PE stuuff for midterm
P.E notes because ITS WITH US ❗
What does the heart do?
Transports/pumps blood around your body
Blood carries oxygen from lungs to the rest of your body
Transports, through pumping the blood, waste and other minerals as well
Circulatory System:
The circulatory system transports nutrients and gases to different parts of the body where they are used by cells.
It takes waste material from cells to kidneys, lungs, and skins, where it is removed
The main parts of the circulatory system are: Heart, blood vessels, and blood
Blood carrys the material, but heart pumps and pushed blood
Blood vessels like pipes where blood flows, made out of smooth muscle and elastic tissue
What is Heart Rate?
speed of your heartbeat
How to Measure your Heart Rate?
Measured by number of contradictions (pumps) per minute (measured in BPM)
How to Find your Heart Rate
Take your index & middle finger, and places them on your wrist below your thumb
Feel arround until you can find a pulse
Use a stopwatch
count for 10 sec
multipy number recieved by 6, that is your BPM
Maximum Heart Rate
subtract 220 by your age
ex 220-15=205
205 is max BPM for a 15YO
Heart Rate Zones
Zone 1: 50-60% of heart rate max
very light
Low intensity walking
Everyday movements
doing the dishes
Dusting
Zone 2: 60-70% of heart rate max
light exercise intensity
faster paced walking
easy cycling
easy gardening
Streching
casual roller bladding
Zone 3: 70-80% of heart rate max
helps improve aerobic fitness
Jogging
Cycling
faster paced roller blading
raking leaves
Swimming
Dancing
Zone 4: 80-90% of heart rate max
high intensity
breathing hard
running fast
cycling hard
Jumping
Running stairs
medicine ball slams
Zone 5: 90-100% of heart rate max
maximum inensity
Sprints
intense training sessions
What is Heart Rate Reserve
the difference between your maximum heart rateand your resting heart rate.
to calculate (Max Heart Rate - Resting Heart Rate = Heart Rate Reserve)
Why do people keep track of their heart rate?
Fitness: shows how fit you are
Training: workouts want you to train in a specificheart rate zone for a specific time
Health: shows irregular heartbeats before they become a problem
data: fun to see how heart improves as you become fit
Striking & Fielding/ Baseball HPE2
Fundamental Movement Skills Games
Fundalemtal movement skills are building blocks of physical literacy
Skills are broken down into 3 categories
Locomotor (running, skipping, galloping)
Non-locomotor (Balances and Shapes)
Manipulative (Throwing, Catching, Kicking)
Main fundamental movement skills
Locomotor
Running
Skipping
Hopping
Galloping
Sliding
Leaping
Static Balance
Dynamic Balance
Weight Transfer
Horizontal Jump
Vertical Jump
Landing
Manipulative
Striking
Kicking
Overhand Throw
Underhand Roll/Throw
Catching
Dribbling
Stiking and Fielding Games
Players on the batting team must strike a ball with accuracy and power that it eludes players on the fielding team, and gives the batter time to run between destinations (bases or wickets)
To prevent scoring, fielding players must position themsleves so they can gather and return the ball to the base or wicket to which the batter is running to before they reach it
Popular Striking and Fielding Games
KickBall
Baseball
Cricket
Rounders
Softball
Striking and Fielding Games
At their most basic, Striking and Fielding games are about being able to hit/strike a ball accurately into open space while avoiding betting out
Games can involve:
Running,
striking,
throwing,
jumping,
Kicking,
sliding,
balance, and
catching.
Runners hit, kick, or throw an object, then score runs by running to designated areas
Pitchers/Bowlers and Fielders retrieve said object and get it to a specific place to stop runs from being scored and getting opponents out
Tactical problems relaing to striking and fielding games include:
striking the object to an open space
Reducing space on defence
Scoring points
Retiring players from the game
Striking & Fielding Games :Scoring (Offensive Strategies)
Accurately Hit Ball
How can you hit the ball into open space in the field?
