SPORT Rules

• is usually the contest or game between two Rules may be defined as statements and directions
sides, each attempting to exceed the other. that must be followed within a given game in order
Some sports allow a tie game; others provide for it to be played correctly. They are often fixed as
tie-breaking methods, to ensure one winner “rulesets” created by the game designer and agreed
and one loser. A number of such two-sided upon by the players.
contests may be arranged in a tournament
WHAT ARE THE GOALS OF GAMES AND SPORT?
producing a champion.
• FITNESS
Types of Sports
• STRESS BUSTER
Individual sports • HEALTH IMPROVEMENT
• SELF-CONFIDENCE
• Foster a higher amount of discipline, self-
• TEAMWORK
confidence and passion
• COMPETITION FACTOR
Dual sports • DISCIPLINE FACTOR
• BUILDS CHARACTER
• Are played by two competing pairs
• ENERGY FACTOR
Team sports • STRENGTH FACTOR

• Many variables are considered to determine Nutrition?

the success or failure of the team. It depends
on the collective effort of all its players • is the process of taking in food and converting
it into energy and other vital nutrients
Play required for life
• is the study of food and how it affects the
Play is a range of voluntary, intrinsically motivated
health and growth of the body.
activities normally associated with recreational
• Nutrients are substances found in foods that
pleasure and enjoyment. Play is commonly associated
our bodies use to grow, reproduce, and
with children and juvenile-level activities, but play
survive.
occurs at any life stage, and among other higher
functioning animals as well, most notably mammals. Classification of Nutrition
Game ❖ ENERGY FROM FOOD
➢ Macronutrients
A game is a structured form of play, usually
▪ carbohydrates, protein and fat (provide
undertaken for enjoyment and sometimes used as an
energy)
educational tool. Games are distinct from work, which
➢ Micronutrients
is usually carried out for remuneration, and from art,
▪ vitamins and minerals (do not provide
which is more often an expression of aesthetics or
energy)
ideological elements.
❖ MACRONUTRIENTS AND CALORIC VALUE WHO SHOULD TAKЕ VITAMINAND MINERAL
SUPPLEMENTATION

• Athletes who are eating low calorie

• Growing athletes
• Female athletes
• Athletes with deficiencies
• Vegetarian athlete (if not well planned)

TRAINING/ COMPETITION DIET

❖ CARBOHYDRATES • Before training meals

➢ Primary energy source for the working muscle • During training meals
➢ Provide energy source to the brain and • Post-Training
central nervous system
PRE-NUTRITION GOALS:
➢ Helps burn body fat more efficiently.
• Fuel and hydrate the body and brain
SIMPLE:
• Avoid gut upset
Candies Table Sugar Honey Chocolates Soft Drinks • Avoid distracting hunger pangs during the session
Fruits Milk Some Vegetables • to prevent fatigue: it helps you to exercise longer
and more intensely.
COMPLEX:
• keep blood glucose (sugar) levels stable, keep the
Rice Bread Corn Crackers Noodles Potatoes body hydrated, and give the energy to exercise.
Vegetables
POOR NUTRITION BEFORE EXERCISE
❖ ENDURANCE EXERCISE AND GLYCOGEN
DEPLETION • Earlier onset of fatigue
• Reduced speed
• Reduced endurance
• Poor concentration and decision making
• Skill errors
• Gut upset

PRE-EXERCISE MEAL

• Rich in carbohydrates
• Low in fiber
❖ Proteins
• Easy to digest
➢ produces, maintains and repairs muscles and
other tissue cells • Familiar
➢ Makes hemoglobin: carries oxygen to cells
and tissues
➢ Produces antibodies: against infections
➢ Produces enzymes and hormones
➢ Supplies energy
PLANNING YOUR PRE-EXERCISE MEALS AND SNACKS HYDRATION ON SPORTS PERFORMANCE

