TIME TO READ

DUAL SPORTS
 BADMINTON
• Is a net game played on a rectangular court
where opponents volley shuttlecock over a net
using a racket. The aim of the game is to
score points by landing the shuttlecock in the
opponent’s court. Matches for badminton
include singles, doubles, and mixed doubles.
The court used for singles and doubles vary in
terms of length and width; the singles court
slightly narrower but longer than the doubles
court. It is governed by the Badminton World
Federation (BWF). Its official website is
• The base position in badminton is
approximately the middle part of the
court. This is the best position a player
can be to be able to go in any direction
to hit the shuttle. After each hit, the
player aims to go the base. The best
way to do this is by doing correct
footwork. Being able to cover the
entirety of the court, whether singles
or doubles match is very important.
Knowing how to do this efficiently can
enable you to execute your strokes or
 FOOTWORK

• Shadow badminton can be done to

practice your footwork. Practice
doing your footwork with no
shuttlecock being hit. Start at your
base position and go to all
directions using the appropriate
footwork. Practice hitting a
• How to hold the racket is
also important in
badminton. The forehand or
the handshake grip
positions the thumb and
pointing fingers wrapped
around the handle forming a
letter V while the rest of the
fingers are spread
supporting the bottom part
of the handle. This grip is
used to hit the shuttle at
the dominant side of the
• The backhand grip, on the other
hand, is used to hit the shuttle at
the non-dominant side of the body.
From the forehand grip position,
the fingers are moved slightly to
place the thumb pressing flat on
the flat side of the handle while the
rest of the fingers are positioned
together. This grip adds power to
the strokes or hits since usually the
non-dominant side of a player is the
weaker hitting side. By switching
the grip to backhand, added power
can be generated.
• The necessary strokes or hits in
playing badminton include service
(short or long, forehand or
backhand), lob, clear, drive, drop,
and smash. These strokes or hits
vary in execution and effectiveness.
Some strokes are better executed
for placing purposes like drop and
clear while others for aggressive
scoring purposes like drive and
smash.
 BASIC STROKES OR HITS
• Clear – shot done with the stroke above the
head, the shuttle travelling up targeting the
long service line; usually done to give the
player time to return to base position.
• Lob – shot done with the stroke below the
head about waist-level, the shuttle
travelling up
• Drop – shot usually done with the stroke
above the head, the shuttle travelling up
but dropping just near the net; usually done
for placing purposes
• Net drop/shot – shot usually done with the
stroke below the head, the shuttle travelling
just barely touching the net and landing
near it; usually done for placing purposes
• Drive – shot usually done with the stroke
about the level of the head, the shuttle
travelling straight or flat over the net
• Smash – shot done with the stroke above
the head, the shuttle travelling down with
power and speed; considered one of the
most powerful attack in badminton
BASIC RULES OF BADMINTON
• A match shall consist of the best of three
games wherein a game shall be won by
the side which first scores 21 points. If
the score becomes 20-all, the side which
gains a two point lead first, shall win that
game. If the score becomes 29-all, the
side scoring the 30th point shall win that
game.
• The side winning a game shall serve first
in the next game.
• Service is done diagonally: R (right) side to
R or L (left) side to L depending on the
server’s score. Even (0, 2, 4 etc) score
serves on the L side.
• Service is done with contact of the racket
with the whole shuttlecock below the
server’s waist.
• A score is earned when a fault has been
made such as if a service is not correct, the
shuttle lands outside the boundaries of the
court, touches the person or dress of a
player, and touches a player’s racket and
does not travel towards the opponent’s
TABLE TENNIS

