Physical Education Study Guides

1. Invasion Games 2. Softball/whiffleball/kickball 3. Volleyball 4. Matball 5. Ultimate Frisbee 6. Soccer Basketball 7. Tennis 8. Pickleball 9. Capture the Flag 10. Basketball 11. Floor Hockey 12. Soccer 13. Football 14. Softball 15. Badminton 16. *Handball 17. Whiffle Ball 18. McWhippet/Lacrosse 19. Fitness/Core principles Physical Education Study Guides

Invasion Games 1. While playing an invasion game such as Treasure Island or Capture the Flag a logical team strategy is to have every member of the team attack their opponents side all at once. (False) 2. The object of Defender or Capture the Flag is to acquire all the flags to your own home base. (True) 3. If you are not a fast runner, there is no role for you to play on your team. (False) 4. The positive aspect of the invasion games is that the players who goes all out and get tagged do not have to be excluded for the rest of the game. They are able to be part of the game again with the help of their teammates. (True) 5. In the game, Treasure Island, you may steal as many flags as you can carry all at once. (False) 6. Players get a free walk back to their own territory if a teammate frees them. (True) 7. If you get tagged on enemy grounds with a flag, your team gets to keep it anyway. (False) 8. Players may rescue more than one player at a time. (False) 9. The safe zone is where players go who are tagged. (False) 10. Once you cross enemy territory you cannot be tagged. (False) 11. Jail guarding is permitted and encouraged. (False) 12. You have a limited time that you are able to stay in the safe zone. (False) Softball/Whiffle ball/kickball Study Guide 1. An official softball team has 9 players in the field (P.E classes will have more) 2. The pitcher must toss the ball underhand. 3. For safety reasons, the bat should always be dropped, not thrown, after contact with the ball. 4. A strike is called if the batter swings and misses the ball.

5. A strike can be called if the ball is between the batters chest and knees and is over the plate. 6. A foul ball, if caught, is an out. 7. A base runner advances at his/her own risk on a caught fly ball. 8. A base runner that leaves a base before a fly ball is caught must return to the base. 9. A base runner on first base must move to the next base when a ball is hit on the ground in fair territory. 10. A base runner is out when he/she is hit by a directly batted fair ball. 11. A fielder has the option to retire (get out) a batter or a base runner. 12. A right-hander wears their glove on their left hand. Volleyball Rules of Play 1. Server must say the score before each serve. 2. Ball must be passed to opponent under the net when a point has been scored (rolled, not thrown). 3. Rally scoring is used, the first team to 24 points (must win by 2) or the team that is ahead when time has expired wins. 4. You cannot block or spike a served ball. 5. You may not touch the net at any time with your body. 6. No punching the ball with a closed fist and no kicking the ball. 7. You can continue playing the ball when it hits the ceiling over your court provided you still have 1 of your 3 hits per side available. 8. No obvious carries or throws. 9. Play your position; do not cut in front of teammates who are trying to play the ball.

Mat Ball 1. You must have 1 kicker and 2 runners each time a team is at bat. 1. If the ball hits the first base mat before the runners it counts as 1 out. 2. You may not hit the runner going to first base for an out. 3. There are 5 outs in regular mat ball. 4. Head shots will rule the runner safe. 5. A ball kicked on the track in fair territory is considered an out. 6. You must keep both feet on a base at all times. 7. You can overrun first base and return to that base safely. 8. Base runners are allowed to advance to the next base at any time. 9. In Italian Mat ball, with the exception of 1 st base, you run clockwise around the bases. 10. In Italian Mat ball each team gets 5 outs. 11. Extreme Mat ball has 4 bases and home plate 12. If a kicked ball is caught in the air, only the kicker is out. 13. In all forms of Mat ball, if the ball reaches any base before the runners it counts as an out for every runner that has left the previous base and has not reached the tagged base. 14. If a runner steps off a base, they must advance to the next base or they are considered out. 15. Only the kicker and the 2 runners must return to the starting position if a foul ball is called. Ultimate Frisbee 1. You are not allowed to steal the Frisbee out of an opponent s hand. 2. If the Frisbee goes out of bounds it is put back in play by a throw in by opposing team 3. When a team scores it is normally worth 1 point 4. The Frisbee may not be caught off the end wall to score

