BADMINTON

HISTORY AND NATURE

A badminton-like game was known in ancient Greece and Egypt - a game called
battledore and shuttlecock - in which two players hit a feathered shuttlecock back and forth with
tiny rackets. The game was played in India during the 18th Century, at which time it was called
"Poona". In the 1860s it was adopted by British Army officers stationed in India. The officers
took the game back to England, where it became a success at a party given by the Duke of
Beaufort in 1873 at his estate called "Badminton" in Gloucestershire.
Badminton is played as a singles or doubles game with one or two players on a side. The
object of the game is to hit the shuttlecock or “bird” back and forth with a racket across a net five
feet high at its center. The bird should be hit with such speed and accuracy that the opponent is
unable to return the shot successfully. The game can either be fast or slow paced, depending on
the skill level of the players.

EQUIPMENT AND FACILITIES

1. Rackets are fragile. Avoid striking the floor, wall, net, posts, or your partner. Also avoid
flipping, throwing, or twirling rackets.
2. Shuttlecocks should be handled by the tips only. Birds caught in the net should be removed
carefully.
3. Each student is responsible for reporting any damaged rackets to the instructor.
4. Rackets are returned to the proper slot and birds to the basket at the end of each period.

SKILLS

A. Grip
1. Forehand – with the racket head perpendicular to the floor, shake hands with the grip so the
“V” formed by the thumb and forefinger is on the top of the handle.
2. Backhand – using a forehand grip, rotate the hand slightly so the thumb is along and parallel to
the wide side of the handle.

B. Footwork
1. Move toward the shot with short steps and end with a long stride.
2. In the ready position the racket is held high, the knees are slightly bent, and the body weight is
on the balls of the feet.

C. Strokes
By using the same motion for all shots, the opponent is unable to detect what shot you are
going to make until the bird is actually hit. A good wrist action allows more power and control
with much less effort. A forehand stroke is one from the dominant side; the backhand stroke is
from the non-dominant side. The racket is swung back, the arm is bent with the elbow up, the
wrist is cocked, and the body weight is placed on the back foot. From this position, the stroke is
made by throwing the hand at the point of contact between bird and racket with weight being
transferred to the forward foot. If possible, shots should be made with an overhand stroke.
1. Clear – a shot used to drive your opponent away from the net or forecourt or to slow the game.
The bird should fly above the opponent’s reach and fall within one foot of the baseline.
2. Smash – an attacking shot made at the limit of one’s upward reach and slightly in front of the
shoulder. At the moment of contact, the arm and wrist come down forcibly.
3. Drive – A flat shot kept as low as possible and is second only to the smash as an attacking
shot.
4. Drop Shot – any shot that drops immediately after crossing the net. The descent of the bird is
controlled with little follow-through.
5. Net Shot – any shot played as near to the net as possible, controlled by wrist and forearm. The
hairpin shot is an example of a net shot.

D. Serves
1. High and deep (singles) – take a position near and on the proper side of the center line and
about four feet behind the short service line. Drop the bird on the racket side and swing the
racket forward.
2. Low and short (doubles) – take a position closer to the front service line. The racket is swung
forward with little follow-through.
3. Drive (flick) – a quick snap of the wrist in the backhand grip with the bird held directly in
front of the body. The bird travels in a direct line at the receiver.

E. Flight Patterns (left to right)

A = underhand clear/high single serve

B = short serve
C = underhand drop shot
D = overhead clear
E = high doubles serve
F = hairpin net shot
G = smash
H = overhead drop hot
I = net shot

HOW TO PLAY

Getting Ready and Serving

The game starts with a toss. The referee tosses the coin and one player calls ‘Head’ or
‘Tail’. Player or team that wins the toss has an option to choose a side of the court, or an option
to serve or receive first. If the player chooses his/her preferred side of the court then, the
opponent player or team can choose to serve or receive first and vice versa.
Serving is done diagonally and the first serve is made from the right hand service court.
The server should hit the shuttle underarm while it is 1.15m. The server cannot step on
boundaries and should serve from the correct service court. If the shuttle hits the net and doesn’t
cross it after the service, it has to be served again. If the server commits a fault while serving the
opponent gets the opportunity to serve.
The receiving player receives the shuttlecock from the correct service court diagonally
opposite to the server’s court and returns it, thus starting a rally. Players can move around their
side of the court after returning the service.
When a player shoots the shuttle outside the court boundaries or when a player misses to
return the shuttle from his/her side of the court, the opponent gets a point and the rally ends.
At the end of a game players change ends, and in a deciding game players change ends
when one player or pair scores 8 (men) or 6 (ladies) points.

