
over’s opponent court in such a way that the is Double contact.
opponent could not return the ball.  The rally continues until the ball
The game continues, with the first team to touches the ground/floor, goes "out" or
score 25 points by a two-point margin a team fails to return it to the
awarded the set. Matches are best-of-five sets opponent's court or commits a fault.
and the fifth set, if necessary, is usually played  A player "lifts" or "carries" the ball
to 15 points. Using a rally point system. (the ball remains in contact with the
player's body for too long). It is called
RULES OF THE GAME a “Carry”.
Volleyball court  A player touches the net with any part
of his or her body or clothing while
A volleyball court is 9 m × 18 m (29.5 ft making a play on the ball (with the
× 59.1 ft), divided into equal square halves by exception of the hair). It is called a
a net with a width of one meter (39.4 in).[15] “Net”. In the course when the player
The top of the net is 2.43 m (7 ft11 11⁄16 in) hand enters above the opponents court
above the center of the court for men's over reach in is the violation, while
competition, and 2.24 m (7 ft4 3⁄16 in) for below the net across the center line is
women's competition, varied for veterans and entering violation.
junior competitions.[2]
 A back-row player spikes the ball
Rotation pattern while it is completely above the top of
the net, unless he or she jumped from
After a team gains the serve (also known as behind the attack line (the player is,
siding out), its members must
however, allowed to land in front of
rotate in a clockwise direction, with the player
previously in area "2" moving the attack line). The violation is back
to area "1" and so on, with the player from row attack.
area "1" moving to area "6".Each
player rotates only one time after the team  When serving, a player steps on the
gains possession of the serve. court or the end line before making
The player who is not in the proper position contact with the ball. This is also
during service will violate of called a foot fault.
positional fault.  8 seconds is given for the server to
The ball serves the ball.
FIVB regulations state that the ball must be  Service can be from anywhere along
spherical, made of leather or synthetic leather,
the end line. If the ball hits the line, it
have a circumference of 65–67 cm, a weight of
260–280 g and an inside pressure of 0.30– is in.
0.325 kg/cm2.  In blocking, a back row player cannot
block with in 3m area or if not
GAME PLAY commits illegal blocking.

 The ball is put into play by the right Libero

back-row player who serves the ball The libero is a player specialized in defensive
by hitting it over the net to the skills: the libero must wear a contrasting jersey
opponent's court. When a back row color from his or her teammates and cannot
block or attack the ball when it is entirely - Overhand pass - where it is handled
above net height. When the ball is not in play, with the fingertips, like a set, above
the libero can replace any back-row player, the head.
without prior notice to the officials. This
replacement does not count against the 3. SET
substitution limit each team is allowed per set, The set is usually the second contact that a
although the libero may be replaced only by team makes with the ball. The main goal
the player whom he or she replaced. of setting is to put the ball in the air in such a
The libero is, generally, the most skilled way that it can be driven by an attack
defensive player on the team. Furthermore, a into the opponent's court. The setter
libero is not allowed to serve. coordinates the offensive movements of a
BASIC SKILLS team,
and is the player who ultimately decides
SERVE, PASS, SET, ATTACK, BLOCK
which player will actually attack the ball.
AND DIG.
There is also a jump set that is used when the
1. SERVE ball is too close to the net. In this case the
Service is an act of putting the ball in play. setter usually jumps off his or her right foot
The action is done with arm swing that sends straight up to avoid going into the net.
the ball over the net into the opponent's court.
4. ATTACK
A serve is called an "ace" when the ball lands
directly onto the court or travels outside the The attack, also known as the spike, is usually
court after being touched by an opponent. The the third contact a team makes with
players of the serving team rotate their the ball. The object of attacking is to handle
position on the court in a clockwise manner. the ball so that it lands on the opponent's
court and cannot be defended. A player makes
a series of steps (the "approach"), jumps,
and swings at the ball.
Ideally the contact with the ball is made at the
Types of serve apex of the hitter's jump. At the moment of
contact, the hitter's arm is fully extended
above his or her head and slightly forward,
 Underhand: a serve in which the
making the highest possible contact while
player strikes the ball below the waist
maintaining the ability to deliver a powerful
instead of tossing it up and striking it
hit.
with an overhand throwing motion.
Underhand serves are considered very BLOCK
easy to receive and are rarely Blocking refers to the actions taken by players
employed in high-level competitions. standing at the net to stop or alter an
 Overhand: an overhand serve where opponent's attack.
the ball is hit with no spin so that its A block that is aimed at completely stopping
path becomes unpredictable. an attack, thus making the ball remain in the
opponent's court, is called offensive. A well-
2. PASS executed offensive block is performed by
- A player making a forearm pass or jumping and reaching to penetrate with one's
bump arms and hands over the net and into the
opponent's area.
