Wellness Course Description

Transcription

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2 Wellness Course Description Wellness Uniforms o Your name MUST be on your uniform. o No excess writing will be allowed on the uniform NAME ONLY o No torn shirts or shorts will be worn. A new uniform must be purchased to replace an unacceptable uniform. o The uniform is the CMS gray shirt with CMS blue shorts. Exceptions must be cleared with teacher. o Wellness uniforms will NOT be worn over school clothes. o Sweat clothes may be worn over the uniform at the teacher s discretion. o The uniform should be taken home weekly to be laundered. Shoes o Flip-flops or sandals are never allowed. o You may lose participation and dress points due to wearing sandals or flip-flops o Shoes with shoestrings must be securely laced o Socks are recommended Parent and Doctor Notes If you are to be excused from participation, you must provide a dated parent note. A note is only good for one day. Notes will be accepted for 3 consecutive days. At this point a doctor s note is required. Students will dress in uniform when not participation due to a parents note. Requirement to dress will be at teacher s discretion with a doctor s note. s will be accepted if they are followed with a written parent note by the next class day. If a student is unable to participate in Wellness class they are ineligible for extracurricular sports activities or practice on that day. Grading o 50 points dressing o 50 points participation, sportsmanship, and cooperation o 5 point will be deducted from your grade for not having a uniform o 3 points will be deducted from your grade if you are missing a piece of the uniform or are not wearing appropriate shoes. o Basic skill concepts and fitness testing (point value to be determined by teacher) o Quizzes and written work (point value to be determined by teacher) General rules/guidelines o Cell phones are NOT allowed; they will be confiscated and turned into the main office. o Students are not allowed to touch any equipment without teacher permission. o Students are not allotted to touch teacher s possessions. o Students are to remain seated in the locker room until the bell rings. 2

3 o No gum, food or candy allowed during Wellness class. o Outdoor restrooms are a privilege if they are misused everyone will loose the privilege. o Do not pound on glass doors to get inside teachers have keys and will let you into the building. o Use sidewalks/path outside stay out of the mud. Demerits (deductions) o Being late to class (Daily Dress and Participation and Cooperation) o Improper uniform (Daily Dress) o Not participating in class without a parent or doctors excuse (Participation and Cooperation) o Behavior problems i.e. inappropriate language, gestures, jeopardizes the safety of others (Participation and Cooperation) o Gum (Participation and Cooperation) Lockers, Locks, Lost and found Each student will be assigned a lock and a small locker. During class the student can use their assigned lock on the nearest long locker to secure their personal belongings. At the end of class, the lock and uniform should be returned to their original assigned small locker until the next class day. Students are NOT to leave their lock on a long locker after your class has ended for the day. Students are NOT allowed to bring in their own lock. There will be a $5.00 charge to replace a lost lock. The student should check with a teacher immediately after discovering their lock is missing. The student is responsible for securing his/her belongings until the lock is replaced. All personal items left in the locker room will be placed in the lost and found bin. 3

4 Aerobic Dance or Exercise Aerobic exercise is that which is steady and the heart can supply as much oxygen as the body needs. Aerobic exercises are activities such as jogging, swimming, cycling, speed or race walking at a moderate, steady pace. The purpose of this form of exercise is to make the cardiovascular system (heart and lungs) more efficient. This helps the body make better use of oxygen and how it is supplied to the muscles. By exercising regularly it can cause the heart to beat slower and harder, which is good. It will help the lungs learn to hold more oxygen. You will find that you will begin to last longer and be able to play and exercise for longer periods of time without wearing out. You will have more energy. Again, examples of aerobic exercise are: Running long distance, 2 miles or more Speed or race walking long distances Working on treadmills, stationary bikes, rowing or elliptical machines, and stair climbers Warm-up is a brief set of stretches done prior to the beginning of activity. Stretching exercises should be done slowly and held for several seconds (15-30) if possible. They should never be done by bouncing or bobbing, as injury could result. Cool down is brief, mild exercise done after activity to help recovery. Both warm-up and cool down are important 4

5 Badminton Object of the game: o 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. Court and Equipment: o Court size for singles 44 feet long x 17 feet wide o Court size for doubles 44 feet long x 20 feet wide o Net height 5 feet o Shuttlecocks Also known as birdies or birds. One type has feathers with a cork base, and the other is plastic with a rubber base. o Rackets Made of lightweight material like wood, plastic, or metal General rules: o A player may not touch the net with a racket or his/her body during play. o A birdie may not come to rest or be carried on the racket. o A birdie may hit the net on its way across during play and the rally can continue o A term of service is called an inning. o A player may not reach over the net to hit the shuttlecock. o A loss of serve is called a side out. o In class games will be played to 15 points and a match is 2 out of 3 games. o Some types of shots are lob, drop shot, smash and drive. Serving: o A coin toss or spin of the racket determines who will serve first. o The serve must travel diagonally (cross court) to be good. o A serve that touches the net and lands in the proper court is called a let serve and is reserved, otherwise, only one serve is permitted to each court until a side out occurs. A serve that is totally missed may be tried again. o The racket must make contact with the birdie below the waist on a serve. o The server and receiver shall stand within their respective service courts until the serve is made. o Points may only be scored when serving. o All lines are considered in bounds. o In singles, when the server s score is an even number, the serve is taken from the right side. When the server s score is an odd number, it is taken from the left side. (Serving in a doubles game is different.) 5

6 Basketball Study Guide Side Line Middle Court Line 3 sec Area Free Throw Line Lane Marking (used during free throw) B a s e Basket or Rim 3 Point Line L i n e The Game: It is played by two teams, consisting of 5 players on each team (1 center, 2 guards, and 2 forwards). Object of the game: Each team is to score points by getting the ball through its own basket as often as possible, and to prevent the opposing team from securing possession of the ball and scoring. Length of a game: o Middle school 4 quarters consisting of 6 minutes each o High School Varsity 4 quarters consisting of 8 minutes each o Collegiate 2 halves consisting of 20 minutes each. o Professional 4 quarters consisting of 12 minutes each. Advancing the ball The ball may be passed, batted, bounced, handed or rolled from one player to another. A player may take no more than two steps while holding the ball. Terminology: Alternate possession After the original jump ball, the ball alternates possession on each tie-up to alleviate intentionally tying up the ball. Back court The half of the court that contains the opponent s goal. Bounce Pass A pass that rebounds from the floor to another player. 6

