PE SPORTSMANSHIP

Transcription

1 PE 1 Final Exam Review Quarter 1 SPORTSMANSHIP - expresses an aspiration that the activity will be enjoyed for its own sake, with proper consideration for fairness, ethics, respect, and a sense of fellowship with one's competitors. Being a "good sport" involves being a "good winner" as well as being a "good loser." OFFENSE the team/person in possession of the ball; usually on the attack to score. DEFENSE the team/person that is guarding or protecting their goal/area from the opposing team. SOCCER - is a ball game played by two teams of 11 players. The object of the game is to put the ball into the opponent s goal and the winning team is the one that scores the greater number of goals in the given time. Scoring each goal is worth one point, the team with the greater number of goals at the end of the game wins, if the score is tied this is a draw, some ties are played out to determine a winner. The game is started by a coin toss to determine possession of the ball and field end. A kick off (the team kicking off shall play the ball from a stationary position on the center spot into the opponent s half of the field) on the referee s whistle starts the game. The game consists of two halves; with field ends changed before the second half. A goal is scored when the whole ball has crossed the goal line under the crossbar and between the goal posts, providing the attacking team has not infringed the rules. Playing the ball except for a throw in, a player other than a goalkeeper is not allowed to play the ball with his hands and arms; a goalkeeper may play the ball with his hands and arms only when inside his own penalty area. All other players are permitted to use any other part of the body in order to stop, control or pass the ball, move with it, or score. An opponent awards a free kick to a team for an offense. A free kick is usually taken at the spot where the offense occurred. A penalty kick is awarded to the opposing team when a defending player within his own penalty area commits an offense. A penalty kick is taken from the penalty mark; all players except the kicker and the goalkeeper must stand outside the penalty area. While the goalkeeper stands on the goal line the player may take one kick to try a score a goal. Off sides: An attacking player positioned so that fewer than 2 opposing defensive players (usually the goalie and 1 other defender) are between him and the goal he is attacking; a player is not offside if he is exactly even with one or both of these defensive players. Throw-in: A type of restart where a player throws the ball from behind his head with two hands while standing with both feet on the ground behind a sideline; taken by a player opposite the team that last touched the ball before it went out of bounds. Corner Kick: A type of restart where the ball is kicked from the corner arc in an attempt to score; awarded to an attacking team when the ball crosses the goal line last touched by the defending team. Goal Kick: A type of restart where the ball is kicked from inside the goal area way from the goal; awarded to the defending team when a ball that crossed the goal line was last touched by a player on the attacking team. Kick Off: The method of starting a game or restarting it after each goal; a player passes the ball forward to a teammate from the center spot. Origin: Soccer known around the world as football has many roots; Chinese, Greeks and Romans. However, it is the British Empire that gets most of the credit and the British Military that introduced it to many cultures. Governing Body: United States Soccer Federation Field of Play: 100 yards X 120 yards High School: 65 yards X 110 yards ULTIMATE FRISBEE is a non-contact game encouraging sportsmanship to be played by two teams consisting of seven players each. The object of the game is to score goals. The disc may only be moved by passing, as the thrower is not allowed to take any steps. Any time a pass is incomplete, intercepted, knocked-down, or contacts an out-of-bounds area, a turnover occurs, resulting in an immediate change of possession of the disc. Scoring A goal is scored when a player successfully passes the disc to a teammate in the end zone in which that team is attacking. The game can either be in timed halves (24 minutes each) or can be played until one team reaches 15 goals, and ahead by two, to be declared the winner. If by the end of the timed halves. The Field: A rectangular shape with end zones at each end. A regulation field is 70 yards by 40 yards, with end zones 25 yards deep. Initiate Play: Each point begins with both teams lining up on the front of their respective end zone line. The defense throws ("pulls") the disc to the offense. A regulation game has seven players per team. Movement of the Disc: The disc may be advanced in any direction by completing a pass to a teammate. Players may not run with the disc. After catching a pass, a player is required to come to a stop as quickly as possible, and then can only move their non-pivot foot. The person with the disc ("thrower") has ten seconds to throw the disc. Upon receiving the disc, a player has ten seconds to pass it. This period is known as the "stall", and each second is counted out (a stall count) by a defender (the marker), who must be standing within three meters of the thrower. A player may keep the disc for longer than ten seconds if no marker is within three meters, or if the marker is not counting the stall; if there is a change of marker, the new marker must restart the stall from zero. The defender guarding the thrower ("marker") counts out the stall count. Change of Possession: When a pass is not completed (e.g. out of bounds, drop, block, interception), the defense immediately takes possession of the disc and becomes the offense. Substitutions: Players not in the game may replace players in the game after a score and during an injury timeout. Non-contact: No physical contact is allowed between players. Picks and screens are also prohibited. 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.