Solutions: tracking the ball, direction, force, height
Avoid getting out
How can you avoid getting out as a hitter?
Solutions: hit away from fielders, hit ball on ground, protect strike zone, decide when to run
Scoring runs
In what ways can you or your team score runs effectively?
Solutions: Advance Base Runner, Steal Bases, Teamwork, Home Run
Striking & Fielding Games: Preventing Scoring (Defensive Strategies)
Make Hitting the Ball Difficult
How can throwers and fielders make hitting the ball difficult?
Solutions: Variation, Spin on the Ball, Speed of Pitch, Height of Pitch
Stop Scoring Runs
How can your team stop your opponents from scoring runs?
Solutions: fielding the ball, throwing accuracy, positioning to cover space, backing up
Striking and Fielding Games: Restarting Play
Striking and Fielding Games are usually turn based, and each turn begins with a pitcher/bowler sending the ball towards the batter
In each turn, the strategies mentioned above will be repeated.
Baseball
History
People have used bats to hit balls since ancient egypt. In many societies in europe, bat and ball games were common
A common theory is that American baseball has its origins in the british game of rounders, though it is more likely that both rounders and baseball have at least some origins in the sport of cricket
There are 18th century references to a British game called baseball, but the sport has little resemblance to the American pastime.
Baseball in america would take off in the 1800s, but there remains debate and speculation about how it was invented
For a long time, the first team to play baseball under modern rules was the New York Knickerbockers
Team founder Alexander Cartwright created the Knickerbocker rules in 1845, dealing with organizational matters, but also outlining rules of the game
However, it seems that many of these rules wre actually originally written for the Gotham Club in 1837, the team that the Knickerbockers had broken away from
The first known competitive baseball game between the two teams using these “Knickerbocker Rules” was played at Elysian Fields in Hoboken, New Jersey, on June 19th, 1846. The New York nine defeated the Knickerbockers 23 to 1, but the new rules would nonetheless be adopted across the New York area.
The game of baseball continue to evolve and grow throughout the 1900s, cementing itself as America's pastime
The popularity of the sport would also spread elsewhere throughout the world, like Asia and Latin America.
Baseball Overview
Striking and Fielding game
Played with 2 teams of 9
Divided into 9 innings, each into 2 halves
Top half of the inning, players of one team come to bat and attempt to score runs; other team plays in the field and attempts to stop the offensive team from scoring
Bottom half, teams switch places, team with the most runs at the end of 9 innings is the winner of the game
Game is played on a diamond shaped playing field, 4 corners of the diamond being formed by the bases (1st, 2nd, 3rd, and Home)
Middle of infield is the pitcher's mound, where the pitcher stands to pitch the ball to the batter
The area beyond the infield, bordered by the first and third baselines, is called the outfield.
During an Inning, the pitcher throws a ball towards a player on the offense who is playing as batter
Batter will attempt to hit the ball with the bat to a location out of the reach of the defensive player in the field and run arround the bases
If he is able to round the bases and return to home plate, he scores a run. If ball is caught, or thrown to a base before he arrives on said base, he is out
A batter is also out if he strikes out (fails to hit the baseball three times after three good pitches).
The offensive team's time at bat is over when it gets three outs.
Baseball vocab
Ball: A pitch which does not enter the strike zone and is not struck at by the batter
Base: 4 points of the baseball diamond (1-3 and Home) that must be touched by a runner in order to score a run
Batter: The offensive player who is currently positioned in the batter’s box
Batter's Box: Either of the areas next to home plate where the batter stands during his time at bat
Bunt: legally batted ball, not swung at but intentionally met with the bat and tapped within the infield.
