Flag Football Study Guide

Transcription

1 Soccer Study Guide History and Rules: 1. A competitive soccer team is made up of 11 players. 2. The objective of the game is to get the ball into the opponent's goal without using your arms or hands. 3. The goalkeeper is the only team member who may play the ball using his/her arms within his or her own penalty area (goal area). 4. The winning team is the team who scores the most goals. 5. Soccer wasn't very popular in the United States until a man named "Pele" came here to play. Pele' was a Brazilian who came to the U.S. in 1975 and became a famous soccer player. 6. Since there is a great deal of running in soccer and because the game is continuous, players must be in excellent physical condition. 7. There are four types of positions on a soccer team: goalkeeper, forwards, midfielders, and defenders. The players use basic skills of kicking, trapping, dribbling, heading, tackling, and throwing (where allowable) to propel or control the ball. 8. According to our class rules, every other attempted goal must be a boy/girls shot. 9. According to our class rules, goalie kicks cannot go past mid-field in the air. 10. According to our class rules, goalies remain the goalie during the entire game. Terminology: 1. Corner Kick: A free kick from the corner of the field on the defensive team's side. This is given to the offensive team's side, after the ball has gone out of bounds over the goal line, last touched by the defending team. 2. Dribbling: The most common method of moving the ball up and down the field, performed by controlling the ball entirely with the feet. 3. Trap: The technique used for receiving the ball and bringing it under control. 4. Tackle: A technique used for taking the ball away from the opponent. 5. Throw-in: The technique used for restarting the game when the ball goes out of play over the sideline. 6. Goal: A goal is scored when the ball passes over the goal line between the goal posts and under the crossbar. 7. Goal kick: a free kick awarded the defensive team after the ball has gone out of bounds over the goal line, last touched by the attacking or offensive team. 8. Heading: An important soccer skill involving hitting and directing the ball by the use of the head. A player can score a goal by using this skill. 9. Kickoff: the method of putting the ball into play at the start of the game and after a goal has been scored. The kickoff is always from the middle of the field. 10. Penalty area: The rectangular area in front of the goal (18 yds. X 44 yds). This is the only area in which the goalkeeper is allowed to use his hands. 11. Save: A catch or deflection of the ball by the goalkeeper, preventing the ball from going into the goal. 12. Cross: A pass from the outside of the field near the end line to a position in front of the goal. 13. Square pass: A pass that is directed toward the side of a player. 14. Marking: A term referring to guarding an opponent.

2 Flag Football Study Guide Rules and History: 1. Walter Camp created modern football in Flag football was created to make the game safer for everyone to play. 2. One forward pass is allowed per play. Lateral passes are also allowed. 3. According to CJH rules, the game begins on the 20 yard marker and must begin with a snap from the ground. In regulation football rules, the game begins with a kickoff. 4. In class, the ball is placed at the nearest cone marker for all first downs. 5. Flags must be worn by all players. If the ball carrier's flag falls off, or is covered up, the play is "dead" (ended). 6. All players are eligible for a forward pass. 7. According to class rules, each team has 3 downs or plays to go 20 yards. According to regulation rules, each team has 4 downs to go 10 yards. 8. In class, the play is stopped when the ball hits the ground. NO FUMBLES! 9. Guarding flags, straight arming, spinning or tackling is NOT allowed. 10. In the U.S., football is played by two teams of 11 players each. 11. Receiver must have at least one foot in bounds to count as a completed pass. 12. According to CJH co-ed class rules, boys must guard boys, and girls must guard girls, and girls must be involved in every other play. 13. According to class rules, each team has 30 seconds to create a play. 14. A standard football field is 100 yards long and 53 1/2 yards wide. 15. According to our class rules, the quarterback can either run, throw, or handoff the ball, even if not rushed by the defensive team. 16. According to our class rules, the defense must count 3 alligator before stepping across the line of scrimmage. Terminology: 1. Defensive Team: the team not in possession of the ball. 2. Down: The period of time from when the ball is hiked until the ball becomes dead (flags are pulled or ball hits the ground). 3. Forward pass: A thrown ball in a forward direction behind the line of scrimmage in the direction towards the opponent's goal. 4. Lateral pass: An offensive play in which the ball is passed sideward or backwards behind the line of scrimmage. 5. Line of scrimmage: The imaginary line that runs from both sides of the ball to each sideline and where the ball is put into play. 6. Handoff: The exchange of the football between players as he/she runs past the quarterback. 7. Offensive team: The team that is in possession of the ball. 8. Play: When a player either runs, throws, or catches the ball. 9. Snap: The motion used to put the ball into play. It must be initiated from the ground.