- Used to receive the ball from your Blocking is also classified according to the
opponents, as in service, or as a number of players involved. Thus, one may
technique to accurately control the ball speak of single (or solo), double, or triple
in a way that eliminates lifting or block.
carrying the ball.
The skill of passing involves fundamentally 6. DIG
two specific techniques: Digging is the ability to prevent the ball from
- Underarm pass, or bump - where the touching one's court after a spike or attack,
ball touches the inside part of the particularly a ball that is nearly touching the
joined forearms or platform, at waist ground. Resembles a forearm pass from a
line.
low ready position and is used more for balls Equipment
that are hit near the defender. The court, where the game is played, is a
A player may sometimes perform a "dive", rectangle, and at both end lines there is a goal
i.e., throw his or her body in the air with a called a "hoop" in the shape of a circle basket
forward movement in an attempt to save the with the bottom cut out.
ball, and land on his or her chest. In each game of basketball these things are
When the player also slides his or her hand required:
under a ball that is almost touching the
court, this is called a "pancake". When used  Basketball
correctly, it is one of the more spectacular  Basketball court
defensive volleyball plays.  Basketball hoop and backboard
Sometimes a player may also be forced to drop
his or her body quickly to the floor
to save the ball. In this situation, the player Playing regulations
makes use of a specific rolling technique A game of basketball is made up of four
to minimize the chances of injuries. different quarters, each ten (or in the National
Basketball Association, 12) minutes long. In
LESSON 6 the NCAA, or National Collegiate Athletic
BASKETBALL Association, there are 2, 20 minute halves. At
the start of every game the referee throws the
Activity 1: What I know basketball up in the air, and one player from
Divide the class into three (3) groups. each team tries to hit it to their teammates, that
Draw a big basketball ball. Inside the ball is called a "jump ball."
write any terms/words that related to At the start of each quarter the team who has
basketball rules and describe each word. the possession arrow pointing towards their
Choose in the group the leader to present your hoop gets the ball. Then the arrow is switched,
output. Each group will be given 5 min. to and the next team gets the ball next quarter.
discuss and 2 min. to present. After four quarters, the team who scores the
most points wins. If the two teams score the
Basketball is a handball game usually played same number of points, there is a five-minute
by two teams of five players on the court. A "overtime" to see who can score more points.
basketball is a spherical object that rolls and "Overtime" can be played over and over until
bounces. The objective is to get the ball one team finally scores more points.
through a hoop mounted high on a backboard While playing the game, players on one team
at back end. try to stop players on the other team from
December 1891, James Naismith, a Canadian scoring. Each normal score is worth two
physical education teacher at Springfield points; however, if a player throws the ball
College in Springfield, Massachusetts into the hoop from behind the large arced line
invented an indoor game called basketball. He on the court, called the "3-point line," the
invented the sport to keep his students from score is worth three points.
becoming bored during the winter. Naismith If a player does something illegal in the game,
wrote the basic rules and then nailed a peach it is called a "foul." If a player fouls someone
basket onto a 20-foot tall pole. Unlike modern on the other team who is shooting the
basketball hoops, the bottom of the peach- basketball, the player who was fouled gets to
basket was still there, so after a point was shoot "free throws" from the "foul line". A
scored, somebody had to get the ball out of the free throw is a shot that no one is allowed to
basket with a long stick. Over time, people try to block. Each successful free throw is
made a hole at the bottom of the basket so the worth one point.
ball could go through more easily. Once a player commits five fouls, he is no
longer allowed to play in the game, and a
Rules player on the bench must go in the game
The aim of basketball is to score more points immediately.
than the other team, by shooting the ball in the
basket. Baskets can be worth 1, 2, or 3 points. Officials
You get points by shooting the ball into the In a game of basketball, there are a number of
opponents' basket. The team with the most officials who are not from either team, who are
points at the end of the game wins. there to help. Officials are important to the
game, and help it run efficiently. Here is a list  Free throw is a basketball throw from
of some of these people: the free-throw line from either
personal, technical, unsportsmanlike
 Referee There are either one or two or disqualifying fouls. Each free-throw
or three or four or five umpires in a made is worth one point. The amount
game of basketball. It is the umpires' of free-throws attempted are
job to make the game more fair by determined by the following:
enforcing the rules of the game. o missed field goal and a drawn
 Time Keeper There is one timekeeper foul will result in 2 free
whose job is to keep track of the time throws
and to tell the umpires when time for o made field goal and a drawn
each quarter has run out. He is also in foul will result in 1 free throw
control of adding the scores onto the o missed 3-point attempt and a
scoreboard. drawn foul will result in 3 free
 Scorekeeper There is one throws
scorekeeper whose job is to keep o made 3-point attempt and a
track of and record all points scored, drawn foul will result in 1 free
shots attempted, fouls made and throw
timeouts called. o unsportsmanlike foul will
 Assistant Scorekeeper There is one result in 2 free throws and the
assistant scorekeeper in a game of same team's possession. (In
basketball. his job is to assist the all North American rule sets,
scorekeeper, by telling him the this foul is called a "flagrant
players who score points, and to hold foul", with the same penalty.)