• Also called Ping-Pong, is a game similar in

principle to lawn tennis and played on a flat table
divided into two equal courts by a net fixed
across its width at the middle. The objective is to
hit the ball so that it goes over the net and
bounces on the opponent’s half of the table in
such a way that the opponent cannot reach it or
return it correctly. It is considered the most
popular racket sport in the world.
• A match consists of the best of any odd numbers
of games, each game being won by the player who
first reaches 11 points or who, after 10 points
each, wins two clear points ahead.
• Matches for table tennis include singles, doubles,
and mixed doubles. Matches for players in
wheelchair are also common in table tennis with
modifications in the rules specifically included.
The rules of play, serve, and receive are different
for singles and doubles. Alternate service,
receive, and hits are followed for doubles.
International Table Tennis Federation (ITTF)
governs the sport. Rules of the sport can be
downloaded from its official website,
www.ittf.com.
• The basic thing you need to
know in table tennis is which
kind of grip to use. Forehand
or handshake grip and
backhand or pen-hold grip
can be used depending on
your preference.
• Forehand grip is done by
placing the thumb and
pointing finger on opposite
sides of the blade, at the top
of the handle. The rest of the
fingers are wrapped around
the handle.
• The backhand grip, on the
other hand, is done by
placing the thumb and
pointing finger on the
blade as if they are
holding a pen. The middle
finger rests on the
opposite side together
with the rest of the
fingers.
• The other necessary skills
in playing table tennis
include serve, receive,
 BASIC HITS
• Serve – a stroke that starts a rally;
can be either done in the forehand
or backhand side
• Receive – a stroke to reply to a
serve
• Push – a short stroke wherein the
racket is moved in a slight
horizontal plane, striking the ball on
the bottom portion of the racket
• Drive – a stroke wherein the
racket is moved forward and
upwards at an angle, striking
the ball to impart topspin
• Block – a stroke wherein the
racket is positioned slightly
vertical, striking the ball on the
bottom portion of the racket
making the ball travel straight
When playing table tennis, it is important that
you practice good footwork. This will allow you
to execute better hits. Good footwork can be
done by maintain the correct stance. Place
your right foot (for right-handed players)
further back to allow you to transfer your body
weight slightly backwards and forwards when
hitting your forehand. Position yourself just
slightly to the left of the middle of all possible
angles of your opponent’s hit to give you more
room to hit either forehand or backhand. This
is your preparation. As you make contact with
the ball, move your arm to make the necessary
 BASIC RULES OF TABLE TENNIS
• A let is a rally of which the result is not
scored.
• A point is a rally of which the result is
scored.
• Service shall start with the ball resting
freely on the open palm of the server’s
stationary free hand, projected near
vertically upwards, without imparting
spin, and then falling without touching
• As the ball is falling the server shall strike it
so that it touches first his or her court and
then, after passing over or around the net
assembly touches directly the receiver’s
court; in doubles, the ball shall touch
successively the right half court of server
and receiver.
• The ball, having been served or returned,
shall be struck so that it passes over or
around the net assembly and touches the
opponent’s court, either directly or after
touching the net assembly.
• In singles, the server shall first make a
service, the receiver shall then make a
return and thereafter server and
receiver alternately shall each make a
return.
• In doubles, the server shall first make
a service, the receiver shall then make
a return, the partner of the server shall
then make a return, the partner of the
receiver shall then make a return and
thereafter each player in turn in that
sequence shall make a return.
• A player shall score a point if an opponent
fails to make a correct service, if an
opponent fails to make a correct service, if
an opponent fails to make a correct return, if
the ball passes over his or her court or
beyond his or her end line without touching
his or her court, after being struck by an
opponent, etc.
• A game shall be won by the player or pair
first scoring 11 points unless both players or
pairs score 10 points, when the game shall
be won by the first player or pair
subsequently gaining a lead of 2 points.
• The right to choose the initial order
of serving, receiving and ends shall
be decided by lot and the winner
may choose to serve or to receive
first or to start at a particular end.
• When one player or pair has chosen
