World Health Organization (WHO) -defines physical activity as any bodily movement produced by skeletal

muscles that require energy expenditure – including activities undertaken while working, playing, carrying out
household chores, travelling, and engaging in recreational pursuits.

Physical activity is defined as any voluntary bodily movement produced by skeletal muscles that require energy expenditure.
Physical activity encompasses all activities, at any intensity, performed during any time of day or night. It includes both
exercise and incidental activity integrated into daily routine.

Moderate-intensity activities- are those that get you moving fast enough or strenuously enough to burn off three to six times
as much energy per minute. It is usually made up of exercises that get your heart rate up to 50% to 60% higher than its rate
when you are at rest.

Vigorous Intensity Activities- require the highest amount of oxygen consumption to complete the activity. Ex. running,
swimming, shoveling, soccer, jumping rope, carrying heavy loads.

Regular Physical Activity- provides a significant benefit for health. Activities such as walking, cycling, wheeling, doing sports or
active.
The regular and adequate levels of physical activity result in:

 improved muscular and cardiorespiratory fitness;

 improved bone and functional health;
 reduced risk of hypertension, coronary heart disease, stroke, diabetes, various types of cancer
(including breast cancer and colon cancer), and depression;
 reduced risk of falls as well as hip or vertebral fractures; and
 Conditions fundamental to energy balance and weight control.
FITT guide:

Frequency – how many days a week you should do the activities

Intensity – how much effort you put in doing the activities.
Time – how many minutes you are going to spend doing the activities
Type – what activities are you going to do

INDIVIDUAL SPORTS- An individual sport is a sport in which participants compete as individuals. Individual Sports promotes a
desire for physical fitness, lifetime physical activity, and healthy leisure time habits through individual activities, sports, and
games.

Individual Sports List

There are numerous individual sports in existence. Here is a list of some of the most prominent individual or solo sports:

1. Climbing- Participants must climb up a natural or artificial rock formation as fast as they can or along a given route. The
sport intensely engages one's upper body, especially muscles in the hand. While Climbing was more of a leisure activity, it
was as of 2020, added as an Olympic event where athletes compete to reach the top of a route in the shortest amount of
time.
2. Skiing: This solo sport is practiced in a wide variety of ways. All variants are done in the snow on top of skis. They relate to
a number of exercises from skiing as fast as possible, to making air jumps and performing maneuvers.
3. Skateboarding: The most common variation of this sport is conducted in skate parks where participants ride on a four-
wheeled board and perform tricks, jumps, and a number of other maneuvers for points.
4. Archery: This is a very old sport. It requires an extreme degree of calm concentration and a steady hand. Individuals must
shoot arrows from a certain distance at a target. Archers gain points based on where they hit the target with more
being awarded the closer they are to the middle, or bullseye. Archery was used for hunting and war long before it was
a sport.
5. Snowboarding: This is very similar to skiing, but instead of using skis, individuals ride on boards. A variety of freestyle
jumps and tricks are done for judges who then rate participants' performances.
6. Tennis: Tennis is one of the most popular individual sports in the US. It is played on a square court that is divided by a net
that is about three feet tall. Players oppose one another on either side and must hit a small ball with a racket over the
net into the opposition's half. Points are given to players whose opposition fail to hit the ball over the net into their
half.
7. Golf: Golf is played on a large course with a club and a small hard ball. Players start at one end of the course and must get
the ball to the other side by hitting it with their club. On the other side is a hole where the ball must enter.
8. Swimming: Participants compete by trying to be the fastest to swim a certain distance. Olympic distances normally include
100 and 200 meter distances for the respective styles. Note that relays in swimming are not individual sports, making
exceptions to the definition of it as an individual sport.
9. Running: Runners compete to see who can run a certain distance the quickest. Among individual sports, running can be
considered the most individual as runners often do not even compete against other runners, but against themselves.
10. Bicycling: Cyclists compete by seeing who can cover a certain distance the fastest on a bicycle. The Tour de France is the
most famous cycling competition in the world and hundreds of participants compete in it every year.
11. Martial Arts: Two Martial Artists engage in a certain style of hand-to-hand combat and try to overpower each other.
There is a very specific fighting technique acquainted with it. Some martial arts styles include Judo, Brazilian Ju jujitsu,
and Karate
12. Kayaking: Kayaking entails propelling oneself over water in a small boat that is called a kayak. It is a speed contest.
13. Weightlifting: Participants compete to see who can lift the heaviest weight. Weightlifters compete in separate weight
classes. The sport requires extremely strong shoulder, back, and leg muscles.
14. Gymnastics: Gymnasts engage in exercises that test one's strength, durability, and flexibility. Points are awarded based
on technique and style.
15. Boxing: Two boxers go head-to-head in a square ring in hand-to-hand combat that is limited to using one's fists.
16. Diving: Divers jump off a high platform and perform flips and turns before hitting the water. Points are based on
performance and are awarded by judges.
17. Table Tennis: This is a smaller version of tennis that is played on a table. Instead of strung rackets, players use small
wooden paddles to hit a plastic ball into the opponent's half.
18. Badminton: Badminton is another variation of tennis that is played on a smaller court with a much higher net and an
object that is called a shuttlecock.
19. Bowling: This is played on a long, wooden board with ten pins on one end. The player must try to knock down all the pins
by rolling a heavy ball at them.
20. Equine Sports: These are exercises that are conducted on horseback. Points are normally awarded by judges for style and
technique.
21. Luge: This is performed by sitting on a sled and navigating an ice track as fast as possible. The ice track is very narrow and
it boils down to individuals' aerodynamic fluency.
22. Surfing: Surfers must ride ocean waves and score points by performing jumps and maneuvers on the waves.
23. Track and Field: Athletes compete in a wide range of physical exercises that include running, jumping, and throwing
objects (hammers, discuses, javelin). Note that relays in track and field are not individual sports, making exceptions to
the definition of it as an individual sport.
24. Fencing: Two competitors engage in sword fighting. One receives points for successfully stabbing the opponent's armor.
25. Figure Skating: Individuals skate on ice while performing various figure poses with the objective of earning points for
technique and style.
26. Powerlifting: This is a lifting variation that is similar to weightlifting. Rules slightly differ in that weights have to be lifted in
a squat, bench press, and deadlift.
27. Wrestling: Two wrestlers compete in hand-to-hand combat with the goal of overpowering one another.

