CO1.

1
Volleyball

History
- The game of volleyball, originally called “mintonette”, was invented in 1895
by William G. Morgan after the invention of basketball only four years
before. Morgan, a graduate of the Springfield College of the YMCA,
designed the game to be a combination of basketball of basketball,
baseball, tennis, and handball.

Facilities and Equipment

● Ball
● Court
● Net

BALL
- The ball used for volleyball is smaller than the basketball bladder that was
originally used. For indoor volleyball, it should have a circumference
between 65 and 67 cm when fully inflated to an inner pressure between 4.3
and 4.6 lbs. psi. Once inflated, the ball must weigh between 260 and 280g.
During FIVB competitions and world events, three balls are used and must
meet the same standards as the other balls before being approved for
play.

TOP 10 BEST VOLLEYBALL

NET
- Net height can vary depending on the age of the players and the type of
volleyball being played. The standard height used for men over the age of
15 is 2.43 meters, measured from the lowest point of the net to the court
floor. For women, over the age of 13, the standard measurement is 2.24
meters. The net extends to each of the sidelines on the court and should be
the same height at both sidelines.
- The net itself is 1 meter wide. At either end of the net, an antenna is
attached that is 10mm in diameter and extends 1.8 meters above the net.
These antennae are considered part of the net and are used to delineete
the vertical crossing space.

COURT
- Today, courts must meet the specifications set forth by USA Volleyball Indoor
courts must measure 18 meters long by 9 meters wide and have an attack area
demarcated 3 meters back from the centerline. The lines used on the court should
not be any wider than 5cm.
Terminologies

● Ace - A serve that is not passable and results immediately in a point.

● Antenna - The vertical rods (normally white and red) mounted near the
edges of the net. The antennas are mounted directly above the sidelines
and are not-in-play. Antennas are not usually used on outdoor nets.
● Approach - Fast stride toward the net by a spiker before he jumps in the air.
● Attack - The offensive action of hitting the ball. The attempt by one team to
terminate the play by hitting the ball to the floor on the opponent’s side.
● Attack Line - A line 3cm from the net that separates the front row players.
Commonly referred to as the “10-foot line”.
● BackCourt - The area from the endline to the attack line.
● BackSet - A set delivered behind the setter’s back, which is subsequently hit
by an attacker.
● Back Row Attack - When a back row player attacks the ball by jumping from
behind the 3m line before hitting the ball. If the back row player steps on or
past the 3m line during take-off, the attack is illegal.

Block - A defensive play by one or more players meant be deflect a spiked

ball back to the hitter’s court. It may be a combination of one, two or three
players jumping in front of the opposing spiker and contracting the spiked
ball with the hands.

Bump - A common term for forearm passing.

Ball handling error - Any time the official calls a double hit, a thrown ball
or a lift.

Bump pass - The use of joined forearms to pass or set a ball in an

underhand manner.

Campfire
- A ball that falls to the floor in an area that’s surrounded by two,
three, four or more players. At the instant after the ball hits the floor,
it appears as if the players are encircling and staring at a campfire.
Center Line
- The boundary that runs directly under the net and divides the court
intro two equal halves.
Cross Court Shot
 - An individual attack directed at an angle from one end of the
offensive team’s side of the net to the opposite sideline of the
defensive team’s court.
Cut Shot
- A spike from the hitter’s strong side that travels at a sharp angle
across the net.
Dig
- Passing a spiked or rapidly hit ball. Slang for the art of passing an
attacked ball close to the floor.
Double Hit
- Successive hits or contacts by the same player. (Illegal)
Double Quick
- Two hitters approaching the setter for a quick inside hit.
Five-One
- A 6-player offensive system that uses five hitters and one setter.
Four-Two
- A 6-player offensive system using four hitters and two setters.
Free Ball
- A ball that will be returned by a pass rather than a spike. This is
usually called aloud by the defense instructing players to move into
serve receive positions.
Hitter
- Also “spiker” or “attacker”
Jump Serve
- A serve that is started by the server tossing the ball into the air and
jumping into and hitting the ball in its downward motion.
Joust
- When 2 opposing players are simultaneously attempting to play a
ball above the net.
Kill
- An attack that results in an immediate point or side out.
Off-Speed Hit
- Any ball spiked with less than maximum force but with spin.
Outside Hitter
- A left-front or right-front attacker normally taking an approach
which starts from outside the court.
Overhand Pass
- A pass executed with both hands open, controlled by the fingers and
thumbs, played just above the forehead.
Overhand Serve
- Serving the ball and striking it with the hand above the shoulder.
Overlap
- Refers to the positions of the players in the rotation prior to the
contract of the ball when serving.
Pancake
- A one-handed defensive technique where the hand is extended and
the palm is slid along the floor as the player dives or extension rolls,
and timed so that the ball bounces off the back of the hand.
Power Tip
- A ball that is pushes or directed with force by an attacking team.
Basic Rules and Regulations