5. A hand-off pass may not be used to score; you must use a legal pass 6. Players must not take steps when in possession of the Frisbee 7. Possession changes whenever the Frisbee touches the floor 8. Possession changes whenever the Frisbee touches the sidewalls only if caught by opposing team 9. Possession changes whenever the Frisbee touches the goal end walls 10. Possession changes when the Frisbee stops on the bleachers 11. A male and female must both possess the Frisbee before a team can score 12. A player may only score by catching the Frisbee in the end zone 13. You are NOT allowed to push or shove an opponent to get the Frisbee 14. It is a good strategy to move the Frisbee to use all directions in order to move 15. There is no time limit for possession of the Frisbee, unless a challenger from an opposing team approaches and counts to 10 1. The game is started by a dropped ball. Soccer Basketball 2. Players are not allowed to dribble the ball with their hands. 3. You may dribble the ball with your feet when the ball is on the ground. 4. Players may only use their hands to pass or shoot a ball once a ball is air bound. 5. You can take 2 full steps when in possession of the ball; the ball must leave your hands on the 3 rd step. 6. You may throw the ball into the goal from outside the 3 point arch only. 7. When a player is fouled in the offensive end, he/she has a choice of the following: a. Throw a 2 point shot at the hoop b. Throw the ball at a goal from inside the 3 point arch/line c. Kick the ball at the goal from outside the 3 point arch/line 8. Kicking the ball into the goal is worth 2 points.

9. Throwing the ball into the goal is worth 2 points. 10. Shooting a free throw (at the hoop) is worth 2 points from outside the 3 point arch/line and 1 point from inside the 3 point arch. 11. Games are played to either a specified number of points or a time limit. 12. After a goalie makes a save, he/she can throw or kick the ball anywhere, but not over midcourt. Tennis Study Guide In doubles play the boundaries of the court are the outer sidelines and the baseline In singles play the boundaries of the court are the innter sidelines and the baseline A ball hitting the line is good Players may not touch the net during play Ball may only bounce once A ball hitting the net during play and landing in the court is good A served ball hitting the net and landing in is called LET and is replayed The server is allowed two chances to serve on each point All serves are hit crosscourt (diagonally) to the receiver If the server misses both serves it is a double fault The proper scoring sequence is love, 15, 30, 40, game point The term LOVE indicates a score of 0 A player must win at least 6 games to win a set and win by 2 games In high school matches a player must win two of three sets to win a match The term DEUCE is used to designate a tie at 30-all or 40-all

A player must win two consecutive points from a deuce score to win a game The term RALLY means playing the ball back and forth until a point is scored Hitting to the opponents body is a strategy to cramp his or her return Pickleball Study Guide History Pickleball was created during the summer of 1965 on Bainbridge Island, Washington. The game was developed by U.S Congressman Joel Pritchard, along with William Bell and Barney McCallum. The original purpose of the game was to provide a sport for the entire family that could be played in backyards or in driveways. Since the mid 1970 s, pickleball has grown from a backyard family game to a formalized court game played around the world. Court Size The official court measures 20 ft x 44 ft for both singles and doubles. The net is 56 inches on the ends, but hangs down to 34 inches in the center. Rules The rules for Pickleball are similar to those of Badminton. When serving, the player must keep one foot behind the back line. The serve is made underhand with the paddle passing below the waist. The server must drop the ball and hit it before it bounces. The ball must cross to the opposite side of the court, and it must clear the nonvolley zone. Only one serve attempt is allowed, unless the ball hits the net on the serve and lands in the proper service court, in which case the serve is repeated. At the start of each new game, the first serving team is allowed only one fault before giving up the ball to their opponents. Thereafter, both members on each team will serve and fault before the ball is turned over to the opposing team. When the receiving team wins the serve, the player in the right-hand court will always serve first. Each team must play the first shot off a bounce; the receiving team must let the serve bounce, and the serving team must let the return bounce before playing it. After the bounce shots have occurred, the ball may be wither played off the bounce or volleyed. A volley means that the ball is hit in the air before it bounces. All volleying must be done with players feet behind the nonvolley zone line. It is a fault is a player steps into the zone and volleys, or steps over the line on the follow-through. A fault occurs when a player hits the ball out-of-bounds, steps into the nonvolley zone when volleying the ball, or volleys the ball before it has bounced once on each side of the net, or if the ball does not clear the net. Scoring Only the serving team may score a point. A player who is serving continues to serve until that team makes a fault. The game is played to 11 points, with the winning team doing so by 2 points. Remember that pickleball is a sport where shot placement, control, and tactics are of greater importance than power or strength.

