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INDIVIDUAL AND DUAL SPORTS

INDIVIDUAL SPORTS
• Individual Sports promotes a desire for physical fitness, lifetime physical
activity, and healthy leisure time habits through individual activities, sports, and
games.

DUAL SPORTS
In one form of dual sports, a single athlete competes against another single
athlete; there’s no team, just two athletes against each other in a one-on-one
match.

Badminton
a sports racquet that is played with a shuttlecock or birdie as a projectile and where the
players are separated by a net that divides the court into two equal parts.

Points
are scored by landing the shuttle on your opponent’s side of the court.

Badminton
is played as an outdoor sport in several parts of the world. However, to fully enjoy its
potential, badminton should be played indoors where the wind cannot compromise the
flight of the shuttle.

Brief History of Badminton

The history of badminton is not fully clear and some parts of it remain a mystery.
Badminton appears to be an evolution of a game called battledore and shuttlecock,
which origins go way back in time

Invented and developed by the British in the middle of the 19th century.

General Rules
•Winner of the first game must serve first in the next game.

•Teams change sides after each game.

•Any shuttle landing on the lines are good.

•During a rally, if the shuttle touches the net and goes over it is good.

Scoring
•Points are scored only by the serving side.
 •A point is rewarded to the serving side whenever the other side commits a fault.

Doubles
• There are 15 points in a doubles game.
• When the score is 13 all, the side that reached 13 first has the option of
“setting” game to 5.

Single
• There are 15 points in a doubles game.
• When the score is 13 all, the side that reached 13 first has the option of
“setting” game to 5.

System of Play (Doubles)

Side by side- defensive positioning
- Each player is responsible for one side of the court
Up and back- offensive positioning
-One player in front half the other in back half.
Combination- combination of both systems
-When a team hits the shuttle in the air, they assume side by side position to
defend against the smash.

BASIC FOOTWORK IN BADMINTON

Ready in position;
• Side step (chasse)
• Lunge
• Scissor Kick
• Crossover step
and three-step to mid court.

Basic Equipment
Racket
Shuttle cock (birdie)
Net and poles
Shoes
Sportive outfit

Eating Habits and Tips to Improve your Perfomance

Eat your meals at regular time

-Indeed, always eating at a fixed time allows the body to have a regular energy intake.

Eat healthy and varied

-A balanced diet provides your body with the minerals and vitamins it needs. It is not
only made with one meal, but several.
Carbohydrates: consume some with each meal to fill up with energy (pasta, rice,
semolina, potatoes, etc.).

Meat, fish, eggs 1 to 2 times a day for protein intake

Fruit and vegetables as the saying goes "eat at least 5 fruits and vegetables a day". It
is important to respect this for your vitamin, fibre and water intake.

Dairy products: about 3 times a day (protein and calcium intake).

Fat: indeed, you also need fat (but in moderation). They provide lipids and vitamins.

Eat before the effort

-It is important to eat before exercise. This meal will directly impact your physical
performance.

Eat during exercise

-Hydration and nutrition during exercise will also be important factors in your
performance.

Low intensity efforts: for low intensity efforts, such as jogging for an hour for example,
you draw little from your reserves,

Medium intensity efforts: In the case of a 2-hour bike or race outing, for example, you
start to draw from your reserves.

High intensity efforts: for high intensity efforts, such as a marathon, you should bring
60 g to 90 g of carbohydrates per hour.

Recover exercise
-Once a competition or training is over, athletes tend to forget to recover.

Rehydrate at the end of the outing: After an effort, the body is in a state of more or
less pronounced, but systematic dehydration.

"Re-sugar" your body: after a long or intense outing, the energy reserves are logically
well depleted. It is thus necessary to reconstitute them.

Avoid snacking
-Have you just completed a workout? So don't eat just any food! You need a proper diet.

Avoid alcohol
-It is not recommended to drink alcohol when you are athletic. One gram of alcohol
brings 7 kilocalories to the body, about twice as much as one gram of sugar.
5 Health-Related Components of Physical Fitness

Cardiovascular endurance: the ability to perform exercises at moderate-to-vigorous

intensities for a prolonged period of time.

Muscular strength: how much force your muscles can exert or how heavy weights they
can lift.

Muscular endurance: the ability of your muscles to sustain exercise for a period of
time.

Flexibility: the ability to move muscles and joints through a full range of motion.

Body composition: your body’s ratio of fat mass to fat-free mass like muscle and bone.

HEALTH RISKS IN OUR LIFESTYLE

Stress is a response to adverse and challenging circumstances and a response to daily

life. It affects us emotionally, physically, and behaviorally.