2 Self-Officiating: Players are responsible for their own foul and line calls. Players resolve their own disputes. Spirit of the Game: Ultimate stresses sportsmanship and fair play. Competitive play is encouraged, but never at the expense of respect between players, adherence to the rules, and the basic joy of play. Origin of the Frisbee the Frisbee is modeled after a pie pan from the late 19th Century, originating in Connecticut. Pies were sold by William Russell Frisbee of the Frisbee Pie Company. College students would often throw around the pie pans in a fun game of 'catch'. In 1947, Fred Morrison developed a plastic version. He and his partner Warren Franscioni invented the first plastic flying disk, which was called the Flyin' Saucer. By the mid-fifties, the company WHAM-O! picked up the patent, and launched their product with the new name based on the story of Frisbee s pie tins, The new plastic flying discs were marketed as 'Frisbees' around the world. Governing Body Ultimate Players Association Field Dimensions 70X40 yards FOOTBALL in American football two teams with 11 players on the field attempt to score points by putting the ball behind their opponent s goal line in various approved ways. The game is won by the team scoring more points in the allotted time. Scoring: Touchdown = 6 pts. Point after touchdown- kick through goal post=1pt. run/pass attempt across goal line=2pts. Field goal-kick through the goal posts=3pts Safety, awarded to opposing team if a defending team sends the ball into its own end zone and the ball becomes dead in its possession in the end zone=2pts. Positions: Offense center, guard, tackle, end quarterback, back Defense defense tackle, defense end, linebacker, defense back Game consist of two halves with an interval within each half Start game with a coin toss to determine first possession of ball and field ends. Field ends changed before the second and fourth quarters. The game is started, as well as the second half is started with a kick off. Modes of play players may hold the ball and run with in, bat or punch the ball, kick the ball in certain ways and throw the ball. Blocking involves using the body to obstruct an opponent. Tackling involves using the hands or arms in an attempt to hold an opponent or throw him to the ground. Line of Scrimmage -An imaginary line stretching the width of the field that separates the two teams prior to the snap of the ball. A down is a period of action beginning when the ball is put into play by a free kick or a snap. An offensive team has four consecutive downs to advance the ball 10 yards from where the series started or to the goal line whichever is nearer. A fumble is any act other than a pass or a kick that results in loss of player possession. Touchback -A play in which the ball is ruled dead on or behind a team's own goal line, generally after a kickoff, punt, interception, or fumble. Field Dimensions - rectangular field that s 360 feet long x 160 feet wide. ANGLE BALL a game for many participants divided into two teams. The goal is to knock the ball (targetball) from the opposing team s standard. Invented as an aerobic workout for off-season football players. Scoring The objective is to score the most points in the allotted time. Points are scored by using the angleball to knock down the opposing team's targetball from outside their target circle. Players are never allowed inside the opposing team's target circle. The targetball must be knocked down cleanly, without first hitting the pole or perch. Rules of play/key Terms: Choice of ends is up to team players and the game is started by a jump ball in the center of the playing field. You can tag the person with the ball and the tagged player has three seconds to throw the ball to a teammate. When a point is scored the game starts again with another jump ball Origin: The Pennsylvania State University by Head Football coach Rip Engle in the 1960 s Field of Play: no set dimensions BADMINTON game for singles or doubles, played with rackets and a shuttlecock on a court divided by a net. The object of the game is to score points by striking the shuttle so that it lands inside the court on the opponent s side of the net.. The rally ends when the shuttlecock touches the ground. Only one stroke is allowed to pass it over the net. Scoring- a match consists of three games, although a one game match may be played by prior arrangements. A match consists of the best of 3 games of 21 points, win by 2 (Rally scoring) Professional badminton games are of five kinds: Men's singles, Men's doubles, Mixed doubles, Women's singles and Women's Doubles. A game starts with a coin toss. (In class we use a shuttle toss hit shuttle in air and let it land the team it points to wins the serve) Whoever wins the toss gets to decide whether they would serve or receive first OR what side of the court they want to be on. The side losing the toss shall then exercise the remaining choice. Service: player must always serve underhand from inside the appropriate service court into the service court diagonally opposite. The first serve of the game starts from the right service court. Even scores are served for the right and odd scores served from the left.