Serving rules for singles

The server serves from the right and left side of the service courts alternatively. Once the
service is lost the opponent gets the chance.
If the players haven’t scored any points or if they have scored an even number of points
they serve from the right side of the service court to the right side of the opponent.
If the players scored an odd number of points, they serve from the left side of the court to
the left side of the opponent.

Serving rules for doubles

Each team gets two chances to serve, one for each player. The members in a team serve
alternatively. After losing two serves the opposite team gets a chance to serve, and they start
from the right side of the court.
The serving team gets only one chance to serve at the beginning of the game.
In Doubles, the pair that served in the previous rally and at the receiving end in the
current rally doesn’t change their sides. Players that win a rally and are serving change their
sides.
If the players haven’t scored any points or if they have scored an even number of points
they serve from the right side of the service court to the right side of the opponent.
 If the players scored an odd number of points, they serve from the left side of the court to
the left side of the opponent.

Scoring
When the serving side wins a rally a point is added to its score and the player/team serves
the next rally.
When the receiving side wins a rally they add a point to their score and serve the next
rally.
A rally is won when a player or team makes a fault or when the shuttle lands in the
opponent’s court.

The most common faults during a rally are −

 Not hitting the shuttle before it lands within the boundaries.

 The shuttle is hit into the net.
 The shuttle fails to fly above the net.
 The shuttle lands outside the court boundary (if the shuttle lands on a line, it is in,
but if a player steps on a line while serving or receiving, they are out)
 The player’s body or the racket coming into contact with the net.
 Same player hitting the shuttle subsequently.

Winning a match

 The best of three games make a match.

 The team or player scoring 21 points faster wins a game.
 If the score of both the teams is 20 (20-all), then the team that gets a 2 point lead wins the
game.
 If the score of both the teams is 29 (29-all), then the team that reaches 30th point first
wins the game.
 The winner of a game also wins the right to serve first in the next game.

