Vocabulary List: Examples: jogging, lap swimming and cycling

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1 Table of Contents: Vocabulary pgs. 1-5 Muscle Groups pgs. 5-6 Team and Individual Sports pgs. 7-9 Health Related Fitness pgs Components & RPE Safety, Olweus, and pgs Community Resources Quiz # 1-4 pgs Short Answer Response pgs

2 Vocabulary List: Key Vocabulary Aerobic Definition Aerobic exercise: increases your breathing and heart rate for an extended period of time. It is long in duration and relatively low in intensity. Examples: jogging, lap swimming and cycling Anaerobic Anaerobic exercise: involves concentrated bursts of energy. It is short bursts of intense effort that are alternated with periods of relatively low intensity. Examples: sprinting, weightlifting, tennis and racquetball Barrier Body Mass Index (BMI) Barriers: things or thoughts that you need to overcome to stay physically fit and active. Examples: *What can you do to overcome these barriers?* Lack of time Social influence Lack of energy Fear of injury Lack of skill Lack of resources Weather conditions Travel Family obligations BMI: is a measure of body fat based on a person's weight and height. The BMI chart shows four ranges: underweight, healthy, overweight and obese. Character Character: a student athlete showing character demonstrates - Responsibility - Accountability - Dedication and Trustworthiness - Self-Control 2

Knowledge of the game and strategies - Fitness, conditioning, and healthy behaviors Risk factors: are behaviors or conditions that increase your chance of developing a

I.T.T. Principle: a set of guidelines that help you set up a workout routine to fit your goals and fitness level while helping you get the most out of your exercise program.

3 Citizenship Civility Competence Controllable Risk Factors Citizenship: a student athlete showing citizenship demonstrates - Loyalty and Commitment - Teamwork - Role Modeling Civility: a student athlete showing civility demonstrates - Respect - Fairness - Caring Competence: a student athlete showing competence demonstrates - Skill development - Knowledge of the game and strategies - Fitness, conditioning, and healthy behaviors Risk factors: are behaviors or conditions that increase your chance of developing a disease. Controllable Risk Factors are things that you can avoid to maintain proper health. Examples: - Physical inactivity - Poor diet - Tobacco, drug or alcohol use F.I.T.T. principle F.I.T.T. Principle: a set of guidelines that help you set up a workout routine to fit your goals and fitness level while helping you get the most out of your exercise program. F.- Frequency (how often you exercise) I.- Intensity (how hard you work during exercise) T.- Time (how long you exercise) T.- Type (the kind of activity you are doing) 3

4 Fitness Goal Fitness Goal: the focus of your workout and exercise. Examples of goals: - To build muscle. - To lose fat. - To gain weight, or lose weight - To tone your muscles - To increase strength. - To improve performance. - To get in shape. To be healthier. Genetic Predisposition (inherited risk) Un-Controllable Risk Factors Health Related Fitness Components Genetic predisposition: is an inherited risk of developing a disease or condition. Having a genetic predisposition for a disease does not mean that you will get that disease, but your risk may be higher than that of the general population. Risk factors: are behaviors or conditions that increase your chance of developing a disease. Un-Controllable Risk Factors are things that you CANNOT avoid. Examples: - Age, gender, heredity and race Overall fitness is made up of 5 main components: 1. Cardiovascular Endurance is the ability of the body's circulatory and respiratory systems to supply fuel during sustained physical activity 2. Muscular strength is the ability of the muscle to exert force during an activity 3. Muscular endurance is the ability of the muscle to continue to perform without fatigue 4. Flexibility is the range of motion around a joint 5. Body composition refers to the relative amount of muscle, fat, bone, and other vital parts of the body 4

5 Skill Related Fitness Components 1. Agility: the ability to change and control the direction and position of the body while maintaining a constant, rapid motion. 2. Balance: the ability to control and stabilize the body when a person is standing still or moving. 3. Coordination: the ability to use the senses together with body parts during movement. 4. Speed: the ability to move your body or parts of your body swiftly. 5. Power: the ability to move the body parts swiftly while applying the maximum force of the muscles. 6. Reaction Time: the ability to reach or respond quickly to what you see, feel, hear. Max Heart Rate Maximum heart rate (HR max ) is the highest heart rate an individual can achieve without severe problems through exercise stress and depends on age. How to calculate Max Heart Rate: 220- your age x 0.8 = HR max Ex: = 200 x x 0.8 = 160 beats per minute (You will multiply your number by 0.8 or 0.6 based on the level of intensity you are looking to acquire. Multiply by both to get a HR max range.) Ex: = x 0.8 = 160 beats per minute = x 0.6 = 120 beats per minute Maximum Heart Rate Range for a person 20 years old would be between bpm (beats per minute) 5

Give and Go Static vs. Dynamic Stretching Major Muscle Groups A play in which a player passes to a teammate and immediately cuts toward the net or goal to receive a return pass.