Catch: the act of a fielder in getting secure possession in his and or glove of ball in flight and firmly holding it
Catcher: the defensive player whose position is directly behind home plate
Defence: the team currently in the field
Fair ball: a legally batted ball that settles on, or over fair territory
Fielder: one of the nine defensive players, including the pitcher, catcher, first baseman, second baseman, third baseman, shortstop, left fielder, center fielder and right fielder
Fly Ball: A ball which goes high in the air when batted
Foul Ball: A batted ball that lands on foul territory between home and first or third, OR over third territory, first touches foul territory beyond first or third base, or touches a player, umpire, or any object not part of the playing field while over foul territory
Foul Territory: The part of the playing field outside the first and third base lines extend to the outfield fence and perpendicularly upwards
Home Plate: The base over where an offensive player bats, and to which he must return after touching all three bases in order to score a run
Home Run: A play in which the batter makes it safely around all bases and back to home plate without stopping
Infield: The diamond-shaped portion of the playing field bordered by the four bases.
Infielder: A fielder who occupies a position in the infield.
Inning: That portion of the game within which the teams alternate on offense and defense and in which there are three outs for each team. Each team's time at bat is a half-inning.
Top: The first half of an inning.
Bottom: The second half of an inning.
Out: A declaration by the umpire that a player who is trying for a base is not entitled to that base.
Umpire: The official who judges the legality of individual plays and who otherwise enforces the rules of the game.
Outfield: The portion of the playing field that extends beyond the infield and is bordered by the first and third baselines.
Outfielder: A fielder who occupies a position in the outfield.
Pitch: The ball delivered by the pitcher to the batter.
Pitcher: The fielder designated to pitch the ball to the batter.
Run: The score made by an offensive player who has rounded the bases and returned to home plate.
Runner: An offensive player who is advancing toward, touching or returning to any base.
Safe: A declaration by the umpire that a runner who is trying for a base has not been tagged or forced out, and is therefore entitled to that base.
Single: A play in which the batter safely makes it to first base
Strike: A legal pitch when so called by the umpire, which:
Is struck at by the batter and missed;
Is not struck at, if the ball passes through the strike zone;
Is fouled by the batter when he has less than two strikes;
Is bunted foul;
Touches the batter as he strikes at it;
Touches the batter in flight in the strike zone; or
After being batted, it travels directly from the bat to the catcher's hands and is legally caught by the catcher (foul tip).
Equipment:
Baseball
Baseball bat (wood or aluminium)
Gloves
Bases
Cleats
Batting helmet
Cap
Baseball: Positions
Players line up in the following positions
Pitcher: on pitchers mound
Catcher: behind home plate
1st Baseman
2nd Baseman
3rd Baseman
Shortstop: between 2 and 3 base
Leftfielder: outfield behind 2 and 3
Centerfielder: outfield behind 2 base
Rightfielder: outfield behind 1 and 2 base
Baseball: Starting Play and Batting
visiting team bats first while the home team starts out in the field on defense
Batter's box on both sides of home plate, player chooses where to hit, both feet must be inside the box
batter attempts to score runs by hitting the ball when it's pitched to them.
The batter may continue to hit until they:
Hit the ball into fair territory
3 strikes (out)
4 balls (walk to first)
Baseball: Strikes
Strike zone is the area between the batter’s shoulders and knees.
strike is called by the umpire when the batter:
fails to swing at a pitch that crosses the plate in the strike zone.
Swings at a pitch and misses
Hits the ball out of bounds with fewer than 2 strikes against him
3 strikes = out, next batter comes up to the plate
Batter can’t strike out on foul ball, if he has 2 strikes, there is no limit to the number of foul balls he is allowed to hit, He can only strike out on a swing and miss or a ball he fails to swing at in the strike zone.
Baseball: Scoring
Team that scores the most runs is winner
A run is scored when a base runner rounds all of the bases by stepping on each one in order from 1st, 2nd, 3rd, and crosses home plate.