● 6 players on the floor at any one time - 3 in the front row and 3 in the back
row
● Maximum of 3 hits per side
● Points are made on every serve for winning team of rally (rally-point
scoring).
● Player may not hit the ball twice in succession. (A block is not considered a
hit).
● Ball may be played off the net during a volley and on a serve.
● A ball hitting a boundary line is in.
● A ball is out if it hits an antennae, the floor completely outside the court,
any of the net or cables outside the antennae, the referee stand or pole,
the ceiling above a non-playable area.
● It is legal to contact the ball with any part of a player’s body.
● It is illegal to catch, hold or throw the ball.
● A player cannot block or attack a serve from on or inside the 10-foot line.
● After the serve, front-line players may switch positions at the net.
● Matches are made up of sets; the number depends on level of play. 3-set
matches are 2 sets to 25 points and a third set to 15. Each set must be won
by two points. The winner is the first team to win 2 sets. 5-set matches are 4
sets to 25 points and fifth set to 15. The team must win by 2 unless
tournament rule dictate otherwise. The winner is the first team to win three
sets.

Rule violations that result in a point for the opponent

● When serving, the player steps on or across the service line as while making
contact with the ball.
● Failure to serve the ball over the net successfully.
● Ball-handling errors. Contacting the ball illegally (double touching, lifting,
carrying, throwing, etc.)
● Touching the net with any part of the body while the ball is in play.
 ● When blocking a ball coming from the opponent’s court, it’s illegal to
contact the ball when reaching over the net if both your opponent has not
used 3 contacts over the net if both your opponent has not used 3
contacts and they have a player there to make a play on the ball.
● When attacking a ball coming from the opponent’s court, contacting the
ball when reaching over the net is a violation if the ball has not yet broken
the vertical plane of the net.
● Crossing the court certerline with any part of your body is a violation.
● Serving out of rotation/order.
● Back-row player blocking (deflecting a ball coming from the opponent)
when, at the moment of contact, the back-row player is near the net and
has part of this/her body above the top of the net. This is an illegal block.
● Back-row player attacking a ball inside the front zone (the area inside the
3M/10-foot line) when, at the moment of contact, the ball is completely
above the net. This is an illegal attack.

CO1.2

Volleyball Hand Signals of Referee

1. Authorization to Serve
- Move the hand to indicate the direction of Service.

2. Team to Serve
- Extend the arm to the side of the team that will serve.

3. Change of Courts
- Raise the forearms front and back and twist them around the body.
4. Time-Out
- Place the palm of one hand over the fingers of the other, held
vertically (forming a “T”) and then indicate the requesting team.

5. Substitution
- Circular motion of the forearms around each other.

6. Misconduct Warning/Misconduct/Penalty
- Show a yellow card for warning. Show a red card for penalty.

7. End of Set or Match

- Cross the forearms in front of the chest, hands open.

8. Ball Not Tossed or Released at the Service Hit

- Life the extended arm, the palm of the hand facing upwards.

9. Delay in Service
- Raise eight fingers, spread open.
10. Blocking Fault or Screening
- Raise both arms vertically, palms forward.

11. Positional or Rotation Fault

- Make a circular motion with the forefinger.

12. Ball “In”

- Point the arm and fingers toward the floor.

13. Ball “Out”

- Raise the forearms vertically, hands open, palms towards the body.

14. Double Contact

- Raise two fingers, spread open.

15. Four Hits

- Raise four fingers, spread open.
16. a) Net Touched by Player
b) Served Ball Fails to Pass to the Opponent Through Crossing Space
- Indicate the respective side of the net.

17. Reaching Beyond the Net

- Place a hand above the net, palm facing downwards

18. Attack Hit Fault

- Make a downward motion with the forearm, hand open.

19. Penetration into the Opponent Court Ball Crossing the Lower Space or the
Server Touches the Court (End Line) or the Player Steps Outside His/Her
Court at the Moment of the Server Hit
- Point to the center line or to the respective line.

20. Double Fault and Replay

- Raise both thumbs vertically.
21. Ball Touched
- Brush with the palm of one hand the fingers of the other, held
vertically.
USAV: Brush fingers of opposite hand once over palm of vertical
hand.

22. Ball in
- Lines 1. Point down with flag.

23. Ball “Out”

- Raise flag vertically.

24. Ball Touched

- Raise flag and touch the top with the palm of the free hand.

25. Crossing Space Faults, Ball Touched an Outside Object or Foot Fault by
any Player During Service
 - Wave flag over the head and point to the antenna or the respective
line.

CO2.2
Basic Skills of Volleyball

Serving Receiving/ digging Setting Spiking

Blocking

Volleyball is a sport that requires you to master a complex skill

set. Why?