6 Give and Go Static vs. Dynamic Stretching Major Muscle Groups A play in which a player passes to a teammate and immediately cuts toward the net or goal to receive a return pass. >Dynamic stretching: involves movements (such as wide arm circles) that more closely resemble what the body does during sports activities >Static stretching: involves stretching while the body is at rest, by stretching to a point of tension and holding that stretch for a few seconds to a few minutes. Major Muscle groups in the body: 1. Quadriceps (front upper leg) 2. Hamstrings (back upper leg) 3. Calves (back lower leg) 4. Chest (upper body front) 5. Back (upper body back) 6. Shoulders (upper arms, top) 7. Triceps (upper arms back) 8. Biceps (upper arms front) 9. Forearms (lower arms) 10. Trapezius (upper back) 11. Abs (core body front) 6

Arms Legs Core Back Shoulders Chest Latissimus Dorsi Trapezius

front) - seated rows - 1 arm dumbbell row Exercises: -shrugs (upper

raises Exercises: - push ups - bench press - butterfly Triceps

push ups - dips - bicep curl - tricep extension - chin ups -bench

press Exercises: - crunches - reverse crunches - stability ball

7 Arms Legs Core Back Shoulders Chest Latissimus Dorsi Trapezius Deltoids Pectoralis Exercises: - lat pull down (pull bar to the front) - seated rows - 1 arm dumbbell row Exercises: -shrugs (upper traps) - military press to the front - lateral raises - rear deltoid raises Exercises: - push ups - bench press - butterfly Triceps Biceps Forearms Hamstrings Quadriceps Calves Abdominals Exercises: - push ups - dips - bicep curl - tricep extension - chin ups -bench press Exercises: - squats - calf raises - lunges - jump rope - leg press Exercises: - crunches - reverse crunches - stability ball crunches (with rotation to engage internal and external obliques) - planks (isometric training) 7

Team Sports Football Soccer Softball Basketball Volleyball Rowing

Swimming Wrestling Track & Field Golf Bowling Lifelong Activities

Tennis Many Team Sports Team Sports Skill Review Football: -Throwing:

together Soccer: -Passing: step opposite foot, pass inside/instep of

-Receiving: trap ball with instep/inside of foot keep toe pointed up

Trap ball with bottom of foot, gentle stopping ball without putting

8 Team Sports Football Soccer Softball Basketball Volleyball Rowing Lacrosse Baseball Track & Field Individual Sports Tennis Diving and Swimming Wrestling Track & Field Golf Bowling Lifelong Activities Yoga/Pilates Biking/Cycling Hiking Swimming Running Fishing Golf Tennis Many Team Sports Team Sports Skill Review Football: -Throwing: fingers on laces, space between palm and ball, ball to ear, rotate body, follow through pinkie to leg. -Receiving: above waist=window/thumbs together, below waist=pinkies together Soccer: -Passing: step opposite foot, pass inside/instep of foot, follow through swing leg up bending knee. -Receiving: trap ball with instep/inside of foot keep toe pointed up like a check mark. Trap ball with bottom of foot, gentle stopping ball without putting pressure on ball. -Shooting: step opposite foot, strike middle of ball, toe pointed down, strike with laces of shoe, knee and body over ball (drive ball low) looking at ball when striking. 8

Volleyball: -Bump: athletic stance, bend knees, arms in a V shape, elbows locked, 1 hand fist/1 hand wrapped around, thumbs pointed down to ground.

- Set: hands above head, fingers spread out and rounded hands, look through window/tall glass of water, extend up, ball explode off of fingers, movement comes from legs.

Overhand: hold ball opposite hand, toss straight up, strike ball open hand, heel of hand, and at highest point.

- Passing: bounce pass= step opposite (1 hand pass) or same foot ( 2 hand pass), 1 bounce waist or below, pushing ball out at an angle towards ground, snap wrist, thumbs to ground follow through.

