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Course description: This coeducational course is aimed to develop the physically educated student. A physically educated student shall demonstrate competency in the following areas: motor skills, motor learning concepts, an active lifestyle, physical fitness, personal and social skills, diversity and values related to physical activity. Grades are based on ones participation, assignments, skill tests, quizzes and final projects. Scheduled units: Football, Volleyball, Wrestling, Table Tennis, Badminton, Floor Hockey, Basketball, Team handball, Soccer, Frisbee, Softball, Golf, Intro to Weight Training, Fitnessgram, Rec. Games Assessment/evaluation/grading policy: A students grade in physical education is heavily dependent on being on time, dressing down, and participating fully. Participation %40 (effort & behavior) Preparation %10 (Gym Shirt, Shorts/Sweat pants, Athletic shoes, Workbook, Pen/Pencil) Assignments %10 (Notebook replacement cost $5.00) Quizzes %10 Skill Tests %15 Final Project %15 Participation is evaluated as follows: See page 2, Participation Rubric Tardy 3 times in a quarter = Detention Late assignments may be turned in, up to one week past the due date, at a 30% penalty. Missed tests and quizzes, due to an excused absence, must be made up during FLEX, within one week. Missed participation points, due to an excused absence, must be made up within one week. Use the form on pgs. 84-85 Grading Scale 90%-100%=A 80%-89%=B 70%-79%=C 60%-69%=D < 60% = F
Behavioral expectations: -Students are expected to be on time -Students are expected to participate to the best of their abilities. -Students are expected to be good listeners and are encouraged to ask questions. -Students are expected to display tolerance and respect for others. -No food/drink in class -Students are to leave electronic devices in their lockers, failure to comply will result in confiscation and detention. -Students are expected to take care of all necessities before roll call (use restroom, locker, etc.) -Students are expected to come prepared. -Wearing your P.E. uniform and tennis shoes is required. (T-shirt replacement cost $8.50) -Students are expected to leave backpacks/bags in their locker
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Tardy Off task at least once Above average day Above average effort Respectful
Solid
Lacking in Sportsmanship Redirect once Completed workout Helpful Cleans up at end of class
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Citizenship Issues Off task twice Average effort Respectful
Average
Going through the motions Avoiding challenge Nothing Special Redirected twice
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Poor effort Multiple off task Respect issues Language issues
Sluggish
Redirected multiple times Non-dress Swearing Sitting Idle
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Disruptive to other students Lacking in safety Must be pulled away from activity
Passive
Leaving class for an extended time Disregard for others safety or well being Inappropriate talk
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No longer allowed to participate Choosing to not participate No demonstration of skill
Vacant
Leaving class without permission Non-dressed and being inactive Absent
COURSE GOAL: The general course goal is to enhance the basic components of wellness to promote a balanced lifestyle. The emphasis will be on physical, social, and mental development by participating in a variety of sports, lifetime fitness activities, improving individual fitness skills, written assessments and actively developing a health enhancing lifestyle.
STUDENTS WILL: Safely participate in activities that involve risk, cooperation, etiquette, and problem-solving skills in a co-educational setting. Develop a variety of sports skills and lifetime activities. Become more self-directed and responsible for their actions. Understand and monitor their personal fitness level through learning concepts and participating in regular physical fitness activities. Enjoy success and cooperation while interacting with others during physical activity.
Confidence
feeling confident in their ability as learners, having the courage to take risks, applying what they have learned and making appropriate decisions and choices cooperating, collaborating and leading or following as the situation demands being creative and imaginative in their thinking and in their approach to problems and dilemmas being curious about the nature of learning and of the world, its people and cultures imaginatively projecting themselves into another's situation, in order to understand his/her thoughts, reasoning and emotions enjoying learning
Cooperation Creativity
Curiosity Empathy
Enthusiasm
Sportsmanship
If you're into sports, you've seen it happen. You've probably even experienced it: Football players shaking hands after four quarters of knocking each other around. Tennis players leaping over the net to shake hands with their opponents after a hard-fought match. Soccer players exchanging jerseys after an intense 90 minutes. Even boxers touching gloves at the beginning of each round, then hugging each other after beating each other into a pulp for 12 rounds. It seems like competitors in every event, from spelling bees to hockey, behave this way. What's going on? It's all part of sportsmanship, a great tradition in sports and competition that means playing clean and handling both victory and defeat with grace, style, and dignity. What Is Sportsmanship? Sportsmanship is defined as: playing fair following the rules of the game respecting the judgment of referees and officials treating opponents with respect Some people define good sportsmanship as the "golden rule" of sports in other words, treating the people you play with and against as you'd like to be treated yourself. You demonstrate good sportsmanship when you show respect for yourself, your teammates, and your opponents, for the coaches on both sides, and for the referees, judges, and other officials. But sportsmanship isn't just reserved for the people on the field. Cheerleaders, fans, and parents also need to be aware of how they behave during competition. Sportsmanship is a style and an attitude, and it can have a positive influence on everyone around you. Win or Lose, Sportsmanship Helps You Get Through In the last few years, taunting, trash-talking, gloating, and cheap shots have become all too common in sports. You've probably seen athletes who take their own successes too seriously, too. They celebrate a goal with a prolonged victory dance or constantly brag about their abilities. This is the exact opposite of what sportsmanship is all about. This kind of behavior might make you feel tough or intimidating to an opponent, but keep in mind it can also cause you to lose the match. Plenty of games have been lost to penalties gathered from "unsportsmanlike conduct." Everyone feels great when they win, but it can be just as hard to be a good sport when you've won a game as when you've lost one. Good sportsmanship takes maturity and courage when you work really hard at a sport, it's not easy to admit you made a bad play or that someone has more skills than you. In competition as in life you may not always win but you can learn something from losing, too. It's pretty tough to lose, so it definitely doesn't help matters if someone continues taunting you or your team after the competition is over. Sometimes it's hard to swallow your pride and walk on. But there's always the next match. When you do lose and it will happen don't take it out on your opponent, blame the officials, or blame your team. Take it in stride. When you lose, lose with class. Being proud of how you performed, or at least being aware of things you need to improve for next time, is key. When it comes to losing, good sportsmanship means congratulating the winners promptly
and willingly. Also, it means accepting the game's outcome without complaint and without excuses, even if you sometimes might suspect the referees made some questionable calls. When you win, the trick is to be a gracious and generous winner. Good sportsmanship means acknowledging victories without humiliating opponents, being quietly proud of success, and letting victories speak for themselves. Even if you win by a landslide, good sportsmanship means still finding ways to compliment your opponents. Practicing Good Sportsmanship So what does it take to demonstrate good sportsmanship in real-life situations? Here are some examples of things you can do: Learn as much as you can about your sport. Play by its rules. Show up for practice, work hard, and realize that on a team, everyone deserves a chance to play. Talk politely and act courteously toward everyone before, during, and after games and events. That includes your teammates, your opponents, your coaches and their coaches, the officials presiding over the game, and even spectators (who can sometimes be loud about their opinions). Stay cool. Even if others are losing their tempers, it doesn't mean you have to. Remind yourself that no matter how hard you've practiced and played, it is, after all, just a game. Avoid settling disputes with violence. If you're in a difficult situation or someone's threatening you, seek help immediately from your coach or from an official. Remember, too, that if you respond with violence you could get penalized, which could hurt your chances of winning. Cheer your teammates on with positive statements and avoid trash-talking the other team. Acknowledge and applaud good plays, even when someone on the other team makes them. When officials make a call, accept it gracefully even if it goes against you. Remember that referees may not be right every time but they're people who are doing their best, just as you are. Whether you win or lose, congratulate your opponents on a game well played. Fair and Fun Good sportsmanship means not having a "win at any cost" attitude. Most athletes who don't have a "win at any cost" attitude are more likely to talk about how much they love their sport and how much personal satisfaction and enjoyment they get from participation. Most people won't go on to play professional sports, and only a few will win scholarships to play at college. But many forget to have a good time during the years they do play because they're so focused on winning. And, unfortunately, parents and coaches sometimes put too much pressure on athletes, emphasizing winning at all costs. So although it's great to be a champion, it's even better to have enjoyed the process of trying to reach the top. It's best to play fair while having fun. Sportsmanship Off the Field Learning good sportsmanship means finding that the positive attitude learned on the field carries over into other areas of life. At school, for example, you're able to appreciate the contributions made by classmates and know how to work as part of a team to complete a project. You may enjoy more success at work as well, because a big part of learning good sportsmanship is learning to be respectful of others, including customers and coworkers.