Fouls

 Players should hit the shuttle only from their side of the court.
 Players should not touch the net or slide under it.
 The racket of a player should not land on the opposing team’s side.
 The shuttle should never hit players, even outside the boundaries.
 In Doubles, the shuttle shouldn’t hit a player or his clothing or his racket before his
teammate hits it.
 Both feet of a player should be on the ground while serving and receiving the service.
RULES AND REGULATIONS
1. Serving
a) The server must keep both feet in contact with the floor at the time of the serve.
b) The bird must be contacted below the waist.
c) The racket head must be below the server’s wrist.
d) The server should not serve until the receiver is ready; the opponent is deemed ready if a
return is attempted.
e) Partners of the server and receiver may stand anywhere on the court providing they do
not obstruct the opponent’s view.
f) A bird that touches the net on the serve and goes into the proper service court is legal.
g) If the server misses the bird on the serve attempt, it still counts. In singles and doubles
the serve would go to the opponent.
2. Serving Order – Singles
a) At the beginning of the game (0-0) and when the server’s score is even, the serve will
begin from the right service court. When the server’s score is odd, the serve will be from
the left service court.
b) If the server wins a rally, the server scores a point and will then serve again from the
alternate service court.
c) If the receiver wins a rally, the receiver scores a point and becomes the new server. They
serve from the appropriate service court – left if the score is odd and right if it is even.
3. Serving Order - Doubles
a) A team will only have one player serve, per “service”.
b) At the beginning of the game and when the score is even (0, 2, 4, 6, etc.) the server
serves from the right service court. When it is odd (1, 3, 5, 7, etc.) the server serves from
the left service court.
c) If the serving side wins a rally, the serving side scores a point and the same server serves
again from the alternate service court.
d) If the receiving side wins a rally, the receiving side scores a point. The receiving side
becomes the new serving side.
e) The players do not change their respective service courts until they win a point when
their side is serving.
4. The winners of the first game serve first in the next game.
5. Birds falling on the lines are considered good.
6. During a rally, a bird that touches the net and goes over is in play.
7. A fault (violation of rules) occurs if:
a) On the service, any part of the racket head is higher than the server’s wrist and contact is
made above the waist.
b) The service fails to cross the net or go into the proper service court.
 c) The feet of the server and receiver are not in the proper courts at time of service.
d) The server hesitates or stops (feint/balk) the service motion or misses the bird.
e) The improper receiver returns the bird on the serve.
f) A bird hit into the net, under the net, against the wall or ceiling is out-of-bounds.
g) A player hits the bird before it crosses the net.
h) The bird touches a player or clothing.
i) The player touches the net while the bird is in play.
j) The bird is hit twice in succession by one/both partners.
k) The bird is held, caught, or carried on the racket when struck.
l) A player obstructs an opponent.
8. Let (a play allowed to be replayed)
a) The bird becomes caught in or on the net after passing over the net.
b) The bird hits the basketball supports or net.
c) The following situations occur before the next serve and if the offending side wins the
rally:
1. The correct server serves from the wrong court.
2. The wrong server serves from either the correct/incorrect service court.
3. The correct receiver receives in the wrong court.
HOW TO OFFICIATE THE GAME
There are three types of officials in the sport of Badminton.
1. Referee
2. Umpire
3. Linesman
The Referee takes responsibility for making sure the tournament is run according to all the rules
is fair and that sportsmanship is being upheld.  There must be one Referee at all MBA
Sanctioned Events.
The Umpire takes responsibility for running individual matches.  He or she is responsible for
making all final decisions for points awarded in a match.  Umpires are mandatory for final
matches or tournaments.
Linesmen take responsibility for making line calls on shuttles that land on the floor of the
badminton court.  They are there to assist the umpire in making the best decision possible. 
Linesmen are not mandatory for any provincial tournaments, but are frequently used in more
important matches.
HEALTH-RELATED AND SKILLS RELATED FITNESS
Badminton is a game that requires skills and agility. Apart from enjoying it, playing
badminton can have positive effects on your well-being. Playing badminton could potentially
reduce your risk of developing such health-related problems. Playing badminton helps Control
Hypertension, Improves our Lung Health, Improves our Metabolism, and lastly, can Help
Enhance our Productivity and Reflexes.
 To be successful in badminton you need excellent court speed and agility, with a good
background of endurance. The fitness training for badminton should focus on speed, agility and
endurance, with also strength and flexibility also important.

BENEFITS OF BADMINTON (Physically, Emotionally, Socially & Psychologically)

 The social interaction of a game helps build confidence and results in positive feelings
after a game.
 Helps reduce stress, anxiety and depression by taking your mind off everyday life.
 Improves concentration levels and helps you become more focused, alert and agile. If you
play doubles, you need good teamwork and awareness of what is going on around you.
 Playing badminton engages your brain in a positive way by having to think about what
you’re doing – whether it’s deciding where to serve, reacting quickly to a smash, or
where to stand on court.
 Playing badminton increases endorphins, which are the brain’s feel-good
neurotransmitters – you feel this after winning a particularly long rally and of course it’s
always nice to win a match!
 People who play the game for an hour daily are more attentive, adjusted and also have
more active cardiovascular and neuro-humoral responses to mental stress.
SAFETY MEASURES TO AVOID INJURIES
1. Do Simple Warm-Up Stretch Before A Game.
To reduce the risk of muscle injuries, it's important to warm up before playing
badminton. This warm-up should include stretching drills to reduce the chance of pulling
a muscle while playing.
2. Inspect the Playing Surface
Inspect the playing surface of the court.
Remove any obstructions such as branches, twigs and wet leaves. All of these could
result in an injury from tripping or slipping. Check the area for any holes or slick spots.
Apply sand to fill in these holes or cover the slick spots to reduce the risk of injury.
3. Wear Appropriate Footwear.
The game of badminton involves a lot of quick movements and turns. Wear shoes that are
sturdy and provide traction on the ground or court surface.
4. Use Protective Eye Wear.
Players can reduce the risk of eye injuries from flying shuttlecocks and racket swings by
wearing badminton goggles. Protective eyewear is especially important when playing
with a double partner.
5. Inspect Equipment for Damage.
Always make sure shuttlecocks and rackets are free from damage or defects. Playing with
defective equipment can result in injury-causing breakage during a game.
 TABLE TENNIS
HISTORY AND NATURE