Because:
1. YOU, rotate from playing front line positions to back line positions, you
constantly are shifting from setting up offensive plays to completing offensive
plays.
2. You also must shift quickly from offense to defense. During any given
sequence in volleyball, a player must be prepared to execute a variety of skills.

Serve - Used to put the ball in play. The action is done with arm swing that
sends the ball over the net into the opponent’s court.
Underhand Serve - The ideal contact point for the underhand serve is
slightly below the center of the ball because the ball needs to have an upward
trajectory in order to make it over the net. Other things to keep in mind: The
server should aim to hit the ball on the bottom half of the ball, slightly below the
center of the ball.

Overhand Serve - This is a serve in which the player tosses the ball with one
hand and strikes it in the air above their head with the other hand. Overhand
serving is more advanced than underhand.

Forearm Pass/Receiving - Used to receive/receiving the ball from your

opponents, as in service, or a technique to accurately control the ball in a way
that eliminates lifting or carrying the ball. The fundamental action of passing is
to rebound the ball off the forearms (which are held together tightly with the
palms and thumbs positioned together) from a slightly squatted and balanced
position.

Setting - Used to receive a teammate’s pass in order that the play may continue
by passing the ball overhead to an attacker.
Kill or Attack - Used to put the ball into the opponent’s court in order to earn
a point or side out. The fundamental action of attacking incorporates a quick
approach followed by a strong, full arm swing, and follow-thru.

Blocking - Used to stop the ball from crossing the net as a result of an
opponent’s attack. A block is effective if it immediately places the ball back into
the opponent’s court or if it temporarily slows down the ball in order for a
defender to make a dig.

Digging/Floor Defense - Used to receive the opponent’s attack. The key

skills are digging and sprawling. The dig resembles a forearm pass from a
low-ready position and is used more for balls that are hit near the defender. The
sprawl is a result of an attempted dig for a ball that is hit further away from the
defender and resembles a dive.
CO3
Historical background of Basketball

● Basketball was discovered by Dr. James Naismith in 1891.

● He wanted to develop an indoor game during the winter months
for students at the school for Christian Workers.
● Basketball was originally played with a soccer ball that was thrown
into a peach basket.
● Naismith originally nailed a peach basket on the edge of an indoor
track, and its height was ten feet in the air.
● There was no 3-point line, as there was no 2-point shot at this time.
● This first contest is believed to have been played on December 21,
1891.

Original 13 Rules
1. The ball may be thrown in any direction with one or both hands.
2. The ball may be batted in any direction with one or both hands (never with
the fist).
3. A player cannot run with the ball. The player must throw it from the spot on
which he cashes it, allowance to be made for a man who catches the ball
when running at a good speed if he tries to stop.
4. The ball must be held in or between the hands; the arms or body must not
be used for holding it.
5. No shouldering, holding, pushing, tripping, or striking in any way the
person of an opponent shall be allowed; the first infringement of this rule
 by any player shall count as a foul, the second shall disqualify him until the
next goal is made, or, if there was evident intent to injure the person, for the
whole of the game, no substitute allowed.
6. A foul is striking at the ball with the fist, violation of Rules 3, 4, and such as
described as Rule 5.
7. If either side makes three consecutive fouls, it shall count as a goal for the
opponents (consecutive means without the opponents in the meantime
making a foul).
8. A goal shall be made when the ball is thrown or batted from the ground
into the basket and stays there, providing those defending the goal do not
touch or disturb the goal. If the ball rests on the edges, and the opponent
moves the basket, it shall count as a goal.
9. When the ball goes out of bounds, it shall be thrown into the field of play by
the person first touching it. In case of a dispute, the umpire shall throw it
straight into the field. The thrower-in is allowed five seconds; if he holds it
longer, it shall go to the opponent. If any side persists in delaying the game,
the umpire shall call a foul on that side.
10. The umpire shall be judge of the men and shall note the fouls and notify
the referee when three consecutive fouls have been made. He shall have
power to disqualify men according to Rule 5.
11. The referee shall be judge of the ball and shall decide when the ball is in
play, in bounds, to which side it belongs, and shall keep the time. He shall
decide when a goal has been made and keep account of the goals with any
other duties that are usually performed by a referee.
12. The time shall be two 15-minutes halves, with five minutes’ rest between.
13. The side making the most goals in that time shall be declared the winner. In
case of a draw, the game may, by agreement of the captains, be continued
until another goal is made.
Importance of Warm Up
● Warm up helps promote a steady flow of oxygen to your muscles, which
lowers your risk of tearing or injuring them. Warming up also increases the
temperature of your muscles, making them more flexible. When you do
exercises to warm up, this also leads to less pressure on your joints and a
lower risk of injury.

Importance of Cool Down

● A cool down provides the body with a smooth transition from exercise back
to a steady state of rest. The overarching goal of a cool-down is to reduce
heart and breathing rates, gradually cool down body temperature, return
muscles to their optimal length-tension relationships, prevent venous
pooling of blood in the lower extremities, which may cause dizziness or
possible fainting, and restore physiologic systems close to the baseline.