Court Design Baseline Sideline Sideline NONVOLLEY ZONE NONVOLLEY ZONE NET Sideline Sideline Baseline Capture the Flag Study Guide 1. The objective is to get all of your opponent s flags into your safe zone before your opponent gets yours. 2. Both teams will begin play with 13 flags. 3. If a player is tagged in their opponent s zone, they are considered caught and must stay until a teammate tags them. Both must stay connected/touching and can freely walk back to their own zone. If they are not connected and get tagged, they are both caught. They may not go after an opponent s flag until they have gone back to their own zone. 4. Players can bring back their own flag or an opponent s flag from a zone but not both. A player can only move 1 flag at a time. 5. Flag must be visible at all times, cannot grab flag from an opponent.

6. Alternate rules include having a jail for anyone caught in the opponent s zone Basketball Study Guide 1. An inbounds pass is used to put the ball in play and may be a chest pass, a bounce pass, or a baseball pass. 2. The team with possession of the ball is on offense. 3. The outside boundary lines of the court are out of bounds. 4. If a player walks or runs without dribbling the ball a traveling violated is called. 5. If physical contact impedes an offensive players movement a foul is called. 6. Passing the ball is the quickest way of moving the ball down the court. 7. A player in possession of the ball must maintain contact with the floor with at least one foot unless the player is shooting, dribbling, or passing. 8. Personal fouls include: pushing, holding/preventing movement, and tripping. 9. When passing the ball you should make certain the pass is crisp and that you take a step in the direction of the pass. 10. A lay-up shot is considered a high percentage shot because it is taken in close proximity to the basket. Floor Hockey Rules 1) There are 6 players on a team: 2 forwards, 1 center, 2 defenders, & 1 goalie 2) A game begins with a face-off at the center of the court. 3) A face-off is when the puck is dropped between the 2 opponents. This will occur at the beginning of the game, when a rule infraction occurs, and after each goal. 4) All players must be on the defensive side of the center line, except for the 2 players taking the face-off, at the start of the game and after a goal is scored. 5) The puck can be stopped in the air with a hand but not batter to another player. It must immediately be dropped to the floor 6) The puck should be played with 2 hands on the stick approximately 14 inches apart.

7) A goal will not be allowed when the following occur: a. A hand knocks the puck into the goal b. A puck is kicked into the goal c. An offensive player or his stick is in the goal crease 8) Offensive players cannot go or reach into the goal crease 9) The goal crease is an area at the ends of each court to protect the goalies from contact. Only defenders & the goalie can be in this area. 10) Goalies cannot throw the puck with their hands. They must pass the puck with the stick. 11) Goalies can use their feet to stop a puck in their crease only. 12) Sticks (blades) must be kept below waist height. 13) A puck that is out of bounds will be put in play by a pass from the opposing team. 14) Offensive players cannot go behind their opponent s net/line to retrieve the puck. 15) You cannot intentionally kick the puck to a teammate. 16) There is NO CHECKING (using your body, i.e.: hip or shoulder, to knock someone away from the puck or to injure). 17) Games are played for 6-8 minutes. 18) The game can be played with a puck or a ball. Soccer Study Guide 1) The game of soccer is played with 11 players. One player must be designated as the goalie. This is the only player that can use their hands, while the ball is in play, inside the penalty area. The goalie only has 6 seconds to get the ball back into play after a save. 2) A kick-off is used to begin the game and to restart the game after a goal is scored. 3) When a player knocks the ball out of bounds over the sideline, the opposing team puts the ball back into play with a throw-in. during a throw-in, both feet must be touching the ground and the ball delivered with both hands from behind the head and released in front of the head. 4) If an offensive player knocks the ball over their opponent s goal line, the ball is put back into play by the defensive team. This is called a goal kick. The ball must be