to serve or to receive first or to start
at a particular end, the other player
or pair shall have the other choice.
• After each 2 points have been
scored the receiving player or pair
shall become the serving player or
pair and so on until the end of the
game, unless both players or pairs
score 10 points or the expedite
system is in operation, when the
sequences of serving and receiving
shall be the same but each player
serve for only 1 point in turn.
 TENNIS
• Is also called lawn tennis, is a game in which
two opposing players (singles) or pairs of
players (doubles) use rackets to hit a ball
over a net on a rectangular court. Points are
awarded to a player or team whenever the
opponent fails to correctly return the ball
within the prescribed dimensions of the
court. Organized tennis is played according
to rules sanctioned by the International
Tennis Federation (ITF), the world governing
body of the sport. Its official website is
•Matches for tennis include
singles, doubles, and mixed
doubles. The court used for
singles and doubles vary in terms
of length and width; the singles
court slightly narrower but longer
than the doubles court.
• The necessary strokes or hits in playing
badminton include serve, volley, and
drive. Other strokes, besides the serve,
volley, and drive, include the lob,
overhead smash, half volley, and drop
shot. These strokes or hits in execution
and effectiveness. Just like in badminton,
footwork is also important in tennis.
Being able to cover the entirety of the
court, whether singles or doubles match
is very important. Knowing how to do this
efficiently can enable you to execute your
strokes or hits effectively.
BASIC STROKES
• Serve – the shot that starts each and
every point; hit from either the deuce
court, standing to the right side of the
center mark when facing the net at
the baseline, or the ad court, standing
to the left side of the center mark.
• Groundstroke – a stroke typically hit
standing a few feet from the baseline,
either hit as a forehand or a backhand
• Volley – a shot that is hit
before the ball bounces or hits
the court while approaching
the net or while at the net;
can be forehand, backhand, or
half volley.
• Lob – shot done with the
stroke below the head about
waist-level, the ball travelling
• Drop – shot usually done with the
stroke above below the head, the
ball travelling up but dropping just
near the net; can be done using
either backhand or forehand
• Smash – shot done with the stroke
above the head, the ball travelling
down with power and speed
BASIC RULES OF TENNIS
• A tennis match is made up of two to
three sets. To win a set, a player
must win at least six games.
• Each game is scored starting at
“love” or zero and go up to 40. from
love, the first point is 15, then 30,
then 40, then game point, which wins
the game.
• There are different methods of
scoring in a set. The two main
methods are the “Advantage Set” and
the “Tie-break Set”. Either method
may be used provided that 6 the one
to be used is announced in advance
of the event. If the “Tie-break Set”
method is to be used, it must also be
announced whether the final set will
be played as a “Tie-break Set” or an
• In “Advantage Set,” the first
player/team to win six games wins
that “Set”, provided there is a
margin of two games over the
opponent(s). If necessary, the set
shall continue until this margin is
achieved. In “Tie-break Set,” the first
player/team to win six games wins
that “Set”, provided there is a
margin of two games over the
opponent(s). If the score reaches six
• A match can be played to the
best of 3 sets (a player/team
needs to win 2 sets to win the
match) or to the best of 5 sets
(a player/team needs to win 3
sets to win the match).
• If a ball touches a line, it is
regarded as touching the
court bounded by that line.
• When serving in a standard game,
the server shall stand behind
alternate halves of the court, starting
from the right half of the court in
every game. In a tie-break game, the
service shall be served from behind
alternate halves of the court, with the
first served from the right half of the
court. The service shall pass over the
net and hit the service court
diagonally opposite, before the
•If the first service is a fault,
the server shall serve again
without delay from behind
the same half of the court
from which that fault was
served, unless the service
was from the wrong half.
• The point is lost if the player serves
two consecutive faults; the player
does not return the ball in play
before it bounces twice
consecutively; the player returns the
ball in play so that it hits the ground,
or before it bounce, an object outside
the correct court; the player returns
the ball in play so that, before it
bounces, it hits a permanent fixture;
the receiver returns the service
TIME TO READ
MODIFYING EXERCISE PROGRAMMING FOR DUAL SPORTS