“Benefits of doing warm ups and cool downs”

 ● Warm ups help prepare the body for more intense exercise. It increases the
blood flow to the working muscles, which results in decreased muscle
stiffness, reduced risk of injury, and often, improved performance.
Additional benefits of warming up include physiological and psychological
preparation for more extreme exercise.
● Increased Muscles Temperature – The temperature increases within muscles
that are most used during a warm-up routine. A warmed muscle both
contracts more forcefully and relaxes more quickly. In this way, both speed
and strength can be enhanced. Also, the probability of overstretching a
muscle and causing injury is far less.
● Increased Body Temperature – This improves muscle elasticity, also
reducing the risk of strains and pulls.
● Blood Vessels Dilate – This reduces the resistance to blood flow and lower
stress on the heart.
● Improve Efficient Cooling – By activating the heat-dissipation mechanism in
the body (efficient sweating), an athlete can cool efficiently and help
prevent overheating early in the event or race.
● Increased Blood Temperature – The temperature of blood increases as it
travels through the muscles. As blood temperature rises, the binding of
oxygen to hemoglobin wakens, so oxygen is more readily available to
working muscles, which may improve endurance.
● Improve Range of Motion – The range of motion around a joint is increased.
● Hormonal Changes – Your body increases its production of various
hormones responsible for regulating energy production. During warm-up,
this balance of hormones makes more carbohydrates and fatty acids
available for energy production.
● Mental Preparation – The warm-up is also a good time to mentally prepare
for an event by clearing the mind, increasing focus, reviewing skills and
strategy. Positive imagery can also relax the athlete and build
concentration.

The reasons for warming up before taking part in any physical

exercise are fourfold:
● To raise the body temperature; increase metabolic activity; quicken the
heartbeat and breathing rate; and prepare the muscles and nervous
system for exercises encourage the psychological stimulation of the player,
allowing him or her to reach the level of concentration required to ensure
optimal performance.
Dynamic Warm Up For Basketball - Strength, Athleticism, and Injury
Prevention
1. Dynamic Warm Up For Basketball - Strength, Athleticism, and Injury
Prevention (Jogging)
- Self-explanatory. Have players jog the length of the gym, down and
back. Right away we want players focused on good running form, no
knees buckling or sloppy form.
2. Forward & Backward movement
- Running forward/backward.
3. Lateral movement
Carioca
- The carioca drill is a cross-stepping movement that propels the body
laterally and will help improve lateral movement and footwork.
4. Hamstrings
- Frankenstein (walking hamstring stretch)
5. Hips
- Reverse lunge and twist
6. Quad or Calf
- High knee
7. Core Strength
- Static plank
8. Lateral Core Strength
- Side plank (We plank from hands to avoid hurting elbow in gym)
9. Balance
- Test partner
10. Squats
- Next, we choose one of these squat exercises. We start with basic
squats and progress to more advanced exercises as season
progresses.
11. Jumping and Landing
- Lateral Jump
12. Push ups

Rules and Regulations

Officials
● An official enforces the rules and maintains order in the game.
 TIMER REFEREE
SCORER

Scorer
● They keep a running summary of the points scored, record the fouls called
on each player, note the time outs.
● There can be one or two scorers depending on the rules of the league.

Timers
● Timer assists the referee in recording time. Generally, Two timers are
appointed by the league.
● One official timer who operates the game.
● One official timer who operates the game, and the other shot clock
operates 24 second clock.

Referees
● Referees
➢ The authority of referees includes calling unsportsmanlike conduct
penalties, player or coach ejections, or even calling a forfeit of the
game in certain circumstances.
● Lead Referee
➢ For the regular referees, it is normal that they are independent in
terms of making their decisions but in case of dispute, it’s the lead
referee whose verdict is considered final.
Hand Signals in Officiating
Violation Signs