kicked off the ground from the 6-yard line in front of the goal. No one can play the ball until it leaves the penalty box. 5) If a defender knocks the ball out of bounds over their own goal line, the opposing team puts the ball back into play with a corner kick. The ball must be placed on or within the 3-hard arc in the corner of the field. 6) Off-sides: a player must have two opponents and possession of the soccer ball between him/her and the opponent s goal when in your opponent s defensive end of the field. You will only be called off-sides if the ball is passed to you or if you are interfering with play. 7) When a foul occurs, play is restarted by a direct of indirect kick. 8) When a direct kick is taken, the ball can go immediately into the net and count as a goal. Fouls that cause a direct kick are: handball (a player intentionally uses the arm or hand to play a ball), pushing, kicking, charging, or tripping an opponent. 9) An indirect kick must contact another player on either team before it can go into the goal. Fouls that cause an indirect kick include: off-sides, obstruction, dangerous play, delay of game, and unsporting conduct. 10) In Europe, the term nil means zero. 11) If the ball hits the referee, goal post, or corner flag during play, the game continues if the ball stays in bounds. 12) In ancient times, a form of the game of soccer (football) was played in Europe, specifically Spain. They used an animal bladder as a ball, usually an inflated pig bladder. The modern game was developed in England in 1863. Modern soccer balls have a latex bladder covered with synthetic leather. Soccer is the most popular sport in the world. Touch Football Study Guide 1) The football game is started by punting the ball or throwing it. 2) The line of scrimmage moves forward or backwards every time the ball is put into play. 3) Each team after they have received possession of the ball will be allowed up to 4 downs in a series. 4) A team can get a new set of downs by completing 2 passes over the line of scrimmage. 5) A completed pass for another 1 st down only counts if it is caught over the line of scrimmage. 6) The defending team is allowed to blitz once during a 4 down series.

7) The defensive team must count to 3 Mississippi if not blitzing before they cross the line of scrimmage. 8) To stop/down your opponent, you must touch with 2 hands. 9) The person who hikes the ball is called a center. 10) The person who receives a hiked ball is called a quarter back. Softball Study Guide History George W. Hancock of the Farragut Boat Club in Chicago developed softball in 1887. Hancock designed the game for indoor play with a sixteen-inch ball. In 1895, Lewis Rober of the Minneapolis Fire Department adopted the game for outdoors using a twelve-inch ball with a cover similar to that of a baseball. Softball has been called playground ball, kitten ball, recreation baseball, ladies baseball, and soft baseball. In 1923, the National Recreation Association appointed a committee to study the variety of rules used and standardize them. In 1933, the Amateur Softball Association was founded. It is the governing body of the sport in the United States. The International Softball Federation was founded in 1952. The are two classes of competition in softball fast-pitch and slow-pitch. Fast-pitch softball has a nine-person team, and slow-pitch has a ten-person team. The tenth person in slow-pitch is a short fielder. Benefits 1. Softball is an excellent co-ed activity. 2. Softball can be played by almost any age group and mixed ages. 3. Softball can be played on an outdoor area small enough to be accommodated on most playgrounds. Ground surface can be sand, dirt, or grass. 4. The only equipment needed is a softball, bat, glove (optional), and bases. 5. People can play softball with varying skill levels. The Game 1. A team consists of ten players in slow-pitch, nine in fast-pitch. 2. A regulation game consists of 7 innings, or 6 ½ if the team second at bat has scored more runs than its opponent. 3. One run is scored each time a runner legally touches all bases, in the correct order, and home plate before the third out is made. Badminton Study Guide 1. The 1 st service at the beginning of the game starts in the right hand service box and must always go to your opponent s right hand service box.