Table tennis, commonly known as Ping-Pong (trademark), is a ball game that is similar to lawn
tennis in that it is played on a flat table with a net in the middle that divides the table into two equal
courts. The goal is to hit the ball so hard that it bounces off the opponent's half of the table and over the
net, preventing the opponent from reaching it or returning it correctly. Small rackets (bats or paddles)
held by the players push the lightweight hollow ball back and forth across the net. The game is quite
popular all over the world. It is a very well-organized competitive sport in most nations, especially in
Europe and Asia, particularly in China and Japan. A commercial name, Ping-Pong, was the name given to
the game when it was invented in the early 20th century in England. During the rebirth of the original
Ping-Pong Association in 1921–22, the name "table tennis" was selected. The original association had
disbanded in 1905, but it appears that the game continued to be played in portions of England outside of
London, and by the 1920s, it had spread across the globe. With members from England, Sweden,
Hungary, India, Denmark, Germany, Czechoslovakia, Austria, and Wales as founding members, the
Fédération Internationale de Tennis de Table (International Table Tennis Federation) was created in 1926,
led by delegates from Germany, Hungary, and England. In the mid-1990s, there were over 165 national
associations in the United States. The first world championships were held in London in 1926, and
players from central Europe dominated the game from then until 1939, with Hungary winning the men's
team event nine times and Czechoslovakia twice. Asia emerged as a champion-breeding area in the mid-
1950s, and Chinese athletes have dominated both individual and team sports (for both men and women)
ever since. The game's popularity in China was famous for giving rise to so-called "Ping-Pong
diplomacy," a time during the 1970s in which Cold War tensions between China and the US were eased
through a series of highly publicized table tennis matches between sportsmen from the two nations.

EQUIPMENTS

TABLE
The table is 2.74 metres in length, 1.525 metres in width, and 76 cm in height. The
playing surface can be built of any material, but it is most commonly composed of wood or
synthetic materials. Wheelchair-friendly tables should have table legs that are at least 40 cm
from the table's end line for players competing in a wheelchair.
NET
The net is 15.25 centimetres high and stretches across the width of the table's center,
dividing it into two equal sections.

BALL
The spherical ball weighs 2.7 grams and has a diameter of 40mm. It is constructed of
celluloid or a comparable plastic material and is white or orange in color, with a matt finish.

RACKETS
The racket can be any size, shape, or weight, but it must have a flat and sturdy blade. The
covering material surface on one side of the blade must be matt, bright red on one side and black
on the other.

PLAYING AREA
Playing space must be at least 14 meters long (45.9 feet) broad, and a height clearance of
at least 5 meters high, according to the ITTF's regulations (16.4 ft). It must be 8 meters (26.2
feet) long and 6 meters (19.7 feet) wide to be used for wheelchair events, according to the rules.
SKILLS

 BASIC SKILS

The four most common table tennis moves. To learn forehand and backhand attack and
defense, you must master the four basic table tennis strokes.

 IMPORTANT SKILL

The most essential table tennis ability is being able to consistently hit the ping pong ball
on the table tennis table. The rest of the game gets simple once you've mastered the art of
controlling the ping pong ball and keeping it on the table.

THE FOUR BASIC TABLE TENNIS SHOTS:

1. Forehand Drive
2. Backhand Drive
3. Forehand Push
4. Backhand Push

HOW TO PLAY

WHO SERVES FIRST IN TABLE TENNIS?

When it comes to top-flight table tennis, a coin toss determines who gets to serve. The
right to serve is frequently decided by a short rally, in which the person who does not make an
error is chosen to serve.

HOW TO SERVE IN TABLE TENNIS?

After releasing the ball behind the table's edge and striking it such that it bounces on his
or her side of the table, the player strikes it again, and it bounces once in the opponent's court. It
is a point for the opponent if a serve travels directly into the net and not across into the court on
the opposite side. It is deemed a 'let' if a serve hits the net but goes over, and it can be taken
again without penalty. The opponent must return the ball before it bounces twice and must hit it
directly over the net into the opposing court — it should not bounce in the player's own court by
themself like in the serve. Until one of the players makes a blunder, the players alternate playing
the ball and watching it bounce on the opponent's side of the table.
SCORING AT TABLE TENNIS
Regardless of who served the ball, the opponent receives points if he or she fails to reach
the ball or does not return it before it bounces twice. After hitting the ball, it bounces on one's
side. The table tennis ball is thrown twice in a row. You can't volley the ball if you don't allow it
to bounce once on your own side, like tennis players do. Failure to properly activate the service
(unless it is a 'let').

