Physical Education. End of Year Subject Exam. Study Guide. Grades 2-5

Transcription

1 Physical Education End of Year Subject Exam Study Guide Grades 2-5

2 Physical Education Principles: To become a Skillful Mover: You must master the 3 Groups of Skills: 1) Locomotor Skills 2) Non Locomotor Skills 3) Manipulative Skills Locomotor Movements: Travels through space over a moving base. Non Locomotor Movements: Movement in space over a fixed base (performed in place). Walk Run Bending Twisting Skip Hop Pushing Pulling Jump Leap Swinging Swaying Slide Step Stretching Falling Trot Gallop Strike Contact Crawl Roll Shake Wiggle Seat Scoot Dodging Turning Twirl Balancing Pathways/Directions: Movement Levels: Forward Backwards High, Medium, Low Straight Curve Speed of Movement: Sideways Diagonal Slow (ex. Walk) Zig Zag Circles Fast (ex. Run) Manipulative Monvements: Force of Movement: Throw Catch Dribble Light (ex. Kick/bunt a ball) Kick Strike Strong (ex. Bat a ball)

3 Manipulative Skills: Essential Elements: Learning the appropriate skills to manipulate an object by using either a Body Part or an Implement. 1) Throwing Correct body position to achieve a mature throw (over hand, hand & foot opposition). 2) Catching Correct body and hand position in order to catch (fingers pointing up for high catches, fingers pointing down for low catches. 3) Kicking Correct balance technique in order to lift leg to kick. 4) Strike Understand distance necessary to correctly strike a ball, being pitched or off a Tee. 5) Dribble Correct roll of the finger pads and wrist movement when dribbling. Locomotor & Maniuplative Movement Skills:3 Movement Phases: Each of the phases has critical elements of performance to develop good movement form. 1) Ready position phase (body position) 2) Execution phase (do it) 3) Follow through phase (ending body position) Scientific Principles: that affect movement and skills: 1) Gravity all things will fall down if not being held up. 2) Force Production/Absorption pushing away/bringing in an action/object. 3) Balance the ability to stay up without falling down. 4) Rotation to turn/move (wind) a body part so as when you unwind it adds an added force to an action.

4 Movement Concept: 1) Space Awareness: where the body moves. A) Location: self-space, general space. B) Direction: up/down, forward/backward, right/left, clockwise/counter clockwise. 2) Levels: low, medium, high. 3) Pathways: straight/curved, circle/zig zag, etc. 4) Extensions: large/small, far/near, etc. 5) Effort: How the body moves. A) Time: fast/slow, sudden/sustained. B) Force: strong/light. C) Flow: Bound/Free. 6) Relationships: with body parts, objects, people. A) Body Parts: Round (curved), Narrow, Wide, Twisted, Symmetrical, non-symmetrical. B) Objects: (and or with people) Over/under, on/off, near/far, infront/behind, along/through, meeting/parting, surrounding, alongside, around. C) People: Leading/following, mirroring/matching, unison/contrast, alone in a mass, solo, partners, groups, between groups. 7) Balances: (bases of support) different body parts and inversion & combo s. A) Feet - Feet & Hands B) Hands - Hands & Knees C) Head - Head & Hands D) Knees - Knees & Hands E) Forearms - Forearms & Knees F) Full Body - Curl, Roll Movement Concepts: Strategies & Tactics: Offense/Defense 1) Chasing Pathways, flow, time Offense 2) Fleeing Pathways, flow, time Defense 3) Dodging Force, pathway, time Offense/Defense

5 5 Basic Principles of Fitness: 1) Overload Principle most important principle of exercise and training. Means the body will adapt to the workload placed upon it. The more you do, the more you will be capable of doing. 2) F.I.T.T. Principle stands for Frequency, Intensity, Time, Type. These are the areas which someone could increase or overload in order to improve physical fitness. A) Frequency how often you will exercise. B) Intensity amount of effort or work that must be completed in a specific exercise. C) Time how long each individual session should last. D) Type what type of exercise you will be doing. 1) Cardiovascular, strength, flexibility 2) Resistance 3) Combination of both 3) Specificity Principle how you exercise should be specific to your goals. Training matches your goals. 4) Rest & Recovery Principle do not work the same muscles two days in a row, allow your body time to rest and recover. Often you can do cardio every day but rest after very intense workouts and have a least a day of rest between strength training workouts. 5) Use or Lose Principle muscles build strength (hypertrophy) with use and lose strength (atrophy) with lack of use. You lose fitness when you stop exercising.