13. Cardio-respiratory endurance activities must be done five times per week to get any benefit. _______ 14. The target heart rate for a healthy person is 60% to 80% of their maximum heart rate. 15. Cool down periods are just as important as warm up periods. 16. A weight training program is best used for building muscular endurance. 17. The warm up and stretching period need not be more than one or two minutes. 18. Participating in an activity program where everyone exercises at the same intensity and frequency can be dangerous. 19. Regular exercise can slow down the aging process. 20. There is very little relationship between physical fitness and academic performance. 21. The number of calories burned during exercise depends on the type and intensity of the exercise. 22. An obese person uses the same number of calories as a light person during comparable exercise periods. 23. A persons health related fitness refers to how that persons body looks . 24. Exercise workouts should be at least 30 min. to provide any benefit. 25. The benefits of regular exercise are reduced as you get older. _______ _______ _______ _______
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MY PE GOAL
Write a challenging but obtainable PE goal. Your goal needs to focus around some aspect of our PE class (fitness scores, dressing down, participation, effort, attitude, etc.). Once you have set your goal, list three ways that you will work toward accomplishing the goal. These may be things done in PE or outside of class. *Make sure your goal(s)/sub goal(s) are specific realistic and measurable (SMART)
GOAL: ____________________________________________________________________
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Types of Flexibility
Many people are unaware of the fact that there are different types of flexibility. These different types of flexibility are grouped according to the various types of activities involved in athletic training. The ones which involve motion are called dynamic and the ones which do not are called static. The different types of flexibility are: Dynamic flexibility (also called kinetic flexibility) is the ability to perform dynamic (or kinetic) movements of the muscles to bring a limb through its full range of motion in the joints. Static-active flexibility (also called active flexibility) is the ability to assume and maintain extended positions using only the tension of the agonists and synergists while the antagonists are being. For example, lifting the leg and keeping it high without any external support (other than from your own leg muscles). Static-passive flexibility (also called passive flexibility) is the ability to assume extended positions and then maintain them using only your weight, the support of your limbs, or some other apparatus (such as a chair or a bar). Note that the ability to maintain the position does not come solely from your muscles, as it does with static-active flexibility. Being able to perform the splits is an example of static-passive flexibility. Research has shown that active flexibility is more closely related to the level of sports achievement than is passive flexibility. Active flexibility is harder to develop than passive flexibility (which is what most people think of as "flexibility"); not only does active flexibility require passive flexibility in order to assume an initial extended position, it also requires muscle strength to be able to hold and maintain that position.
Exercise Order
Many people are unaware of the fact that the order in which you perform your stretching exercises is important. Quite often, when we perform a particular stretch, it actually stretches more than one group of muscles: the muscles that the stretch is primarily intended for, and other supporting muscles that are also stretched but which do not receive the "brunt" of the stretch. These supporting muscles usually function as synergists for the muscles being stretched. This is the basis behind a principle that SynerStretch calls the interdependency of muscle groups. Before performing a stretch intended for a particular muscle, but which actually stretches several muscles, you should first stretch each of that muscle's synergists. The benefit of this is that you are able to better stretch the primary muscles by not allowing the supporting muscles the opportunity to be a limiting factor in how "good" a stretch you can attain for a particular exercise. Ideally, it is best to perform a stretch that isolates a particular muscle group, but this is not always possible. According to SynerStretch: "by organizing the exercises within a stretching routine according to the principle of interdependency of muscle groups, you minimize the effort required to perform the routine, and maximize the effectiveness of the individual exercises." This is what Health For Life (in all of their publications) calls synergism: "combining elements to create a whole that is greater than the mere sum of its parts." For example, a stretch intended primarily for the hamstrings may also make some demands upon the calves and buttocks (and even the lower back) but mostly, it stretches the hamstrings. In this case, it would be beneficial to stretch the lower back, buttocks, and calves first (in that order, using stretches intended primarily for those muscles) before they need to be used in a stretch that is intended primarily for the hamstrings. As a general rule, you should usually do the following when putting together a stretching routine: stretch your back (upper and lower) first stretch your sides after stretching your back stretch your buttocks before stretching your groin or your hamstrings stretch your calves before stretching your hamstrings stretch your shins before stretching your quadriceps (if you do shin stretches) stretch your arms before stretching your chest Being "loose" in the upper body does not mean you will have a "loose" lower body. Furthermore, according to SynerStretch, flexibility in a joint is also "specific to the action performed at the joint (the ability to do front splits doesn't imply the ability to do side splits even though both actions occur at the hip)."
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Isolation
Ideally, a particular stretch should work only the muscles you are trying to stretch. Isolating the muscles worked by a given stretch means that you do not have to worry about having to overcome the resistance offered by more than one group of muscles. In general, the fewer muscles you try to stretch at once, the better. For example, you are better off trying to stretch one hamstring at a time than both hamstrings at once. By isolating the muscle you are stretching, you experience resistance from fewer muscle groups, which gives you greater control over the stretch and allows you to more easily change its intensity. As it turns out, the splits is not one of the best stretching exercises. Not only does it stretch several different muscle groups all at once, it also stretches them in both legs at once.
Leverage
Having leverage during a stretch means having sufficient control over how intense the stretch becomes, and how fast. If you have good leverage, not only are you better able to achieve the desired intensity of the stretch, but you do not need to apply as much force to your outstretched limb in order to effectively increase the intensity of the stretch. This gives you greater control. According to SynerStretch, the best stretches (those which are most effective) provide the greatest mechanical advantage over the stretched muscle. By using good leverage, it becomes easier to overcome the resistance of inflexible muscles (the same is true of isolation). Many stretching exercises (good and bad) can be made easier and more effective simply by adjusting them to provide greater leverage.