Balance and bend knees, Elbow bent, Eyes on basket, Follow through snap wrist point at basket.

9 Volleyball: -Bump: athletic stance, bend knees, arms in a V shape, elbows locked, 1 hand fist/1 hand wrapped around, thumbs pointed down to ground. Move body up with legs, gently shrug shoulders, arms do not come up above shoulders. - Set: hands above head, fingers spread out and rounded hands, look through window/tall glass of water, extend up, ball explode off of fingers, movement comes from legs. Extend arms up, superman and follow through. - Serve: underhand: hold ball opposite hand, gently toss up and strike ball underhand with a closed fist, hitting with the heel of the hand. Overhand: hold ball opposite hand, toss straight up, strike ball open hand, heel of hand, and at highest point. Basketball: -Dribble: finger-pads touching ball, ball below waist, athletic stance, gentle movement of wrist up and down. - Passing: bounce pass= step opposite (1 hand pass) or same foot ( 2 hand pass), 1 bounce waist or below, pushing ball out at an angle towards ground, snap wrist, thumbs to ground follow through. Chest pass= step opposite (1 hand pass) or same foot ( 2 hand pass) push ball from chest, straight out to partners chest, snap wrists, thumbs pointed down. -Shooting: B.E.E.F. Balance and bend knees, Elbow bent, Eyes on basket, Follow through snap wrist point at basket. Sequence: Bump, Set, Spike ( 3 hits per side) Baseball/Softball: -Throwing: Grip ball, arm back, elbow out, ball facing away from target. Step opposite foot, rotate wrist and body, throwing toward target, and follow through to leg. -Catching: Catching ball in air, eyes on ball, watch into glove. Glove pointed up in a V, grounding/fielding drop glove to ground, watch ball into glove, hand over ball, close glove. -Hitting: grip on bat, knocking knuckles lined up, elbow up, bat to shoulder, step opposite foot, rotate hips, extend arms out, swing through ball, eyes on ball. Badminton: -Serve: bring racquet back to about should height (underhand) step non-dominate foot, swing racquet forward. Hold birdie/ shuttle at waist height by feathers, drop straight down, strike and swing through the birdie. -Clearing the birdie: strike birdie high and fast, point of impact should be at the highest point, racquet above head, extending arm, flicking wrist as hitting birdie. -Drop-shot: drop shot is similar to the action of throwing a ball, Contact the shuttle as high as possible; the angle of the racket face will determine the direction of your shot, Slice or tap the shuttle as you hit it, reducing the speed of the racket head. 9

10 Warm-up: 5-10 minutes, increase heart rate, stretch Activity: stretch periodically, max heart rate, hydrate Cool-Down: 5-10 minutes, slow heart rate down to resting, stretch 10

11 Health Related Fitness Components AND Fitness Testing Fitness Component Cardiovascular Endurance Fitness Test Pacer Test Muscular Endurance Wall Sit/ Plank Hold/ Push Up Test Muscular Strength Wall Sit/ Plank Hold/ Push Up Test Flexibility Sit and Reach Test Body Composition Height and Weight Test Cardiovascular Endurance Ex: jogging, aerobics, swimming Muscaular Endurance Ex: fitness tests, how long can you perform an exercise. Muscular Strength Ex: weight lifting, how much force can the muscle exert. Flexibility Ex: stretching, yoga, muscle elasticity. Body Composition Ex: Muscle mass compared to fat mass in your body. (BMI) 11

and fatigue. 2) Look at the rating scale while you are engaging in an activity.

12 Rate of Perceived Exertion: 1) While doing physical activity, we want you to rate your perception of exertion. This feeling should reflect how heavy and strenuous the exercise feels to you, combining all sensations and feelings of physical stress, effort, and fatigue. 2) Look at the rating scale while you are engaging in an activity. 3) This will give you a good idea of the intensity level of your activity, and you can use this information to speed up or slow down your movements to reach your desired range. 12

13 Rule #1: "We will not bully others." > Think to yourself... Have you ever been teasing in a way that was fun, and in a way that was not fun and hurtful? Know and Understand the difference... Bullying is a repeated action. This can be happening in person or through digital media. Rule #3: "We will try to include students who are left out." >Think to yourself... - How did you feel when you were left out of something? -What can you do to be more inclusive of people? Olweus Anti-Bullying Rule #2: "We will try to help students who are bullied." > Don't be a bystander, be involved. Some non-violent ways to interevene... - Directly: tell bully to stop. -Get help from an adult. -Stand along side, be a friend and don't join the bullying. Rule #4: "If we know that somebody is being bullied, we will tell an adult at school or at home." > Bullying is interfering with our daily learning process and need to come to a STOP. > Report a bullying situation to an adult, school administrator, teacher, parent. > Also report anonymously online, SPRIGEO, on the school website. Check Equipment Follow Directions Safety in P.E. Check Surroundings Self Control and Responsibility 13