3 At no time during the game should the player touch the net, with his racquet or his body. The shuttlecock should not be carried on or come to rest on the racquet A player should not reach over the net to hit the shuttlecock. The shuttlecock hitting the ceiling, is counted as a fault Only one stroke is allowed to pass it over the net. Drop stroke that barely allows the shuttle to clear the net and fall into the opponent s court. Clear: This shot is the most common and can be offensive, moving your opponent back from the net or defensive, gaining time to improve your own position. Smash a shot that travels downward with great force into the opponent s court. Drive: This is a line-drive shot that travels parallel to the ground, passing close over the net Faults- not serving underhand, service lands outside appropriate service court, shuttle falls outside of court boundaries, shuttle passes through or under net or fails to go over net, when shuttle is in play and a player touches the net or post with racket, person or dress, contact with shuttle not on own side of net, shuttle is hit more than once on own side of net. Origin-evolved from the ancient game of battlebore and shuttlecock. England is given credit as the birthplace. Governing Body: United States Badminton Association Court Dimensions: Singles 44 X17 Doubles: 44 X20 PICKLEBALL - played either as doubles (two players per team) or singles; doubles is most common. The same size playing area and rules are used for both singles and double Scoring Points are scored only by the serving team. Games are normally played to 11 points, win by 2. Tournament games may be to 15 or 21, win by 2. When the serving team s score is even the player who was the first server in the game for that team will be in the right-side court when serving or receiving; when odd that player will be in the left-side court when serving or receiving Serving must be underhand and contact with the ball below the waist. The serve is initiated with at least one foot behind the baseline; neither foot may contact the baseline or court until after the ball is struck. The serve is made diagonally crosscourt and must land within the confines of the opposite diagonal court. Only one serve attempt is allowed, except in the event of a let (the ball touches the net on the serve and lands on the proper service court; let serves are replayed). o Serve sequence- Both players on the serving doubles team have the opportunity to serve and score points until they commit a fault *(except for the first service sequence of each new game o The first serve of each side-out is made from the right-hand court. If a point is scored, the server switches sides and the server initiates the next serve from the left-hand court. The server continues switching back and forth until a fault is committed and the first server loses the serve. o When the first server loses the serve the partner then serves from their correct side of the court (except for the first service sequence of the game*) o Once the service goes to the opposition (at side out), the first serve is from the right-hand court and both players on that team have the opportunity to serve and score points until their team commits two faults. *At the beginning of each new game only one partner on the serving team has the opportunity to serve before faulting, after which the service passes to the receiving team. Double bounce rule- When the ball is served, the receiving team must let it bounce before returning, and then the serving team must let it bounce before returning, thus two bounces. o After the ball has bounced once in each team s court, both teams may either volley the ball (hit the ball before it bounces) or play it off a bounce (ground stroke). Non-Volley Zone - is the court area within 7 feet on both sides of the net. o Volleying is prohibited within the non-volley zone o It is a fault if, when volleying a ball, the player steps on the non-volley zone o A player may legally be in the non-volley zone any time other than when volleying a ball. o The non-volley zone is commonly referred to as the kitchen. Faults - any action that stops play because of a rule violation. Common faults include: o A serve does not land within the confines of the receiving court o The ball is hit into the net on the serve or any return o The ball is volleyed before a bounce has occurred on each side o A ball is volleyed from the non-volley zone o A ball bounces twice before being struck by the receiver o A ball in play strikes a player or anything the player is wearing or carrying