Rhythmic Gymnastics-. Combines ballet, dance and acrobatics with expressive movement and manipulation of apparatuses
such as the hoop, ball, clubs, ribbon. This sport is ideal for developing flexibility, strength, as well as the body coordination.

Different Apparatus use in Rhythmic Gymnastics:

1. ROPE -It may be made of hemp or a synthetic material that retains the qualities of lightness and suppleness. Its length
is in proportion to the size of the gymnast.

2. HOOP- may be made of plastic or wood, provided that it retains its shape during the routine. The hoop is chosen
based on the gymnast's size and should not extend beyond the hip bone when placed standing up on the floor. The
interior diameter is from 51 to 90 cm and the hoop must weigh a minimum of 300g.

3. BALL -It is made of either rubber or synthetic material (pliable plastic) provided it possesses the same elasticity as
rubber. Senior and junior gymnasts is 18 to 20 cm in diameter and must have a minimum weight of 400g. The ball can
be of any color. The ball should rest in the gymnast's hand and not rest against the wrist or be able to be grasped.

4. The CLUB - is built along an internal rod, providing a base on which a handle made of polyolefin plastic is wrapped,
providing an airspace between it and the internal rod. This airspace provides flex and cushioning impact, making the
club softer on the hands. Foam ends and knobs further cushion the club. Multi-piece clubs are made in both a thin
European style or larger bodied American style and in various lengths, generally ranging from 19 to 21 inches (480 to
530 millimetres)

5. RIBBON- It is made of satin or another similar material cloth of any color; it may be multi-colored and have designs on
it.
Code of Points -the final score of a routine is the sum of the difficulty, execution, and artistry scores. Penalties incurred are
deducted from the final score. The difficulty score is open-ended with no maximum, while the execution and artistry scores
have a starting value of 10 points.
Difficulty- consists of body difficulties, dynamic elements with rotation, dance step combinations and apparatus difficulties and
exchanges and collaborations .
Body Difficulties – includes jumps, balances and rotations
Dynamic Elements of Rotation (DER)- known as risks, it is the most difficult moves across every type of apparatus. In ribbon
gymnastics, these involve throwing the handle of the ribbon into the air and performing a series of turns and moves, before
catching it in one fluid motion and continuing with the routine.
Dance Step Combinations- consist on a sequence of movements with the body and apparatus dedicated to expressing the
stylistic interpretation of the music. They have to be defined and according to the rhythm of the music.
Apparatus difficulties- are compound elements composed of “bases” and “criteria.” A base includes a throw, a roll over a
minimum of two large body segments, or transmission of the apparatus without the help of the hands with at least two
different body parts.