up a number for each foul called, o technical foul will result in 2
showing everyone the number of free throws and the same
fouls the specified player has for the team's possession. (In the
game. NBA and WNBA, technical
 Shot Clock Operator There is one shot fouls result in 1 free throw
clock operator and his job is to keep instead of 2.)
resetting and holding the device when  Field goal is any made shot in normal
needed or told to by an umpire. This play. Field goals are worth 2 points,
person needs to have good reflexes unless the shooter was outside the
and quickness, as he has to quickly three-point line, in which case it is
reset the timer when the game worth 3 points.
resumes.  Personal foul is any contact,
committed by a player of the other
Basketball terms team, thought, by the umpires, to
There are some basketball terms that players have caused a disadvantage.
have to understand when playing the game.
Here are some terms:
 Blocking foul  Charging/offensive
 Illegal use of hand foul
 Excessive swing of  Double foul
elbow  Unsportsmanlike
 Pushing foul  Holding foul

 Technical foul is a violation of certain o a player being out of bounds

basketball rules. They include: (away from the court) to gain
o fighting or threatening to an advantage
fight with another person o having too many players play
o entering the basketball court on the court
when it is not a substitution o refusing to sit on the bench
time
 o returning to play when a Violation –
player is disqualified (loses his
privileges to play).  Travel is when a player in possession
o yelling and/or swearing at of the ball moves both feet without
another player or an official. dribbling the ball. If a player travels,
 Rebound is the act of catching the the ball is automatically given to the
basketball after a shot has been opposing team.
attempted, but missed.  Double dribble is when a player
 Assist is to pass a teammate the ball, dribbles the ball and picks it up and
which then the teammate then dribbles it again without having
immediately shoots into the shot or passed it. Dribbling the ball
basketball ring successfully. 2-3 with two hands is also a double
dribbles are allowed after catching dribble. If a player double dribbles,
the ball for assist to be counted. the ball is automatically given to the
 Steal is to take the ball away from a other team.
person who is dribbling, shooting or  Carry is when a player physically turns
passing without physically touching the ball over with their hands whilst
the person (committing a foul). dribbling it.
 Turnover is when the team that  Backcourt violation is when a player
controls the ball loses control and the crosses the half-court line and walks
other team gains control. backwards over the line while in
 Substitution is the act of replacing a possession of the ball, or passes to
player from the court to an another another player who is behind the half-
player sitting on the bench. court line. Note that this rule does not
 Shot clock is a clock designed to limit apply if a defensive player taps the
the time a team has to shoot a ball, and it goes beyond the half-court
basketball. The shot clock is different line, and the offensive player retrieves
in different leagues, but it is usually it in the "backcourt".
between 24 seconds and 35 seconds.  3-second violation is when a player
After time runs out, the ball is stands in the lane (an area marked by
automatically given to the opposing the big square in front of the basket)
team unless they shot, before the for more than 3 seconds. The
clock runs out, and hit the rim or the offensive team that commits a 3-
ball enters the basket. second violation will lose the
 Substitute (subs) is when a player on possession of the ball.
the bench swaps for a player on the  8- or 10-second violation is when the
court. The player on the bench is team with the ball fails to advance the
allowed to play and the player sits on ball past the center line within the
the bench. allowed time. The offensive team will
 Jump ball happens at the start of lose possession.
every game. This is where the ball  5 seconds violation
gets thrown up from the centre circle  Travelling
and one person from each team  Kick ball
jumps for it, aiming to hit it to one of  Step in the line
his team mates.
 Alternating possession -At the start BASIC SKILLS IN BASKETBALL
of the game there is a jump ball.
Whichever team "wins" the jump ball
gets the arrow pointed towards their
goal. Each time the rules mention it
the ball gets given to the team who is
trying to score in the direction of the
arrow and the arrow gets turned.
 DRIBBLING
 PASSING
 CHEST PASS
 BOUNCE PASS
 OVERHEAD PASS
 SHOOTING
 REBOUNDING
 RUNNING