Risk
Although a stretch may be very effective in terms of providing the athlete with ample leverage and isolation, the potential risk of injury from performing the stretch must be taken into consideration. Once again, SynerStretch says it best: Even an exercise offering great leverage and great isolation may still be a poor choice to perform. Some exercises can simply cause too much stress to the joints (which may result in injury). They may involve rotations that strain tendons or ligaments, or put pressure on the disks of the back, or contain some other twist or turn that may cause injury to seemingly unrelated parts of the body.
Types of Stretching
Just as there are different types of flexibility, there are also different types of stretching. Stretches are either dynamic (meaning they involve motion) or static (meaning they involve no motion). Dynamic stretches affect dynamic flexibility and static stretches affect static flexibility (and dynamic flexibility to some degree). The different types of stretching are:
Ballistic Stretching
Ballistic stretching uses the momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion. This is stretching, or "warming up", by bouncing into (or out of) a stretched position, using the stretched muscles as a spring which pulls you out of the stretched position. (e.g. bouncing down repeatedly to touch your toes.) This type of stretching is not considered useful and can lead to injury. It does not allow your muscles to adjust to, and relax in, the stretched position. It may instead cause them to tighten up by repeatedly activating the stretch reflex.
Dynamic Stretching
Dynamic stretching, according to Kurz, "involves moving parts of your body and gradually increasing reach, speed of movement, or both." Do not confuse dynamic stretching with ballistic stretching! Dynamic stretching consists of controlled leg and arm swings that take you (gently!) to the limits of your range of motion. Ballistic stretches involve trying to force a part of the body beyond its range of motion. In dynamic stretches, there are no bounces or "jerky" movements. An example of dynamic stretching would be slow, controlled leg swings, arm swings, or torso twists. Dynamic stretching improves dynamic flexibility and is quite useful as part of your warm-up for an active or aerobic workout (such as a dance or martial-arts class). According to Kurz, dynamic stretching exercises should be performed in sets of 8-12 repetitions. Be sure to stop when and if you feel tired. Tired muscles have less elasticity which
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decreases the range of motion used in your movements. Continuing to exercise when you are tired serves only to reset the nervous control of your muscle length at the reduced range of motion used in the exercise (and will cause a loss of flexibility). Once you attain a maximal range of motion for a joint in any direction you should stop doing that movement during that workout. Tired and overworked muscles won't attain a full range of motion and the muscle's kinesthetic memory will remember the repeated shorted range of motion, which you will then have to overcome before you can make further progress.
Active Stretching
Active stretching is also referred to as static-active stretching. An active stretch is one where you assume a position and then hold it there with no assistance other than using the strength of your agonist muscles. For example; bringing your leg up high and then holding it there without anything, (other than your leg muscles themselves), to keep the leg in that extended position. The tension of the agonists in an active stretch helps to relax the muscles being stretched (the antagonists) by reciprocal inhibition. Active stretching increases active flexibility and strengthens the agonistic muscles. Active stretches are usually quite difficult to hold and maintain for more than 10 seconds and rarely need to be held any longer than 15 seconds. Many of the movements (or stretches) found in various forms of yoga are active stretches.
Passive Stretching
Passive stretching is also referred to as relaxed stretching, and as static-passive stretching. A passive stretch is one where you assume a position and hold it with some other part of your body, or with the assistance of a partner or some other apparatus. For example, bringing your leg up high and then holding it there with your hand. The splits is an example of a passive stretch (in this case the floor is the "apparatus" that you use to maintain your extended position). Slow, relaxed stretching is useful in relieving spasms in muscles that are healing after an injury. Obviously, you should check with your doctor first to see if it is okay to attempt to stretch the injured muscles. Relaxed stretching is also very good for "cooling down" after a workout and helps reduce post-workout muscle fatigue, and soreness.
Static Stretching
Many people use the term "passive stretching" and "static stretching" interchangeably. However, there are a number of people who make a distinction between the two. According to M. Alter, Static stretching consists of stretching a muscle (or group of muscles) to its farthest point and then maintaining or holding that position, whereas Passive stretching consists of a relaxed person who is relaxed (passive) while some external force (either a person or an apparatus) brings the joint through its range of motion.
Isometric Stretching
Isometric stretching is a type of static stretching (meaning it does not use motion) which involves the resistance of muscle groups through isometric contractions (tensing) of the stretched muscles. The use of isometric stretching is one of the fastest ways to develop increased static-passive flexibility and is much more effective than either passive stretching or active stretching alone. Isometric stretches also help to develop strength in the "tensed" muscles (which helps to develop static-active flexibility), and seems to decrease the amount of pain usually associated with stretching. The most common ways to provide the needed resistance for an isometric stretch are to apply resistance manually to one's own limbs, to have a partner apply the resistance, or to use an apparatus such as a wall (or the floor) to provide resistance. Isometric stretching is not recommended for children and adolescents whose bones are still growing.
PNF Stretching
PNF stretching is currently the fastest and most effective way known to increase static-passive flexibility. PNF is an acronym for proprioceptive neuromuscular facilitation. It is not really a type of stretching but is a technique of combining passive stretching and isometric stretching in order to achieve maximum static flexibility. Actually, the term PNF stretching is itself a misnomer. PNF was initially developed as a method of rehabilitating stroke victims. PNF refers to any of several post-isometric relaxation stretching techniques in which a muscle group is passively stretched, then contracts isometrically against resistance while in the stretched position, and then is passively stretched again through the resulting increased range of motion. PNF stretching usually employs the use of a partner to provide resistance against the isometric contraction and then later to passively take the joint through its increased range of motion. It may be performed, however, without a partner, although it is usually more effective with a partner's assistance. Like isometric stretching, PNF stretching is also not recommended for children and people whose bones are still growing
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How to Stretch
When done properly, stretching can do more than just increase flexibility. According to M. Alter, benefits of stretching include: enhanced physical fitness enhanced ability to learn and perform skilled movements increased mental and physical relaxation enhanced development of body awareness reduced risk of injury to joints, muscles, and tendons reduced muscular soreness reduced muscular tension increased suppleness due to stimulation of the production of chemicals which lubricate connective tissues reduced severity of painful menstruation (dysmenorrhea) in females Unfortunately, even those who stretch do not always stretch properly and hence do not reap some or all of these benefits. Some of the most common mistakes made when stretching are: improper warm-up inadequate rest between workouts overstretching performing the wrong exercises performing exercises in the wrong (or sub-optimal) sequence In this chapter, we will try to show you how to avoid these problems, and others, and present some of the most effective methods for realizing all the benefits of stretching. Warming Up Stretching is not warming up! It is, however, a very important part of warming up. Warming up is quite literally the process of "warming up" (i.e., raising your core body temperature). A proper warm-up should raise your body temperature by one or two degrees Celsius (1.4 to 2.8 degrees Fahrenheit) and is divided into three phases: 1. General warm-up 2. Stretching 3. Sport-specific activity
It is very important that you perform the general warm-up before you stretch. It is not a good idea to attempt to stretch before your muscles are warm (something which the general warm-up accomplishes). Warming up can do more than just loosen stiff muscles; when done properly, it can actually improve performance. On the other hand, an improper warm-up, or no warm-up at all, can greatly increase your risk of injury from engaging in athletic activities. It is important to note that active stretches and isometric stretches should not be part of your warm-up because they are often counterproductive. The goals of the warm-up are (according to Kurz): "an increased awareness, improved coordination, improved elasticity and contractibility of muscles, and a greater efficiency of the respiratory and cardiovascular systems." Active stretches and isometric stretches do not help achieve these goals because they are likely to cause the stretched muscles to be too tired to properly perform the athletic activity for which you are preparing your body. General Warm-Up The general warm-up is divided into two parts: 1. Joint rotations 2. Aerobic activity These two activities should be performed in the order specified above.