If ball is hit over the outfield fence in fair territory, it is considered home run, and the batter has a free trip all the way around the bases until he crosses home plate
Which team has most runs at the end of 9th inning is declared winner
Baseball: Scoring
Batter is out if:
He hits the ball, and it is caught while it is in the air {known as a fly ball (even if it's caught in foul territory.)}
Gets 3 strikes
Runner is out if
Hit by a batted ball while off a base
A fielder tags him with the ball when he is nout touching a base
Runs more than 3 feet out of the baseline to avoid being tagged
A fielder witht he ball tages a base which there is a force play before the forced runner reaches the base.
Runs past a base runner that is ahead of him
Baseball: Modifications
Reduce the size of the field.
Reduce the number of bases.
Use a bigger or softer ball that you can catch without a glove and hit a little easier.
Use a wider bat.
Hit the ball off of a batting tee instead of pitching it.
Allow every player on a team to bat before changing sides instead of playing 3 outs.
Put a limit to the number of points a team can score each inning. When they reach their limit, the teams exchange places.
Don't call balls or strikes. Give each batter 3 swings at the ball.
On each hit, allow the batter to run the bases all the way around to home. If he reaches home before the hit is fielded and thrown around to every infielder and back to the pitcher, he scores a point.
Net/Wall Games
At their most basic level, Net and Wall games require consistency of being able to send (hit, throw, strike) an object across a barrier (real or imagined) into an opponent’s space
Once consistency is established, Net & Wall games become more competitive and players \begin to focus on trying to outmaneuver their opponents to win points.
Tactical problems related to net and wall games include:
Scoring (offense):
Maintaining a rally
Setting up an attack
Winning a point
Preventing Scoring (defensive):
Defending space
Defending against an attack
Net and Wall games: Scoring
Maintaining a rally:
How can you ensure you can consistently return the ball to your opponent's side of the court?
Solutions: Reading and anticipating, moving to object, sending object, recovery to base position
Setting up an Attack
How can you manipulate the opponent to help you get them out of position
Solutons: seeing open space, moving opponent side to side, shots for depth, passing and setting
Winning a Point:
When you have your opponent out of position how can you win the point?
Solutions: attacking space, downwards hitting, power, accuracy
Net and Wall Games: Preventing Scoring
Defending Space
How can you defend your area of the court?
Solutions: Base Positioning, Covering the Court, Recovery, Formations
Defending Against Attack
How can you defend when your opponent is attacking?
Solutions: Court Positioning, Blocking Downward Hits, Backing Up, Shifting to Cover
Net/Wall Games: Restarting Play
Serving and Returning Serve
In net and wall games, each point starts with a service action from one side of the court. One team/player will serve the object into their opponent's space, and they will aim to return it to begin a rally or win a point.
Solutions: Serve placement, court positioning, formations, power, accuracy
Voleyball overview
Volleyball is a game played between 2 teams of 6, seperated by a net
Each team attempts to score points by pushing a ball over the net and landing it in the opposing team’s court
Serve the ball over the net so that it will land in the opponent’s court
Once serve crosses net, opposing team have max three touches on their side of the court before they send the ball back over the net
To win a point, a team must land the ball on the floor of their opponent’s court or force their opposition to either not return the ball back or land the ball out of bounds
Volleyball: Scoring
In competitive adult matches, all games are played to best of five
Volleyball different to most sports as the first four sets are played to 25, 5th round played to 15
Team must win by 2 points clear, theoretically could be infinite
Volleyball: Key Vocabulary Terms
Ace: A serve that directly leads to a point, (usually when the ball hits the floor untouched on the receiving team’s side of the court)
Assist: helping a teammate setup for a kill (??)
Attack: The offensive action of hiting the ball
Cut Shot: a spike from the hitters string side that travels at a sharp angle across the net
Dig: Passing a spiked or rapidly hit ball and low to ground. Defensive play. Slang for retrieving an attacked ball close to the ground. Scored on a 3.0 point system.