Foul Signals

Other Signals
CO3
Basketball Terminologies and equipment
Part 1

Terminologies Used In Basketball

● Airball ● Elbow
● Alley-oop ● Fast Break
● And one ● Flop
● Assist ● Free Throw
● Backboard ● Key
● Block (Action) ● Lay-up
● Block (Area of Court) ● Man-to-Man
● Carry ● Zone Defense
● Bankshot ● One- And-One
● Turn Over ● Overtime
● Charge ● Fouled out
● Double Dribble
Definitions
Air Ball
➢ A shot at the basket that misses everything and doesn’t touch the
rim, backboard or net.
Alley-oop
➢ When one player jumps and catches a pass from another player and
simultaneously dunks the ball or shoots it in before landing.
Assist
➢ A statistic that occurs when a player passes the ball to someone who
scores after receiving the pass. The passing player earns an assist in
the stat sheet.
Lay-up
➢ A shot taken close to the hoop, usually when a player is moving
toward the basket.
And One
➢ When a player gets fouled while shooting and the ball goes in. The
player then gets one free throw.
Backboard
➢ The rectangular piece of wood or fiberglass the rim is attached to.
Bankshot
➢ When a player shoots the ball and it bounces off the backboard and
into the hoop.
Block (Action)
➢ A statistic that occurs when a defensive player stops an offensive
player from making a shot by blocking the ball with his or her
hand(s).
Block (Area of Court)
➢ The area just outside of the key in which the rectangular blocks are
painted. Also referred to as the post.
Carry
➢ This penalty, which results in a turnover, occurs when a player holds
the ball excessively at the apex while dribbling.
Turn Over
➢ When the offensive team loses possession of the ball by way of an
offensive foul, steal or out-of-bounds violation.
Charge
➢ This penalty, which results in a turnover, occurs when an offensive
player with the ball runs into a stationary defensive player and
knocks him or her over.
Double Dribble
➢ This penalty, which results in a turnover, occurs when a player
dribbles the ball with both hands. It also occurs when a player
dribbles, stops dribbling and then begins to dribble again.
Elbow
 ➢ The area of the court where the free throw line meets the side of the
key or paint.
Fastbreak
➢ An offensive action where a team attempts to advance the ball and
score as quickly as possible after a steal blocked shot, or rebound.

Flop
➢ When a player attempts to draw a foul on an opposing player by
acting, fabricating or over-exaggerating the extent of contact.
Free Throw
➢ A free shot given to a player after a foul or a technical foul. The
player shoots from the 15-foot free throw line while the rest of the
players line up along the outside of the key.
Key
➢ The painted area that makes up the free throw lane. Also referred to
as the paint.
Man-to-Man
➢ A defensive strategy in which each player on the defensive team
guards one person on the opposing team.
Zone Defense
➢ A defensive strategy in which players guard a specific zone or area of
the court instead of a specific player on the opposing team.
One-and-One
➢ When a team has reached the initial foul limit, or the bonus, the next
player to get fouled will receive one free throw. If the player makes the
free throw, he or she shoots an additional free throw. This occurs in
youth, high school, and college basketball only.
Overtime
➢ Is an additional period of play specified under the rules of a sport to
bring a game to a decision and avoid declaring the match a tie or
draw where the scores are same.
Foul
➢ Is an inappropriate or unfair act by a player as deemed by a referee,
usually violating the rules of sport or game.
Fouled out
➢ Occurs when a player exceeds his or her personal foul limit for a
game and is disqualified from participation in the remainder of the
game.

Part 2
Equipment Used in Basketball
● Basketball
● Basketball Shooting Equipment (Hoop or Basket)
● Basketball Court
 ● Backboard
● Uniforms
● Shot Clocks
● Whistle
● Basketball Shoes

Purpose
Basketball
➢ The most important thing for training is the ball. There are certain
guidelines which one needs to follow when buying a basketball. For
practice, one can play with a rubber ball. For professional
competitions, one needs to use an inflated ball made of leather.
Basketball Shooting Equipment
➢ The hoop or basket is a horizontal metallic rim, circular in shape.
This rim is attached to a net and helps one score a point. The rim is
mounted about 4 feet inside the baseline and 10 feet above the court.
Basketball Court
➢ The basketball court is the next important thing for shooting balls in
this game. The court is usually made of wooden floorboards. The
court size is about 28m x 17m according to the International
standards. The National Basketball Association (NBA) regulation
states the floor dimension as 29m x 15m. The standard court is
rectangular in shape and has baskets placed on the opposite ends.
Backboard
➢ The rectangular board that is placed behind the rim. It helps give a
better rebound to the ball. The backboard is about 1800mm in size
horizontally and 1050mm vertically. Many times, backboards are
made of acrylic, aluminum, steel, or glass.
Uniform
➢ Helps one differentiate teams from one another. A uniform consists
of a jersey (shirt), shorts, and numbers on the front and back of the
shirts of identification.
Shot Clock
➢ The offense is allowed a maximum of 24 seconds to have a ball in
hand before shooting. These 24 seconds are counted on the shot
clock. If the offense fails to shoot a ball that hits the rim, they will lose
the possession of the ball to the other team.
Whistle
➢ The coach or referee uses a whistle to indicate the start or end of a
game. S/he can even use the whistle to stop the play in the middle of
 a game. Whistle also helps to indicate fouls, timeouts, or
out-of-bound balls to the players. In order to get the attention of the
players, many times coaches use the whistle to gather the players.
Basketball Shoes
➢ It helps prevent injuries, in part, by providing adequate ankle
support. High-top sneakers offer the best ankle support; these shoes
should also lace up to the top to help proves a snug fit.