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Joint Rotations The general warm-up should begin with joint-rotations, starting either from your toes and working your way up, or from your fingers and working your way down. This facilitates joint motion by lubricating the entire joint with synovial fluid. Such lubrication permits your joints to function more easily when called upon to participate in your athletic activity. You should perform slow circular movements, both clockwise and counter-clockwise, until the joint seems to move smoothly. You should rotate the following (in the order given, or in the reverse order): 1. Fingers and knuckles 2. Wrists 3. Elbows 4. Shoulders 5. Neck 6. Trunk/waist 7. Hips 8. Legs 9. Knees 10. Ankles 11. Toes Aerobic Activity After you have performed the joint rotations, you should engage in at least five minutes of aerobic activity such as jogging, jumping rope, or any other activity that will cause a similar increase in your cardiovascular output (i.e., get your blood pumping). The purpose of this is to raise your core body temperature and get your blood flowing. Increased blood flow in the muscles improves muscle performance and flexibility and reduces the likelihood of injury. Warm-Up Stretching The stretching phase of your warm-up should consist of two parts: 1. Static stretching 2. Dynamic stretching It is important that static stretches be performed before any dynamic stretches in your warm-up. Dynamic stretching can often result in overstretching, which damages the muscles. Performing static stretches first will help reduce this risk of injury. Static Warm-Up Stretching Once the general warm-up has been completed, the muscles are warmer and more elastic. Immediately following your general warm-up, you should engage in some slow, relaxed, static stretching. You should start with your back, followed by your upper body and lower body, stretching your muscles in the following order: 1. Back 2. Sides (external obliques) 3. Neck 4. Forearms and wrists 5. Triceps 6. Chest 7. Buttocks 8. Groin (adductors) 9. Thighs (quadriceps and abductors) 10. Calves 11. Shins 12. Hamstrings 13. Instep Some good static stretches for these various muscles may be found in most books about stretching. Unfortunately, not everyone has the time to stretch all these muscles before a workout. If you are one such person, you should at least take the time to stretch all the muscles that will be heavily used during your workout.
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Dynamic Warm-Up Stretching Once you have performed your static stretches, you should engage in some light dynamic stretching: leg-raises, and arm-swings in all directions. According to Kurz, you should do "as many sets as it takes to reach your maximum range of motion in any given direction", but do not work your muscles to the point of fatigue. Remember -- this is just a warm-up, the real workout comes later. Some people are surprised to find that dynamic stretching has a place in the warm-up. But think about it: you are "warming up" for a workout that is (usually) going to involve a lot of dynamic activity. It makes sense that you should perform some dynamic exercises to increase your dynamic flexibility. Sport-Specific Activity The last part of your warm-up should be devoted to performing movements that are a "watered-down" version of the movements that you will be performing during your athletic activity. The last phase of a warm-up should consist of the same movements that will be used during the athletic event but at a reduced intensity. Such sport-specific activity is beneficial because it improves coordination, balance, strength, and response time, and may reduce the risk of injury. Cooling Down Stretching is not a legitimate means of cooling down. It is only part of the process. After you have completed your workout, the best way to reduce muscle fatigue and soreness (caused by the production of lactic acid from your maximal or near-maximal muscle exertion) is to perform a light warm-down. This warm-down is similar to the second half of your warm-up (but in the reverse order). The warm-down consists of the following phases: 1. Sport-specific activity 2. Dynamic stretching 3. Static stretching Ideally, you should start your warm-down with about 10-20 minutes of sport-specific activity (perhaps only a little more intense than in your warm-up). In reality however, you may not always have 10-20 minutes to spare at the end of your workout. You should, however, attempt to perform at least 5 minutes of sport-specific activity in this case. The sport-specific activity should immediately be followed by stretching: First perform some light dynamic stretches until your heart rate slows down to its normal rate, then perform some static stretches. Sport-specific activity, followed by stretching, can reduce cramping, tightening, and soreness in fatigued muscles and will make you feel better. According to HFLTA, "light warm-down exercise immediately following maximal exertion is a better way of clearing lactic acid from the blood than complete rest." Furthermore, if you are still sore the next day, a light warm-up or warm-down is a good way to reduce lingering muscle tightness and soreness even when not performed immediately after a workout.
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1.
2.
3.
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_________________________ is the ability to perform dynamic movements of the muscles to bring a limb through its full range of motion in the joints.
5.
6.
_________________________is the ability to assume and maintain extended positions using only the tension of the agonists and synergists while the antagonists are being stretched.
7.
Lifting the leg and keeping it high without any external support is an example of______________________.
8.
9.
_________________________is the ability to assume extended positions and then maintain them using only your weight, the support of your limbs, or some other apparatus.
12. _______________flexibility requires _______________ flexibility in order to assume an initial extended position, it also requires muscle strength to be able to hold and maintain that position.
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6. _________________________ involves moving parts of your body and gradually increasing reach, speed of movement, or both. 7. _________________________ consists of controlled leg and arm swings that take you (gently!) to the limits of your range of motion. 8. 9. In_________________________, there are no bounces or "jerky" movements. An example of_________________________ would be slow, controlled leg swings, arm swings, or torso twists.
10. _________________________ is quite useful as part of your warm-up for an active or aerobic workout (such as a dance or martial-arts class). 11. Active stretching is also referred to as _________________________. 12. An _________________________ is one where you assume a position and then hold it there with no assistance other than using the strength of your agonist muscles. 13. Bringing your leg up high and then holding it there without anything (other than your leg muscles themselves) to keep the leg in that extended position is an example ________________________. 14. Active stretching increases active flexibility and strengthens the _________________________muscles. 15. Many of the movements (or stretches) found in various forms of yoga are _________________________. 16. Passive stretching is also referred to as_________________________, and as_________________________. 17. _________________________ is where you assume a position and hold it with some other part of your body, or with the assistance of a partner or some other apparatus. 18. Bringing your leg up high and then holding it there with your hand is an example of _________________________. 19. The splits is an example of a _________________________. 20. _________________________ is very good for "cooling down" after a workout and helps reduce post-workout muscle fatigue, and soreness.