The difficulty Score is evaluated during the routine without a predetermined difficulty sheet, unlike with previous Codes. Each
difficulty component has an assigned value, which accumulate throughout the routine, resulting in the final difficulty score.
Execution is the degree to which the gymnast performs with aesthetic and technical perfection.

Badminton
Badminton was believed to be originated from India with its initial name “Poona” during the 17th century. It was
played by the English Army officers stationed in India and later brought to England in 1870 by the Duke of
Beaufort. It was introduced in a place called Badminton hence was called The Game of Badminton and became
an Olympic sport in 1992.

Today, badminton is governed by the rules of the Badminton World Federation (BWF). It is played in a net on a
regular court where players volley the shuttlecock using a racket over the net. The objective of this game is to
score by landing the shuttlecock on the court of the opponent. This can be played in singles, doubles, and mixed
doubles. The badminton court used for singles is slightly narrower than the badminton court used for doubles.
Equipment Used in Badminton

Badminton Racket- is a piece of sports equipment that has a handled frame with an open hoop with a network of strings
stretched tightly. It is used to strike a shuttlecock in a Badminton match

Badminton Court & Net- The court has two halves measuring 6.7m (22 feet) each and separated by a badminton net that
stands at a height of 1.55m (5 feet 1in) at the ends and dips to 1.52m (5 feet) in the middle. The two playing areas on either
side of the net are further vertically divided down the middle demarking the service areas.

Shuttlecock- A shuttlecock (also called a birdie or shuttle)- is a high-drag projectile used in the sport of badminton. It has an
open conical shape formed by feathers or plastic (or a synthetic alternative) embedded into a rounded cork (or rubber) base.
7 Badminton gripping techniques
 1. 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.
2. 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.
3. Panhandle grip- it is similar to holding a frying pan. The panhandle grip is used specifically for the forehand net kill.
4. Thumb grip- is like the backhand version of a panhandle grip. It's mainly used for backhands where the shuttle is in
front of you. That means it's useful for many backhands in the midcourt or at the net, but not in the rear court.
5. Partial panhandle grip- a grip that is somewhere between forehand and panhandle, also called as a moderate
panhandle, as opposed to a full or extreme panhandle.
6. Neutral grip- allows you to switch easily to the forehand, and the backhand grips. To switch to the backhand turn
the racket to the right if you are right-handed and extend the thumb behind. To switch to the forehand turn the
racket to the left and form a 'V' with the your thumb and the index finger.
7. Bevel grip- is used in all smooth movements and precise hits. It is crucial to hold the grip with loose fingers to have
good control of the shot. The bevel grip can also be a start position for the thumb power drive where you push with
the fingers to generate power while the grip changes “around” to a thumb grip.

The 4 Basic Strokes in Badminton

1. Overhead forehand – is very common and is used most often in badminton.

2. Overhead backhand –is hit from the rear court to the opponent's forecourt. It is a shot that is disguised to surprise
the opponent who is expecting a smash or a clear

3. Underarm forehand – Is performed when you take a shuttle in front of you (normally when your opponent hits a drop
shot to you).

4. Underarm backhand – is usually performed when your opponent hits a badminton drop shot to your backhand area
at the front of the court. You don't need to swing too hard for an underarm stroke. A gentle underarm swing is
sufficient to send the shuttle right to the back of the court.

Backhand means hitting the shuttle with your racket WHILE the back of your hand is facing the shuttle . This is a very unique
shot in any racket sports.

Basic Badminton Strokes or Hits

1. CLEAR SHOT- this shot is to let the shuttle fly high in the air and land at your opponent’s back court. It is used when you
need time to get back to the base before the next return or if you don’t have a clear opportunity to kill and win the point.
Trajectory: high, towards the back court
Played from: Back court
Purpose: Defensive shot

2. DROP- It is used when the shuttle is heading towards you in the back court. As an attempt to this stroke, the player must
hit downward towards the opponent’s fore-court, aiming for it to go just over the net. The closer the shuttle drops to the
net, the harder it is to return.