The right amount of stress can be a positive force that helps us to do our best and to
keep alert and energetic.

signs of stress?
Common signs of stress include depression, sleep problems, tension, anxiety, work
mistakes, poor concentration, and apathy

Tips for Managing Stress for Better Sleep

Assess what is stressful. The first step in getting a handle on stress is to figure out
what’s causing it.

Seek social support. Spending time with family and friends is an important buffer
against stress.

Practice thought management. What we think, how we think, what we expect, and
what we tell ourselves often determine how we feel and how well we manage rising
stress levels.

Exercise. Physical activity can help you blow off steam, reducing stress.
Learn to relax. Practice things like yoga, meditation, or deep breathing.

Eat a healthy diet. Junk food and refined sugars low in nutritional value and high in
calories can leave us feeling out of energy and sluggish.

Get adequate sleep. A good night's sleep makes you able to tackle the day's stress
more easily.

Delegate responsibility. Often, having too many responsibilities can lead to stress.

Different types of eating

Fueling eating this type of eating is usually associated withathletes, who not only plan
their training regimens but alsotheir daily food intake so that they can perform very
wellduring competition.

Emotional eating we don’t always eat just to satisfy physical hunger.

Social eating can have serious effects on the way we view food and nutrition, leading
to overeating, obesity, malnutrition and other health problems

Eating while watching TV or sports events if you eat while watching tv or sports
events, the brain is distracted and sends out the wrong signals to the body and does not
process the taste or satisfaction.

7 FUNDAMENTALSKILLS OF BADMINTON

1. Grip
2. Stance
3. Footwork
4. Serve
5. Smash
6. Drop/shot
7. Clear/Lob

Backhand and forehand Grip: Basic skills in badminton

The only difference while playing the 2 kinds of strokes is in the use of fingers.
Stance: Badminton Skills The stance is how you stand while playing badminton, both
in between a rally and before the serve.

Footwork: Badminton Skills

Footwork plays a huge role in helping with an effective and organized movement on the
court.

Serve: Badminton Skills

Service is among the most basic skill that you need to master in Badminton.

High Serve- High serve aims at the back-end corner of the opponent’s court.

Low Serve- Unlike high serve, the low serve aims to the front of the court.

Smash: Badminton Skills

Smash is the most potent and powerful stroke in badminton which naturally turns out to
be the most familiar term to all.

Forehand smash
The forehand is an overhead smash which is similar to the action of throwing a ball. You
shouldn’t have a problem playing this stroke if you can throw a ball well. This skill in
badminton acts as a game-changer for beginners.

Backhand smash
This is one of the toughest strokes in badminton, and even experts face difficulty in
playing the stroke.

Jumping smash
A forehand smash with a timed jump added to it counts under jumping smash.

Drop Shot
Amongst all the basic skills in Badminton, the drop shot is the most technical one.

Clear or Lob
The lob shot in Badminton can be imagined as a shot with an inverted ‘U’ trajectory.

EXERCISE AND STRESS

Exercise and stress relief

Exercise increases your overall health and your sense of well-being, which puts more
personal exercise program in your step every day.
It pumps up your endorphins- Physical activity may help bump up the production of
your brain's feel-good neurotransmitters, called endorphins.

Endorphins also trigger a positive feeling in the body. It is also called Happy cell

It reduces negative effects of stress- Exercise can provide stress relief for your body
while imitating effects of stress,

It's meditation in motion- After a fast-paced game of racquetball, a long walk or run, or
several laps in the pool, you may often find that you've forgotten the day's irritations and
concentrated only on your body's movements.

It improves your mood- Regular exercise can increase self-confidence, improve your
mood, help you relax, and lower symptoms of mild depression and anxiety.

Consult with your doctor- If you haven't exercised for some time or you have health
concerns,

Walk before you run- Build up your fitness level gradually. Excitement about a new
program can lead to overdoing it and possibly even injury.

Do what you love- Almost any form of exercise or movement can increase your fitness
level while decreasing your stress.

Pencil it in- In your schedule, you may need to do a morning workout one day and an
evening activity the next.

SMART goals.
-specific, measurable, attainable, relevant and time-limited goals.
Find a friend- Knowing that someone is waiting for you to show up at the gym or the
park can be a powerful incentive.

Change up your routine- If you've always been a competitive swimmer, take a look at
other, less competitive options that may help with stress reduction, such as Pilates or
yoga classes.

Exercise in short bursts- Even brief bouts of physical activity offer benefits.

Direct benefits of exercise

● Strengthening the bones and muscles.

● Improving immunity which leads to a lesser risk of infections and sickness.

● Lowering of blood pressure. It can have the same effect as that of antihypertensive
medicine in some cases

● Improves the good cholesterol levels in the blood.