7 Charging A foul, when a player moves himself/herself or the ball into a player that has already established his/her position. Dead ball The ball is considered dead whenever a whistle is blown, after a field goal, when a foul occurs, after a held ball or after an unsuccessful free-throw and another one is expected. Defense The team that does not have possession of the ball. Dribble A tactic to advance the ball by bouncing it from the floor to the hand. Foul An infraction of the rules involving a member of the opposing team. Goaltending Interference with the ball or basket, when the ball has downward flight. Held ball When a player holds the ball for more than 5 seconds while being closely guarded. Jump ball Two players being given an equal chance to jump and tip the ball after it has been thrown upward. This is done only at the beginning of the game. Man-to-man defense Each player has an assigned opponent to guard. Offense The team that has possession of the ball. Press A type of defense where all defensive players play their opponents closely, on all areas of the court. Traveling Illegal progress in any direction while retaining possession of the ball. Zone defense Defense where players are responsible for guarding areas of the court instead of opponents. Scoring Field goal = 2 or 3 points Free throw = 1 point each Three-second lane That part of the free-throw lane between the free-throw line and the end line, up to the sidelines bounding area. Technical Foul This is also a personal foul, but most of the time this is a non-contact (physical foul). This foul is usually an unsportsmanlike conduct foul on a coach or player. Out of bounds: 1. After a violation 2. After a free throw 3. After interference 4. After a field goal (end line) Personal foul: 1. Holding 2. Charging 3. Pushing 4. Tripping Penalty or Violation: 1. Causing the ball to go out 2. Double dribble (starting to dribble again after you have stopped) 3. Three second violation 4. Traveling 7

8 Bowling Study Guide Basic Terms: Strike Knocking down all ten pins on the first ball of the frame. A strike scores 10 points plus the next two balls thrown. Spare Knocking down remaining pins with the second ball of the frame. A spare scores 10 points plus the next ball thrown. Strike Pocket The space between the 1 3 pins for a right handed bowler and the space between the 1 2 pins for a left handed bowler. Spot Bowling Using the arrows on the lane for direction. Pin Bowling Using the bowling pin for direction. Double Two strikes in a row. Turkey Three strikes in a row. Mark Is getting a strike or spare in a frame. Foul To touch or go beyond the foul line when delivering the ball. Sleeper A hidden pin. Etiquette: 1. Never walk in front of a bowler addressing the pins. 2. Respect the order of the bowlers; do not start your frame until the persons on either side of you have completed their delivery. 3. Always be ready to bowl when it is your turn. 4. Do not roll the ball before the pinsetter is completely in up position. 5. Do not loft your ball

9 Scoring Rules: 1. Strike is worth 10 points plus the next two balls thrown. 2. A spare is worth 10 points plus one ball thrown. 3. If the bowler knocks down less than 10 pins on two balls thrown they add the actual pin count plus the previous frame total. 4. The score is accumulative after each frame by adding the pins knocked down to previous frame total. In the case of a strike or spare you must wait until the following one or two balls have been thrown to add score. 5. It is helpful to keep a running score totaling the worth of each frame. This helps to reduce addition error Total _ X 8 X

10 Cross Country Distances: 8 th Graders 3,000 meters 1.8 miles High School Girls 5,000 meters 3.1 miles High School Boys 5,000 meters 3.1 miles College Women 6K 3.8 miles College Men 8K 5 miles Men NCAA Championships 10K 6.3 miles Women NCAA Championships 8K 5 miles Scoring Your team scores a point that is equal to the place that you finish, 1 st place = 1 point, etc. The team score is figured for the top 5 finishers for each team. A perfect score is 15 points. Team Places Score Ranking Blue Team 1, 15, 20, 22, 33, 35, st place Red Team 11, 12, 16, 23, 30, 31, nd place Green Team 8, 10, 21, 26, 29, 50, rd place Stretching It is important when running cross country to properly stretch and warm up before running so the body is able to meet the demands of running. It is also important to cool down after running so the body has a chance to slowly return to normal. Attire Proper clothing and shoes will aid a runner s performance. If you don t have adequate clothing for cold days, or you have shoes not made for distance running your times will be slower because your body will not be protected properly. Course Most cross country courses are run on grass or trails that cover a variety of terrain. Normally the course will have hills on it rather than being a flat course. 10

11 Fitness definitions: Fitness Anaerobic exercise Is done in short, fast, bursts. The heart can not supply oxygen fast enough. Examples are 100m dash, basketball, swimming sprints and football. Agility The ability to move the body through complete motor patterns with control. Balance The ability to maintain equilibrium in different movements. Body Composition Is the ratio of muscles to fat. Calisthenics Exercises done to improve a specific body part. Cardiovascular endurance The ability of the heart, blood vessels, blood, and respiratory system to supply fuel and oxygen to the muscles and the ability of the muscles to sustain physical activity. Cool down A brief, mild exercise done after activity to help recovery. Coordination The ability to combine movements at the same time. Endurance The ability to keep moving for long periods of time. Flexibility The ability of your muscles and joints to move through their full range of motion. Isometric exercise Exercises in which muscles contract (shorten) when pressed against an object that prevents it from moving. Isotonic exercise Exercises in which muscles shorten (contract) or lengthen as they move during exercises such as sit-ups, push-ups and jumping jacks. Lactic acid A chemical by product produced by the muscles after strenuous activity. It may cause muscle soreness. This usually goes away in 2 to 3 days, especially if the activity is continued. Muscular endurance The ability of your muscles to perform a task over and over again. Muscular strength The ability of your muscles to exert force one time. Passive stretching When a muscle is stretched slowly and held for several seconds. Power This occurs when you combine strength performances with speed. Reaction time The time between one of your senses recognizing a stimulus and your body responding to that stimulus. Speed The ability to cover a designated distance over a short period of time. Strength How much force you can exert with your muscles 11