This shot is used when the opponent is in the back court, expecting a clear shot or a drive.

Trajectory: Looping close to the net

Played from: Back court
Purpose: Attacking Shot

3. DRIVE- is a flat shot hit directly and slightly over the net. It is a very powerful and quick counter attacking shot. Your racket
should be held with the head facing straight ahead. It can sometimes be strategic to aim the shot at your opponent who
will be unable to react or shift his body in time as their natural reaction will be to duck/avoid the shot.
Trajectory: Flat, towards the body
Played from: Mid-court
 Purpose: Defensive Shot
4. SMASH- Most lethal shot in badminton. It can be defined as a drive angled downwards. It can be used when the shuttle is
high in the air and can be angled downwards.
Trajectory: Close to the net
Played from: Back court/Mid-court
Purpose: To provide less time for the opponent
5. NET LIFT- The net lift sends the shuttle high up to your opponent’s baseline. It is hit from very close to the net. When you
find it difficult to retrieve your opponent’s net shot, you can choose the defensive net lift. Do not hesitate to lift it high and
towards the back court. This can prevent your opponent from striking with a net kill. Practice to lift the shuttle high enough
so the shuttle won’t hit the net.
Trajectory: high, towards the back court
Played from: Forecourt
Purpose: Defensive shot
6. NET KILL- A very useful shot to end a rally when your opponent executes a poor quality (too high) net shot.
Forehand net kill. It allows you to negotiate the shuttle when it is a little above and very close to the net. Place your
racket flat on the ground. Pick it up without turning the handle.

Trajectory: Flat and downwards

Played from: Fore court
Purpose: To end a rally
SERVING-is how you start the rally. Someone must hit the shuttle first! To prevent the server gaining an
overwhelming advantage, there are special restrictions placed on serving that do not apply during the rest of the
rally.
Kinds of Serves
Service- marks the start of every rally and subsequently dictates its flow, it is a crucial aspect of the game to get right
in badminton.
Correct Service -is when a player hits the shuttlecock with their racket over the net to the opponent's side -- without the
shuttle getting stuck in the net or exceeding the boundaries of the badminton court -- with some part of their feet in contact
with the court surface.
Underarm serve in badminton- The serve must be delivered underhand from beneath the server's waist, and the server must
have part of both feet on the floor.

1. Low Serve- also commonly known as a short serve is a serve that barely skims over the top of the net and lands near
the short service line.
2. High Serve-also commonly known as a long serve is a serve that travels high and deep into the receiver’s back court,
targeting the furthest corner away from the server. The arc of a high serve should resemble that of a deep lift shot,
where the shuttle reaches its high peak towards the back of the receiver’s court before dropping sharply near the back
service boundary.
3. A Flick Serve- is a fast and offensive serve that travels in an upwards direction towards the far service line. The set-up of
the flick serve resembles that of a typical low serve and seeks to deceive the opponent by injecting power into the serve
at the last moment through wrist and thumb strength.
4. Drive Serve-also commonly known as a flat serve, is a fast and flat offensive serve that is meant to travel to the mid-to-
far end of the service receiving area.

Simple Safety Precautions

1. Do some warm-up and stretching exercises.
2. Wear proper attire.
3. There should be enough space in the play area.
4. Do Cool Down activities.

Table Tennis
Table tennis, also known as Ping-Pong and whiff-whaff, is a sport in which two or four players hit a lightweight ball, back and
forth across a table using small solid rackets. It takes place on a hard table divided by a net.
 Was originated from Victoria England by the British Military Officers in India around 1860- 1870 who brought it back
with them.
 It was played among the upper class as an after dinner parlor games and known as Whiff Whaff.
 A row of books stood up along the center of the table as net, two more books served as rackets and were used to
continuously hit golf ball.
 The first balls of table tennis were fashioned from champagne corks.
 The popularity of the game in the late 1920s led to the formation of the International Table Tennis Federation (ITTF)
 The name Ping-Pong was in wide use before British Manufacturer J, Jaques & Son Ltd trademarked it in 1901.

Table Tennis Equipment

Table
The table is 2.74 metres long, 1.525 metres wide and 76 centimetres high. The playing surface may be of any material but is
usually made from wood or synthetic materials.