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How much fluid is enough? General guideline = 8oz every 15 minutes of exercise. This doesnt fully account for differences in sweat rates (usual range is 1.0 to 2.0 L per hour of exercise) but its a reasonable starting point. Consider checking pre-exercise and post-exercise body weight. CAUTION: 1) Workout weight loss over 3% of their body weight or 2) Failure to regain previous days weight loss by workout time the next day
What type of fluid is best? Cold fluid is best. Plain water is adequate to keep the athlete hydrated. Electrolyte sports drinks can improve endurance during exercise lasting greater than 1 hour. Fruit juices and soft drinks may cause gastrointestinal distress.
What about pre-practice fluids? Hyper hydration before hot-weather exercise is recommended. General guideline = 16 oz or 1/2L 2 hours before workout. A pre-practice sports drink may improve performance and be particularly useful for sports activities that last less than an hour and in which drinking is minimal.
What about salt? There is no role for salt tablets. Sodium replacement maximizes rehydration so it is more important for fluid restoration after exercise. Sports drinks may have suboptimal sodium content but they are better than water. Athletes can enhance rehydration by ingesting higher sodium-contained foods during the post-exercise period.
Call out Sports Medicine Consult Line at 418-5353 if you have any questions.
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Water or Coke?
Water: 1. 1.75% of Americans are chronically dehydrated. 2. In 37% of Americans, the thirst mechanism is so weak that it is often mistaken as hunger. 3. Even mild dehydration will slow down ones mechanism as much as 3%. 4. One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study. 5. Lack of water, the #1 trigger of daytime fatigue 6. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of suffers. 7. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic health, and difficulty focusing on the computer screen or on a printed page. 8. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer. And Now For The Properties of COKE: 1. In many states (In the USA) the highway patrol carries two gallons of coke in the truck to remove blood from the highway after a car accident 2. You can put a T-bone steak inn a bowl of coke and itll be gone in 2 days 3. To clean a toilet: Pour a can of Coca-Cola into the toilet bowl and let the real thing sit for one hour, then flush clean. The citric acid in Coke removes stains from vitreous China. 4. To remove rust spots from chrome car bumpers: Rub the bumper with a rumpled-up piece of Reynolds Wrap aluminum foil dipped in Coca-Cola. 5. To clean corrosion from car battery terminals: Pour a can of Coca-Cola over the terminals to bubble away the corrosion. 6. To loosen a rusted bolt: Applying a cloth soaked in Coca-Cola to the rusted bolt for several minutes. 7. To bake a moist ham: Empty a can of Coca-Cola into the baking pan, wrap the ham in aluminum foil, and bake. Thirty minutes before the ham is finished, remove the foil, allowing the drippings to mix with the Coke for sumptuous brown gravy. 8. To remove grease from clothes: Empty a can of coke into a load of greasy clothes, as detergent, and run through a regular cycle. The Coca-Cola will help loosen the grease stains. 9. It will also clean road haze from your windshield For your information: 1. The active ingredient in Coke is phosphoric acid. Its PH is 2.8. it will dissolve a nail in about 4 days. Phosphoric acid also leaches calcium from bones and is a major contributor to the rising increase in osteoporosis. 2. To carry Coca-Cola syrup (the concentrate) the commercial truck must use the Hazardous material place cards reserved for Highly corrosive materials. 3. The distributions of coke have been using it to clean the engines of their trucks for about 20 years!
Now, the question is, would you like a coke or a glass of water?
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Types of Exercise
Exercise is generally categorized into two types. These two types are called aerobic and anaerobic exercise. One builds muscular endurance and the other builds muscular strength. Aerobic exercise is vigorous activity that uses continuous oxygen and usually lasts longer than 20 minutes. Anaerobic exercise is intense physical activity in which the bodys exercise in short spurts without the need for oxygen. Anaerobic exercise such as 100-meter sprints and weight lifting will build muscular strength and the overall power of a muscle. For the muscle to keep getting stronger, it is necessary that you gradually increase how often, how hard and how long you use the particular muscle group. Anaerobic training can improve muscular endurance and flexibility but is best for explosive activities such as sprinting, throwing, and jumping. Warning: This type of training can also cause injury to a poorly trained muscle, or improperly conditioned or warmed up muscle. Correct technique, progressing slowly maintaining flexibility is essential for safe training. Examples of Anaerobic Activities: Weight lifting, Short sprints, Pole vaulting High jumping, Discus throwing
Aerobic exercise such as brisk walking, jogging, dancing, cycling and other nonstop vigorous exercises requires greater demand for oxygen to provide the muscle with the energy to continue over a long period of time. While it can improve the strength & flexibility, it is the best type of exercise for developing cardio respiratory endurance. This kind of exercise increases the lungs capacity to hold air and the heart muscles ability to pump a larger volume of blood in a single beat. With more efficient use of energy in the skeletal muscles, stroke volume, and lung capacity, the body will be able to last longer in an activity.
Examples of Aerobic Activities: Jogging, Distance swimming, Cycling, Dancing Roller-blading, Skating, Power walking
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3. In your own words, briefly describe the basic difference between aerobic and anaerobic exercise.
4. Cardio-respiratory & muscular endurance is developed by _____________________ exercise. 5. Muscular strength is developed by _______________________ exercise. 6. What is the major danger of anaerobic exercise & why?
7. Give two examples of activities/sports that you might participate in for each type of exercise. a. aerobic: b. anaerobic:
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Flexibility is: the ability to move a body part through a full range of motion. It is essential in carrying out most daily tasks, playing sports, and helping to prevent lower back pain.
Muscular strength: is the ability to exert force against resistance. Strong muscles provide better protection of body joints, resulting in fewer sprains, strains, and muscular difficulties.
Muscular endurance: is the ability of muscles to work, or contract, repeatedly over a long period of time without causing fatigue.
Cardiovascular endurance: is the ability of the heart, lungs, and blood vessels to send oxygen to the bodys muscle tissues during long periods of vigorous activity. CV endurance is characterized by moderate contractions of large muscle groups over a long period of time.
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Agility: is the ability to change and control the direction of your bodys
movement during physical activity.
Balance:
Coordination: is the ability to use your senses (sight, sound, touch, etc.)
to direct smooth movement of your hands, feet, arms, and head.
Reaction Time: is the ability to react quickly to what you see, hear,
or feel during physical activity.
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Balance:
Definition:
1. ________________________ 2. ________________________
Reaction Time:
Definition:
1. ________________________ 2. ________________________
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Personal Fitness
Personal fitness involves many aspects of healthy living. Being healthy involves four areas of a
persons makeup; they include mental skills, emotional skills, social skills, and physical skills. If a person works on being healthy in all four of these areas, they are taking care of their personal fitness components. This is also known as living a wellness lifestyle.
Wellness is a state of total health & well-being which includes the four personal fitness components
physical, mental, social and emotional balance. In striving for wellness, you are trying to reach & maintain your full potential at all stages of life. Physical Skills: muscle strength, muscle endurance, cardiovascular endurance, flexibility and body composition. Mental Skills: problems solving, decision making, memorizing, critical thinking, and fact finding. Social Skills: sportsmanship, etiquette, listening skills, communication and relationships, stress management, coping with anger, tolerance, anti-bullying. Emotional Skills: mental health, self-esteem, dealing with emotions, stress management, coping with anger, tolerance, anti-bullying.