12 Heart Rate: Resting heart rate The number of times the heart beats within a 60 second period. Maximum heart rate: 220 Age = Estimated maximum heart rate Target heart rate zone: MHR x 0.60 = low end of target heart rate zone MHR x 0.85 = top end of target heart rate zone Physical Fitness Testing The tests that are performed are checking the levels of fitness in these areas. Mile run Heart/lung endurance Curl-ups Abdominal strength/endurance Sit & Reach Lower back/hamstring flexibility Shuttle run Leg strength/endurance/power/agility Pull-ups Upper body strength/endurance AWARDS: Presidential Physical Fitness Award To achieve this award a student must meet the standards for all 5 tests performed. Clay Physical Fitness Award To achieve this award a student must meet the standards for 4 out of the 5 tests performed. B O Y S G I R L S Age Curl-Ups (60 sec) Shuttle Run (seconds) V-Sit Reach (inches) Sit and Reach (centimeters) One-Mile Run (min/sec) 7:32 7:11 6:50 6:26 6:20 6:08 6:06 9:02 8:23 8:13 7:59 8:08 8:23 8:15 Pull-Ups

13 Flag Football The game: Two teams consisting of 7-10 players who are trying to advance the ball down the field. Teams are trying to cross the goal line either by running or passing the ball in order to score points. The offensive team gets 4 downs to gain a 1 st down or score. If they successfully get a 1 st down they get 4 more downs to try to try and score. A 1 st down is marked by cones in the center of the field. Definitions: Defense The team not in possession of the ball Down Teams have 4 opportunities (downs) to move the ball to the mid-field line. If successful, another 4 downs are allotted to try and score. Forward pass Throwing the ball from behind the line of scrimmage to a teammate down field. Hand off A ball that is handed from one teammate to another. Intercepted pass A pass intended for an offensive player caught by a defensive player. Kick off/punt At the beginning of each game and after points are scored, the ball is punted to the opposing team from behind the quarter field marker. Punting on 4 th down must be announced to the other team. Lateral A toss parallel to or behind the person and can occur anywhere on the field. Line of scrimmage An imaginary line where the offense lines up to begin each new play. Offense The team in possession of the ball. Rushing the passer This is when the defense runs towards the person handing off or throwing the ball. Scoring Touchdown = 6 points Field goal = 3 points Extra point = 1 2 point conversion = 2pts Rules of play for Wellness Class: 1. You have 25 seconds to put the ball in play once it has been placed on the field. 2. A ball is considered dead once it touches the ground. (no fumbles are allowed) 3. Play is over when the player with possession of the ball loses one flag, his or her knee touches the ground, he/she goes out of bounds, or drops the ball. 4. You have 4 downs to gain a first down or score. First down distance is designated as two cones. 5. Flags must be on either side of the hip and the shirt MUST be tucked in. 6. You must count to 10 Apple before rushing the ball. 13

14 Positions: Quarterback Primary job is to throw the football, usually lines up behind the center. Center Responsible for snapping the ball to the quarterback. Running back Runs with the football after receiving a handoff from the quarterback. Guard Helps the center with blocking for the quarterback and running backs. Receiver Primary job is to run passing routes and catch a thrown pass. Pass Patterns Down & Out S i d e l i n e S i d e l i n e Down & In Button hook /Curl S i d e l i n e S i d e l i n e Streak/Fly S i d e l i n e Slant 14

15 Flickerball The game: Flickerball is a game that involves running, catching, and throwing. It can be played with 6 to 40 players that are divided into two teams. Flickerball players catch and throw a football. The game can be played in the gym or on an outdoor field. There are no specific regulations regarding the length of game or time-outs. Playing guidelines: The players are divided into two equal teams. Players scatter about the playing area. Each player stands near an opponent in a person-to-person defense. One team taking the ball at their own 10 yard line starts the game. Only passing and catching may advance the football. Passes may be overhand, underhand, or sidearm and in any direction but must go at least 3 yards. Hand-offs are not allowed. A player must stop immediately after receiving a pass and then pass the ball within 5 seconds. Defense must stay 5 yards away from the passer. If the ball touches the ground or floor, possession of the other team immediately. There are no downs as the ball is continuously in play. It is a touchdown when a player catches a pass in the end zone. All touchdowns are worth 1 point. After a point is scored, the team that did not score begins play by throwing the ball from their own 10 yard line. The game is played best when the offensive team spreads out and keeps moving using the entire field. The defensive team is expected to play person-to-person defense. A player committing a penalty is removed from the game for 30 seconds as play continues while the penalized team must play short-handed until their teammate returns to the game. Penalties: Unnecessary roughness Pushing Guarding too closely 15

16 Floor Hockey Players Each team needs 7 players. Three offensive players, three defensive players and one goalie. The Game: The game is started with all of the players on their own side of the floor. Play starts with a faceoff in the center of the circle. After the puck has been contacted, the 6 offensive players (three from each team) must play on the opposite side (defensive) side of the floor. All defensive players must remain on their side of the floor. No player may change sides of the floor until a goal is scored. Equipment: Hockey sticks Pucks Goals Colored over shirts Penalties: 1. High sticking will be given one verbal warning, upon the second warning the player will be excused to the penalty box. Time spent in the penalty box will be at the teacher s discretion. 2. Any type of checking is first given a warning and then time in the penalty box. 3. Tripping is not allowed. 4. Kicking players or the puck is not allowed. 5. Air lifting the puck is not allowed. The puck must remain on the floor at all times. 16