Dink: One handed soft hit into opponent's court using finger tips. Known as a tip
Double block: 2 players working together to intercept the ball at the net
Joust: When 2 opposing players contact the ball simultaneously above the net causing the ball to momentarily come to rest; the point is replayed if this is called by the official
Jump serve: the server uses an approach, toss, take off, and serves the ball with a spiking motion while in the air. 2 main types, jump float and jump spin
Volleyball: materials/equipment
Net and ball is all you need
Volleyball: Court Marking
official volleyball court is 18 m × 9 m
Positioned in a larger area to accomodate ref, serving the ball, and allowing players to chase after misplaced passes
The height of a volleyball net differs depending on the type of game being played
Traditionally: for men is 2.43 metres and 2.24 metres for women.
Volleyball: Basic Rules & Regulations
18x9m is the court
To start a point, server can serve from anywhere behind the end line, overarm or underarm, into opposing team’s side of the court
The opposing team is allowed a maximum of three touches on their side of the court before sending the ball back over the net.
A player is not allowed to touch the ball twice in a row. However, they could hit the ball on the first and third contact
Ball must be hit not caught
In side out scoring, the serving team scores a point when the opponents fail to return the ball over the net, hit the ball out of bounds or commit an infraction.
Whichever team wins the point then goes on to serve
Everytime a team wins the serve from the other team, the players rotate their position on the court clockwise so everyone gets a chance to serve
Volleyball: positions
Libero: defensive position that is required to keep the ball in play and to begin most attacking situations, unlike other positions, libero stays in play through the game, doesn’t need to rotate,
In defence, their role is to dig accurately and to keep the rally alive
In attack, their role is limited as they have no attack responsibilities but they can be responsible for setting if the ball is too far away from the setter
Setter: very important attacking position in volleyball
.their role is to be in charge of the point strategy and to decide when and where to pass the ball.
Middle blocker/hitter: Middle blocker must be at the net and positioned between the two outside blockers,
In defence, their role is to support the blocking of an opponent's shot from where the ball crosses the net.
In attack, they must supply very accurate and quick set shots to outside hitters.
Outside Hitter: the player who hits and blocks on the front left side of the court
In defence, their role is to support the blocking of an opponent's shot from where the ball crosses the net
In attack, their role is to be both a main passer and a final hitter.
Physical Literacy & Categories of Games
Physical Literacy: The motivation, confidence, physical competence, knowledge, and understanding to value and take responsibility for engagement in physical activities for life.
Being physically literate enables a person to participate in a wide variety of physical activities and feel good about doing so
What are games
Games: a physical or mental competition conducted acording to rules with the participants in direct opposition to each other
Any activity undertaken or regarded as a contest involving rivalry, strategy, or struggle
Activity engaged in for diversion or amusement that involves strategy to gain an end (winning or losing)
Reasons people choose to Play Games
For fun
For their health
The love of competition
To socialize, team-building
Stress relief
To be outdoors
For personal improvement in a particular sport/activity.
Boost self-esteem
Fundamental Movement Skills Games
Fundamental movement skills are the building blocks of physical literacy
These skills are usually broken down into three overarching categories:
locomotor (e.g. running, skipping, galloping),
non-locomotor (e.g. balances and shapes), and
manipulative (e.g. throwing, catching, kicking)
What are games?
There are 4 main categories of games that contribute to one’s physical literacy
Target
Net/Wall
Striking & Fielding
Territory/Invasion Games
Other types of games include
Chasing/fleeing games
Fundamental Movement Skills Games
Fitness Games
Chasing & Fleeing Games (Tag)
Traditionally known as tag games, chasing and fleeing games involve player moving within a playing area while attempting to reach others and/or avoid being reached themselves
Tactical problems including evading opponents, reaching opponents, trapping and sending/reacting to misleading signals
Cooperative Games
Players need to work together to find solutions to group/indivisual challenges
Cooperation games put an emphasis on team building, communication and trust.