CO4
Recreational Activities

Recreation
- Recreation is an activity of leisure being discretionary time. The need to do
is something for recreation is an essential element of human biology and
psychology. Recreational activities are often done for enjoyment,
amusement, or pressure and are considered to be “fun”.
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History of Recreational
High-status people enjoyed hunting from early times. Special areas were set
aside for this– hunting forests and parks.
● 18th and 19th centuries – landowners and newly wealthy industrialists
pursued field sports, went on grand tours, and developed a taste for
scenery, especially mountains.
● In the late 19th and early 20th centuries, the urban working classes started
to demand access to the countryside to escape the slums.

Indoor Recreational activities

Billiards – British Army officers stationed in India modified the traditional

billiards and devised snooker. Snooker is a game played on a billiards board with
15 red balls, six balls of other colors, and a white cue ball in which we have to pot
the other balls using the cue ball. Some play snooker as a recreational game,
while some play it for money and prestige. It may seem ordinary, but there is so
much to this game. It can be considered as an example of applied physics and
geometry. Some of its benefits include enhancing focus and coordination, and
promoting self confidence if you are good at this game.

Bowling – Is a sport that involves rolling a ball down a lane to knock down a
group of pins. It is not as simple as it looks; it is a complicated sport indeed. You
must be able to understand the lane conditions to bowl well. The common types
of balls used these days are resin balls. Professional bowlers play at competitive
and elite levels. For amateur bowlers it is fun ,to go bowling with friends. One
thing you have to know is that it is not only fun but it, also has some health
benefits like promoting muscle growth, helping lose weight, muscle toning, and
strengthening. You can socialize and make friends at the bowling alley.

Table tennis – Is a complex physical sport. It is good for the body, mind, and
soul. It has many physical as well as mental benefits. It improves flexibility, helps
with weight loss, develops motor skills and balance, and improves concentration
and brain function. Even though table tennis can be played as a high-intensity
physical activity, there is a very low risk of injury as there is no contact between
the players.

Chess – is one of the most ancient games, yet it has great glory even today!
Bobby Fischer, my favorite player, described that “Chess is a war over the board.
The object is to crush the opponent's mind.” In my words, chess is a war of
thoughts between two players on a chess board having 16 pieces each with the
objective of checkmating the opponent’s king. Savielly Tartakower stated Chess,
like love, like music, has the power to make man happy.

What is the Outdoors?

All those places where people can “get away from it all”.
• Countryside near home.
• Urban forest.
• Emptier landscapes in parts of crowded countries.
• Remote wilderness.

CO5
Board Games
Game of the Generals
Board games are table games that typically use pieces moved or placed on
a pre-marked board (playing surface) and often include elements of table, card,
role-playing, and miniatures games as well.

The Game of the Generals, also called GG or GOG as it is most fondly called, or
simply The Generals, is an educational war game invented in the Philippines by
Sofronio H. Pasola Jr. in 1970.

Its Filipino name is "Salpakan." It can be played within twenty to thirty minutes. It is
designed for two players, each controlling an army, and a neutral arbiter
(sometimes called a referee or an adjutant to decide the results of "challenges"
between opposing playing pieces, that like playing cards, have their identities
hidden from the opponent.

Objective and Victory Conditions

Most games end in a victory for one of the players. One player may have
lost so many pieces or his pieces are impractically positioned on the board that
he feels he can no longer win the game so he decides to resign. However, any
player may propose a draw at any time; the opponent can either decline, so play
continues, or agree, and thus the game ends in a tie.

At the end of a match, whether as a draw or as a victory for one player, it is

courteous but not required to allow the opposing player a view of the surviving
pieces before they are taken off the board, as well as of the eliminated pieces.

Game Board and the Playing Pieces

The player's set of pieces represents 21 soldiers (combatants) with a hierarchy of
ranks and functions. A higher-ranking piece (usually the officers) will eliminate
any lower-ranking piece, with the exception of the 2 Spies, which eliminate all
pieces except the 6 Privates.

Apart from the Flag (The Philippine Flag) and the Spy (a pair of prying eyes), the
rank insignia of the pieces used in the game are those used in the Philippine
Army.

The playing pieces are identical-sized plastic or metal flat rectangles that are
bent or molded at a 90-degree or 80-degree angle. The rank insignia are printed
on the rear side to keep them hidden from the opposing player; the game
requires that the front side of the pieces should have no distinguishing marks
that will help identify the pieces.

In plastic sets, the colors commonly used in the pieces are black and white. There
are also sets composed of wooden boards and aluminum pieces. Those pieces
have rank insignia that are printed either in red or blue. In metal sets, the color of
the board is commonly brown and the pieces are aluminum colored.

Some of the cheaper game sets consist of just a rolled-up sheet printed with
squares instead of a rigid board, as well as plastic pieces with ranks printed on
cardboard.

Pieces No. of Pieces Function

General of the Army (Five 1 Eliminates any lower-ranking

Stars) officer, the Private, and the Flag.