14 Games types: - Travel -Recreational - School Sports - Individual -Team Places to play: - Boys and Girls Club - YMCA - Park -House - School - Church Community Resources Health: - Doctors -School Nurse - Specialist -Library (reference) Nutrition: - Dietitian - Health or P.E. teacher - Doctor -School Nurse -Web/Online (reference) 14

15 Quiz #1: Muscle Group Matching Directions: Match the muscle group to the coordinating part of the body by writing the correct letter next to the part of the body. Parts of the Body 1. Upper Leg, Front 2. Upper Leg, Back 3. Upper Arms, Top 4. Upper Arms, Back 5. Upper Arms, Front 6. Core Body, Front 7. Upper Back 8. Lower Arms 9. Lower Leg, Back Muscle Group A. Forearms B. Calves C. Shoulders/Deltoids D. Chest/Pectoralis Major E. Back F. Biceps G. Hamstrings H. Quadriceps I. Triceps J. Trapezius K. Abdominals 10. Upper Body, Front 11. Upper Body, Back 15

16 Quiz #2: Health Related Fitness Components Directions: Match each definition given with the correct skill related or heath related fitness component from the word bank provided. Word Bank > Cardiovascular Endurance > Muscular Strength > Body Composition > Muscular Endurance > Flexibility 1. is the ability of the body's circulatory and respiratory systems to supply fuel during sustained physical activity. 2. is the ability of the muscle to exert force during an activity. 3. is the ability of the muscle to continue to perform without fatigue. 4. is the range of motion around a joint. 5. refers to the relative amount of muscle, fat, bone, and other vital parts of the body. 16

17 Quiz #3: The 4 C s of Athletic Excellence Directions: Match each example with the best C of athletic excellence by writing the number next to the example on the blank line provided. 1. Character 3. Citizenship 2. Civility 4. Competence A student athlete that demonstrates knowledge of the game and game strategies, and has good healthy behaviors with nutrition and fitness. A student athlete that demonstrates excellent role modeling, teamwork, loyalty and commitment in the school and community setting. A student athlete that demonstrates fairness and respect to all. A student athlete that demonstrates responsibility, accountability, self-control, and trustworthiness. 17

18 Quiz #4: Skill Related Fitness Components Directions: Match each definition given with the correct skill related or heath related fitness component from the word bank provided. Word Bank > Power > Coordination > Agility > Reaction Time > Speed > Balance 1. the ability to change and control the direction and position of the body while maintaining a constant, rapid motion. 2. the ability to control and stabilize the body when a person is standing still or moving. 3. the ability to use the senses together with body parts during movement. 4. the ability to move your body or parts of your body swiftly. 5. the ability to move the body parts swiftly while applying the maximum force of the muscles. 6. the ability to reach or respond quickly to what you see, feel, hear. 18

19 Short Answer: Directions: Answer the following questions in complete sentences. Please be neat and use correct punctuations. 1.) Write the best definition of good sportsmanship, and list 2 examples of what good sportsmanship would look like in a physical education class. 19

20 2.) Name a career or professional where a person would benefit from being physically and mentally fit. What are some of the benefits to being physically fit? 20

21 3.) Fill in the following chart using your knowledge of the 5 Components of Fitness, the fitness tests we perform in P.E. and a muscle group that you could focus on if possible. *(Note: some fitness components may not test a specific muscle group)* Fitness Component Fitness Test Muscle Group Word Bank: (use all that apply, you may use multiple tests and muscle groups for each fitness component) > Flexibility > Pacer Test > Deltoids > Body Composition > Wall Sit > Biceps > Muscular Strength > Push-Up Test > Quadriceps > Cardiovascular Endurance > Sit & Reach > Pectoralis > Muscular Endurance > Height & Weight > Hamstrings > Plank Hold > Triceps 21

Exercise for Health Aging

Exercise for Health Aging General Training Guidelines Perform workouts two or three days per week Allow for at least one day of rest in between workouts Include exercises in each workout that use different