6 Exercise & Fitness Principles: Principles of Exercise: Fitness: (def.) to prepare and 1) Frequency how often to make ready a combination of exercise to keep in shape. physical and mental attributes 2) Intensity how hard to that allow you to meet the exercise to build strength. demands of everyday life and 3) Duration how long to perform tasks that require above exercise to build endurance. normal effort. Being fit will Skill Related Fitness: decrease the chance of injury 1) Agility ability to rapidly change and bodily harm. It can improve the position of the body or the quality of life. direction. 2) Balance ability to keep from falling when a person is still or moving. 3) Coordination ability to use the senses together with body parts during movement. 4) Reaction Time time it takes a person to move. 5) Speed ability to move quickly. 6) Power ability to combine strength and speed.

7 5 Health Related Fitness Componets & Fitness Tests: 1) Cardiovascular & Cardiorespiratory Endurance Heart, Lungs. The ability of the circulatory & respiratory system to supply oxygen during sustained physical activity. Mile Run Test. 2) Muscular Strength amount of Force produced by the muscle in a single effort. Push Up Test. 3) Muscular Endurance the ability of the muscle to continue to perform without fatigue. The muscle is doing something over and over again. Curl Up Test. 4) Flexibility looseness or elasticity of the muscles. The ability of the joint to move through a full range of motion. It is affected by age, gender, size and condition of muscle also level of activity. Sit & Reach Test and Trunk Extension Test. 5) Body Composition percentage of body fat compared to Lean Body Tissue. Lean Body Tissue is made up of bone, water, and organs. A Healthful Body Composition is a high ratio of Lean Tissue to Fat Tissue in the body. Body Composition Test/Body Fat Test.

8 5 Fitness Componets Exercises & Activity: 1) Aerobic Exercises 2 min. or longer, 3x a week; min. a day for improvement. Running, swimming, biking, raking leaves, shoveling snow. 2) Heavy Weights & Exercises 3 6 repetitions till working past Fatigue. Body will adapt to work load and grow strength. 3) Light Weight & Exercises at least 15 repetitions. 4) Stretch muscles always before activity warmed up by Cardio work before stretching. 5) Fat percentage should be in the 5 30% range. Scale weight you need to know the % body fat to be of help otherwise scale is useless. Health Related Fitness Assessments: 7 Test Components and their Muscle Group 1) Curl Ups Abdominals (stomach) Strength & Endurance. 2) Push Ups Pectorals, Triceps, Deltoids (shoulders) Strength & Endurance. 3) Mile Run Quadriceps, Hamstrings, Gluteus Maximus, Calf, Iliopsoas (pelvic), and the Cardiovascular & Respiratory System Endurance. 4) Sit & Reach Lower Back and Hamstrings Flexibility. 5) Trunk Extension Lower Spine and Transverse Abdominis (abdominals) Flexion/Flexibility. 6) Pacer Cardiovascular & Respiratory System and the same group of muscles used in the mile run test Endurance and Strength. 7) Body Composition Body Fat Percentile Healthy Ratio Lean to Fat Ratio.

9 Health Related Principles: Obesity Prevention Health Behaviors: 1) Being physically active for 60 min. or more each day. Moderate to vigorous physical activity. 2) Watching less than 60 min. or more of TV/computer use each day. 3) Limit drinking sugar added beverages; Drink more water. 4) Eat 5 9 fruits/vegetables each day. Health Issues: 1) Ways to prevent childhood injuries at home, school, community. A) Recognize abusive behaviors. B) Following game/playground/bus rules. C) Never play with matches. 2) Family rules and practices influence health behaviors. A) Modeling of food sanitation practices at home. B) Consistent/inconsistent home safety rules. 3) How school and community influence health behaviors. A) Recycling B) School and community gardens C) Health and safety fairs. D) Proper hand washing technique lessons. 4) Lists of healthy options to health-related issues or problems. A) Health alternatives to unhealthy messages in media. B) Fear of personal Safety. C) Nutrition options. 5) Select a personal health goal and track progress toward achievement. A) Work collaboratively with class/small group B) Tracking daily physical activity Activity Log. C) Use seat belts and bike helmets. D) Limiting media time. E) Consuming healthy foods daily. F) Understand the dangers of drugs. G) Practicing refusal and conflict-resolution skills.