Using your existing exercise

program, you can identify your
current physical fitness status
and eventually how
• Using your existing exercise program, you
can identify your current physical fitness
status and eventually how you will
improve it. Based on the achievement of
the fitness goals you have set in doing
your exercise program, you can
determine which goals you need to set a
new and the goals you need to work on.
Which goals have you achieved? Which
goals have you not reached yet? When
you are able to answer theses questions,
you can now make modifications and
• For example, you have set the
following fitness goals: running (2
km in 12 minutes), bicep curls (10 lbs
for 10 reps per set), and leg curls (25
lbs for 10 reps per set). For a certain
timeframe, you have reached your
goals for running and leg curls.
These mean that you are able to
cover 2km in 12 minutes or less and
you are able to do with ease 10 reps
for 3 sets of leg curls with 25 lbs.
• However, you were not able to lift 10 lbs
for 3 sets of bicep curls. Hence, you can
modify certain training principles to set
new goals for running (which improves
cardiovascular endurance) and leg curls
(which deals with muscular endurance)
and retain your goal for you bicep curls
(which also deals with muscular
endurance). Applying the FITT formula
that you have learned in module 1,
modifications or adjustments can be
made to set higher goals for
cardiovascular and muscular endurance.
 THE TABLE SHOWS SAMPLE MODIFICATIONS
TO REACH FITNESS GOALS.
Previous Fitness New Fitness Goals Modifications to
Goals FITT Formula
(CVE) running and (CVE) running 3x Frequency – adding
lifting weights 3x per week extra running
per week session
(CVE) running 2 km; (CVE) running 2 km; Intensity – quicker
(ME) leg curls (25 (ME) leg curls (30 running pace;
lbs for 10 reps per lbs for 10 reps per lifting slightly
set) set) heavier weights
(CVE) running for (CVE) running for Time – targeting
12 minutes or less 11 minutes or less quicker time type
running and lifting same
weights
• When you make modifications or
adjustments in your exercise
program, you have to take note of
the principles of progression and
adaptation. Increase elements in
your exercise program gradually so
that your body can adapt
accordingly. Take serious note of the
principle of overload as well. Too
easy a load will not be beneficial to
• Remember, it is important that
your body is challenged to do
more than what it is used to
doing for changes in your
body to occur. If the physical
activity is too easy for your
body, changes, if any, would
be minimal. Hence, your body
should be challenged.
• One way to gauge this challenge
placed on your body is through the
Rate of Perceived Exertion or RPE.
It is an assessment of the intensity
of exercise based on how the
participant feels. It is basically a
subjective assessment of effort
which ranges from 6 (very, very
light) to 20 (very, very hard) with 1
point increments in between. The
target zone for aerobic activity is
Rating of Perceived Exertion (RPE)

Rating Description Rating Description

6 Very, very light 14 Hard

7 15
8 Very light 16 Very hard
9 17
10 Fairly light 18 Very, very hard
11 19
12 Somewhat hard 20
13
• Now, think about modifying your
exercise program having dual sports in
mind. In utilizing dual sports in your
exercise program, it is recommended
that you emphasize on the health – and
skill-related components of physical
fitness that are very much needed in the
sports. By doing this you will be able to
enhance you fitness level which
hopefully can improve your playing
skills as well.
Skill-Related Requirements of Sports and Other
Activities
Activity Ba Co Re A P Sp
la ord ac gi o ee
nc ina tio lit w d
e tio n y e
n Ti r
m
e
Badminton 3 4 1 1 1 1
Baseball/Softball 3 4 4 3 4 3
Basketball 3 4 4 4 4 3
Bicycling 4 2 1 1 2 2
Circuit training 2 2 1 2 3 3
Dance, aerobic 2 4 2 3 1 1
Dance, modern 4 4 2 4 3 1
Dance, social 2 3 2 2 1 2
Football 3 3 4 4 4 4
Jogging 2 2 1 1 1 1
Swimming (laps) 2 3 1 3 2 1
Walking 2 2 1 1 1 1
Weight 2 2 1 1 2 1
training