Tactical problems relating to cooperation games include communication, cooperation, teamwork, trust, and problem-solving
Fitness Games:
Health and Fitness games will help players develop an understanding of health and fitness concepts through lppay
Examples of these concepts include: heart rate zones, nutrition facts, and fitness components
Target games
Players either throw slides, or strike an object with the goal of having the object land closest too, or in a designated target
Target games can be in the form of either a teamsport or an individual sport
Subcatagorized into being either unopposed (e.g. golf, archery, ten pin bowling) or opposed (lawn bowling, curling, shuffleboard)
At their most basic, target games emphasise accuracy and control while sending an object
As the tactical complexity increases, players will need to account for obsticles as well as how these obstacles may assist/hinder their chances of success.
The most common tactical problems faced in target games can be broken down into scoring (offensive) and preventing scoring (defensive) catagories.
Scoring
Proximity to target
Avoiding obsticles
Creating a dynamic reaction
Preventng scoring
Defending space/objects in scoring position
Getting the last shot (making sure you have a chance to win the game)
Target Games: Scoring
Proximity to target
How can you send (throw/kick/hit) your object close to the target?
Solutions: aim, direction, placement, force
Avoiding obstacles
How can you avoid obstacles to ensure your object is close to the target?
Solutions: accuracy, placement, spin/turns, team communication
Creating a dynamic reaction
How can you use other objects in the playing area to get your object close to the target?
Potential solutions: using other objects, placement of contact, force
Target Games: Preventing Scoring
How can you use your objects to defend space?
Solutions: guards, takeouts, teamwork, placement
Getting the last shot
How can you ensure you have the last chance to win the game?
Solutions, winning an end, bound by rules, tactical play
Target Games: Examples
The following games are examples of target games:
Curling
Shuffleboard
Bocce ball
Ultimate Bocce
Frisbee Golf
Billiards/pool
Golf
Archery
Darts
Bowling
Various games/competitions such as shooting baskets or kicking a ball towards a target for points
Territory/Invasion Games
Teams score by moving a ball/object into another teams terroty and either shooting into a fix target (goal, basket) or moving an object across an open-ended target (across a line)
To prevent scoring, one team must stop the other team bringing the ball into their territory and attempting to score
On a basic level, players in teams need to maintain possession of the ball/object by passing
If they can move the object successfully, and keep it away from the opposition team, they will be able to move towrards the goal, and shoot to score
Defenssively, players are initally trying to defend space and their goal before trying to regain possession of the object (pep guardiola)
Tactical problems relating to invasion games include:
Maintaining possession, attacking and/or defending a goal, winning the ball, etc
Examples of invasion games:
Soccer
Basketball
Football
Rugby
Hockey
Territory/Invasion Games:Scoring
Maintaining possession: how can your or your team keep the ball/object away from the other team?
Solutions: passing and receiving, supporting the ball carrier, communication, deciding when to pass
Creating space: how can you or your team create space within the playing area to help you move the ball/objet
Solutions: moving into open space: using width and depth, give and go, cuts and runs
Attacking the goal: how can you attaack the goal to get points?
Solutions: shot placement, deciding when to shoot, rebounds, using a target forward
Territory/Invasion Games: Preventing Scoring
Defending space: how can you or your team defend space within the playing area making it difficult for your opponents to move the ball/object?
Solutions: Guarding Space, Zone Defence, Marking a Player, Formations
Defending the goal: how can you or your team protect your goal and preven the other team from scoring?
Solutions: goalkeeping, clearing the object, covering area near goal, shot blocking
Regaining possession: how can you and your team regain possession?
Solutions: anticipation, tackling and stealing the object, reading the play, pressuring the ball
Territory/Invasion Games: Restarting Play
Restarting play: putting the ball back in play
In most invasion games, there are boundaries out of which the ball/object sometimes goes, if this is a case, there are usually rules which govern how the ball/object wil re-enter the field of play (throw in, pass)
Supporting positions
How can players on the field support the player restarting play?
Quick Restarts
How does restarting play quickly affect the attacking/defending teams?