17 Golf Terms The game: Most golf courses consist of 18 holes but some are 9 holes. Each hole consists of a tee, tee markers, fairway, rough, boundaries, a green, a hole, a flag, and sometimes hazards. The object of the game is to get the ball from the tee into the hole with the fewest amount of strokes using several different types of golf clubs including woods, irons, and a putter. Each hole has a par score which is the number of strokes it should take you to get the ball in the hole. Address the ball Get into position to play/hit the ball. Approach shot Any shot made with the intention of landing on the green. Away The ball farthest from the hole. Birdie One stroke below par. Bogey One stroke over par. Club Implement with which the ball is struck. In Tournament play, you are limited to 14 clubs. Cup The hole sunk into the green to terminate play on that hole. Divot A piece of turf/grass that is removed by the club on a shot. A mark left on a green by a ball upon impact on the green, this is also called a ball mark. Eagle Two strokes below par. Fairway Well kept turf/grass usually between the tee and the green. Fore Warning cry on the golf course to advise someone that a ball is approaching them. Green Closely cut grass surrounding the cup. Grip A part of the club that is grasped or a way of grasping the club. (overlapping, interlocking, and unlapped.) Hook A drive which sends the ball far to the left (or to the right if the player is left handed. Honor The privilege of a player to play first on the next hole by winning the previous hole. Irons A graded series of metal headed clubs. (2 iron though sand wedge). Lie Position of the ball with reference to the ground. Par A predetermined number of strokes that a golfer should require to complete a hole. 17

18 Rough Tall grass surrounding the fairway and/or the green. Sand Trap A depression near the green or in the fairway that is usually filled with sand. Slice To strike the ball across its center line so that it goes off to the right of a right handed player or to the left of the left handed player. Tee 1) A small wooden elevation for a ball that is only used for tee off. 2) The ground which the wooden tee is placed to start a hole, commonly known as the tee or tee box. Tee boxes will have markers to indicate the point behind which the ball is to be teed. Woods A series of clubs designed with wooden or metal head. = Birdie = Eagle or better = Bogey = Eagle = Double Bogey Hole Out Trojans Wildcats Cougars PAR Frisbee/Disc Golf 18

19 Lacrosse The Nature of The Game: Lacrosse is an Aboriginal American Game. It is the native game of the American Indians and was used by them to satisfy their keen desire for competition as well as a training school for war. Historians have recorded instances of some form of the game being played by tribes in all areas of the east and in the great northwest. The early settlers in southeastern Canada first adopted the Indian ball game in The first contest was played between a team of white settlers in Montreal and a team of Indians. By 1870, Lacrosse had become well established as a white mans game. Today the game is part of the spring sports programs of over 100 colleges. General Information: 1. Two teams of 10 players each: A. 3 attackers offensive players only B. 3 midfielders plays offense and defense C. 3 defenders players defense only D. 1 goal keeper this is the only player allowed to use their hands 1. Face off used at the beginning of the game, each quarter, and after a goal is scored. A face off is when two opposing players face each other in with their crosse baskets face down. On the command, they alternately tap their crosses on the ground and then on the opponent s crosse 3 times and then play begins. Skills used in a face off will either be scooping or pushing the ball out to a teammate to be picked up and moved down the field. 3. The ball is kept in play by being carried, thrown, batted with the crosse, rolled or kicked in any direction. 4. The length of the game is the same as a football game four 15-minute periods. 5. Shooting at the goal: The offensive team must use only an underhand scoop shot in PE class. The cross must remain below waist level at all times when shooting at the goal. The offensive team may only shoot at the goal from behind the crease area, which is marked by cones in PE class. 19

20 6. When the ball goes out of bounds during play over the end or sideline, the opponent must place the ball in their crosse and toss the ball back into play. Scoring: A goal One point occurs when the ball passes from the field completely through the imaginary plane formed by the goal line. Penalties and Violations: Violations: Pushing Tripping Body checking Touching the ball with the hands Interfering with an opponent not in possession of the ball Striking the body with the crosse Unnecessary roughness Penalty: Time in the penalty box and loss of possession of the ball will occur for any violation. Two hands must be on the crosse at all times during play. Failure to adhere to this rule will result in loss of possession of the ball to X X X X X X Center Line Facing Circle R = 10 0 Goal Crease X X X Boundary Line

21 Mat Kick Ball Equipment needed: 1 kick ball, scoreboard three large tumbling mats and 4 cones. 5 outs per side The batter is out when: A kicked ball is caught on the fly A batter or base runner is out when hit with the ball and not on a base When a runner does not tag up When the batter kicks the ball and it does not go in front of the white line When a batter or runner does not stay on their feet When the batter kicks the ball and it hits the ceiling, light, or crossbars If the ball is caught off the wall BEFORE it hits the ground If a runner leaves a base the runner must advance to the next base. If a batter/runner catches a ball that is thrown at them they are safe and must immediately drop the ball A batter/runner may return to the base they were on when the 5 th out occurred AS LONG as they did not make the 5 th out A run is scored when the batter makes his/her way from 3 rd through the coned area to 1 st base. Runners may continue to run the bases and score until they are out or the team has 5 outs. Batters do not have to run in the order in which they batted. Fielders MAY NOT RUN WITH THE BALL IN THERE HANDS (thus encouraging team work and using more players) 2 nd base 3 rd base In order to score you must touch each base in order. Once, you leave 3 rd base you must run through the coned area and make it to 1 st base for your run to count. 1 st base Scoring area Out line Kick from here 21

22 Pickleball Terminology: Carry Hitting the ball in such a way that it does not bounce away from the paddle but tends to be carried along on the face of the paddle during its forward motion. Dink Shot A soft shot that is intended to arc over the net and land within the non-volley zone. Double Bounce A ball that bounces more than once, on one side, before it is returned. Double Hit One side hitting the ball twice before it is returned over net. Double hits may occur by one player or could involve both players on a team. Drop Shot A groundstroke shot that falls short of the opponent's position. Fault A fault is any action that stops play or creates a rules violation. Let A serve that hits the net and lands in the service court. Lob A shot that returns the ball as high and deep as possible, forcing the opposing side back to the baseline. Non-Volley Zone The section of court adjacent to the net in which you cannot volley the ball. It includes all lines surrounding the zone. One Hand Out A term used to describe when a serving team loses the first of its two allocated serves. Overhead Slam/Smash A hard, overhand shot usually resulting from an opponent s lob, high return, or high bounce. Rally Continuous play that occurs after the serve and before a fault. Replays Any rallies that are replayed for any reason without the awarding of a point or a side out. Service Court The areas on either side of the centerline, bounded by the non-volley line and the baseline. Side Out Declared after one side loses its service and other side is awarded service. Volley Hitting the ball in the air, during a rally, before the ball has a chance to bounce onto the court. Rules: o o o o A team can only score a point when they are the serving team. Only one attempt to serve the ball is allowed, unless on the serve a let occurs. A game is played to 11 points with a team winning with a 2 point advantage. The ball must bounce once on each side of the net before it can be volleyed in a rally (Double bounce rule) 22

