PE

PE 1 Final Exam Study Guide *Physical Literacy is the ability to learn about fitness and wellness and engage in physical activities through all stages of life. Types of technology that can be used to track fitness: smartwatch, heart rate monitor, or pedometer. FITT Principal F – Frequency: How many days per week can you make time to exercise? Ideally 3-5 days/week. I – Intensity: How intense will you exercise? Intensity can vary between light, moderate and vigorous intensity activities. For example, walking slowly is a low intensity activity, walking briskly or shooting around a basketball is a moderate intensity activity and running (>5mph) is a vigorous intensity activity. A good rule of thumb is that a person doing moderate-intensity aerobic activity can talk, but not sing. A person doing vigorous-intensity activity cannot say more than a few words without pausing for a breath. o Flexibility: How much effort? o Muscular Strength and Endurance: How much resistance? T – Time: How many minutes will you dedicate to an activity or exercise? o Muscular Strength and Endurance: Determined by sets and repetitions. T – Type: What sort of activity will you complete? Aerobic activities like walking, jogging, biking, swimming or dancing or strengthening activities such as exercises using exercise bands, weight machines or hand-held weights. o Muscular Strength: Examples include lifting weights or using resistance bands. o Muscular Endurance: Examples include bodyweight exercises. Components of Skill-Related Fitness Agility: Ability to move the body quickly and gracefully, in multiple directions. Balance: Ability to maintain an upright, steady body position and avoid falling. Coordination: Ability to easily move multiple parts of the body at the same time. Power: Physical strength and force applied by something or someone.Reaction Time: The speed at which a person responds to an external stimulus. Speed: Ability to move the body in one direction as quickly as possible. Components of Health-Related Fitness 1- Muscular Strength: Muscular strength is the ability of a muscle or group of muscles to exert a maximal force against resistance. The ability of your muscles to exert force at high levels over a short time. (Push Ups, Curl Ups, Trunk Lift) 2- Muscular Endurance: Muscular endurance is the ability of muscles or groups of muscles to exert force over a period of time against a resistance less than the maximum an individual can move. The ability of your muscles to produce force at low to medium levels for a long time. (Curl Ups, Push Ups) 3- Cardiovascular Endurance: Aerobic capacity is the measure of the heart's ability to pump oxygen-rich blood to the rest of the body and the ability to adjust to and recover from physical activity. Aerobic fitness should be a priority of any fitness program. The measure of how well the circulatory system and respiratory system work together to provide the body energy while exercising. (PACER, Mile Run) 4- Flexibility: The ability of a joint and the muscles and tendons surrounding it to move freely and comfortably through its intended full range of motion. The body’s ability to move through a full range of motion without causing injury or pain. Being flexible allows for easier movement and can prevent injury. (Back-saver sit and reach, Shoulder stretch touch, Trunk Lift) 5- Body Composition: The ratio of lean body mass to body fat, usually expressed in terms of body fat. A calculation to determine if a person is at a healthy weight for that person’s height; BMI = weight (lbs.)/height (in.) 2 x 703. (Body Fat Analyzer: body fat percentage and body mass index)S.M.A.R.T. Goal Setting Specific: Clearly define your goal in as much detail as possible. Think about who, what, where, and when. Don’t be vague! Example: I will run my first half marathon within the next 6 months. Measurable: Be able to measure the outcome and think about how you will get there and how to track your progress. Use numbers! Example: I will follow a half-marathon training plan consisting of four runs per week plus one strength training session per week. Attainable: Make sure your goal is realistic. Showing up at a race next week with no prior training probably won’t go well. Selecting an event several months away and choosing an appropriate training plan is a reasonable course of action. Also, evaluate if you have all the resources you need. Example: If I train consistently, I can be ready for the XYZ Half in five months. I’m going to need new shoes first and make sure I schedule training time on my calendar. Relevant: Consider whether your goal is worthwhile and enhances your life. Why are you doing it? Is it actually important to you, or are you doing it because someone else is or someone told you to? It should fit into your life and larger goals. Example: I am setting this goal to challenge myself, run farther and get healthier. Time-oriented: Your goal should have a specific timeframe for completion. Example: I will enter the XYZ Half Marathon on June 10. Why is it important to set fitness-related SMART goals based on the Fitnessgram test results? ★ To help you become more active ★ To help you maintain a healthy weight ★ To improve or sustain your fitness levelTarget Heart Rate Zone Monitoring your heart rate during this kind of activity can maximize the benefits and minimize under or overtraining. The "zone" can be established based on your age. It provides a safe and productive exercise intensity for your heart. The "zone" can be exceeded with the proper training. Try to stay in the target heart rate zone during the entire exercise. This is the formula for calculating a target heart rate zone. Maximum heart rate 220 - age = maximum heart rate 220 -____ = _____ max. heart rate Moderate: 50%-70% 50% of max. heart rate = low end of the zone .5 x ____ = _____ low end of zone 70% of max. heart rate = high end of the zone .7 x ____ = ______ high end of zone Vigorous: 70%-85% 70% of max. heart rate = low end of the zone .7 x ____ = _____ low end of zone 85% of max. heart rate = high end of the zone .85 x ____ = ______ high end of zone Badminton Forehand: A forehand stroke is a return on the dominant side of your body using your dominant hand. Backhand: A backhand stroke is a return on the non-dominant side of your body using your dominant hand. Drop: A drop shot should be a light stroke that just clears the net. Useful when your opponent is playing deep. Smash: The smash is a fast, powerful, attacking shot that can be difficult to return. Clear/Lob: The aim of the clear shot is to cause the shuttle to go up high in the air and land at your opponent's backcourt. It is commonly used when you need to buy more time for yourself to return to base before the next return. Drive: The drive is a basic flat shot, directly hit over the net. The aim is to deliver a flat and fast drive to get the shuttle behind your opponent causing them to make a weak return. Ultimate Frisbee 1. The Field -- A rectangular shape with end zones at each end. A regulation field is 70 yards by 40 yards, with end zones 25 yards deep. 2. Initiate Play -- Each point begins with both teams lining up on the front of their respective end zone line. The defense throws ("pulls") the disc to the offense. A regulation game has seven players per team. 3. Scoring -- Each time the offense completes a pass in the defense's end zone, the offense scores a point. Play is initiated after each score. 