Physical Education

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Physical Education

• Mid- Term Exam
• Review Session

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Fitness Review
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The Five Health- Related Fitness Components are

• Cardiovascular
• Muscular Strength
• Muscular Endurance
• Flexibility
• Body Composition

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Cardiovascular

• The ability of the circulatory and respiratory
  systems to deliver oxygen and nutrients to the
  muscles for an extended period of time.
• Aerobic activity steady activity in which the
  heart can supply all the oxygen the muscles need
  (ex. jogging, walking, cycling, aerobics,
  swimming)
• Anaerobic activity physical activity done in
  short, fast bursts in which the heart cannot
  supply blood and oxygen as fast as muscles use it
  (weight lifting, sprints, football, volleyball)
• Fitness Tests PACER, mile run

5
Muscular Strength

• The ability of a muscle group to apply a maximal
  force against a resistance one time.
• Fitness tests push-ups

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Muscular Endurance

• The ability of a muscle to perform continued
  contractions.
• Fitness tests curl-ups

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Flexibility

• The range of motion around a joint.
• Static slow, maintained stretch
• Ballistic bouncing stretch, places
• Decreases individuals risk for injury
• Fitness tests sit reach, trunk flexion,
  shoulder flexion

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Body Composition

• The ratio of lean body mass (muscle, bone,
  ligaments and tendons, etc.) to fat mass in the
  body.
• Working the other 4 health related fitness
  components will develop your body composition

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Bonus The 6 Skill-Related Fitness Components

• Reaction time - Time it takes to react to a
  particular stimulus
• Power - Ability to perform a maximum effort in a
  short amount of time.
• Balance -Ability to remain in control of body
  while in different positions.

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Bonus The 6 Skill Components Cont

• Coordination - Ability to perform complex motor
  skills with a degree of ease and grace.
• Speed - Ability to cover a short distance in as
  short as time as possible.
• Agility - Ability to maintain speed while
  changing directions.

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Personal Fitness Principles

• Principle of Progression
• Principle of Overload
• FITT Principle
• Principle of Variety
• Principle of Recovery
• Principle of Specificity
• Principle of Regularity

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Principle of Progression

• The intensity and/or duration of exercise must be
  gradually increased to improve fitness.

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Principle of Overload

• The work of each session must exceed normal
  demands placed on the body in order to bring out
  training effect.
• Otherwise known as the FITT Principle

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FITT Principle

• Frequency
• How often you exercise
• Intensity
• How hard you exercise
• Time
• How long you exercise
• Type
• Type of exercise performed

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Principle of Variety

• Variety is the key to a lasting program because
  it relieves boredom and increases motivation and
  progress.
• Your muscle cells memory cells will stop
  growing if you dont shock them occasionally with
  change in your routine

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Principle of Recovery

• Alternating muscle groups every other day, or
  alternating hard and easy days for each component
  of fitness allows muscle repair and growth.
• Recovery can help avoid burn-out and injury

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Principle of Specificity

• Training must be geared toward specific goals
• training is extraordinarily specific in its
  effect, training for one muscle group or movement
  pattern does not transfer to other muscles groups
  or movement patterns.

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Principle of Regularity

• At least three balanced workouts a week are
  necessary to maintain a desirable level of
  fitness.
• use it or lose it
• The Center for Disease Control recommends that
  adolescents participate in moderate to vigorous
  activity for 60 minutes daily.

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Target Heart Rate

• A specific age-based pulse rate to be maintained
  during aerobic exercise to ensure optimal
  cardiovascular function
• 65-85 percent of the maximum heart rate, results
  in greatest cardiovascular benefits from
  exercise.

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Target Heart Rate

• Target heart rate zone is determined by the
  following formula
• 220 your age maximum heart rate (MHR)
• MHR your resting heart rate x .65 lower
  limit of your target heart rate zone
• MHR your resting heart rate x .85 upper
  limit of your target heart rate zone
• Resting heart rate is your heart rate taken
  after at least 30 minutes of rest, best if taken
  right after waking in the morning before getting
  out of bed.