23 Serving: 1. Your team may only score when it serves. 2. All serves must be underhand 3. The server must hit the ball in the air, you are NOT allowed to bounce the ball then hit it. 4. All serves must be served diagonally cross-court and must clear the non-volley zone. 5. The server must serve from behind the baseline. (unless altered by the teacher) 6. The receiving team must let the serve bounce before returning the ball. 7. Only one serve attempt is allowed, except if the ball touches the net on the serve and lands in the proper service court then the serve may be retained. This is called a Let. 8. At the start of each new game, the first serving team is allowed only one fault before giving up the ball to his/her opponents. Thereafter, both members of each team will serve and fault before the ball is turned over to the opposing team. 10 ft 20 ft Centerline Net Height 3 ft (34 in at center) Non-Volley Zone 44 ft 7 ft Non-Volley Line Left Right Sideline Service Service 15 ft Court Court Baseline 23

24 Razzle Dazzle Object of the game: The object of the game is to move the football across the opponent s end line. Scoring: o 2 points if your team passes the football across the end line to a teammate that catches the pass. o 1 point if your team runs the football across the end line. Offense: The object is to advance the football down the field. 1. Run o After gaining possession of the football you can run in any direction until you are touched with one hand by an opposing team member. After being touched, you are down and must STOP within 3 steps. 2. Down If you are tagged by an opposing team member. If you step out of bounds. If your knee touches the ground. After you are tagged (downed), the only way to move the football is by throwing it. 3. Throwing the ball All passes must be at least 3 yards. You can throw the football at any time. You can throw the football in any direction. Hand offs are NOT allowed Putting the ball in play: A kick off (punt) us used to start the game and restart play after a score. The kick off receiving team does NOT have to catch the football they may run with the ball after picking it up. When the ball goes out of bounds it MSUT be thrown back into play Defense: Once an offensive player has been tagged by a defensive player the defense must follow the Halo rule. Meaning the defensive player can not guard closer then 3 yards. Interception When the defensive team catches the offense s pass attempt. Incomplete pass When the offensive player does NOT catch the pass. Change of possession: Occurs when the ball hit the ground. When the defense intercepts a pass When the offense fails to complete a pass (incomplete pass) 24

25 Terminology: Soccer Review Clearing A throw or kick by the goalie. Blocking Using any part of the body except the arms and hands to stop the ball. Trapping Stopping the ball with the feet. Tackling Taking the ball away from another player. Marking Following a player to stop them from taking a shot or setting up a play. Dribbling A series of short taps on the ball to move it down the field. Kick Off A placekick taken from the center spot to start the game or restart after a goal has been scored or halftime. Corner Kick Is awarded when the ball is sent over the end line by the defense this is the defense own goal line. The attacking team may stand anywhere but the defense must stand 5 yards away. Goal Kick Is awarded when the ball is sent over the end line by the offense team. A placekick taken from within the goal area by a member of the defending team. The ball is in play after it travels outside the penalty area. Penalty Kick Is awarded when the opponents commit a foul in the penalty area the goalie is the only defensive player. Free Kick Is awarded when a player has fouled (push, hold, trip, and touching the ball with hands) the kick is taken where the foul occurred, unless in the penalty area. Direct kick May score a goal without being touched by another player. Indirect kick Must be touched by a player other than the kicker before a goal can be scored. Players Total of eleven 1 goalie Defenders also called fullbacks or simply backs and may include the sweeper -----Midfielders also called halfbacks or linkman----- Forwards also called strikers or wingers. Formations fullbacks 3 halfbacks 5 forwards WM - 3 fullbacks 2 midfielders 2 deep forwards 3 strikers defenders 2 linkman 4 forwards 25

26 Scoring Field goal...1 point Penalty Goal...1 point Basic Rules o Each team may have 11 players including a goalie. o You may score from anywhere on the field. o The ball may not touch a player from the shoulders to the fingertips. o The game begins with one team gaining possession in the center circle as a result of a coin toss. o An official game is divided into halves. o There are no time-outs in soccer. o Penalties include tripping, aggressive play, handballs, etc. o If an offensive player is fouled in the box, the result is a penalty kick. o Penalties result in free kicks (direct, indirect) and the defense must stand 10 yards away. 26

27 Softball Study Guide Game An official game is seven (7) innings. An inning is when both teams have had their chance to bat. Pitching In slow pitch softball the ball must be thrown underhand with an arch of no higher than 12 feet high an no lower than 6 feet. This would be considered an illegal pitch and results in a called ball Batting: 1. Batters must follow the same order throughout the whole game. If the wrong batter finishes a turn at bat, then the correct batter is out. 2. The batter is out if and when: a) Three strikes have been called b) A fly ball is caught c) The batter is hit by the batted ball in fair territory d) The batter interferes with the catcher s fielding or throwing Base Running: 1) Batter becomes a base runner upon: a. Making a fair hit b. Four balls are called. (this is called a walk) c. Catcher interference 2) Base runner may over run 1 st base and home plate only. All other bases the runner may be tagged and be put out if they are off the base. 3) The runner may not leave the base until the batter has made contact with the ball (they can not lead off the base) 4) After a fly ball is caught the base runner must tag the occupied base before running to the next base. 5) Base runner is out: a) Upon being tagged with the ball before reaching the base. b) If the ball gets to first base before the runner. c) Upon running more than three (3) feet off the baseline to avoid being tagged. d) If that runner does not tag the base after a fly ball is caught. e) Upon interfering with a fielder. f) If the ball reaches the base ahead of the player who is forced to run. g) If there should be two (2) runners on a base the first runner being run down between bases and returning to the base just vacated; the second runner is the player who is out if touched by the ball. h) If the runner leads off before the batter contacts the ball. Terminology: Ball A legally pitched ball that does not enter the strike zone. Four ball and the batter is granted 1 st base. Bunting Bunting is not allowed in slow pitch softball. Double Another name for a 2 base hit. Hitting the ball hard enough that the runner reaches 2 nd base without being put out. Error A misplay by a defensive player that allows a base runner to advance or the batter to be safe. 27