RULES & REGULATIONS

GAMES ARE PLAYED TO 11 POINTS

A game is played to a maximum of 11 points. A game must be won by a minimum of two
points. In most cases, a match is made up of the three best games from a set of five.

ALTERNATE SERVES EVERY TWO POINTS

Two points are served at a time on either side of the table at a time. The only exception is
that if the score is tied 10-10 ("deuce"), the service is switched at every point.

TOSS THE BALL STRAIGHT UP WHEN SERVING

Hold the ball in your open palm behind your end of the table. Toss at least 6" straight up
and strike it on the way down. It must strike your side of the table first, followed by the other.
NOTE: Once the ball leaves the server's hand, it is in play and counts as the receiver's point if it
is missed or mis-hit.

THE SERVE CAN LAND ANYWHERE IN SINGLES

There are no rules about where the ball can land on your or your opponent's side of the
table. It can bounce twice or more on your opponent's side (which is your point), bounce over the
side, or even hit the edge.

DOUBLES SERVES MUST GO RIGHT COURT TO RIGHT COURT

The serve must bounce in both the server's and receiver's right courts (NOTE: landing on
center line is fair). After their team has served twice, doubles partners swap places.

A SERVE THAT TOUCHES THE NET ON THE WAY OVER IS A “LET”

During a RALLY, if it reaches the top of the net and then lands as a genuine hit.
However, this is not the case when serving. It's a "let" serve if a served ball hits the net on the
way over and otherwise legally bounces in play, and it's over. There is no limit to how many
times this can occur.

ALTERNATE HITTING IN A DOUBLES RALLY

No matter where the ball lands on the table in a doubles rally, the partners must alternate
hitting the balls.

VOLLEYS ARE NOT ALLOWED

You can "volley" the ball in normal tennis (hitting the ball before it bounces on your side
of the net). In table tennis, though, your opponent will get a point if you do this. NOTE: Your
point is still valid if your opponent hits a ball that sails over your end of the table without
touching it and then hits you or your paddle.

IF HIT BOUNCES BACK OVER THE NET BY ITSELF IT IS YOUR POINT

Because of excessive spin, you can't touch it when you strike the ball in a rally or on a
serve and it bounces back over the net after hitting your opponent's side of the table (owing to
extreme spin).

TOUCHING THE BALL WITH YOUR PADDLE HAND IS ALLOWED

There is no rule infringement and play will proceed as normal if the ball touches your
PADDLE hand and otherwise results in a lawful hit. For any reason, you may not touch the ball
with your non-paddle hand, which includes all fingers and the hand area below the wrist. For
your opponent, it will result in a point. However, if your opponent's hit lands on your side of the
table without hitting it and hits you or your paddle, you still have a point.

YOU MAY NOT TOUCH THE TABLE WITH YOUR NON-PADDLE HAND
You can use your paddle hand, or other parts of your body, to touch the ball or the table
(for example, after reaching in to return a short serve). NOTE: Your opponent's point is if the
table moves at all because you touched it during a rally.

AN “EDGE” BALL BOUNCING OFF THE HORIZONTAL TABLE TOP SURFACE IS

GOOD
Even if it bounces sideways, an otherwise legal serve or hit may strike the top edge of the
horizontal table top surface and be counted as valid. The authorized playing surface does not
include the table's vertical sides.

HONOR SYSTEM APPLIES TO DISAGREEMENTS

It's called the "honor system" and the players should try to agree on a call or play the
point over if there's no referee present during a game and they don't agree. Ping pong has a long
history of tough but fair competition. Please help us to maintain it that way.

HOW TO OFFICIATE THE GAME

We need to have a Referee and Umpire to officiate the game.

SIGNALS

NEXT SERVER

At the start of a match or game the umpire should

1. Announce the family name (surname) of the player

due to serve first - for example "Smith to serve" and

2. Point to the server with an open hand and

3. Announce the score - "Love All" (or "Zero-Zero)

The score "0" may be expressed as either "zero" or
"love". This hand signal is also used when a change of server is due. The umpire should point to
the next server with an open hand.