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Sportsmanship

• Treating your teammates, classmates and those you
  play against like you would want to be treated.
• Being a gracious winner and a gracious loser
• Keeping the activity fair, respectful and fun for
  all.
• PLAY HARD, PLAY FAIR, PLAY SAFE

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Lifetime Sports Team Sports

• Lifetime Sports review
• Slides 23 - 36
• Team Sports review
• Slides 37 - 48

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Lifetime SportsBadminton

• The object of the game is to hit the shuttlecock
  back and forth over a net without permitting it
  to hit the floor in bounds on your side of the
  net.

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Lifetime SportsBadminton

• Vocab
• Shuttlecock official name for the birdie, the
  projectile of badminton.
• Rally an exchange of shots while the shuttle is
  in play.
• Smash a hard hit overhead shot which forces the
  shuttle down sharply it is the chief attacking
  stroke of badminton
• Drop Shot a shot his softly with finesse to
  fall rapidly and close to the net on the
  opponents side.

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Lifetime SportsBadminton

• Service
• Only the server or serving team can score a
  point.
• Must be an underhand, below the waist, stroke.
• If a servers score is even, he/she serves from
  the right service box. If a servers score is
  odd, he/she serves from the left service box.
• A player continues service until he she loses the
  point, changing service courts so that he serves
  to each opponent in turn, service then rotate to
  opposing team
• In doubles service rotates between all four
  players

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Lifetime SportsBadminton

• Scoring System
• A match consists of the best of 3 games of 21
  points.
• A point is scored on each serve
• At 20 all, the side which gains a 2 point lead
  first, wins that game.
• Net Violations
• A player cannot reach over the net to contact the
  shuttle.
• A player can contact the shuttle on their side of
  the net and follow through over the net but
  cannot touch the net.

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Lifetime SportsPickleball

• The object of the game is to score points by
  successfully hitting a 3" diameter plastic ball
  (that is perforated with holes (commonly known as
  a whiffle-ball) across the net without it being
  successfully returned by the opponent(s).

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Lifetime SportsPickleball

• Vocab
• Volley to hit the ball in the air before it
  bounces on the court
• Non-volley zone 7 foot area on either side of
  the net in which a player may not step into to
  play a ball before it bounces or on the
  follow-through of a stroke
• Fault serve which lands out of bounds or court
  area

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Lifetime SportsPickleball

• Service.
• The serve is made underhand with paddle below
  the waist and both feet behind the baseline
• The server must hit the ball in the air on the
  serve he/she is not allowed to bounce it, then
  hit it.
• The serve is made diagonally cross-court and must
  clear the non-volley zone.
• At the start of each new game, the first serving
  team is allowed only one fault before giving up
  the ball to the opponents.
• Thereafter, both members of each team will serve
  and fault before the ball is turned over to the
  opposing team.

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Lifetime SportsPickleball

• Service for doubles
• When the serving team makes it first fault,
  players will stay in the same court and the
  second partner will then serve.
• When the serving team wins a point, its players
  will switch courts and the same player will
  continue to serve.
• When the serving team makes its second fault, it
  will stay in the same court and turn the ball
  over to the other team.
• Players switch courts only after scoring.

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Lifetime SportsPickleball

• Double-Bounce Rule
• Each team must play its first shot off the
  bounce.
• The receiving team must let the serve bounce,
  and the serving team must let the return of the
  serve bounce before playing it.
• After the two bounces have occurred, the ball
  can be either volleyed or played off the bounce.
• Scoring System
• If the receiving team faults, then a point is
  scored by the serving team.
• Can only score a point when serving

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Lifetime SportsPickleball

• Scoring System
• A game is played to 11 points and a team must
  win by at least 2 points.
• Points are lost by hitting the ball out of
  bounds, hitting the net, stepping into the
  non-volley zone and volleying the ball, or by
  volleying the ball before the ball has bounced on
  each side of the net
• If the receiving team faults, then a point is
  scored by the serving team.
• Can only score a point when serving

