PHYSICAL EDUCATION 1

SECOND SEMESTER | ACADEMIC YEAR 2023-2024

ATHLETICS → In the 800 m, the runner is required to stay in

o It was originated in Athens, Greece on 776 BC. their allocated lane until the first curve of the
o Considered as the oldest sport in the world. track, when they are then allowed to change
o Baron Fier Coubertin – Father of Athletics lanes, although if a runner deliberately
o Comes from the Greek word Athlos meaning obstructs another contestant, they risk being
contests. disqualified from the competition.
o 1500 m – This requires athletes to run 3.75 times
ATHLETICS EVENT
around the track. It requires endurance in order that
o Running events up to 10,000 m in distance are
contestants maintain speed and have enough
conducted on a 400 m track.
energy to make a final push to the finish line.
o The track is made with a rubber surface to improve
grip and lessen the risk of slipping in poor weather LONG DISTANCE RACES
conditions.
o 3000 m – A distance that is often run by runners who
o The track is an elongated oval shape, consisting of a
are comfortable at both 1500 m and 5000 m.
semi-circle at either end and two straight segments
o 3000 m Steeplechase – This is a 3000 m race in
joining the semi-circles together.
which contestants run around the track
o The track is split into eight lanes which circle
encountering various obstacles over the course of
around an inner field used for throwing and jumping
the race.
events.
→ The obstacles consist of twenty-eight different
barriers and seven water jumps which are
situated at different points on the track.
o 5000 m – Requiring extreme endurance and aerobic
training. The 5000 m requires athletes to run 12.5
times around the track. Unlike the short distance
races, stamina is much more important than speed
and athletes begin the race steadily in order to
conserve energy for the duration of the race.
o 10000 m – The longest track event in athletics
competition, the 10000 m requires intense training
sessions in order that the athlete can build up
stamina and mental determination necessary to run
the required 25 times around the track.

o Running events on the track are split into different RULES:

o The winner of all races conducted on the track is the
categories, distinguished by the distance being run.
first person whose torso crosses the finishing line.
o The categories are short distance races, middle
o A runner is disqualified from a race if they make two
distance races, and long distance races.
false starts, which are counted if they leave the
SHORT DISTANCE RACES starting blocks before the starting gun is fired.
o 100 m – The shortest running event in athletics, the RELAY
100 m sprint requires the athlete to start well,
leaving the blocks with immense power and speed.
o 200 m – As with the 100 m, the 200 m requires
instant acceleration, but it also needs stamina to
maintain the speed for the duration of the race.
o 400 m – The distance of one circuit around the track,
the 400 m requires the athlete to have a good
powerful start whilst maintaining enough stamina
and energy to make a sprinting finish at the end of o The relay most commonly consists of 4 x 100 m
the race. sprint with four runners each completing one leg of
the race.
MIDDLE DISTANCE RACES o Another relay event that is commonly included in
o 800 m – This consists of two circuits around the Athletics competitions is 4 x 400 m.
track, requiring the athlete to demonstrate good o Contestants are allowed to change lanes in relay
speed combined with endurance. events, with the exception of the first runner who will
be disqualified if they do not stay in lane.

MA. ANDREA BALOD | STEM 11 - HAWKING

PHYSICAL EDUCATION 2
SECOND SEMESTER | ACADEMIC YEAR 2023-2024

o Athletic rules stipulate that contestants must pass a → There are various methods of jumping over the bar
baton to the next runner on completion of their own but the most common is known as the ‘Fosbury
leg within a marked changeover zone. Flop’. Whatever their chosen methods of jumping
o If the baton is dropped, the runner may pick it up but over the bar, all contestants are required to make the
should not obstruct other runners when doing so. take-off from one foot. After three failed jumps, a
contestant is eliminated from the competition.
HURDLES
2. Pole Vault