General (Four Stars) 1 Eliminates any lower-ranking

officer, the Private, and the Flag

Lieutenant General (Three 1 Eliminates any lower-ranking

Stars) officer, the Private, and the Flag

Major General (Two Stars) 1 Eliminates any lower-ranking

officer, the Private, and the Flag

Brigadier General (One Star) 1 Eliminates any lower-ranking

officer, the Private, and the Flag

Colonel (three Magdalo 7-Ray 1 Eliminates any lower-ranking

Suns) officer, the Private, and the Flag

Lieutenant Colonel (Two 1 Eliminates any lower-ranking

Magdalo 7-Ray Suns) officer, the Private, and the Flag

Pieces No. of Pieces Function

Major (One Magdalo 7-Ray 1 Eliminates any lower-ranking

Sun) officer, the Private, and the Flag.
 Captain (three Magdalo 1 Eliminates any lower-ranking
Triangles) officer, the Private, and the Flag.

1st Lieutenant (two Magdulo 1 Eliminates any lower-ranking

Triangles) officer, the Private, and the Flag.

2nd Lieutenant (One Magdalo 1 Eliminates any lower-ranking

Triangle) officer, the Private, and the Flag.

Sergeant (Three Chevrons) 1 Eliminates any lower-ranking

officer, the Private, and the Flag.

Private (One Chevron) 6 Eliminates any lower-ranking

officer, the Private, and the Flag.

Note: If both soldiers are of equal rank, both are eliminated (colloquially termed as a
“split”)

Pieces No. of Pieces Function

Spy (Two Prying Eyes) 2 Eliminates all officers from the

rank of sergeant up to 5-Star
General and the Flag.

Flag (Philippine Flag) 1 Eliminates the opposing Flag as

long as it takes the aggressive
action against the enemy Flag.
As the game progresses, challenges are made, resulting in the elimination of soldiers. A “challenge” is made
when a soldier moves into the same square occupied by an opposing soldier.

When a challenge is made, the following rules of elimination apply:

a. A higher-ranked soldier eliminates from the board lower ranked soldier

b. If both soldiers are equal, both are eliminated.
c. A spy eliminated any officer starting with the rank of 5-star General down to the Sergeant.
d. The Flag can be eliminated or captured by any piece, including the opponent’s Flag.
e. Only a Private can eliminate the Spy.
f. The Flag that moves into the same square occupied by the other Flag wins the game.

For maximum interest and suspense, a natural party (arbiter) is present to preside over a challenge for both
players. As arbiter, he is not allowed to reveal to either player the ranks of any piece whether engaged in
challenges or not.
In case of a challenge, the arbiter quietly removes the outranked piece and gives it back to the player who
has lost it.
Care must be made that the eliminated piece is not shown to the opponent. (Note: Official tournament games
are conducted with an arbiter.)

When playing without an arbiter, every time there is a challenge, both players must declare the ranks of the
two opposing pieces concerned, after which the outranked player removes his piece from the Board.

How the Game Ends:

a. When the Flag is eliminated or captured.
 b. When a Flag reaches the opposite end of the board.
c. When a player resigns.
d. When both players agree on a drawn position.

A Flag reaching the opposite end of the board may still be eliminated by an opposing piece occupying a
square adjacent to the one reached by the Flag. In order to win, the Flag should at least be two squares or
two ahead of any opposing piece.

CO6
Yoga
Physical Activity
- Physical activity includes exercise as well as other activities which involve
bodily movement and are done as part of playing, working, active
transportation, house chores, and recreational activities.

Types of Physical Activities

Aerobic exercise - Aerobic exercise, which speeds up your heart rate and
breathing, is important for many body functions.
Strength training - is a physical activity designed to improve muscular fitness by
exercising a specific muscle or muscle group against external resistance, including
free weights, weight machines, or your own body weight.
Stretching - is a form of physical exercise in which a specific muscle or tendon (or
muscle group) is deliberately flexed or stretched in order to improve the muscle's
felt elasticity and achieve comfortable muscle tone. The result is a feeling of
increased muscle control, flexibility, and range of motion.
Balance exercises - involve doing exercises that strengthen the muscles that help
keep you upright, including your legs and core. These kinds of exercises can
improve stability and help prevent falls. Doing balance exercises can be intense,
like some very challenging yoga poses.

YOGA
- Yoga is essentially a spiritual discipline based on an extremely subtle
science, which focuses on bringing harmony between mind and body. It is
an art and science of healthy living. The word 'Yoga' is derived from the
Sanskrit root 'Yuj', meaning 'to join' or 'to yoke' or 'to unite.