Note: 1 – somewhat important; 2 – very important; 3 –

very, very important; 4 – extremely important
• An example would be tennis which greatly
relies on quick bursts of motion like running
to a certain spot on the court and forceful
motions like hitting a forehand crosscourt
volley. Knowing these motions in tennis
gives you the advantage of working on
health- and skill-related components of
physical fitness that deals with quick bursts
of motion and forceful ones as well. Hence,
for tennis, muscular endurance, agility,
power and coordination are very vital along
with other components of physical fitness.
Incorporating this knowledge in your
Components of Exercises
Physical
Fitness
Muscular Sprints
endurance
Agility Agility ladder
Power Lifting weights
Coordination Skip rope
• The same sport can be utilized to
improve on the components of
physical fitness. However, other
activities can also be utilized. This
principle is what is called as
variation. One great way to make
variations in your exercise program
through cross training. This refers to
using another sport, activity, or
training technique to help improve
performance in the primary sport or
• It offers tremendous improvements in
your athletes’ overall aerobic and
anaerobic endurance, muscular strength
and endurance, and flexibility and agility,
all of which will improve the performance
of your athletes’ primary sport. It can
also help you in injury prevention by
working muscle groups other than those
needed in the primary sport or uses them
in different patterns, allowing more areas
to share the training stress and load.
THE TABLE BELOW SHOWS SPORTS THAT CAN
UTILIZE DUAL SPORTS AS CROSS TRAINING.
Sports that can utilize
dual sports as cross
training
Volleyball Handball
Football Baseball/Soft
ball
The following
Basketball are Gymnastics
sample exercise
programs for playing dual sports.
BADMINTON
• Sample program for playing badminton with
moderate to vigorous intensity
Moderate Vigorous
Frequen 3-4x/week 4x or more/week
cy
Intensity RPE of about 11-13 RPE of about 13-16
Time 30 minutes and up 45 minutes and up
Type Series of light Series of footwork
hitting drills with and hitting drills
partner followed by with partner
light followed by slightly
competition/game heavy
TABLE TENNIS
• Sample program for playing table tennis with
moderate to vigorous intensity
Moderate Vigorous
Frequen 4-5x/week 5x or more/week
cy
Intensity RPE of about 13 RPE of about 14-17
Time 45 minutes and up 1 hour and up
Type Series of light Series of hitting
hitting drills with drills with partner
partner followed by followed by slightly
light heavy team
competition/game competition/game
TENNIS
• Sample program for playing table tennis with
moderate to vigorous intensity
Moderate Vigorous
Frequen 4-5x/week 5x or more/week
cy
Intensity RPE of about 13 RPE of about 14-17
Time 45 minutes and 1 hour and up
up
Type Series of light Series of hitting down
hitting drills with the line and
partner followed crosscourt, and
by light serving drills with
 TIME TO READ
INJURY PREVENTION IN DUAL SPORTS
• When you decided to become more active in your
exercise and sports participation, you subject
yourself to the possibilities of getting injured.
Increased exercise and sports participation
increases risks of injuries because you engage in
physical activities that place great demands on your
body. Injuries can be anything from the occurrence
of a new symptom during training or competition, to
decreased athletic performance as a result of
reduced functioning of a body part, to the cessation
of participation that necessitates contact with
• The effects of the demands placed on
your body can be minimized so that
you do not get injured. This is the
importance of injury prevention. This
refers to the prevention or reduction
the severity of body injurie caused
by external mechanisms before they
occur. Being seriously involved in
exercise and sports entails being
serious as well in injury prevention.
• In Module 1, you have learned that
there are things every exercise
program should have. These include
warm-up exercises, major exercise
focus (flexibility exercises, strength
exercises, and endurance exercises),
and cool down exercises. Knowing
how to properly execute exercises
for these elements of the exercise
program is crucial to having an
injury-free exercise participation.
• Applying the FITT formula
appropriately is also crucial. You do
not want to get injured because you
spent every day exercising without
balancing the intensity of your
exercises and the time you spent in
doing them. Remember, the principle
of recovery, which refers to the need
of the body to adapt to the demands
placed on it, should be taken
seriously.
• The principle of variation is also a good
way to prevent and minimize injuries.
Different activities are done not only to
maintain an individual’s interest but also
to give the muscle groups used in the
main exercise or sports time to rest.
Doing cross training is a good way to
have variety in your exercise program. It
can also give you mental breaks from
participation. It can also spice up your
exercise program.
• Engaging in exercise and sports
also increases the possibility of
experiencing other common
injuries like cramps, sprain, and
heat exhaustion. You must be
aware of these injuries so that
you can minimize possibilities of
getting injured. Proper and
sufficient warm-up and cool-down
should be done.
• The following are some
important things about injury
prevention and risk
management in dual sports.
BADMINTON
• Makes use of quick changes of
directions and jumping motions.
These movements are the
common causes of injuries in
badminton. Ankle sprains,
shoulder injuries, and wrist
injuries should be watched out
for. These can be prevented
through sufficient warming up,
TABLE TENNIS
• Because table tennis is a non-contact
sport, injuries often come from
players changing direction or
twisting their body quickly. These are
usually sprained ankles, tennis
elbow, and Achilles tendinitis.
Injuries may also come from not
properly warming up and stretching.
TENNIS
• Some of the most common tennis injuries
include injuries to the ankles, knees, and
wrists. These can be prevented by using
correct technique, sufficient rest and
recovery, and proper warm up and cool
down. Warm up and stretch before you
play to improve joint range of motion
especially the hips, legs, arms , and back.
These will promote elasticity of tendons
and ligaments, and prevent muscular
strain.
• You also need to drink water before,
during and after activity to keep
hydrated. While playing tennis, you
should be aware of the dangers of
heat-related illness including heat
stroke. You also need to choose your
shoes carefully, preferably with
professional advice on the most
appropriate shoe for your foot type
and for the playing surface on which
you play.
THE TABLE BELOW SHOWS THE RISKS OF INJURIES
WHEN ENGAGING IN THE FOLLOWING SPORTS.
Injuries Badminton Table Tennis
Tennis
Ankle High Low High
sprains
Shoulder High Low High
injuries
Wrist High Low High
injuries
Tennis Low Moderate High
elbow
Achilles Moderate Low High
 BELOW ARE SOME OF THE COMMON INJURY
MANAGEMENT PROCEDURES FOR DUAL SPORTS
(FRANCE, 2011)
• The most important preventive measures are
proper technique, use of appropriate
equipment, limited stress.
• Tennis elbow should be treated with RICE
(rest, ice, compression, and elevation), the
mainstay for treating soft tissue injuries.
Tendonitis of the hand and fingers is treated
the same as any other tendonitis: with rest,
ice, and anti-inflammatory medications.
• Stretching techniques and
exercises are suitable for
treating injuries as well.
• Conservative measures used to
treat Achilles tendonitis include
icing the injury, anti-
inflammatory medication, and
physical therapy. Resting the
painful Achilles tendon will
minimize aggravation of the
• Immediate treatment of an ankle
sprain consists of protection, rest,
ice, compression, and elevation (an
approach known by the acronym
PRICE). Splinting, taping, or bracing
the ankle can help protect it from
further injury.
• Stretching exercises will also help to
loosen the muscles around the ankle
and prevent stiffness. Strengthening
exercises, too, help in the recovery
 TIME TO READ
BENEFITS FROM ENGAGING IN REGULAR PHYSICAL ACTIVITY
(CORBIN, CORBIN, WELK, & WELK, 2008)
• When you engage in regular physical
activity, your body makes
physiological changes to adapt to the
demands you place on it. Hence, your
body adjusts to the workload you
place on it and builds resistance. The
following are some of the benefits you
can gain by engaging in regular
physical activity such as dual sports.
PERFORMANCE BENEFIT
•An improved ability to
score well on physical
fitness tests or to
perform well in athletic
or work activities
requiring high level
CARDIOVASCULAR FITNESS BENEFITS