o There are three types of hurdle races which → The pole vault requires the athlete to clear the
commonly take place at athletics competitions: height of a horizontal bar with the assistance of a
1. 110 m hurdles – Designed for male vertical pole, with the bar increasing in height as
competitors, the 110 m hurdle event consists of more athletes are eliminated from the competition.
ten hurdles at 1.067 m high, with the first hurdle → The athletes begin the jump by sprinting down a
being placed 13.72 m from the starting block runway and then plants the pole into a box in front of
and the following nine hurdles placed at a the bar, using the pole to power over the bar.
distance of 9.14 m from each other. → As with the high jump, a pole vault is classified as a
2. 100 m hurdles – Designed for female fail if the contestant knocks the bar down during the
competitors, the 100 m hurdle event consists of vault and after three failed attempts, the athlete is
ten hurdles at 84 cm high, with the first hurdle then eliminated from the competition.
being placed 13 m from the starting block and 3. Long Jump
the following nine hurdles placed at a distance
of 8.50 m from each other.
3. 400 m hurdles – This race is commonly run by
both male and female athletes. It consists of
ten hurdles at 91.44 cm for male events and ten
hurdles at 76.20 cm for female events. In both
the male and female 400 m hurdles, the first
hurdle is placed 45 m from the starting block
with a distance of 35 m between each hurdle
and 40 m from the last hurdle to the finishing → The long jump requires athletes to sprint down a
line. runway and jump off a raised platform into a stretch
of sand or other marked area, with the aim of landing
RULES: as far from the starting point as possible.
o A competitor is disqualified if he jumps any hurdles → The distance travelled is measured by the first mark
not in his own lane. made by the athlete’s body in the sand on landing.
o If he deliberately knocks down any hurdle with his The jump is also a fail if the athlete leaves the
hands or foot. runway after the take-off line at the end of the take-
JUMPING EVENTS off board.
1. High Jump 4. Triple Jump

→ In the high jump event, athletes sprint down a

runway towards a four-meter-long horizontal bar and
jump vertically over the bar on to a cushioned
mattress.

MA. ANDREA BALOD | STEM 11 - HAWKING

PHYSICAL EDUCATION 3
SECOND SEMESTER | ACADEMIC YEAR 2023-2024

→ Also known as ‘the hop, step, and jump’. The triple 3. Javelin
jump requires the athlete to begin with speed but to
maintain energy for the take-off.
→ The triple jump begins with a sprint down the
runway and is followed by a hop, a step, and a jump
before the athlete propels their body into the air,
with the aim of landing as far from the starting point
as possible, in the same manner as the long jump.
→ When the athlete hops, they must land on the same
foot as they began sprinting on and the step should
land on the opposite foot. → The Javelin combines speed with great strength,
requiring the athlete to throw a long-spiked pole as
THROWING EVENTS far as possible across the field.
o There are four different throwing events included in → The Javelin has a grip, part way along the pole, which
athletics competitions which require athletes to the athlete must hold on to when throwing. The
demonstrate power, strength, and accuracy. Javelin is thrown by an arm extended backwards,
1. Discus being thrown over the shoulder or upper part of the
arm. For the throw to count, the Javelin must land
with the tip (front part of the Javelin) hitting the
ground before the tail (back part of Javelin).
→ If the athlete turns their back to the throwing line
during the throw or crosses the line during or after
the throw, the throw is classified as a fail.
4. Hammer
→ Making use of a spinning technique to bring about
speed and strength, the discus requires the athlete
to throw a disc-shaped object across the field as far
as possible.
→ The athlete must begin the throw from a stationary
position but there are no specified requirements for
the method used to throw the discus.
→ To make the throw, the athlete stands within a circle → The ‘hammer’ is an extremely heavy metal ball
marked on the ground and is forbidden to leave the weighing 7.2 kg which is attached to a handle by a
circle before the discus has landed. steel wire.
→ If the contestant steps on or outside the circle, the → The hammer event requires the contestant to have
throw is classified as a fail. extreme strength and excellent technique, in order
2. Shot Put to throw the metal ball across the field.
→ When making the throw, the contestant must stand
within a designated area, marked by a circle. If the
athlete steps out of the circle during the throw or
before the hammer lands, the throw is classified as
a fail.

NATURE OF BADMINTON
BADMINTON
→ Requiring perhaps more strength than any other ORIGINS OF BADMINTON
athletic event, the shot put requires the athlete to o Badminton is a development of a game once played
throw an extremely heavy ball across a specified in India called Poona.
distance by transferring leg strength up through the o It was brought to England by English army officers in
arms. the 1860s.
→ The athlete is required to begin the throw from a o It was once known as Battledore and Shuttlecock.
stationary position within a marked circle and must o The Duke of Beaufort introduced the game in the
throw the shot using one hand only. Town of “Badminton”.
→ The contestant is disqualified if they leave the o England is a principal home of Badminton.
marked circle before the shot has touched the o Indonesia is highly ranked in the world.
ground.