History of YOGA
- The practice of Yoga is believed to have started with the very dawn of
civilization. The science of yoga has its origin thousands of years ago, long
before the first religions or belief systems were born. In the yogic lore, Shiva
is seen as the first yogi or Adiyogi, and the first Guru or Adi Guru.
- Between 500 BC - 800 A.D. is considered as the Classical period which is also
considered as the most fertile and prominent period in the history and
development of Yoga.
- 1700 - 1900 A.D. is considered as Modern period in which the great
Yogacharyas- Ramana Maharshi, Ramakrishna Paramhansa, Paramhansa
 Yogananda, Vivekananda, etc., have contributed for the development of
Raja Yoga.This was the period when Vedanta, Bhakti

Basic Pose of YOGA

7 Basic Yoga Positions
1. Mountain Pose (Tadasana) ...
2. Child's Pose (Balasana) …
3. Cat/Cow Pose (Marjaryasana to Bitilasana) …
4. Downward-Facing Dog (Adho Mukha Svanansana) …
5. Warrior I (Virabhadrasana I) …
6. Warrior II (Virabhadrasana II) …
7. Corpse Pose (Shavasana)

Mountain Pose

“The mother of all yoga poses.” This two-footed stance is the foundation for many other
positions that require awareness and balance. It is through this pose that one finds the
proper alignment and shape for additional movements.

How to Do it: Stand with feet together and arms at your side. Ground your feet, making
sure to press all four corners down into the ground. Next, straighten your legs, then tuck
your tailbone in as you engage your thigh muscles. As you inhale, elongate through your
torso and extend your arms up, then out. Exhale and release your shoulder blades away
from your head, toward the back of your waist as you release your arms back to your
sides.

Child’s Pose
This easy pose relaxes your nervous system and is a great place to take a breather during
class if you need one.

How to Do It: Start in a kneeling position with your toes tucked under. Lower your butt
towards your feet as you stretch your upper body forward and down with your arms
extended. Your stomach should be comfortably resting on your thighs, with your forehead
touching the mat.

Cat Cow Pose

Is a great way to warm up your back and get your body ready for a downward-facing dog.
It also helps address mobility and work your core without the extra stress on your wrists
and shoulders that you might feel in a down dog move.

How to Do It: Begin with hands and knees on the floor, spine neutral, and abs engaged.
Take a big inhale, then, as you exhale, round your spine up towards the ceiling and tuck
your chin towards your chest, releasing your neck. On the next inhale, arch your back and
relax your abs. Lift your head and tailbone upwards, being careful not to place any
pressure on your neck by moving too quickly or deeply.

Downward-Facing Dog (Adho Mukha Svanansana)

Is one of the most recognizable poses of the bunch. Down dog is a great way to stretch
your back, shoulders, arms, hamstrings, and, well, just about everything. And it gets you
calm and centered, too.

How to Do It: Come onto hands and knees with palms just past your shoulder, fingers
pointing forwards. Knees should be under your hips and toes tucked. Lift your hips and
press back into a V-shape position with your body. The feet should be hip-width apart.
Keep in mind, it’s OK if you can’t get your feet to the floor (your hamstrings might be too
tight). Spread through all 10 fingers and toes and move your chest towards your legs.

Warrior I (Virabhadrasana I)

The first in the Warrior series, this pose strengthens your legs and opens your hips and
chest, while also stretching your arms and legs. While holding this exercise, you’ll see an
increase in your concentration and balance — both essential qualities to carry through a
yoga practice.

How to Do It: Start in mountain pose. As you exhale, step your left foot back about four
feet, so you’re in a lunge position with the right ankle over the right knee. Raise your arms
straight overhead, biceps by ears, and turn your left foot about 90 degrees to face the left
wall. Align your left heel perpendicular to your right heel. Expand your chest and pull your
shoulders back, then lower down toward the floor as you lift your arms up. Make sure your
hips stay square to the front, as you continue to breathe.

Warrior II (Virabhadrasana II)

Similar to Warrior I, Warrior II offers just a slight variation, with your upper body rotated to
the side instead of facing forward. You’ll still reap the same quad-strengthening benefits of
Warrior I, but you’ll also open up your hip flexor muscles for greater flexibility.

How to Do It: Begin in mountain pose. Exhale and step your left foot back about four feet,
making sure the heels are in line. Turn your back foot 90 degrees so that it’s now
perpendicular to the front one. Raise your arms to shoulder height, parallel to the floor,
with your right arm in front of you, and left arm behind. Bend your front knee so it’s directly
over the ankle, and sink your hips low until the front thigh is parallel to the floor. Look
straight ahead, eyes in line with your front-facing arm.

Corpse Pose (Shavasana)

This is one of the most meditative moments in any yoga practice. The corpse pose calms
the mind, relieves stress, and induces a relaxed state.

How to Do It: Lie down on your back and let your feet fall to their sides. Bring your arms
alongside your torso, but slightly separated with palms facing the sky. Relax the entire
body — your face included. Usually, the final pose in a class, you’ll stay in this pose
anywhere from 30 seconds to five or 10 minutes. Your instructor will cue you when to slowly
awaken your thoughts and return to a seated position.