28 Fair ball A ball that lands in fair territory between first and third bases. Or a ball that settles in fair territory beyond first or third base. A ball that first touches in fair territory, but then rolls into foul territory beyond first and third base is considered a fair ball. Foul ball A ball that settles in foul territory outside the first or third base line, or a ball that settles in foul territory beyond first and third base line. A ball that first touches in fair territory, but then rolls into foul territory between first and third base is considered a foul ball Fielder s Choice When a player elects to put out a base runner rather than the batter. Force Out When a base runner has to go to the next base to make room for the following base runner. The defensive player may tag the runner or touch the base while holding the ball. Home Run Hitting the ball hard enough to round all the bases. In the hole Player who is two turns away from batting. The batter behind the person on deck. Leading off and Stealing Runners cannot leave the base until the ball is contacted. On deck The player in line to bat following the hitter at the plate. Strike - A strike is called for each missed attempt to hit the ball with the bat, or for each foul tip, or for each ball that travels over the plate and is between the batters shoulders and knees but no attempt is made to hit. Single Same as a one base hit Tag out - When a runner is not forced to run and leaves the base and the defensive player touches them with the ball. Tagging Up When a runner waits until a fly ball is caught before advancing to the next base. The runner can advance on any fly ball caught, if it is not the third out of the inning. Triple Same as a three base hit Walk When a batter advances to first base after four pitches have been delivered, which do not reach the strike zone. 28

29 Playing Field: 1 = 1 st base 2 = 2 nd base 3 = 3 rd base 4 = Home plate 5 = 3 rd base coach s box 6 = 1 st base coach s box 9 7 = Batters box 8 = on deck circle 9 = Benches for players (dug out) 10 = Back stop 11 = Pitcher mound 12 = Left field 13 = Center field 14 = Right field 15 = 1 st base line 16 = 3 rd base line 17 = Infield Player positions: There are nine (9) players on a softball team in fast pitch and ten (10) players on a softball team in slow pitch. Right center fielder Right fielder Left center fielder Second baseman Shortstop Pitcher First baseman Left fielder Third baseman Catcher 29

30 Speedball The Game Played on a rectangular field, like a football field. The object is to score points by kicking a soccer goal or passing for a touchdown. Rules: o A player may not run while carrying the ball. o A player may guard an opponent as in basketball. o A goalkeeper may pick the ball up off the ground. o Blocking and tackling are illegal o No off sides Skills and Techniques: Kick up - Lifting the ball to yourself Punt Dropping the ball and kicking it before the ball touches the ground Dribble using small light taps with your feet to advance the ball Passing Throwing the ball in the air from one player to another Scoring: Field goal = 1 point when the ball is kicked as in soccer across the goal line Touchdown = 2 points Any ball that is passed and caught over the end line. Game play information: o The field is comparable in size to a football or soccer field. o Official game consists of 4 quarter. o 11 players make up a regulation team. o Kick off Occurs in the center of the field. The kicking tam must be behind the ball when the ball is kicked. Defensive players must remain behind the restraining line (10 yards) until the ball is kicked. o The ball may be advanced down the field by dribbling with the feet as in soccer or passing from player to player as in basketball. o Converting a ground ball to an aerial ball. The technique used to convert the ball is lifting the ball to yourself or a teammate with your feet. o When the ball becomes airborne it may be caught and then thrown from a stationary position from one player to another. o If a ball goes out of bounds over the side line, the tam that did not cause the ball to go out will throw it in. The ball is put back into play with a soccer throw in and becomes a ground ball. Violation or Penalties: 1. Holding 2. Pushing 3. Tripping 4. Hitting 30

31 Square Dance Terminology: Couple The girl is always on the boy s right. Set or Square Consists of 4 couples facing each other. Head Couple Couple number one is always the couple with their backs to the music, and couple number three is that couple directly facing couple number one. Corner The girl on the boys left, or the boy on the girl s right. Honor Gents bow and ladies curtsey. (Nod and acknowledge your partner or corner) Swing Hook right elbows and walk around your partner/corner one time. 8 th grade Gents left hand out and right hand on ladies hip. Ladies right hand in the gents left hand and the ladies left hand on his shoulder. Both people walk forward and around in a circle. (Ballroom swing position) Do si do Cross arms in front, walk around your partner or corner passing right shoulders. Grand right and left Facing your partner, give him/her your right hand and continue to walk forward around the circle, left hand to the next person (ladies walk clockwise and the gents walk counter-clockwise). Allemande left Left hand to your corner, walk around your corner and back to your original spot. Promenade Couple holds left hands and right hands with partner, lady should be on the outside of the circle. Ladies chain Ladies (1&3 or 2&4) advance and give the right hand to the opposite lady, pull by her and give the left hand to the gentleman. He will courtesy turn and send her back through another chain back to her original position. Courtesy turn The gent takes the ladies left hand and places his right hand o the small of her back and turn her around to be in position as his partner. Balance Face your partner/corner, put right hands up and together, take a step forward and then back. 31

32 Types of Dances: Split the ring One couple moves across the set and goes between another couple, separates and moves around the outside of that couple. Star figure One or more star formations are executed by four and/or eight dancers. Arch A couple raises inside joined hands and another couple or couples moves to them and ducks under their raised hands. Visiting couple One couple leads out and does a designated figure with each couple in succession around the set. Symmetrical All four couples or eight individuals simultaneously execute the same figure. 3 4 B o y G i r l Girl Boy G i r l B o y 2 Boy 1 Girl Music 32