2. The serve must be delivered underhand. You only get 1 chance to get the serve in. 3. The serve must always alternate between the right and left service boxes. 4. In doubles play, only the receiver in the service box may return the serve. 5. Either teammate may play the birdie after the serve has been returned. 6. At the beginning of the match, the 1 st serving team only has one server and the 2 nd team will have both members serve. Then all teams will have both members serve before their opponent serves. 7. Only the serving team can score a point. 8. Matches are to 15 points or a set time limit. 9. You cannot leave the serving box to spike a serve. 10. Players may use a forward/back formation or side/side. 11. You cannot contact the net at any time during play. You cannot reach over the net to play the birdie. 12. If the birdie hits an obstacle over the court, it is out of play. 13. A birdie landing on the line is considered in. Team Handball Study Guide History: Team handball originated in Europe in the 1900 s played first on soccer fields in Denmark, Germany, and Sweden. Men s handball first appeared as an indoor sport in the Olympics in 1972, where it was played with 7 players on each side. Women s handball was added to the Olympic Games in 1976. Simplified Rules of the Game 1. Object of the Game Handball combines the elements of soccer and basketball, as six players move the ball down a floor trying to score by throwing the ball past a goalkeeper into the net. A successful scoring attempt (when the entire ball crosses the goal line) results in the awarding of a single point. For a goal to count in handball, the shot must be taken from behind the free throw line. A regulation game is played in 30 minute halves with one team timeout per half. A coin toss determines which team has first possession. The game begins with a throw-off and the clock stops only for team timeouts, injuries, and at the referee s discretion.

2. Field of Play A versatile game, team handball can be played indoors in the gym, outdoors on the grass, on a paved area or on the beach. 3. The Ball A regulation handball is made of leather and is about the size of a large cantaloupe. It varies in size and weight according to the group playing. In Cherokee Handball we use a soft gator skin ball. 4. The Teams A game is played between two teams. In a regulation game there are seven players on each team allowed on the court at the same time (6 court players and 1 goalie). In Cherokee Handball there are five players on the court at a time. 5. Playing the Ball Regulation Rules: Players are allowed to: Dribble the ball for an unlimited amount of time Run with the ball for up to three steps before and after dribbles Hold the ball without moving for three seconds Players are not allowed to: Endanger an opponent with the ball Pull, hit, or punch the ball out of the hands of an opponent Contact the ball below the knees 6. Playing the Ball (continued) Cherokee Rules: Players are allowed to: Posses the ball for no more than 5 seconds or 3 steps.

Whiffleball There are a few different ways in which you can make an out in whiffleball: A ball that is hit in the air and caught before it hits the ground is an out. If the batter swings and misses when there are already 2 strikes, that is the third strike and he/she is out. If a runner is tagged before reaching a base, that is an out. If there is a force play to any base, an out can occur just by stepping on the base with the whiffleball in your hand. The positions in the field are: pitcher, catcher, 1 st base, 2 nd base, shortstop, 3 rd base, left field, center field, & right field. If the ball is hit high into the air, the person on base should immediately return to that base so that the other team doesn t get a double-play. If the ball is hit on the ground and a runner is on 1 st base, the baserunner must continue to the next base. If the ball is hit on the ground and a runner is on 2 nd base but no one is on 1 st, the baserunner can stay at 2 nd base. Each team gets three outs

McWhipit Softcrosse A soft version of the field game lacrosse Slightly different equipment and rules Used with McWhipit sticks, balls, and nets Can be used on an indoor soccer facility or outside Equipment McWhipit stick and ball Team Size This can vary depending upon the size of the field and the skill of the players. Because speed and stick handling skills rather than strength are important, mixed sex teams are possible. An ideal team size is 6 players. How to play Start the game with a coin toss and the team what wins that toss gets possession of the ball at the midline of the playing area. The ball must be passed to put it in play The ball must be passed by at least two players before a shot on goal can be taken. A goal scored counts as one point. Play is continuous with no stalling. Players must keep two hands on the McWhipit stick while in possession of the ball. Games may be divided into halves of 15 minutes each with a 10 minute halftime. No player may proceed into the offensive zone. This rule is designed to help the players learn the rules of stick handling. A player must play passively by running with his/her opponent, but not interfering with him or her in any way. An offensive player may set a stationary block but may no use his/her stick to interfere with an opponent. Throwing Stand sideways to the target. Place your non-throwing hand at the bottom of the shaft. Now place your throwing hand about 12 up the shaft. Cock the stick until it is just behind the ear. As in throwing a ball your weight should be on your back foot. With a smooth motion bring your top hand forward like you are throwing a ball and follow through. Do this several times until you get the feel of the ball in the stick and you ll be able to throw the ball where you want. Catching Hold your stick so that the head is just off your shoulder. When the ball arrives give a little to take some of the speed off the ball. Scooping the Ball Bend your knees and get as low as possible, your stick should be as parallel to the ground as possible. Accelerate through the ball at the moment you are going to pick it up. Bring ball to up position to protect it