PHYSICAL FITNESS: Physical fitness is a level of individual physical ability that allows a person to perform daily physical tasks effectively with enough energy reserves for recreational activities or unexpected physical challenges. Physical fitness is an outcome of an active lifestyle or exercise program that is practiced over time.
FITNESS COMPONENTS: Health-related fitness components: The qualities necessary to function in a healthy lifestyle includes: muscular endurance & strength, flexibility, cardio-respiratory endurance, and body composition.
Skill-related fitness components: The qualities necessary for better motor performance in sports and activities such as: speed, power, agility, balance, reaction time, and coordination.
For successful personal fitness, it is important that we develop & maintain both skill and health related fitness together. Both types of fitness can contribute to your ability to do everyday life activities such as walking, climbing, bending, lifting, etc. This means our bodies will perform and function more efficiently and effectively if we maintain acceptable levels of complete physical fitness.
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5. Complete the sentence: Physical fitness is the outcome of an active lifestyle ______________________________ ___________________________________________________________________________
10. Describe how developing both fitness component types will benefit us. 28
Healthy Workout
In order to have a safe workout, it is important to prepare your body with a proper warm up and cool down. This will assist in gaining the full benefits of exercise along with preventing injuries before and after a workout.
Warming Up Before starting any vigorous activity, preparation is needed for all systems of the body to work together safely. Warming up does the following: Prepares the circulatory and the muscular system for gradual changes in heart rate, body temperature, and blood pressure Muscles will work more efficiently, with increased blood flow. Muscles will contract and relax more quickly. The body will be able to exercise longer and harder without fatigue. The warm up should begin with a mild activity such as walking, gradually increasing in intensity for at least two minutes. This will increase body temperature that prepares the body for stretching. Mild activity is followed by stretching activities, to safely prepare the body for a quality workout.
Cool Down Cooling down is as important as warming up. A cool down should take you gradually from intense, vigorous activity to a level of low activity. If exercise is ended suddenly by standing still, lying down or sitting, the following occurs: The heart continues to pump extra blood to the muscles. The muscles in the legs stop squeezing the veins. This causes the blood to pool or collect in the limbs, which is dangerous for the valves. The flow of blood is reduced to other parts of the body, specifically the brain, causing dizziness, nausea and possibly fainting. This is called Blood Pooling The cooling down process should last at least 5 minutes or until your recovery pulse is below 100 beats per minute. Cooling down also helps eliminate lactic acid that causes stiff and sore muscles the next day. Stretching after a workout is an important cooling down procedure to relax the contracted muscles and increase blood flow through the vessels.
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__________________________________________________________________
__________________________________________________________________
_________________________________________________________________________________
5. What happens when you dont cool down properly? a. ______________________________________________________ b. ______________________________________________________ c. ______________________________________________________
6. How long should the cool down process last and why? _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ _________________________________________________________________________________ 30
Did you know: The average 14-17 year old American is now 7-10 pounds heavier than in 1980. 61% of American adults are overweight.
Many health clubs once centered only on exercise, have expanded their offerings to include seminars on nutrition, stress management, smoking cessation, weight loss and even attitude enhancement and self-esteem.
Class discussion LHS athletics and club sports are not an excuse for nonperformance in PE class.
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Circulatory System: Regular exercise is the greatest help for your heart. The heart is merely a muscular pump. Like any muscle, the more it is used, the stronger it gets and vice versa. A strong heart can pump more blood by volume (called stroke volume), making it work more efficiently with less effort. This, in turn, decreases your resting heart rate for better longevity.
Nervous and Endocrine: The nervous system coordinates and regulates the functions of the body. It sends messages in the form of electrical impulses. The endocrine system serves as the messengers through hormones. Regular exercise will maintain sharp reactions and regulate hormones more efficiently.
Skeletal System: The framework of the body consists of 206 bones that work together with the muscular system to allow you to walk, run, jump and bend. Its purpose reaches far beyond our basic structure. Exercise helps build a strong foundation for protection and stability. It also improves muscle tone to assist in good skeletal posture and prevention of bone and joint disorders.
Muscular System: Exercise is the main key to a healthy muscular system. In mass, muscle is the most abundant tissue in the body. Muscles cause us to move, breathe, pump blood and digest food. Regular, vigorous exercise increases the diameter of the muscle fibers, causing increased muscle strength and endurance. It also increases the number of capillaries, providing better circulation of blood to the muscles. This promotes muscular endurance, reduction of fat and ridding of muscle waste.
Other Systems: Reproductive, Digestive and Urinary Systems: Because each of these systems requires muscle movements in order to work properly, exercise greatly increases their ability to function. Moving food through the system and then ridding of the waste becomes an integral part of healthy living.
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Principles of Exercise
There are three main scientific Principles of Exercise. They are progression, overload and specificity. Each principle is important to consider in order improving your personal fitness level. The principle of progression refers to the rate that you change or increase in order to improve. Start your workout program small and progress or change with gradual increases when your body has mastered a given level or skill. The principle of overload means you must increases the amount of activity or exercise that you normally do in order to improve. Add more repetitions, amounts of time of resistance beyond the typical amounts. The principle of specificity says that improvement in your training goals will occur if you train the particular or specific muscles during activity or exercise. In other words, if you want to jump higher it is essential that you train the specific jumping muscles to be used properly. Long distance swimming will not necessarily make you a better high jumper because it is not specific to jumping. F.I.T.T. ~ FORMULA FOR TRAINING The fitness formula for establishing or improving your personal fitness program is called FITT. It means Frequency (how often), Intensity (how hard), and Time (how long), and Type (aerobic or anaerobic). For each component of fitness, establishing the frequency, intensity, and time guidelines devoted to your workouts will assist in achieving your personal fitness goals. Recommendations for lifelong exercise: - Frequency: (how often) ~ 5 days per week - Intensity: (how hard) ~ Continuously within your target heart range - Time: (how long) ~ 60 minutes per day - Type: Aerobic
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3. What does FIT stand for? (and its meaning) F:__________________________ I:__________________________ T:__________________________ (how___________)? (how___________)? (how___________)?
T:___________________________________________
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2. What is the fastest way to lose weight? What is most of that weight loss from?
5. Explain what is meant by the following statement: Generally fat leaves the body in reverse order to the manner in which it was put on.
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Ectomorph
Thin-muscled and thin-boned. Usually the trunk of the body is short, while neck, arms and legs are long. Shoulders are usually rounded. Weak upper body resulting in poor posture.
Mesomorph
Muscular and big-boned; looks hard. Usually well-developed upper body, long-necked and relatively slender waistline. Shoulders are usually broad.
Endomorph
Possesses a roundness in appearance. Usually little muscle development, small-boned and short-necked. Weight is centered around the abdomen. Fattier areas found around the hips, buttocks and thighs. Somatotypes may influence the choice of activities we participate in and how we set goals in our lives. Understand these different body types can assist an individual in developing a more positive self-image. Example #1: The Ectomorphic person with aspirations to become a professional football player may have more difficulties reaching that goal than a Mesomorph. Example #2: The Endomorphic person with dreams of becoming a glamour model may develop a low selfesteem and the potential for eating disorders in an effort to achieve an unrealistic goal.