LET OR ANNOUNCEMENT

When the umpire declares a let, he or she should raise one hand above
their head. If there is an assistant, he or she should also use the same
hand signal to attract the umpire's attention when making a decision
within his or her jurisdiction. The umpire should then repeat the score to
show that no point has been scored.
AWARDING A POINT

When a point has been won, the umpire should raise their arm
on the side nearest to the player or pair who won it, so that
their upper arm is horizontal and their forearm is vertical,
with the closed hand upward.

HAND SIGNALS WITH YELLOW, RED AND WHITE CARDS

Hand signals with Yellow, Red and White Cards In

1991 the ITTF introduced yellow and red cards for
misbehaviour and/or when the rules are broken. When
issuing a yellow or red card, the umpire should raise
their arm above head height and hold up a yellow or red
card towards the offender, without leaving their chair.
And in 1999 the ITTF introduced time-outs/White cards.
The umpire should use the same hand signal but with a
white card.

OTHER HAND SIGNALS - ILLEGAL SERVICE

BALL NOT RESTING ON PALM

In addition to this hand signal, the umpire can say "Ball
resting on the fingers”

PALM NOT OPEN AND FLAT

This rule is to avoid impact spin on the ball with your hand. The ball shall not be hidden by the
server body or by anything they wear or carry.

NOT HIGH ENOUGH

To do the legal service, you need to throw the ball

near vertically upwards, and at least 16cm after
leaving your free arm. This is how the umpire will
explain your fault.

HIDDEN SERVE
Hidden serve is the most common illegal serve in table tennis. The player uses his free arm or his
body to hide the contact point. Hidden serve was allowed before but ITTF changed the rule. The
best way to counter this illegal serve is by asking the player, or the referee to stop hiding the
serve.

HEALTH-RELATED AND SKILL RELATEED FITNESS

Like most sports, table tennis offers great mind-body stimulation, aerobic exercise, and
social interaction. Either way, playing tennis is a good sport to maintain your health, fitness,
strength and agility. The more often you play table tennis, the better your reflexes are going to
be. This is a fast-paced game, and it helps to improve big and small muscle movements, thereby
improving the reflexes as well.
In addition to the high level of skill required to play tennis, to be successful you need,
among other things, good speed, power, agility, coordination, and aerobic fitness! Also, the most
important fitness component for table tennis comprises speed, agility, and quickness, with the
lower body explosive power with balance and stability on explosive movements laterally.
Reaction time with a high level of hand-eye coordination is crucial.

BENEFITS OF TABLE TENNIS

 Improving hand-eye coordination. An intense game of table tennis stimulates mental

alertness and concentration and develops mental acuity.
 Improving reflexes. Due to the fast-paced, short-distance nature of the sport, both gross
and fine muscle movements are improved.
 It’s a social sport. Social interaction is very important for mental health. In a world so
connected through technology, people are feeling more and more disconnected from each
other.
  It improves balance. Staying balanced and being able to quickly change direction is key
to being a good table tennis player. The more you play, the more you can improve your
sense of balance.
 Table tennis offers a great way to bond with other people while you lose weight. Because
young and old people can play the game, it can help improve communication and build
relationships, irrespective of age.
 Increased Confidence. After playing table tennis for some time, you will find that your
figure looks better and your strength becomes more muscular.

SAFETY MEASURES TO AVOID INJURIES

1. Safety Equipment. Have the appropriate gears for the type of activity such as clothing,
shoes, and protective gears that would prevent uneasiness and harm. Also take into
consideration the activity area.
2. Hydration. Keep your body hydrated with enough water or fluids during exercise or
activity especially during hot weather. Drink a cup of water minutes before exercise and
every 15 minutes during exercise to help your body replenish lost fluids.
3. Perform Moderate-Intensity Physical Activity. It is better to perform physical activities
with moderate intensity on a regular basis rather than occasional and strenuous activities.
A vigorous workout will tire your body easily and overtraining yourself can lead to
injuries.
4. Weather Condition. Wear appropriate clothes for the weather. The clothing you wear
must make you feel a little cool at the start of exercise. Wear light colored clothes during
sunny days as not to absorb too much heat and avoid overheating and put on sun
protection. During cold weather, a thermal suit will help you keep warm. Avoid using
thick clothes for it constrains perspiration and can cause your body temperature to go up.

Submitted by:
Louise Shane Maury C. Eugenio
Carla P. Romano
Ken R. Sugiyama

Submitted to:
Mr. Cedrick V. Emiliano

GRADE 11ABM – St. Nicholas