P.E. - Sem 1 (copy)

Running

Why checking your heart rate before and after exercise is important?

• Checking your heart rate before exercise shows how rested your heart is, and after exercise, it tells you how well your heart recovers. This helps you exercise at the right intensity and avoid overworking yourself. It also lets you track your fitness progress and stay safe while exercising.

Difference between short-distance sprints and long distance running

Short-distance sprints:

• Are very fast and last for a short time (usually up to 400 meters).

• Focus on speed, strength, and explosive energy.

• Cause muscles to work very hard in short bursts.

Long-distance running:

• Covers longer distances (usually over 3,000 meters).

• Focuses on endurance, stamina, and maintaining a steady pace.

• Trains the heart and lungs to work better for longer period

  Reflect on your own running performance and areas for improvement

  When I run, I notice that I have good speed for short bursts, but I get tired quickly in longer runs. This means my endurance is weak. To improve, I will work on building my stamina by running longer distances and pacing myself better during runs to avoid getting tired too fast. Improving my breathing technique might help too, so I can keep going without feeling out of breath.

Shot Put – Technique and Power Generation

-Know the correct Shot Put technique

• Grip: Hold the shot (the heavy ball) at the base of your fingers, not your palm, so you have better control.

• Starting Position: Stand at the back of the throwing circle with your side facing the direction you want to throw. Keep your feet shoulder-width apart.

• Stance: Bend your knees slightly and keep your body balanced.

• Glide or Spin:

  • Glide technique: Push off with your back leg and glide across the circle toward the front.

  • Spin technique: Rotate your body quickly across the circle to build momentum.

• Shot Placement: Keep the shot close to your neck, resting under your jaw.

• Throwing Motion:

  • Extend your legs and hips explosively to generate power.

  • Push the shot away from your neck with your arm, using your whole body to release it—not just your arm.

• 
  -Describe how to use your legs, hips, and upper body to generate power

  • Legs: Start by pushing off the ground with your legs. Strong leg muscles give you a solid base and help you explode forward or upward. Bend your knees to load energy, then straighten them quickly to drive power.

  • Hips: Your hips act like a pivot and power generator. Rotate your hips explosively to transfer energy from your legs to your upper body. This twisting motion adds speed and strength to your movement.

  • Upper Body: Use your torso, shoulders, and arms to finish the movement. Your upper body follows the hips’ rotation, adding extra force.

    -Identify key mistakes that reduce throwing distance

  • Poor grip — Holding the shot too deep in your palm instead of on your fingers lowers control and power.

  • Wrong release angle — Throwing too high or too low reduces the distance; the ideal angle is around 40–45 degrees.

  • Lack of full body use — Using only your arm instead of legs, hips, and torso wastes power.

  • Not rotating hips properly — Limited hip rotation means less momentum and force behind the throw.

• • -Discuss how you stayed balanced during the throw

  • I stayed balanced by ikeeping my feet apart and my weight centered. I bent my knees slightly as well as facing sideways and leaning back, which helped me stay in control.

3. Relay – Baton Passing & Exchange Zones

-Explain proper and different Baton Passing techniques

1. Upsweep Technique

• The outgoing runner holds their hand palm down, and the incoming runner passes the baton upward into the hand.

• Best for shorter relays like the 4x100m.

• Quick but requires good timing and precision.

2. Downsweep Technique

• The outgoing runner holds their hand palm up, and the baton is passed downward into the hand.

• Also common in the 4x100m.

• Easy to control but can be slower if not practiced well.

3. Push Pass Technique

• The outgoing runner holds their hand behind them with fingers open, and the baton is pushed straight into the palm.

• Often used in longer relays like the 4x400m, where runners aren’t sprinting at full speed.

• More controlled and safer, but a bit slower.

• 
  -Identify the acceleration zone (where the next runner starts moving) and the exchange zone (where the baton is passed)

• 🔹 Acceleration Zone

  • A 10-meter zone before the exchange zone.

  • The next runner starts running here to build up speed before receiving the baton.

  • Helps match the pace of the incoming runner for a smoother handoff.

  🔹 Exchange Zone

  • A 20-meter zone where the baton must be passed.

  • If the baton is passed outside this zone, the team is disqualified.

  • The baton must be in the hands of both runners at some point within this zone.

  • 
    -Reflect on why timing and teamwork are important for a smooth baton exchange

    Timing and teamwork are important because both runners need to move in sync for a successful handoff. If the outgoing runner starts too early or too late, the baton might be passed outside the exchange zone or dropped. Good teamwork allows clear communication, trust, and lots of practice, so each runner knows exactly when to start moving and where to expect the baton. Without good timing and teamwork, even fast teams can lose time or get disqualified.

  • 
    -Know common mistakes during baton passing and how to avoid the

    • Dropping the baton

      🔹 Avoid by:

    • Practicing grip and hand placement; staying focused during the exchange.