4. Movement of the Disc -- The disc may be advanced in any direction by completing a pass to a teammate. Players may not run with the disc. The person with the disc ("thrower") has ten seconds to throw the disc. The thrower’s pivot foot is their plant foot that can not be moved while in possession of the disc. The defender guarding the thrower ("marker") counts out the stall count. 5. Change of possession or Turnover -- When a pass is not completed (e.g. out of bounds, drop, block, interception), the defense immediately takes possession of the disc and becomes the offense. 6. Substitutions -- Players not in the game may replace players in the game after a score and during an injury timeout. 7. Non-contact -- No physical contact is allowed between players. Picks and screens are also prohibited. A foul occurs when contact is made. 8. Fouls -- When a player initiates contact on another player a foul occurs. When a foul disrupts possession, the play resumes as if the possession was retained. If the player committing the foul disagrees with the foul call, the play is redone. 9. Self-Refereeing -- Players are responsible for their own foul and line calls. Players resolve their own disputes. 10. Spirit of the Game -- Ultimate stresses sportsmanship and fair play. Competitive play is encouraged, but never at the expense of respect between players, adherence to the rules, and the basic joy of play Tennis Ace- a serve that lands inside the lines and is untouched by the opponent. Advantage- the point scored after Deuce. If the serving side scores, it is Ad-in. If the receiving side scores, it is Ad-out. Deuce- an even score. Double Fault- the failure of both service attempts. On a double fault, the server loses the point. Fault- when the ball does not land in the opponent's court. Let- a served ball that strikes the top of the net and falls into the proper service court. Love- no score, score of zero. Net- standing three feet high (in the middle), divides the court into two halves. The ball must be hit over the net on each shot. Rally- a prolonged exchange of strokes. Serve- is a shot to start a point. Volley- a stroke used to return a ball before it bounces. Soccer 1. At the beginning of the game and after each goal play starts with a kick-off at the center of the field. 2. A goal counts as 1 point, the ball must be completely past the line. 3. A corner kick: a free-kick placed at the corner of the field, is when the ball is touched by a defensive player before crossing the end line. 4. A goal kick: a free-kick placed on the goal box line, is when the ball is touched by an offensive player before crossing the end line (ie: a missed shot). 5. The goalkeeper is the only player that may use his hands and arms, inside a designated area, to stop a ball from scoring. After catching the ball he must release the ball within 5 seconds. 6. Offense- members of the team trying to score. 7. Defense- members of the team trying to prevent a score. 8. Using your feet, knees, and other body parts to keep the ball in the air is called juggling. 9. Dribbling is the basic skill of advancing and controlling the ball close to your feet while running. 10. Free kicks are awarded at the spot for fouls such as a handball (a ball touching anything below your shoulder, on your arm and hand), tripping, and pushing. 11. Passing is to keep possession of the ball by maneuvering it on the ground between different players with the objective of advancing it up the playing field. Basketball Term Definition Defense The team without possession of the basketball attempted to prevent the opposition from scoring in their basket Double Dribble When a player dribbles, stops dribbling, and then begins to dribble again Dribble The term used for when a ball is bounced on the court as a player moves down the court Foul A violation of the rules usually involves illegal contact with a player of the opposition Free Throw An uncontested shot 15 feet from the basket, directly in front Jump Ball Method of putting the ball into play by tossing it up between two opponents, used at the start of the game Offense The team with possession of the basketball attempting to score in their opponent's basket Pass Movement of the ball caused by a player in control throwing the ball to another player Rebound A term applied when a ball bounces off the backboard or basket Traveling When an inbound player moves illegally in any direction Pickleball ● Pickleball is a combination of badminton, tennis, and ping pong. ● Pickleball is played either as doubles (two players per team) or singles; doubles is most common; The same size playing area and rules are used for both singles and doubles. ● The serve must be made underhand, with contact of the ball below the server’s waist (navel level). The serve is made diagonally crosscourt and must land within the confines of the diagonally opposite court ● When the ball is served, the receiving team must let it bounce before returning, and then the serving team must let it bounce before returning, thus two bounces. ● A volley is a ball hit in the air before it bounces onto the court during a rally. ● The non-volley zone is the court area within 7 feet on both sides of the net. ● Volleying is prohibited within the non-volley zone. This rule prevents players from executing smashes from a position within the zone. Volleying is prohibited on the serve. ● A player may legally be in the non-volley zone at any time other than when volleying a ball. ● A fault occurs if the ball bounces twice before being struck by the receiver