Physical Education Core Principles Long term health benefits of a well-rounded exercise program include: increased lean tissue, decreased risk of cardio-respiratory disease, and decreased risk of injury The sit-up test assessed muscular endurance Muscular endurance training should be performed 3 times per week Greater than 25% body fat indicates obesity in men Jogging, cycling, and skating are examples of cardio-respiratory exercise The mile run test assesses cardio-respiratory endurance The sit and reach test assesses flexibility Muscular strength is an anaerobic activity Early sweating does not indicate a person is out of shape A comprehensive fitness program should include all five fitness components Static stretches should initially be held for 10-30 seconds Dynamic stretches should be performed prior to a work-out Static stretches should be performed after a work-out Stretching exercises should be performed daily The basic theory for improving muscular strength is to use fewer repetitions and heavier resistance A good indicator of muscular strength is the ability to lift ones own body weight The minimal amount of time that should be dedicated to cardio-respiratory exercise is 30 minutes, 5 times per week Weight training should be performed two times a week per body part The percentage of lean body mass to fat mass is termed body composition Eight to ten repetitions per set of each weight lifting exercise should be performed to improve muscular strength The range of motion around a joint is termed flexibility When exercising it is better to dress cooler than the expected temperature The proper sequence when performing exercise is: warm-up, dynamic stretching, exercise, cool down, and static stretching State law mandates participation in physical education during all four years of high school Both cardio-respiratory endurance and muscular strength are important for improving body composition The national average states that 25% of the teenage population gets the recommended amount of daily exercise The sit and reach test assesses flexibility of the lower back and hamstring muscles A warm-up and cool-down should be performed for five to ten minutes before and after a workout The push-up test assesses muscular strength The elliptical machine in the fitness room affects cardio-respiratory endurance and body composition An individual should start with three sets of ten repetitions when beginning a weight lifting program A body s ability to exert large muscle activity over an extended period of time is termed cardio-respiratory endurance The short term benefits of increased flexibility include: decreased stress, increased ROM (range of motion), and decreased incidence of injury

In order to improve athletic performance you could increase the: intensity of exercise, duration of exercise, and frequency of exercise Benefits of regular cardio-respiratory exercise include: improved immune system, decreased resting heart rate, improve body composition, and decreased resting blood pressure The ability of a muscle to repeatedly generate force is termed muscular strength Muscular strength is important for improving bone density The progressive overload principle stated that either intensity, duration, or frequency of an exercise must be increased over time to continue to see improvement Dehydration can occur easily during hot/humid weather Target heart rate is used as a measure of intensity of the exercise being performed Muscular strength is specific to each muscle group Free weights are better for the development of muscular strength because they work the muscle through the entire range of motion Walking helps train cardio-respiratory endurance Drinking water is important throughout an exercise program The abdominal muscles should be trained in order to have a strong core and to prevent lower back injury The five components of fitness are: cardio- respiratory endurance, muscular strength, muscular endurance, flexibility, and body composition Cardio-respiratory endurance in the single best measure of an individuals state of fitness The ability to exert a maximum force against resistance is termed muscular strength Muscular strength training (lifting weights) produces a buildup of lactic acid Muscle strength results from hypertrophy (increased cell size) Muscular strength training makes larger muscles and connective tissue less prone to injury Ten to twelve repetitions should be performed per set in order to increase muscular endurance