•Improvements in
cardiovascular function
that contribute to
cardiovascular fitness
WELLNESS BENEFITS

• Increases in quality of life and well-

being
LAST BOUT EFFECT

• Some of the benefits of

physical activity are short-
term
• However, you should be aware of
fallacies and myths about
participation in physical activity.
These fallacies and myths might
hinder you from participating or
hamper your improvements. That is
why it is important that you
understand these and become more
informed. Here are some of these
fallacies and myths.
SPOT-REDUCTION

• Or losing fat from a specific location

on the body, is not possible. When you
do physical activity, calories are
burned and fat is recruited from all
over the body in a genetically
determined pattern.
• You cannot selectively exercise,
bump, vibrate, or squeeze the fat
from a particular spot. If you are
flabby to begin with, local
exercise can strengthen the local
muscles, causing a change in the
contour and the girth of that
body part. General aerobic
exercises are the most effective
NO PAIN, NO GAIN
• It is not true that you have to get to
the point of soreness to benefit from
resistance exercise. It may be helpful
to strive until you can’t do a final
repetition but you should definitely
stop before it is painful. Slight
tightness in the muscles is common 1
to 2 days following exercise but is
not necessary for adaptations.
PASSIVE EXERCISE MACHINES OR
EQUIPMENT
• Help a lot in weight loss. For exercise to be
beneficial, the work must be done by
contracting skeletal muscles. A variety of
passive exercise forms have been
promoted to try to reduce the effort
required to perform regular exercise.
However, passive devices sold for use by
the general public are ineffective. The goal
of sellers is to convince people that there
is an effortless way to exercise –there is