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Lifetime SportsWeight Room

• Vocab
• Rep. the number of times an exercise is
  performed in succession
• Set a fixed number of repetitions of an exercise
• Muscle balance maintaining a natural strength
  ration berween opposing muscle groups
• Full-range movement exercising a muscle from a
  position of full extension to full flexion
• Maximum workload your best effort for one
  repetition of an exercise
• Isometric exercises (static exercises) muscles
  contract but the body parts do not move (ex. wall
  sit)
• Isotonic exercises (dynamic exercises) muscles
  contract and body parts move (ex. push-ups,
  sit-ups, weight/resistance training)

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Lifetime SportsWeight Room

• Vocab cont
• Positive or concentric phase -the lifting phase
  that requires work or exertion by either pushing
  or pulling. When this happens your muscles
  contract. When doing the Biceps Curl, for
  example, the concentric phase (positive) is when
  you lift the weight up towards your chest.
• Negative or eccentric phase -the resistance
  phase whereby you slowly allow the weight to
  return to its original position. When this
  happens, your muscles lengthen. For example, in
  the Biceps Curl, the eccentric phase(negative) is
  when you slowly lower the weight back down until
  your arms are extended straight. During this
  phase you should always move more slowly than on
  the positive phase

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Lifetime SportsWeight Room

• Weight Lifting Techniques and Safety Tips
• Breathe - Dont hold your breath. When you lift,
  exhale on the lift and inhale on the return
  movement.
• Always use spotters.
• Learn and use proper form to prevent injury.
  Remember to stretch in the warm up and cool down
  to prevent stiffness, injury and maintain
• Dont rush. Dont jerk the weight up. Lift and
  lower the weight in a slow, controlled fashion.
  This helps you improve body stabilization,
  isolates the muscles you want to work
  effectively, and doesnt let you cheat by relying
  on momentum to lift the weight.

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Lifetime SportsWeight Room

• Weight Lifting Techniques, Safety Tips Cont
• Exercise through the full range of motion, with
  emphasis on the end of the positive phase.
  Training in the full range of motion enhances
  both muscle strength and joint flexibility
• Rest. Give your body a day to recover between
  workouts of the same muscle group
• Be consistent. Three workouts a week will build
  muscles and just two will maintain the strength
  youve gained.

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Team SportsAngleball

• A game for many participants divided into two
  teams. The goal is to knock the ball from the
  opposing teams standard.
• Origin The Pennsylvania State University by
  Head Football coach Rip Engle in the 1960s
  Invented as an aerobic workout for off-season
  football players.
• Field of Play no set dimensions

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Team SportsAngleball

• Scoring System
• a point is scored when a team throws a ball at
  the standard of the other team and successfully
  knocks the ball off the stand.
• Rules of play/Key Terms
• Choice of ends is up to team players and the game
  is started by a jump ball in the center of the
  playing field or from a designated goalie
  (determined by rocks, paper scissors, or team
  that wears pennies)
• You can tag the person with the ball and the
  tagged player has three seconds to throw the ball
  to a teammate.
• When a point is scored the game starts again with
  another jump ball or scored on teams goalie.

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Team SportsBasketball

• A non-contact game for two teams of five players.
  The object of the game is to score more points
  than the opposing team in the allotted time. The
  ball may be passed, thrown, rolled, or dribbled
  but may not be carried or kicked deliberately.
  Throwing the ball into the appropriate basket
  scores points.

