STUDY REVIEWER: H.O.P.E.
2 (3rd Quarter)
I. ATHLETICS (Track and Field)
Athletics is a collection of sporting events that involve competitive running,
jumping, throwing, and walking.
A. Track Events (Running)
Sprints: Short-distance races requiring explosive speed and power.
Examples: 100m, 200m, and 400m.
Hurdles: A race where runners must leap over barriers (hurdles) placed at
specific distances.
Relays: Team races where members pass a baton to the next runner.
B. Field Events (Jumping and Throwing)
Jumping Events:
o Long Jump: Athletes sprint and leap as far as possible into a sand pit.
It develops speed, strength, and coordination.
o High Jump: Athletes jump over a horizontal bar at measured heights.
o Pole Vault: Using a long, flexible pole to jump over a high bar.
Throwing Events:
o Shot Put: An event where a heavy spherical ball (the shot) is "put"
(pushed) as far as possible. Proper technique is vital to maximize
distance and avoid injury.
II. HEALTH-RELATED FITNESS (HRF)
Health-Related Fitness refers to components that help you stay healthy and
perform daily tasks without undue fatigue.
1. Cardiovascular Endurance: The ability of the heart and lungs to supply
oxygen during sustained physical activity. (Example: Jogging or swimming).
2. Muscular Strength: The maximum amount of force a muscle can produce
in a single effort. (Example: Lifting a heavy weight).
3. Muscular Endurance: The ability of a muscle to perform repeated
contractions over a long period.
4. Flexibility: The range of motion available at a joint.
5. Body Composition: The ratio of body fat to lean body mass (muscle, bone,
water).
III. FITT PRINCIPLES & TRAINING PRINCIPLES
Use these guidelines to create an effective and safe workout plan.
The F.I.T.T. Principle
Frequency: How often you exercise (e.g., 5 times a week).
Intensity: How hard you exercise (e.g., increasing speed from walking to
running).
Time: How long you exercise (e.g., 30–60 minutes per session).
Type: The kind of exercise you do (e.g., badminton, weightlifting, or yoga).
Principles of Training
Overload: Increasing the physical stress on the body (more weight or higher
speed) to see improvements.
Progression: Gradually increasing the intensity or duration to avoid injury
and ensure safe progress.
Specificity: Performing exercises specifically designed for a certain fitness
goal (e.g., lifting weights for strength, not flexibility).
Reversibility: The loss of fitness gains when physical activity is stopped for
a long period.
IV. BADMINTON & MVPA
Moderate to Vigorous Physical Activity (MVPA)
Teenagers should engage in at least 60 minutes of MVPA most days of the
week to maintain optimal health.
Key Badminton Concepts
Central Base: The starting position in the middle of the court where you
return after every hit to ensure total court coverage.
Footwork Patterns:
o Side-to-Side: Horizontal movement (X-axis).
o V-Front: Moving diagonally toward the net corners.
o V-Back: Moving diagonally toward the backcourt corners using a
chasse step.
Shot Selection and Tactics
Defensive Clear: A high and deep shot to the opponent's backcourt. Used to
"buy time" to recover your balance and return to the central base.
Flat Game Strategy: Using drives and net drops to keep the shuttlecock
low. This is best for teams that lack "smash" power but have good net skills.
Net Fault: Touching the net with your racket, body, or clothes while the
shuttlecock is still in play is a fault (a point for the opponent).
Always remember the "V" in footwork—it always points back to your Base
Position!
If you stop exercising, your muscles don't just "stay" that way; they follow
the Principle of Reversibility and lose strength. Keep moving!