    • Passing outside the exchange zone
      🔹 Avoid by: Knowing the zone limits and practicing timing to pass within the 20 meters.

    • Poor communication
      🔹 Avoid by: Using clear verbal cues like “stick” or “hand” and rehearsing them as a team.

    • Mismatched speed
      🔹 Avoid by: Practicing in the acceleration zone to match speeds smoothly.

    • Looking back while running
      🔹 Avoid by: Trusting your teammate and focusing forward—feel for the baton, don’t look.

    • Stay calm and controlled during the exchange to reduce mistakes.

4. Volleyball – Gameplay & Core Skills

-Explain the fundamentals of bump (receive), set, spike, serve

❌ Common Mistakes & ✅ How to Avoid Them:

1. Dropping the baton
   🔹 Avoid by: Practicing grip and hand placement; staying focused during the exchange.

2. Passing outside the exchange zone
   🔹 Avoid by: Knowing the zone limits and practicing timing to pass within the 20 meters.

3. Poor communication
   🔹 Avoid by: Using clear verbal cues like “stick” or “hand” and rehearsing them as a team.

4. Mismatched speed
   🔹 Avoid by: Practicing in the acceleration zone to match speeds smoothly.

5. Looking back while running
   🔹 Avoid by: Trusting your teammate and focusing forward—feel for the baton, don’t look.

-Explain the fundamentals of bump (receive), set, spike, serve

🔹 Bump (Receive)

• Purpose: To receive and control the ball after a serve.

• How:

  • Hands together, arms straight, knees bent and contact the ball with your forearms.

🔹 Set

Purpose: To accurately pass the ball to a teammate, usually for a spike.
How:

• Position hands above your forehead, forming a triangle with your thumbs and index fingers.

• Use your fingertips to push the ball upward — never your palms.

• Extend your legs and arms together for a smooth, high pass.

🔹 Spike

• Purpose: To attack the ball with power and score a point.

• How:

  • Take a strong approach (usually 3 steps), jump high, swing your arm, and hit the ball down into the opponent’s court.

🔹 Serve

• Purpose: To start the play by sending the ball over the net.

• How:

  • Underhand: Swing arm from below while holding the ball in the other hand.

  • Overhand: Toss the ball and hit it with an open hand above your head.

• 
  -Understand the correct sequence: Bump → Set → Spike

• 
  -Know the basic player positions and ideal formation on the court

• Front Row: Positions 4 (left), 3 (middle), 2 (right) — main attackers and blockers.

• Back Row: Positions 5 (left back), 6 (middle back), 1 (right back) — defensive players

5. Ultimate Frisbee – Gameplay & Rules

-Understand the basic rules of Ultimate Frisbee

Ultimate Frisbee is a team sport played with a frisbee. The goal is to score points by catching the disc in the opposing team’s end zone. Each team has seven players on the field, and players cannot run while holding the disc. Instead, they must pass it to teammates by throwing it in any direction.

Players move by cutting and positioning themselves to receive passes. If the disc is dropped, intercepted, or thrown out of bounds, the other team gains possession immediately. The game emphasizes teamwork, speed, and accurate throwing. It also has a strong focus on sportsmanship, as players call their own fouls and resolve disputes without referees. Matches usually go up to 15 points, and the game is known for its spirit of fair play and continuous action.

-Reflect on your teamwork, strategies, and performance during gameplay

During gameplay, I worked closely with my teammates to communicate and support each other, which helped us coordinate our moves better. I focused on using strategies like quick passes and positioning myself to receive the disc, which improved our offensive flow. Sometimes, I struggled with timing my cuts and reading the opponents’ defense, but I learned to adjust by watching their movements more carefully. Overall, my teamwork helped us stay organized, and I’m aiming to improve my anticipation and decision-making in future games.

-Be able to describe different throwing techniques (e.g., Backhand Throw, Forehand/Flick Throw)

Backhand Throw

• The most basic and widely used throw.

• Hold the disc with your thumb on top and fingers underneath.

• Swing your arm across your body and release the disc with a flick of your wrist, sending it spinning toward your target.

Forehand (Flick) Throw

• Used for quick, accurate throws with a different angle.

• Hold the disc with two fingers underneath and your thumb on top near the edge.

• Flick your wrist outward (like snapping your fingers) while keeping your arm mostly straight to send the disc spinning fast and flat.

-Know safe and effective catching methods

1. Two-Handed Catch

• Best for most catches, especially when the disc is coming straight or at a moderate angle.

• Use both hands with thumbs on top and fingers underneath, forming a “W” shape.

• Pull the disc into your body to secure it.

2. One-Handed Catch

• Used when the disc is out of reach or on one side.

• Extend your fingers wide and catch the disc with your palm or fingertips.

• Be careful to absorb the disc’s momentum by slightly pulling it in as you catch.

3. Clap Catch

• When the disc is coming straight at you, bring your hands together like clapping to trap the disc between your palms.

• Keep your eyes on the disc and time your hands to close at the right moment.