1. What is another name for somatotypes? 2. Define the word somatyping. ____________________________________________________________________________________ ____________________________________________________________________________________ 3. List the three different body types and describe the physical make up for each type. a.__________________ b. __________________ c. __________________ 4. Explain why identifying the proper body type as we are growing up and setting goals in beneficial. 38
DID YOU KNOW?! *Eating just 100 calories extra a day can add up to 10 pounds in a year. Power walking for just 15 min. daily can burn off that extra 100 calories in order to maintain ones current weight. *If you exercise vigorously for 30 min. a day, you can take off, and keep off, 26 pounds in a years time. *The body fat percentage for men should be about 12-15% and for women about 18-21% for optimal health.
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7. How many calories do you have to burn in order to lose 1 pound of fat?
Personal Evaluation
8. Would you say you (check one): _____ Balance your caloric intake and expenditure _____ Eat more calories than you burn on average _____ Burn more calories than you eat daily
9. What realistic ways can you cut down on the amount of calories you eat daily?
10. What realistic activities can you include in your daily life that will burn calories?
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Types of Injuries
Muscular system
Atrophy: The wasting away of muscle tissue due to lack of use. Long periods of inactivity in a muscle group causes a physical shrinking and weakening of that group. Bruises (or contusions): Discoloration from a blow to the skin or muscle; producing broken capillaries and bleeding under the skin. Apply cold packs to reduce the swelling and discoloration. Muscle Cramps: Tight contraction of a muscle that wont relax; attributed to lack of salt, minerals or simply muscle fatigue. Massage the area to relax the muscle. Strains: Stretching or tearing in a muscle or tendon caused by an abnormal contraction. Rest and apply heat to help relax the muscle; warm up before exercising. Tendonitis: The tendon connective tissue of muscles to bones is stretched or torn. Rest area to reduce inflammation; treat with medicine or physical therapy.
Skeletal System
Bursitis: Inflammation of the bursa the protective layer between joints to prevent friction caused by excessive use or stress in a joint area. Rest the area to recover. Dislocation: When the end of a bone is pushed out of its joint as the result of a fall or collision. The joint must be set back into its normal position before the tissues can heal. Sprain: Stretching or tearing of a ligament, caused by an abnormal or excessive movement; accompanied by swelling, severe pain and difficulty moving. Apply cold packs and elevate area to reduce swelling; exercise may be needed to strengthen joint.
Others
Heat Stroke: A sudden loss of consciousness and extremely high (106 degrees) body temperature; considered to be life threatening. The body loses the ability to release heat through the sweating process. Treatment should be lower body temperature within 45 minutes: take off clothing, sponge victim with cool water, fan with towel and get emergency assistance quickly. Heat Exhaustion: A person collapses with excessive sweating, skin flushed red, rapid pulse, dizziness and slightly high (102 degrees) body temperature. This is caused by inadequate replacement of vital fluids lost through sweating. Treatment should be to immediately replace large quantities of water and move to as cool area as possible. Heat Cramps: Extremely painful muscle spasms mainly in the calf or abdomen due to fluid imbalance in an athlete who has overexerted themselves. Treatment should be to replace large quantities of water and rest from the any activity. 41
4. What is tendonitis?
5. Name the three injuries to the skeletal system and what the specific injury is. a.
b.
c.
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Muscular System
There are over 600 muscles in the human body, each responsible for a different movement. The functions of muscles include pumping blood, to aid in digestion and breathing, and to move the skeleton. There are three types of muscles- Cardiac, Skeletal, and Smooth. The cardiac and smooth muscles work involuntary, or without thought, where skeletal muscles are voluntary. FUNCTIONS: The cardiac muscle, or the heart, pumps the blood throughout the body. The diaphragm muscle air in and out of the lungs. Small muscles that line the digestive tract keep the food flowing through the system and the skeletal muscles are the primary movers of the body. Simple tasks like sitting up, walking and running are done by using skeletal muscles of the body. For all muscles, using the principles of training and FITT when creating a workout will help develop or maintain good muscular strength and endurance. The lack of use for a period of time will cause muscle atrophy, or loss of muscle size. This is why regular exercise that includes weight training is effective in strengthen the heart, developing endurance and maintaining good muscle tone. MUSCLE SORENESS: There are different theories for why muscles get sore. Some believe it has to do with the buildup of lactic acid (waste product of muscle use) from a lack of sufficient oxygen that the muscles need from vigorous exercise. Another theory is that small tears (micro-tears) in the muscle occur when parts of the fibers and connective tissue receive greater-than-usual resistance. These tears then mend stronger, causing muscle development. Finally, some believe it is a combination of both theories. Despite the differences, it remains important to recognize the needs for proper warm up, stretching, workout technique and cooling down procedures to avoid serious injury. MOVEMENTS: Skeletal muscles contract (shorten), which forces bones and joints to move. There are three types of muscle contractions- concentric, eccentric, and isometric. Concentric contraction is the shortening of a muscle that moves bones and joints called positive work. This movement is the same as flexion. Eccentric contraction is the slow release of a contraction, making I\the muscle longer, called negative work. This movement is the same as extension. Isometric contraction is muscles pushing against an immovable object as it contracts. It merely creates stationary tension rather than shortening or lengthening.
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7. List and describe 3 types of muscle contractions. -______________________________________ -______________________________________ -______________________________________ 8. Flexion is the same as_____________ 9. Extension is the same Is______________ 10. To avoid serious injury, what is important to remember? 44
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2. What is resistance?
b.
c.
d.
e.
6.
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Event 100-yard dash Marathon Olympic Weight Lifting Barbell Squat Soccer Basketball Distance Cycling
Involvement of Fast-Twitch Fibers High Low High High High High Low
Involvement of Slow- Twitch Fibers Low High Low High High Low High
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1. List the three factors that affect muscle strength a. ____________________________ b. ____________________________ c. ____________________________
3. Describe the basic difference between fast-twitch and slow-twitch muscle fibers. Include examples in your answer. Fast-twitch -______________________________________________________________________ Example- ________________________________________________________________________ Slow-twitch-______________________________________________________________________ Example-_________________________________________________________________________