3 Softball Study Guide Rules: 1. The standard softball field is smaller than a baseball field. Softball bases are 65 feet apart for males and 60 feet apart for females, whereas baseball bases are 90 feet apart. 2. A softball game consists of seven innings. 3. No bunting or stealing bases, but runners may leave bases after the ball crosses home plate. 4. Pitching the softball must be performed underhand. 5. A softball team consists of 10 players. 6. Softball is larger than a baseball; softball gloves have deeper pockets and tough webbing to trap the ball. 7. According to our class rules, once the ball is thrown into the in-field, the players must stop running bases. 8. According to our class rules, teams must bat boy/girl as best as possible the first inning so that everyone has a chance to bat. 9. According to our class rules, we do not allow players to throw the bat or it is an automatic out. Also, all players must be standing in designated batter s box while waiting to bat. 10. According to our class rules, you have 3 swings off of the tee to put the softball into the field of play. No Happy Gilmore off of the tee. Definitions: 1. Full count: When a batter has a count of three balls and two strikes. In P.E. class, we allow only three pitches total, per turn at bat. 2. Inning: A round of play in which both teams have had a turn at bat. 3. Ball: A pitch that is thrown outside the strike zone and is not swung at by the batter. 4. Strike: A pitch that is thrown either on the ground or in the air, that lands outside of the foul lines. 5. Foul Ball: A batted ball, either on the ground or in the air, that lands outside of the foul lines. 6. Double play: Two outs made in succession before the ball is returned to the pitcher for the next batter. 7. Fly Ball: A ball that is hit high in the air. 8. Ground Ball: A ball that is hit on the ground. 9. Line Drive: A ball hit hard in a line which is parallel to the ground. 10. Walk: When a batter advances to first base due to the pitcher throwing four pitches outside of the strike zone that were not swung at by the batter. In our P.E. class, there are no walks. 11. Error: A misplay or mistake by the defensive team that results in prolonging the turn at bat of the batter or the time on base by a base runner. 12. Force Out: An out as a result of a defensive player with the ball tagging a runner or the base to which the base runner must go because the batter becomes a base runner. 13. Grand slam: The batter hits a home run with the bases loaded.

4 Fitness Study Guide Metabolism: The breakdown of substances in your body to produce energy. The best way to increase your metabolism is through weight training. Basal Metabolic Rate (BMR): The BMR formula uses the variables of height, weight, age and gender to calculate the Basal Metabolic Rate (BMR). This is more accurate than calculating calorie needs based on body weight alone. The only two things it does not factor are lean body mass and activity level. Remember, leaner bodies need more calories than less leaner ones. Therefore, this equation will be very accurate in all but the very muscular (will underestimate calorie needs) and the very fat (will over-estimate calorie needs). Women: BMR = ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years ) Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year ) Harris Benedict Formula To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows: If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2 If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55 If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9 Calories to fat: 3500 calories equals one pound of fat. Hydration: Drinking enough fluid for a person to maintain a healthy balance. Water is better than soda pop or fruit juice for keeping your body hydrated. Dehydration: The loss of water in the body that can occur during or after aerobic activity. Extreme causes may cause death. Benefits of Aerobic Activity: (running, swimming, jumping rope, biking, walking quickly, cross country skiing, or snow shoeing) 1. Improves your circulation which helps guard against heart disease and high blood pressure. 2. Improves your respiration which helps fight lung diseases such as bronchitis and asthma. 3. Improves your digestion which fights colitis, diabetes, and ulcers. 4. Improves your motor action and skeletal strength by strengthening your body frame, joints and ligaments, which protects against joint-suffering diseases and back aches as you get older. 5. Improves your emotions by emitting serotonin which is a chemical your body makes that can give you a "natural high." Four Factors of a Good Fitness Program: 1. Food Intake: a sensible, well-rounded diet (which includes plenty of fruits, vegetables, and whole grains) to keep a person feeling satisfied and energetic. FAT intake in your daily consumption should not exceed 30% of your over-all diet. 2. Aerobic Exercise: The Center for Disease Control (CDC) recommends moderate exercise five or more days per week. This would include walking (3-4 MPH), bicycling (10 MPH), swimming (slow crawl), dancing, or jogging (5 MPH). 3. Resistance Training (weight lifting): This helps burn calories, build muscles and increase strength. 4. Flexibility Exercise (strength exercises such as Yoga): This helps keep our muscles flexible which helps avoid injuries such as pulled muscles or torn ligaments.

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