4 WEIGHT TRAINING non-competitive form of exercise done to improve muscular strength and endurance Key terms: Isometric exercises (static exercises) muscles contract but the body parts do not move (ex. wall sit) Isotonic exercises (dynamic exercises) muscles contract and body parts move (ex. push-ups, sit-ups, weight/resistance training) Concentric (Positive) Contractions: contraction shortens your muscle as it acts against resistive force (like a weight). example, during a biceps curl, the biceps contract concentrically during the lifting phase of the exercise. Eccentric (Negative) Contractions: the muscles lengthen while producing force usually by returning from a shortened (concentric) position to a resting position. Using the same example above, the lowering the weight back down during a biceps curl is an eccentric contraction for the biceps. Isokinetic exercises - (dynamic exercises) muscle contracts and shortens at constant rate of speed, usually requires special, expensive equipment that increases the load as it senses that the muscle contraction is speeding up Progressive Resistance Exercises (PRE) gradual increase of resistance used in strength training exercises. Do not hold breath when you lift, exhale on the lift and inhale on the return movement. Always use spotters. Learn and use proper form to prevent injury. Remember to stretch in the warm up and cool down to prevent stiffness, injury and maintain flexibility. Repetitions the number of consecutive times one does an exercise; usually referred to as reps Sets a group of reps - example: my workout includes 3 sets of 12 reps Smooth muscles - Found in the walls of all the hollow organs of the body (except the heart). Its contraction reduces the size of these structures. Cardiac muscles - Muscle found only in the heart Skeletal muscles - Muscles that move the skeleton. STRENGTH TRAINING = low repetitions/high intensity ENDURANCE TRAINING = high repetitions/low intensity FITNESS HEALTH COMPONENTS: 1. MUSCULAR ENDURANCE: the ability of the muscles to repeatedly perform a sub maximal task or to maintain a sub maximal muscle contraction for extended periods of time. To train muscular endurance, perform multiple sets of high repetition, low weight and resistive exercises. (Fitness tests: Curl-ups) 2. MUSCULAR STRENGTH: the maximum amount of force that one can generate in an isolated movement. (Fitness tests: Push-ups) 3. FLEXIBILITY: (Fitness tests: Shoulder Flexion, Trunk Extension, Sit and Reach) Static stretching- the gradual lengthening of muscles and tendons as a body part moves around a joint. It is a safe and effective method for improving flexibility. A stretching position is reached slowly until tension or tightness is felt. The stretch should be held seconds. This lets the lengthened muscles adjust to the stretch without causing injury. Static stretching may cause slight discomfort but should never be painful. Dynamic stretching involves movement and muscular effort for the stretch to occur. Movements are performed deliberately and slowly so as to avoid activating the stretch reflex at the end of the movement and movements used are those that mimic those movements used in a specific sport but in a controlled yet exaggerated manner. Passive stretching - using some sort of outside assistance to help you achieve a stretch. This assistance could be your body weight, a strap, leverage, gravity, another person, or a stretching device. With passive stretching, you relax the muscle you re trying to stretch and rely on the external force to hold you in place. Active stretching - stretching a muscle by actively contracting the muscle in opposition to the one you re stretching. You do not use your body weight, a strap, leverage, gravity, another person, or a stretching device. With active stretching, you relax the muscle you re trying to stretch and rely on the opposing muscle to initiate the stretch. Every stretch is static or dynamic and passive or active 4. CARDIOVASCULAR: Cardiovascular fitness ability of the heart, blood, blood vessels and the respiratory system to supply oxygen and necessary fuel to the muscles during exercise. (Fitness tests: PACER, mile run) Anaerobic activity physical activity done in short, fast bursts in which the heart cannot supply blood and oxygen as fast as muscles use it (weight lifting, sprints, football, volleyball) Aerobic activity steady activity in which the heart can supply all the oxygen the muscles need (ex. jogging, walking, cycling, aerobics, swimming) THR-Target Heart Rate- Recommended intensity during an exercise session to achieve cardiovascular benefits. Recommended percent of heart rate while exercising should be between 65-85% of maximum heart rate or maximum heart rate reserve. Percentage of maximum heart rate reserve is more personalized and takes into consideration your resting heart rate. Target heart rate zone is determined by the following formula: 220 your age = maximum heart rate (MHR) MHR your resting heart rate* x.65 = lower limit of your target heart rate zone MHR your resting heart rate* x.85 = upper limit of your target heart rate zone * Resting heart rate is your heart rate taken after at least 30 minutes of rest, best if taken right after waking