Wheelchair friendly tables should have table legs at least 40 cm from the end line of the table for players competing in a
wheelchair.

Net
The net is 15.25 centimetres high and extends along the width of the centre of the table, dividing it into two equal parts.

Ball
The ball is spherical and has a 40mm diameter and weighs 2.7 grams. It is made of celluloid or of similar plastic material and is
coloured white or orange, and matt.

Rackets
The racket may be of any size, shape or weight but the blade shall be flat and rigid. The surface of the covering material on a
side of the blade, shall be matt, bright red on one side and black on the other.

Table Tennis Rules

Game
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.

Match
A match shall consist of the best of any odd number of games.

Let
The rally shall be a let:

 If in service the ball touches the net assembly, provided the service is otherwise correct or the ball is obstructed by
the receiver or his or her partner;

 if the receiver is in wheelchair owing to a physical disability and in service the ball, provided that the service is
otherwise correct,

 after touching the receiver’s court returns in the direction of the net;

 comes to rest on the receiver's court;

 in singles leaves the receiver’s court after touching it by either of its sidelines.

Object of the Game

The object of the game is to use a racket to hit the ball over the net onto the opponent’s side. A point is won if the other
player fails to return it.
Table Tennis is a complex sport, and it takes a certain amount of practice to master the skills. The game comes with many
rules, and unless you are playing casually, you need to learn everything about the game. Some of the things you will need to
know are the technicalities of the game, which include the type of shots or strokes to play.
9 BASIC TABLE TENNIS SKILLS OF FOREHAND AND BACKHAND:
1. Serve- is used to start each rally, and is done by hitting the ball from a player's free hand and striking it into play with
the paddle.
2. Drive- is a light topspin stroke that creates a low ball trajectory. It is an offensive stroke in the game. These strokes
give you control of the game and give you an advantage over your opponent. They won't have plenty of options when
responding to these strokes
3. Push- is a difficult defensive shot that requires the player to strike downwards on the back and underneath the ball to
create backspin
4. Block- is a defensive stroke that allows a player to use the speed of their opponent's shot against them. It needs to be
completed straight after the bounce to ensure that the player maintains control of the ball.
5. Loop- is an offensive stroke with the primary purpose of producing lots of topspin
6. Flick – is a wrist and forearm-based move against a short ball. So that a player can change direction, speed, and spin,
as well as a flick or push a ball short or long with a quick wrist change, the beginning position is identical to that of the
short push.
7. Chop- is a defensive stroke to continue the rally by imparting backspin to the ball. This produces
8. Lob- a defensive stroke where the player lifts the ball for a very high return, allowing the opponent to smash. This is a
common defensive strategy.
9. Smash- is an advanced skill that involves hitting the ball hard and fast
.

Serving Technique- is an essential technique for table tennis.