33 Table Tennis The Game: It was introduced in 1900 under the name Ping Pong. The game today is played in many homes. Two to four people may play the game at a time. Guidelines: o The serve is from the right side of the table. o The serve must bounce in the server s service court and the diagonal receiver s court. o The serve must be from a toss of the open hand and from beyond the table boundary. o Either team can earn points from a serve o One person serves 5 points then switches positions with their partner. The diagonal receiver then becomes the new server. o The official game is 21 points and you must win by 2 points. o No touching the table, net, or supports with the body or your clothing. This will result in the other team earning a point. o A served ball that hits in both correct service courts, but touches the net is called a let serve. o Alternate shots with your partner after the serve in doubles play. 33

34 Tennis Terminology: Game One side wins four points and is ahead in the game by two (2). Set A player wins 6 games (by 2 games) or if tied at 6 games a piece a tie-breaker game is played (either 12 or 9 points). Again you must win by two points. Match The best two out of three sets (for women singles and mixed doubles) or 3 out of 5 sets men singles. Serving One player serves an entire game and each side alternates during the sets and match. In singles a player serves every other game, in doubles the players serve every fourth game during a set. The server starts the game from the behind the right half of the baseline and is allowed two trials to serve the ball into the right service court. The second point is started from behind the left side of the baseline, and again the server is allowed two trails to serve the ball into the left service court. If the server fails on his/her second attempt his/her opponent gains a point. Let A served ball that touches the net and continues over the net, then landing in the proper service court. This results in a re-serve by the serving team. Except for served balls, balls that touch the top of the net and continue over the net and landing in the proper playing area are considered in play. Any ball that lands on the boundary line is considered to be in and must be played. Spin of the Racket The winner of the spin of the racket may choose either to serve or the particular side of the net he/she prefers the match. The loser of the spin off will get the one that is remaining. Ace A legal serve not touched by the opponent. Advantage The next point after deuce. When the serving side wins the point it is called advantage in. When the serving side does not win the point it is called advantage out. Baseline The back line at each end of the court. Deuce When each side has won 3 point (40 to 40) Fault A served ball that does not strike the proper service court or that is not properly served. Foot fault An infraction of the service rules such as stepping over the baseline before hitting the ball. Types of hits: Forehand A groundstroke after the ball bounces and is played from your dominant side. Backhand A groundstroke after the ball bounces and is played from the weak side of your body. Volley Hitting the ball in the air before it bounces using a forehand or a backhand stroke. Overhead smash A hard hit return in which the serving motion is used when contacting the ball when it is over your head. Serve You should toss the ball above your head and make contact with the ball at the top of your swing. The ball should travel across the court and bounce in the diagonal service box of your opponent. 34

35 Scoring: Love Zero score 1 point = 15 2 points = 30 3 points = 40 4 points = Game Deuce = Tie score at 40 all Advantage In = Point after deuce awarded to server. Advantage Out = Point after deuce awarded to the receiving team. Game must always be won by two (2) points. NET Doubles Side Line ALLEY Service Line Left Service Court Right Service Court Singles Side Line Right Service Court Left Service Court Base Line ALLEY Doubles Side Line 35

36 Touch Rugby The Game: Rugby is over 160 years old. It was developed in the English public schools. It is played on the grass are of a football/rugby field. General Play: The attacking team carries the ball down field, running, passing or handing back, to score a Try. The ball can only be transferred to a player behind the ball carrier. No forward passing is allowed Terminology: Players Touch rugby is played with 7 co-ed players. (Tackle high school teams play 10 players of the same gender. Laws All rules of the game of Rugby are called LAWS. Try Grounding the ball with one or tow hands on or over the goal line. Worth 5 points. Line-Out A method of putting the ball back into play after it goes over the touch line (sideline). Involves 2 sets of forwards lining up behind each other facing the touch line in parallel lines. Scrum A method of putting the ball back into play after an infringement. Scrum Half The scrum half puts the ball into the scrum and retrieves the ball from the hook kick. Two handed tag The method used to tackle (called out as TAG by the official). Both hands must contact the ball carrier. Kick off The team winning the coin toss chooses an end and stands in the half, away from the half way line. The losing team stand on the other half with the ball placed on the center spot of the field. The kick must go 10m forward. Drop kick After a team scores a try, the scoring team drop kicks the ball to the other team to restart the game. This occurs at the half way line. 36

37 Track and Field Running Events: Short Distance o 50 meters (in class only) o 100 meters o 100 meter hurdles o 110 meter hurdles for boys o 200 meters Relays o 4 x 100 meters o 4 X 400 meters Field Events o Shot Put o High Jump o Running Long Jump o Discuss o Softball Throw (in class only) Middle Distance o 400 meters o 800 meters Long Distance o 1600 meters o 2400 meters ***Events are selected for class by teacher s discretion*** Running Events: o In a meet, running events always take precedence over field events. o In sprinting events, runners must remain in their lane the entire race. A runner will be disqualified when they run outside of their lane or stop the forward progress of another runner. o In all running events the runner should run through the tape. Time is stopped when the torso crosses the finish line. o In the 800 meters, runners will remain in their lane until the 3 rd turn. After the 3 rd turn they may then cut to the inside of the track as long as they are one full stride ahead of a runner. o In the 1600 and 2400 meters, runners will begin the race on the arc. The runners may cut to the inside immediately as long as they are one full stride ahead of a runner. 37