10 6) How family and friends traditions and customs may influence health behaviors. A) Family nutritional choices, gatherings, fears, traditions, religious practices. B) Belief in holistic approach to health matters. C) Accepted celebration behaviors demonstrated by others. 7) Resources from home, school, community that provide valid health information. A) Internet B) Reputable websites, media, television, radio, books, brochures. C) Professional interview. D) Hospitals 8) Identify examples of mental/emotional, physical, and social health. A) Express appropriate feelings. B) Treating others with respect. C) Participate in daily physical activity. 9) Explain how technology influences personal thoughts, feelings, health behaviors. A) Cyber-bullying, habitual gaming, violent video games. B) Seat belt alarm. 10) Explain ways a safe, healthy home and school environment promotes personal health. A) Smoke free environment. B) Clean/orderly environment. C) Behavior rules. D) Availability of fresh produce. 11) Know how appropriate health care can promote personal health. A) Having immunizations B) Using medications appropriately. C) Seeking grief/loss counseling. 12) Make healthy option when making decisions for yourself and others. A) Report bullying. B) Resolve conflicts. C) Use safety equipment.

11 4 Basic Principles and Reasons for Games and Play: 1) Games are important to learn and reinforce A) Movement Skills B) Strategies C) Cooperation D) Good Health 2) Games also are designed and adapted to and A) Promote health-related fitness. B) Promote motor skill development. 3) All games have rules of play for better and safer play; practice your social skills. A) Tells you how to play the game. B) Tells you how to play safely. C) Tells you how to play fairly. D) Tells you how to play politely. 2 Basic Types of Activities and Games: 1) Moderate Activities Heart rate and Breathing is slightly increased A) Walking in the park B) Catching & throwing a ball with a friend C) Light yard work D) Treading water E) Light jogging on a treadmill 2) Vigorous Activities Heart rate, Breathing and Sweating is highly increased - A) Riding a bike up hill B) Running fast C) Heavy Work Social and Personal Development Skills: Can be enhanced through Music, Dance, and other rhythmic forms. You learn to: A) Share B) Cooperate C) Take turns D) Experience personal success (also through movement)

12 All Games have 2 Forces: In game play - 1) Offense the team with the ball and they are trying to score points. 2) Defense the team without the ball and trying to stop the other team from scoring. 1) Sportsmanship good winners congratulate the opponents and their own teammates. 2) Un-sportsmanship bad winners do not congratulate the opponents for winning the game and they blame their teammates for making mistakes. 1) Winners they never give up, they think they can always come back and win the game if they play hard until the end. 2) Quitters when the other team gets ahead in the score they feel they have lost so why keep trying, they just quit. Basic Safety Rules & Procedures: For physical activity & Health - 1) Stand a safe distance away from a student/person swinging a bat/club during a striking activity. 2) Wear a helmet when riding a bike, skateboarding, or rollerblading. 3) Know the correct way to fit a helmet, protective padding, and wrist guards. 4) When riding a bike always be visible, predictable and communicate with the group as to what is ahead or behind you. Wear reflective and bright clothing at night. 5) Always walk bike across the street in a crosswalk and intersection. 6) When walking always cross the street at intersections when possible. Always look LEFT RIGHT LEFT before stepping into the street. 7) When riding on a bus always stay seated until bus comes to a complete stop before standing. 8) Protect the body from harmful rays of the sun by using SUNSCREEN and protective clothing. 9) Always hydrate before and after physical activity. Hydrate to prevent heat related illness.

13 Basic Aquatic Skills 1) Variety of fundamental Aquatics Skills A) Prone floating face down (dead man float) with a flutter kick. B) Back floating face up supine. C) Recover to a standing position. 2) Combination of basic Swim Skills A) Prone and back float with flutter kicking. B) While floating alternation arm movements. C) Treading Water 3) Variety of Swim strokes A) Front Crawl (Australian Craw) B) Back stroke C) Elementary Back Stroke D) Modified breaststroke E) Sidestroke F) Butterfly Water Safety & Rescue Techniques: NEVER swim alone. 1) Important reason to wear a life jacket (PFD-personal floatation device). Help to keep you from drowning. 2) When is the best time to wear your PFD (personal floatation device): A) Whenever you are on or near the water. B) On a boat, jet-ski, canoe, kayak, etc. 3) Items you can use for assisting in a water-related emergency (rescue): A) Poles B) Towels C) Anything that floats boat seat cushions, water coolers, ropes, etc. 4) Water rescue techniques only if you have no other options or you are not alone. A) Always try to extend or toss floating objects to the person so they can grab on to it, to help keep them afloat. B) Adults Only may reach out to victim and pull them to safety only if not in the water and they are anchored safely to a permanent fixture.