The Service- gives you complete and total control over your shot. Its primary benefit is to force your opponent into making
errors in the game.
A good service -will make you gain winning points and could make your opponent miss the shot. It is a foul shot and allows
you to win by putting the other player off balance.
TYPES OF SERVICE IN TABLE TENNIS
1. Forehand Serve- is when a player starts their swing on their strong hand side and finishes their swing across their
body. It is one of the more popular serves in table tennis and with good reason too. It is relatively easy and is the
service of choice for newbie table tennis players. Here a player hits the ball with a swing that starts on the hand side
and finishes with the swing moving across the body.
2. Backhand Serve- refers to a player starting their swing across their body and finishing on their paddle side. A right-
handed player will start their swing on the left side and swing right, and vice versa for a left-handed player.
3. Ghost Serve- is one of the trickiest backspin serves out there because it comes with many underpin and a load of fake
movements to pull it off. It is executed with a lot of acceleration and explosive movement. It is advanced table tennis
serve that requires the acceleration and spin of the ball using wrist movement.
4. High Toss Serve- is a good technique for applying a lot of spin to the ball. This technique is commonly done with a
player's forehand and requires the player to throw the ball in the air before striking.
5. Backspin Serves- can be performed with both the forehand and backhand. This serve is performed by striking the
bottom of the ball in order to apply backspin to the ball. A well-executed backspin serve will land close to the net on
the opponent's side of the table, which is difficult to return.
6. Pendulum Serves – It is known for the bat movement which is similar to how the weight on a pendulum (such as a
grandfather clock) travels back and forth. Typically, this serve is delivered from the server's backhand corner.
7. Tomahawk Serves - is a common serve, especially at the professional level. The player throws the ball up and then
strikes the ball while it is close to their body.
8. Chop Serves- imparts solely backspin, it is the easiest serve to keep short. This prevents your opponent from opening
up with loops. What's more, if you're able to produce good levels of backspin many players will be reluctant to play
flick returns as well
9. Backspin Serve- this is a kind of spin that is executed by hitting the paddle against the top of the ball such that it is in a
downward and forward position.
10. Topspin Serve- is produced by starting your stroke below the ball and brushing the racket on the ball in an upwards
and forwards motion. Backspin is made by starting your stroke above the ball and brushing the racket against the ball
in a downwards and forwards motion.
11. Sidespin Serve- is one of the more advanced table tennis techniques. With this service, the player grazes his paddle on
the invisible side of the ball and then causes it to spin. The more contact the more the spin.
12. Short Serve- is a kind of service designed to bounce twice on the far side of the opponents table.
13. Long Serve- is table tennis serve placed in the corner of the opponent’s side of the table or as close to their elbow as
possible so that it bounces close to their baseline. It is often fast and as low as possible. It could be any of topspin, side
 top, side back, side back, backspin or no spin.
Forehand Push- is one of the primary and most important shots in the game. It is one of the toughest to execute the four and
requires some practice to perfect this skill. It is used to return short balls and prevent attacking shots from the opponent.

Backhand Push- is a favourite among players and an easy shot. It acts as a defensive shot to prevent your opponent from
further attacking you. This type of shot prevents your opponent from making a return shot.

Forehand Block- is among the best defensive shots in the game and gives players more control. This type allows you to control
quick shots from your opponent, and it is beneficial when receiving a heavy topspin serve. It is a fast response when you don’t
have enough time to send a return stroke.
Backhand Block- is also a similar technique in ping-pong , and it allows you to control your opponent’s shot. It is used to
counter spin shots.

Table Tennis Serve Rules

1. The table tennis serves simply the player whose turn it is to help, throwing the ball with their non-occupied hand and
hitting it with a paddle.
2. One essential legal table tennis service rule is that the tennis court would be divided into two equal parts with a white
line to separate both sides.
3. You need to note that you can have either the singles match or the doubles match in table tennis. Different rules
govern both matches.
4. The serving rules are almost similar when playing doubles or singles; there are just a few disparities.
Singles serve rule
 When serving in a singles game, after the server throws the ball and hits it with the paddle, the ball must hit the table
on the server’s side and afterward hit the table on the side of the receiver.
 In a singles game, the service can either be done diagonally or in a straight line.
 Also, when serving in a singles game, the player serving is expected to take two serves, after which the opponent can
take his serve.
Doubles serve rule
 The serving rules for playing doubles are a bit different. For instance, the ball must bounce only on the right half
portion of the table when playing.
 In playing doubles, the player must serve diagonally.
 It is a rule that in serving doubles, both players must rotate the service of the table tennis ball. You are expected to
swap sides with your partner after service has been done twice.
 Whether in playing singles or doubles games, the same factor is considered when deciding who the winner is: the ball
must always clear the net whenever a service is made.
 If the net prevents the ball from crossing to the other side of the table, a point is registered against the player who
couldn’t get the ball to the other side of the table.
 The winner must be the first to get up to 11 points.

Basic Hits
 Service—a stroke that start the rally
 Receive—a stroke reply to service
 Push– moving the racket in a slight horizontal plane, striking the ball in the bottom
Portion of the racket.
 Drive - moving the racket forward and upwards at an angle, striking the ball to impart topspin
 Block—a stroke that racket positioned slightly vertical, striking the ball on the bottom portion of the
racket making the ball travel straight.
Basic Rules of Table Tennis
 A let is rally of which the result is not scored
 A point is 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 anything before struck.

 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 turn.
 In doubles, the server shall first make a service, the receiver shall then make return, the partner of the
server shall then make a return, the partner of the receiver shall then make a return a thereafter each
player in turn in that sequence shall make a turn.
 A player shall score a point 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.
 A match shall consist of the best of any odd number of games.
 The right to choose the initial of serving, receiving and ends shall be decided