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Team SportsBasketball

• Vocab
• Dribbling - the means by which a player can move
  the ball on the court. A player is entitled to
  dribble each time he gains control of the ball,
  but it is a violation to make a second
  consecutive dribble (double dribble).
• Foul- infraction of the rules that involves
  personal contact with an opponent or
  unsportsmanlike conduct. A player who has
  committed five fouls must automatically leave the
  game.
• Free throw -an unhindered shot for a goal
  (basket) from a position directly behind the free
  throw line. Free throws are awarded to the
  opposing team as penalties for fouls
• Turnover -when a player loses the ball to the
  other team

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Team SportsBasketball

• Vocab Cont
• Traveling - when a player walks with the ball
• Steal -to intercept a pass or take the ball
  away from an opposing dribbler
• Key -the area under each basket marked by the
  rectangle on the floor. The offensive players
  may only be in that area for 3 seconds, unless
  the ball is shot.
• Assist a pass that directly helps a player
  score a basket
• Man-to-Man -the type defense where one person
  plays defense against one opposing player.
• Zone - a type of defense where a defensive
  player covers a certain area or zone, and they
  play defense against the players that come into
  that zone.

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Team SportsBasketball

• Rules of play
• Game consists of two halves with an interval
  within each half.
• At the start, teams choose an end and change at
  half time. Each haft starts with a center jump
  at center court.
• Three-second rule-no offensive player may remain
  in his opponents restricted area, between end
  line and free throw line (the key).
• If a ball goes out of bounds a throw is awarded
  to the opposing team of the team that last
  touched the ball.

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Team SportsBasketball

• Scoring System
• a goal is scored when a live ball enters a basket
  from above and stays in or passes through.
• Goal from the field court 2 points
• free throws (foul shot) 1 point
• behind the three-point line 3 points

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Team SportsVolleyball

• A ball game played between two teams of six
  players. The object of the game is to use any
  part of the body above the waist to send the ball
  over a net within the boundaries of the court, so
  that the opposing team is unable to return it or
  prevent it from hitting the ground. Points are
  scored for successful actions by a serving team,
  and these points make up a set.

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Team SportsVolleyball

• Vocab
• Bump/Forearm Pass -one of the six basic
  volleyball skills. It is a ball-handling skill
  that a player uses to legally contact the ball at
  a level below the waist using the forearm as the
  contact surface.
• Spike/Attack -attempt by one team to terminate
  the play by hitting the ball to the floor on the
  opponents side.
• Serve - skill used to put the ball into play.
• Set -a type of touch that enables the setter
  direct the volleyball to an attacker.
• Rotation -after a side out, when the team moves
  clockwise around the court to cycle through the
  serving position

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Team SportsVolleyball

• Vocab cont
• Rally -the time after the serve when the ball is
  in play ends with a point or side out
• Free Ball - this happens when the other team
  passes the ball over the net instead of spiking
  it for a kill
• Block - a defensive play above the net by one or
  more players, which attempts to intercept or
  channel a spiked ball.
• Serve - initial contact between a ball and player
  to begin play, can be underhand or over hand.
• Setter - the second passer whose job it is to
  give a hittable overhead pass to a spiker
• Spike - to jump and hit the ball with maximum
  force toward the opponent's floor, also called
  attack

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Team SportsVolleyball

• Rules of play
• A coin toss determines the choice of ends and
  right to serve. The team changes ends at the
  start of each game.
• When the ball is served the players of both teams
  must be standing in two rows of three- the
  front-line of players at the net, the back-line
  of players behind them anywhere on the court.
• When there is a change of service the players of
  the team that is to serve rotate one position
  clockwise before serving.
• Players must serve in the correct order of
  rotation otherwise the team loses the service
  and all points scored while the wrong person was
  serving.
• If a served ball hits the net but crosses into
  the opponent's court, it is legally in play.
• The players order of rotation must remain
  constant until the end of the game

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Team SportsVolleyball

• Scoring System
• Rally Scoring where a point is awarded at the
  end of each play. You do not need to serve in
  order to earn a point. The team that reaches 21
  points with a lead of at least 2 points or the
  first team to reach 25 is the winner.
• Sideout Scoring Only the serving team may score
  a point, except in the deciding game when
  rally-point scoring is used. When the receiving
  team wins a rally, it gains the right to serve
  (also scoring a point in the deciding game), and
  its players rotate one position clockwise.
  Rotation ensures that players play at both the
  net and the back zone of the court

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Review Complete

• Good Luck on your mid-term!