1. Eat 1-4 hours before you exercise. The longer • Improves ability to recover quickly from training
you have before you exercise, the bigger your and competition
meal or snack can be because you will have • Minimizes muscle cramps
more time to digest it. • Enhances mental function, decision making,
2. Include carbohydrate rich foods in your meals concentration, and motor control
and snacks. Carbohydrates provide the fuel • Supports effective immune defenses
you will need for your brain and working
muscles. CONSEQUENCES OF DEHYDRATION
3. Choose foods that are lower in fat and fiber. • Performance declines with as little as 2 to 3
4. Stay well hydrated before exercise or event. percent decrease in body weight from water
TO PROMOTE MUSCLE HYPERTROPHY (sweat) loss
• Increased core temperature and heart rate
• Source of protein • Decreased blood pressure
• Amount of protein • Nausea and vomiting
• Timing of protein intake • General feeling of fatigue
• Adequacy of carbohydrate and supplementation, • Headaches
if necessary • Muscle cramps
NUTRITION FOR RECOVERY A DEHYDRATED ATHLETE HAS A DECREASED VOLUME
Nutrition recovery immediately after a training OF BLOOD CIRCULATING THROUGH THE BODY, AND
session or event has been shown to positively affect CONSEQUENTLY:
subsequent exercise performance. • The amount of blood pumped with each
Water heartbeat decreases;
• Exercising muscles do not receive enough oxygen;
• Important for chemical reactions in the body • Exhaustion sets in and the athlete's performance
• About 60% of the body is composed of water suffers;
• Essential for life • By-products of exercise are not flushed out of the
Functions of Water body as regularly as they should be.

• Water preserves body temperature under DRINKING PLAN

different environmental temperatures • Before practice/ competition: consume 8 to 16
• Water is necessary in fluid and electrolyte ounces (1 to 2 cups) of fluid 15 to 30 minutes
balance; to sustain blood volume before exercise
• Water is the key component of blood, main • During practice/ competition: consume 5 to 12
transportation of oxygen and nutrients ounces (0.5 to 1.5 cups) of fluid every 15 to 20
• Water is needed for proper muscle contraction. to minutes.
the cells • After practice/ competition: consume 24 ounces
(3 cups) of fluid for every pound lost
PREVENT DEHYDRATION THE DEVELOPMENT OF BADMINTON IN THE
PHILIPPINES
• Maintaining body fluid levels by consuming plenty
of fluids before, during, and after a workout or • It started by military officer playing badminton in
competition. Camp Crame (from America) Then it was played
• Weighing before and after practice. by executives, movie personalities, at exclusive
• Checking urine color. venues (Q.C. Sports Club, Valle Verde etc.)
• Drinking every 15 to 20 minutes. • Played also in school but it became popular only
at the late 90’s Where every city or provinces you
Badminton can find badminton court even in barangays .
• Badminton is a racket sport played by either two FACILITIES AND EQUIPMENT
opposing players (singles) or two opposing pairs
(doubles), who take positions on opposite halves • Court: Rectangular and divided into halves by a
of a rectangular court that is divided by a net. net. Doubles court is wider than the singles court.
• Players score points by striking a shuttlecock with • Racket: Lightweight, with a long handle and a
their racket so that it passes over the net and strung hitting area.
lands in their opponents' half of the court. • Shuttlecock: Made from feathers (16 feathers) or
• A rally ends once the shuttlecock has struck the synthetic material. It is designed to be
ground, and the shuttlecock may only be struck aerodynamically stable
once by each side before it passes over the net.
SAFETY ETIQUETTE
• Badminton has its origins in ancient civilizations,
but it was in India that the game known as • Ensure shoes have good grip to prevent slipping.
"Poona" was first played, which closely resembles • Regularly check and maintain the racket strings to
today's badminton. British Army officers stationed prevent snapping.
in India in the 19th century took the game back to • Be cautious not to hit opponents with rackets or
England. In 1873, the first-ever set of rules was the shuttle.