MA. ANDREA BALOD | STEM 11 - HAWKING

PHYSICAL EDUCATION 4
SECOND SEMESTER | ACADEMIC YEAR 2023-2024

EQUIPMENT AND FACILITIES - When the server serves, the shuttlecock must pass
over the short service line on the opponents’ court or
COURT
it will count as a fault.
- At the start of the rally, the server and receiver stand
in diagonally opposite service courts.
- 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 their right service court
when their score is even, and in her/his left service
→ The court is rectangular and divided into halves by a court when her/his score is odd.
net. Courts are usually marked for both singles and
doubles play. The doubles court is wider but shorter GRIP
than the singles court. - Basic Skills:
1. Forehand – with the racket head perpendicular to
NET the floor, shake hands with the grip so the “V”
formed by the thumb and forefinger is on the top of
the handle.

POST
2. Backhand – using a forehand grip, rotate the hand
RACKET slightly so the thumb is along and parallel to the
wide side of the handle.

→ Badminton rackets are lightweight, with top quality STROKE (GOLPEOS)

racquets weighing between 70 and 95 grams (2.5 - All strokes can be played either forehand or
and 3.4 ounces) not including grip or strings. backhand.
A. Forehand – Forehand strokes are hit with the front of
SHUTTLECOCK
the hand leading (like hitting with the palm).
→ A shuttlecock (often abbreviated to shuttle; also
B. Backhand – Backhand strokes are hit with the back
called a bird) is a high-drag projectile, with an open
of the hand leading (like hitting with knuckles).
conical shape, the cone is formed from sixteen
overlapping feathers embedded into a rounded cork THE SHOTS
base.
SMASH
BASIC SKILLS
SERVE/SERVICE
- A stroke used to put shuttlecock into play at the start
of each rally.

MA. ANDREA BALOD | STEM 11 - HAWKING

PHYSICAL EDUCATION 5
SECOND SEMESTER | ACADEMIC YEAR 2023-2024

- Badminton Smash is the most potent of all VIOLATIONS are called faults
badminton shots. It can be played both on the o Fault: a violation of game rules, including but not
forehand and backhand sides. The smash is a shot limited to:
hit with power and speed downward to your - A serve that does not land in the service area.
opponent’s court. - A shot that lands outside the boundaries.
- A player (or double partners) hitting the badminton
BADMINTON CLEAR shuttlecock twice before it goes over the badminton
net.
- A birdie that touches the ground before it is
returned.

TERMINOLOGIES
o Carry – momentarily holding the bird on the racket
during the execution of a stroke.
- Backhand & Forehand Clear. The purpose of the o Clear - a high shot that falls close to the baseline.
forehand clear is to force your opponent to the rear o Double hit – contacting the bird twice in succession
court. It can be played as an attacking shot or as a on the same stroke.
defensive shot. The attacking clear is hit faster and o Doubles – a game of four players, two on each team.
flatter into the rear corners. o Drive – a hard stroke that just clears the net on a
horizontal plane.
DROP
o Drop – a shot made that barely clears the net with
little speed.
o Fault – any violation of the rules whose penalty is
loss of serve or the point.
o Forehand – any stroke made on the racket side of
the body.
o Hairpin (net) stroke – shot made from below and
very close to the net with the bird just clearing the
- Badminton drop shot to move your opponent to the
net and dropping sharply downward.
frontcourt. A slow drop shot shall land in your
o Home position – the ideal spot for awaiting the
opponent’s frontcourt area, as close to the net as
opponent’s return.
possible. The point of impact is above the racket
o Let – a play allowed to be replayed.
shoulder.
o Match – best two out of three games.
SCORING o Odd and even courts – in singles, the right half of
o Each game is played to 21 points, with players the court is “even” and the left half of the court is the
scoring a point whenever they win a rally regardless “odd”. When the even player is serving from the
of whether they. right, the score is even, and odd when serving from
o A match is the best of three games. the left.
o If the score reaches 20-all, then the game continues o Rally – rapid returns made by players.
until one side gains two-point lead (such as 24-22), o Ready position – an alert body position enabling
except when there is a tie at 29-all, in which the quick movement in any direction.
game goes to a golden point. Whoever scores this o Receiver – the player to whom the bird is served.
point will win. o Server – the player who puts the bird in play.
o Shuttlecock – the feathered/plastic object that is hit
LET
back and forth in badminton.
o If a let is called, the rally is stopped and replayed
o Singles – a game involving one player on each end of
with no change to the score. Lets may occur
the court,
because of some unexpected disturbance such as a
o Sling – an untrue hit, usually because of the bird
shuttlecock landing on a court (having been hit there
momentarily resting on the racket.
by players playing in adjacent court) or in small halls
the shuttle may touch an overhead rail which can be
classed as a let.
o If the receiver is not ready when the service is
delivered, a let shall be called; yet, if the receiver
attempts to return the shuttlecock, the receiver shall
be judged to have been ready.

MA. ANDREA BALOD | STEM 11 - HAWKING