38 Relays: A relay team consists of four members; each of who carries a baton in their hand and passes it to the next person ahead of them in succession until the last runner carries it across the finish line. (the last runner on a relay team is known as the anchor.) Relays If the baton is dropped, the runners must stay in their lane to retrieve it. Relays The runner must receive that baton within the exchange zone and in their lane. All runners must remain in their lanes during all lane assigned races. Some races begin with staggered starts. Some races begin on the arc start. All races end at the same finish line. Field Events: In each field event at a track meet, participant will receive 2 trials. Their best trial will be counted and recorded. Scratch When a participant has made an illegal attempt. Examples: Running long jump A scratch (going over the board) is considered a trial. High Jump Knocking the bar off of the holders before leaving the pit. Shot put It is a scratch if the competitor goes over the toe board. High Jump If the jumper escapes the pit before the bar falls off, the jump is considered good. High Jump The jumper must take off of one foot. Running long jump With a running start the jumper wants to jump off of one foot and land on two feet in the sand. 38

39 Trojan Football Equipment: Jersey s for one team 1 nerf football Paper to keep score Stop watch Objective: To score goals by throwing the ball directly at the end mat while outside the basketball lane. Rules: Play one half of the team on the floor at one time. Play 4-6 minute running clock. Toss the ball up to start play (jump ball). The game is all throwing. No running towards your goal with the ball. You may move laterally (sideways) or away from your goal with the ball in your hand. Anytime the ball goes behind the basketball end line it is the goalies ball. The goalie is the only one allowed behind the basketball end line and allowed to directly guard the goal. After a goal, it is the goalies ball to restart play with a pass. G o a l i e A r e a May not score from here G o a l i e A r e a 39

40 Ultimate Frisbee Rules: The Field A rectangular shape with the end zones at each end. A regulation field is 70 yards by 40 yards, with end zones 25 yards deep. Initiate play Each point begins with both teams lining up on the front of their respective end zone line. The defense throws the Frisbee to the offense. A regulation game has 7 players per team. 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. Moving the Frisbee The disc may be advanced in any direction by completing a pass to a teammate. Players may NOT run with the Frisbee. The person with the Frisbee has 10 seconds to throw the disc. The defender guarding the thrower counts out the stall count. Change of possession When a pass is not completed (out of bounds, dropped, blocked, intercepted), the defense immediately takes possession of the disc and becomes the offense. Non-contact No physical contact is allowed between players. Picks and screens are not allowed. A foul occurs when contact is made. 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. Self Refereeing Players are responsible for their own foul and line calls. Players resolve their own disputes. Spirit of the game - Ultimate Frisbee 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. 40

41 Volleyball Study Guide Block defensive technique against a spike players close to the net jump into the air and place hands in line with the flight of the spike. Bump A method used for passing the ball by bouncing it simultaneously off both forearms or used to return a ball that is received at or below the waist offensive hit Carry Palms of the hands touch on either a bump of set. Dink Offensive hit by a front row spikier who contacts the ball no forward motions of the arm is used to go over or around the block. Double hit Consecutive contact of the ball by one player, usually the result of uneven contact (illegal) Game Games 1 and 2 are rally scoring to 25 points. If a third game is necessary it is rally scoring to 15 points. Hits Three hits per side. Illegal contact Any contact of the ball when the ball comes to rest on the body. Line If the ball lands on the line or within the playing area it is considered in. Net cover Attempt to lay the ball that has been hit into the net. Out of Bounds A person may step out of bounds to save a ball if he/she wants play to continue. Players 6 per regulation team. Rotation xxx front row mover to the right xxx back row mover to the left Save - A recovery of the ball which would have hit the court except for a extreme effort of the play. Scoring A point and the right to serve is awarded to the opposite team each time an error is committed. 41

42 Serve Ball is put into play by the server, underhand or overhand. The server may serve anywhere from behind the backline. A serve may contact the net but must land in bounds on the opposite side. Serving Ace - A service which lands on the court for a point without being touched. Set Overhead pass most accurate method of playing the ball above the head used to pass a free ball and setting a ball to a teammate offensive hit Spike Offensive hit which sends to the ball forcefully downward into the opponents court used when the ball is above the net. Diagram: 42

43 Weight Lifting Study Guide What is weight training? Weight training, sometimes called progressive resistance exercise, is a form of muscular exercise that uses the resistance provided by free weights (barbells and dumbbells) or various types of exercise machine (nautilus or universal machines). Within the basic definition of weight training, there are four specific types of resistance. Guides to effective weight training 1. Always stretch out before exercising especially those muscles that will be used. 2. Never begin the session with a heavy lift. 3. Never work out alone. 4. Always have spotters when attempting heavy lifts. *responsibilities of the spotter on each of those lifts To insure that the lifter is safe while doing their lifts To make sure that the lifter is using proper techniques while lifting To help a lifter complete their number of reps To encourage the lifter to give as much effort as possible. 5. Never jerk or quickly pull the weight. Always use slow, deliberate lifts. 6. Breathe while lifting (exhale on the lift and inhale on the way down) Weight lifting machines: Machine Shoulder Press Tricep push down Bicep curl Chest Press Leg extension Seated leg curl Seated leg press Bi-Angular Row Lat pull down Assisted chin up Assisted dip Abdominal Lower back Muscles Used Deltoids, Trapezius Tricep Bicep Pectoralis, Tricep Quadriceps Hamstring Quadriceps, Hamstring, Gastrocnemius, Gluteus Maximus Latissimus Dorsi Latissimus Dorsi, Trapezius Trapezius, Deltoids Tricep, Pectoralis Abdominals Latissimus Dorsi 43

44 Terminology: Endurance The ability to sustain an activity and resist fatigue. Exercise A full movement that you do when training with weights. Extension When an angle at a joint increases. For example the quadriceps extend the knee (straighten it). Flexion When the angle at the joint decreases. For example The hamstrings flex the knee (bend it). Frequency The number of workouts need to reach a training effect in conjunction with the intensity and duration factors recommended. Intensity The physiological stress on the body during exercise. Your level of intensity can be readily determined by measuring your pulse rate immediately following an exercise bout. Lactic Acid The end product of an anaerobic exercise Repetition (often abbreviated to rep) a rep is a single count of an exercise. For example, if you press a barbell up to arm s length once, which is known as one rep. Set When you perform a series of reps (the average is 10-12) and then put the weight down for a breather. Workout Called a routine, program-is the entire schedule of exercise, sets, and repetitions done in one session of weight training each day. 44