devised in the town of Badminton in England, • Keep the court dry and free from obstacles
which is how the sport got its name.
• Playing badminton requires a combination of TERMINOLOGY
physical agility, strategy, and technical prowess. • Alley - side-extension of the court by l½ feet on
It's a great way to stay fit, improve coordination, both sides that is used for doubles play.
and have fun. Whether played recreationally or • Back Alley - Area between the back boundary line
professionally, it is crucial to understand and and the long service line for doubles.
respect the rules, techniques, and traditions of • Backcourt - the back third of the court, in the area
the sport. of the back boundary lines.
• Father of Badminton: “Prakash Padukone” • Baseline - Back boundary line at each end of the
court, that runs parallel to the net.
• Bird or birdie - another name for the shuttlecock
• Carry - An illegal tactic, also called a sling or
throw, in which the shuttle is caught and held on
the racket and then slung during the execution of
a stroke.
• Center Line - Line perpendicular to the net that inches. Made of: Ceramic, graphite, or boron
separates the left and right service courts. frame; beef-gut string.
• Court - Area of play, as defined by the outer • Rally – this occurs when the players hit the bird
boundary lines. back and forth several times before one side
• Drive - A fast and low shot that makes a scores a point
horizontal flight over the net. • Serve or Service – players put the shuttlecock into
• Drop - A shot hit slowly and fall rapidly and close play for points by “serving” it to opponents,
to the net on the opponent’s side. hitting it over the net into a special part of the
• Fault - A violation of the playing rules, either in court near their opponent
serving, receiving, or during play • Service Court - Area into which the serve must be
• Flick - A quick wrist and forearm rotation that delivered. Different for singles and doubles play.
surprises an opponent by changing an apparently • Short Service Line - The line 6 l/2 feet from the
soft shot into a faster passing one; used primarily net which a serve must reach to be legal.
on the serve and at the net. • Shuttlecock - name for the object that players hit,
• Forecourt - Front third of the court, between the made of a ball of cork or rubber with a crown of
net and the short service line. feathers in an open conical shape.
• Hairpin Net Shot - Shot made from below and • Smash – when a shuttle is floated high into the
very close to the net with the shuttle rising, just air, a player has time to unleash a powerful
clearing the net, and then dropping sharply down overhand shot straight to the floor of the
the other side. The shuttle’s flight approximates opposing court
the shape of a hairpin. • Wood Shot - a shot that results when the base of
• Halfcourt Shot - A shot hit low and to midcourt, the shuttle is hit by the frame of the racket.
used effectively in doubles against the up-and-
RULES OF THE GAME
back formation.
• Kill - Fast, downward shot that cannot be • Games are played to 21 points, with players
returned; a "putaway scoring a point whenever they win a rally.
• Let - A legitimate cessation of play to allow a rally • The shuttle should pass over the net and land
to be replayed. within the opposing side's court boundary.
• Long Service Line - In singles, the back boundary • Each side can hit the shuttle only once before it
line. In doubles a line 2 l/2 feet inside the back passes over the net.
boundary line. The serve may not go past this line. • A match is best of three games.
• Match - A series of games, to determine a winner.
SCORING
• Midcourt - The middle third of the court, halfway
between the net and the back boundary line. • A point is scored on every serve.
• Net Shot - Shot hit from the forecourt that just • The side winning a rally adds a point to its score.
clears the net and drops sharply. • At 20-all, the side which scores two consecutive
• Push Shot - Gentle shot played by pushing the points wins the game. At 29-all, the side scoring
shuttle with little wrist motion, usually from net the 30th point wins.
or midcourt to the opponent’s midcourt.
• Racket - Instrument used by player to hit
shuttlecock Weight: About 3 ounces. Length: 27
BASIC SKILL 2. Feet placed on service lines/ off the ground