5 in the morning before getting out of bed. 5. BODY COMPOSITION: the ratio of fat to muscle, bone and other body tissues. Ideal Body Weight the amount one would weight with the ideal (recommended) percentage of body fat. While there is no true ideal body weight health professionals look at a range of healthy weights which reflect the lowest risk of illness or disease. Means of measurement of body composition: underwater weighting, skinfold measurements, Body Mass Index (BMI) Number of calories in a pound = 3500 Somatotypes - human body shape and physique type o Ectomorph long and lean with little body fat and little muscle o Mesomorph athletic build, solid and strong o Endomorph- extra body fat, and gains weight easily FITNESS SKILL COMPONENTS: Speed, Agility, Power, Coordination, Reaction Time, Balance FITNESS TRAINING PRINCIPLES: SPORRT acronym S - PRINCIPLE OF SPECIFICITY the performance of specific exercises in order to improve specific components of physical fitness in specific body parts. P - PRINCIPLE OF PROGRESSION a progression increase in the level of exercise in order to sustain improvements in physical fitness. O - PRINCIPLE OF OVERLOAD in order to improve your physical fitness, you must increase the amount of regular activity or exercise that you normally performed. This is accomplished by increasing one of three variables: FITT PRINCIPLE Frequency how often you exercise, Intensity how hard you exercise, Time how long you exercise, Type the specific type or mode of activity you choose is also often considered when adjusting an exercise program. Frequency, intensity and time are otherwise known as the FITT principle/formula. R - PRINCIPLE OF REGULARITY scheduling physical activity on a regular basis. Regular activity increases efficiency while inactivity decreases fitness. R - PRINCIPLE OF REVERSIBILITY (USE/DISUSE) the adaptations that take place as a result of training are all reversible. Adaptations to endurance training can be lost more quickly than it takes to achieve them while strength gains are lost more slowly. What training can achieve, disuse can undo. Use it, or lose it. T - PRINCIPLE OF TEDIUM (VARIETY) - Variety is the key to a lasting program because it relieves boredom and increases motivation and progress. Your muscles' "memory cells" will stop growing if you don't shock them occasionally with a change in your routine. OTHER TRANING PRINCIPLES: PRINCIPLE OF INDIVIDUAL DIFFERENCES individuals respond differently to the same training. This is due to factors such as the individual s state of training, the characteristics individuals have inherited from their parents, their personal commitment and their level of physical and mental maturity. PRINCIPLE OF RECOVERY - Alternating muscle groups every other day, or alternating hard and easy days for each component of fitness, allows muscle repair and growth. Recovery can help avoid burn-out and injury. PRINCIPLE OF BALANCE - Overemphasizing one component of fitness inhibits your overall progress. Include all four of the components on a regular basis to achieve proper balance. Adolescent Physical Activity Guidelines: Children and adolescents should have 60 minutes (1 hour) or more of physical activity daily. o Aerobic: Most of the 60 or more minutes a day should be either moderate- or vigorous-intensity aerobic physical activity and should include vigorous-intensity physical activity at least 3 days a week. o Muscle-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include musclestrengthening physical activity on at least 3 days of the week. o Bone-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include bonestrengthening physical activity on at least 3 days of the week. Source: U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans. Washington, DC: U.S. Department of Health and Human Services; 2008 Moderate-intensity physical activity generally requires sustained rhythmic movements and refers to a level of effort equivalent to the effort a healthy individual might expend while walking briskly, mowing the lawn, dancing, swimming, or bicycling on level terrain, for example, or the lower end of the Target Heart Rate Range/Zone. Vigorous-intensity physical activity generally requires sustained, rhythmic movements and refers to a level of effort equivalent to the effort a healthy individual might expend while jogging, mowing the lawn with a non-motorized push mower, chopping wood, participating in high-impact aerobic dancing, swimming continuous laps, or bicycling uphill, for example, or the higher end of the Target Heart Rate Range/Zone.