1. Serve- The act of starting a point by hitting

the shuttlecock over the net to the
opponent's court.
2. Clear- A high shot that sends the shuttlecock
deep into the opponent's court.
3. Drop shot- A delicate shot that sends the
shuttlecock just over the net and falls rapidly
near the opponent's front court.
4. Smash- A powerful overhead shot aimed 3. Service too high
downwards, used to finish a point or to create
an opportunity for an easy return.
5. Drive- A flat, fast shot that travels horizontally
over the net and can be used for both
offensive and defensive purposes.
6. Net shot- A soft shot played close to the net
that makes it difficult for the opponent to
respond with power.
7. Backhand- A shot played with the back of the 4. Face of the racket should be down while
racket hand facing the shuttlecock, often used serving
for defensive purposes or for returning shots
on the non-dominant side of the body.
8. Footwork- The movement of the player's feet
to position themselves to hit the shuttlecock
effectively and efficiently.
9. Anticipation- The ability to read the
opponent's shot and position oneself
correctly to respond with a suitable shot.
10. Deception- The art of disguising one's shot,
5. Out
often used to catch the opponent off guard
and create an opening for an attacking shot

HAND SIGNALS

1. Delay of Service

6. In
Volleyball • ALFRED HALSTED – a spectator commented that
the game involved much “volleying” and game
• Volleyball is a team sport played by two teams on
was renamed Volleyball.
playing court divided by a net. The objective of
• ELWOOD S. BROWN – brought the Volleyball to
the game is to send the ball over the net to
the Philippines
ground it on opponent’s court, and to prevent the
same effort by the opponent. The team has three Terminology
hits for returning the ball (in addition to the block
contact). • Ace – a serve that results directly in a point.
• Volleyball has been played since 1895 when • Antenna – red-and-white striped pole attached to
William Morgan, a teacher at the YMCA of the net that extends 32 inches above the net and
Holyoke, Massachusetts, combined elements of indicates out-of-bounds along the sideline
basketball, baseball, tennis and handball to create • Attack-the offensive team attempting a score.
a new game for his students. This sport originally • Block- a defensive play used to intercept a hard
called “Mintonette” and change to volleyball a driven spike. Players generally leap with their
year later when player noticed the ball volleying arms outstretched in front of spiker in an attempt
back and forth over the net. to defect the ball either back to the spiker’s court
• 1916- in the Philippines, an offensive style of or to one of their own players.
passing the ball in a high trajectory to be struck by • Dead ball –ball is dead when the play stop with
another player (the set and spike) were the whistle of the referee.
introduced. The Filipinos developed the “bomba” • Dig – passing a spiked or rapidly hit ball. Slang for
or kill, and called the hitter a “bomberino”. the art of passing an attacked ball close to the
• 1922- the first YMCA National Championship was floor.
held in Brooklyn, N.Y. • Double hit – successive hits or contacts by the
• 1964- Volleyball was introduced at the Olympic same player (Illegal)
Games in Tokyo • Dribbling- when a player touches the ball more
than once with whatever part of his body when
HISTORY OF VOLLEYBALL IN THE PHILIPPINES no other player touches it meanwhile.
• Elwood S. Brown, Physical Director of YMCA, first • Foul- a violation to the rules.
introduced volleyball in the Philippines in 1910. • Holding- when the ball comes to rest momentarily
People began to play it as backyard sports and in the hands or arms of the player. Scooping, lif
games of beach volleyball soon followed ting, shoving, or following the ball is considered
(according to Philippine Volleyball Federation or holding.
PVF) • Libero- a player who specializes in defense, wears
uniform with another color.
PEOPLE INVOLVED IN VOLLEYBALL • Pass- to bat the ball to a teammate
• WILLIAM MORGAN – invented volleyball in 1895 • Placement- hitting the ball to an intended spot
at Holyoke, Massachusetts, YMCA (Young Men’s • Service- the act of putting the ball in play
Christian Association) where he served as Director • Set- one team reaches 25 points, or has a two-
of Physical Education. point advantage over the opponent in case of
deuce.
• Spike- hitting a ball in play at net level or above so
that it is driven downward over the net.
• Substitution – allow one player to replace another of those players can participate in the next play,
player already on the court. Each team is allowed as long as it doesn't exceed the team's three-hit
15 substitution per game. limit.
• A player must not block or attack a serve.
FACILITY AND EQUIPMENT
• Switching positions will be allowed only between
1. Court (18m x 9m) front line players (After the serve only)
▪ Center line – 3m
Scoring
▪ Attack Line – 6m
2. Ceiling Height – minimum of 7m • A match is won by the team that wins the best of
3. Net height - Women: 2.24m - Men: 2.43m three of five sets.
4. Ball- 21.5cm / 8.5inches height • A one-game match is won by the team that scores
5. Service line – 3m 25 or more points with a two-point advantage. In
the case of a 24-24 tie, play is continued until a 2-
point lead is achieved.
• In the case of a 1-1 or 2-2 set tie, the deciding set
(3rd or 5th) is played as a tiebreaker with rally
point scoring procedures to 15 points and no
point cap.
• Teams change sides when one team has scored
eight points.

Basic Violations

• Stepping on or over the line on a serve

• Failure to serve the ball over the net successfully
• Hitting the ball illegally (carrying, palming,
throwing, etc.)
• Touches the net with any part of the body while
the ball is in play. If the ball is driven into the net
with such force that it causes the net to contact
Rules an opposing player, no foul
• A back row player completes an attack hit from
• Maximum of three (3) hits per side
the front zone, if at the moment of contact, the
• Player may not hit the ball twice in succession (A ball is entirely above the top of the net.
block is not considered a hit)
• Service contact or take off for a jump serve, the
• Ball may be played off the net during a volley and server touches the court or the ground outside
on serve the service zone.
• A ball touching a boundary line is good
• A legal hit is contact with the ball by a player’s
body above and including the waist which does
not allow the ball to visibly come to a rest
• If two or more players contact the ball
simultaneously, it is considered one play. And any