4. The number of fast or slow-twitch muscle fibers we have is determined largely by _______________
7. True or False- a person can reach some degree of muscle growth regardless of dominant fiber type.
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Language of Lifting
Abduction- Movement of a limb away from middle of the body. Absolute Strength- Max amount a muscle or group of muscles can generate. Adduction- Movement of a limb toward middle of the body. Aerobic Exercise- (without oxygen) Activity in which demands of muscle for oxygen is met by circulation of oxygen in blood Agonist- Muscle directly engaged in contraction that is primarily responsible for movement of a body part Anabolic Steroid- Synthetic chemical that mimics the muscle-building characteristics of the male hormone testosterone Anaerobic Exercise- (without oxygen) Activity in which the demands for oxygen for muscles are so high that they rely upon an internal metabolic process for oxygen. Antagonist- Muscle that counteracts the agonist, lengthening when the agonist muscle contracts Atrophy- Withering away-decrease in size and functional ability of tissue of organs. Cardiovascular Training- Physical conditioning that strengthens heart and blood vessels. Circuit Training- Going quickly from one exercise to another Clean & Jerk- Olympic lift where the weight is raised from the floor to overhead in two movements. Clean- Lifting weight from the floor to shoulder in one motion. Concentric Contraction- When muscle contracts and shortens Eccentric Contraction- Muscle lengthens while maintaining tension Extension- Body part going from a bent position to a straight position Fascia- Fibrous connective tissue that covers, supports, and separates all muscle and muscle groups. Fast-Twitch- White muscles cells that fire quickly and are utilized in anaerobic activities such as sprinting and power lifting. FITT Principle- Frequency, Intensity, Time, Type Flexion- Bending in contrast to extending. 51
Hypertrophy- Increase in size of muscle fiber Isokinetic- Isotonic exercise in which there is accommodating resistance. Also refers to a constant speed. I.e.Nautilus and Cybex are two types of isokinetic machines. Isotonic- Muscular action in which there is a change in length of muscle and weight, keeping tension constant, i.e. Lifting free weights Kinesiology- Study of muscles and their movements Lean Body Mass- Everything in the body except fat, including bone, organs, skin, nails, and all body tissue including muscle. 50-60% of lean body mass is water. Osteoporosis- (Brittle bones) deterioration of bone density. Weight bearing helps with bone density Overload Principle- Applying a greater load than normal to a muscle to increase its capability. Polymetric Exercise- Where muscles are loaded suddenly and stretched then quickly contracted to produce a movement. Can improve both strength & speed (explosiveness). No weights/body weight accelerated by gravity provides force & velocity that exceeds that of a machine or free weights. PNF- overrides the stretch reflex - Proprioceptive Neuromuscular Facilitation. Progressive Resistance- Weight is increased as muscles gain strength & endurance. Backbone of all weight training. Relative Strength- strength per pound of body weight ROM- Range of motion around a joint Stow-Twitch- Red muscle cells that contract slowly are resistant to fatigue and are utilized in endurance activities such as long distant running, swimming, or cycling. Specificity Principle- Muscles will adapt specifically to the type of stress imposed upon them Stretch reflex- automatic mechanism that protects muscles from overstretching. When you stretch too far too quickly the muscles will automatically contract to prevent tearing. Stretching Technique- involves fatiguing a muscle or muscle group through an isometric contraction & then stretching the muscle (usually without a partner) has been shown to improve ROM.
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Anabolic-androgenic steroids
Anabolic-androgenic steroids are man-made substances related to male sex hormones. Anabolic refers to muscle-building, and androgenic refers to increased masculine characteristics. Steroids refers to the class of drugs. These drugs are available legally only by prescription, to treat conditions that occur when the body produces abnormally low amounts of testosterone, such as delayed puberty and some types of impotence. They are also prescribed to treat body wasting in patients with AIDS and other diseases that result in loss of lean muscle mass. Abuse of anabolic steroids, however, can lead to serious health problems, some irreversible. Today, athletes and others abuse anabolic steroids to enhance performance and also to improve physical appearance. Anabolic steroids are taken orally or injected, typically in cycles of weeks or months (referred to as cycling), rather than continuously. Cycling involves taking multiple doses of steroids over a specific period of time, stopping for a period, and starting again. In addition, users often combine several different types of steroids to maximize their effectiveness while minimizing negative effects (referred to as stacking). Health Hazards The major side effects from abusing anabolic steroids can include liver tumors and cancer, jaundice (yellowish pigmentation of skin, tissues, and body fluids), fluid retention, high blood pressure, increases in LDL (bad cholesterol), and decreases in HDL (good cholesterol). Other side effects include kidney tumors, severe acne, and trembling. In addition, there are some gender-specific side effects:
For men - shrinking of the testicles, reduced sperm count, infertility, baldness, development of breasts, increased risk for prostate cancer. For women - growth of facial hair, male-pattern baldness, changes in or cessation of the menstrual cycle, enlargement of the clitoris, deepened voice. For adolescents - growth halted prematurely through premature skeletal maturation and accelerated puberty changes. This means that adolescents risk remaining short for the remainder of their lives if they take anabolic steroids before the typical adolescent growth spurt.
In addition, people who inject anabolic steroids run the added risk of contracting or transmitting HIV/AIDS or hepatitis, which causes serious damage to the liver. Scientific research also shows that aggression and other psychiatric side effects may result from abuse of anabolic steroids. Many users report feeling good about themselves while on anabolic steroids, but researchers report that extreme mood swings also can occur, including manic-like symptoms leading to violence. Depression often is seen when the drugs are stopped and may contribute to dependence on anabolic steroids. Researchers report also that users may suffer from paranoid jealousy, extreme irritability, delusions, and impaired judgment stemming from feelings of invincibility. Research also indicates that some users might turn to other drugs to alleviate some of the negative effects of anabolic steroids. For example, a study of 227 men admitted in 1999 to a private treatment center for dependence on heroin or other opioids found that 9.3 percent had abused anabolic steroids before trying any other illicit drug. Of these 9.3 percent, 86 percent first used opioids to counteract insomnia and irritability resulting from the anabolic steroids.
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12. What might cause an adolescent to remain short if they take steroids?
13. What infection related to steroid use might cause serious liver damage?
15. What are six psychiatric side effects that may result from abuse of steroids? a. _________________________ b. _________________________ c. _________________________ d. _________________________ e. _________________________ f. _________________________
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Creatine www.nlm.nih.gov/medlineplus/druginfo/natural/873.html
What is it?
Creatine is a chemical that is normally found in the body, mostly in muscles. It is made by the body and can also be obtained from certain foods. Fish and meats are good sources of Creatine. Creatine can also be made in the laboratory. Creatine is most commonly used for improving exercise performance and increasing muscle mass in athletes and older adults. There is some science supporting the use of Creatine in improving the athletic performance of young, healthy people during brief high-intensity activity such as sprinting. But older adults dont seem to benefit. Creatine doesnt seem to improve strength or body composition in people over 60. Creatine is allowed by the International Olympic Committee, National Collegiate Athletic Association (NCAA), and professional sports. However, the NCAA no longer allows colleges and universities to supply Creatine to their students with school funds. Students are permitted to buy Creatine on their own and the NCAA has no plans to ban Creatine unless medical evidence indicates that it is harmful. With current testing methods, detection of supplemental Creatine use would not be possible. In addition to improving athletic performance, Creatine is used for congestive heart failure (CHF), depression, bipolar disorder, Parkinsons disease, diseases of the muscles and nerves, an eye disease called gyrate atrophy, and high cholesterol. It is also used to slow the worsening of amyotrophic lateral sclerosis (ALS, Lou Gehrigs disease), rheumatoid arthritis, McArdles disease, and for various muscular dystrophies. Americans use more than 4 million kilograms of Creatine each year.
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Creatine Worksheet
1. What is Creatine?
3. In addition to improving athletic performance, what are the other uses for Creatine?
8. What should you know about pregnancy and breast-feeding? 9. What are the concerns of Creatine interacting with medications?
10. What are the concerns of Creatine interacting with herbs and supplements?
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*Based on a scale of 1 to 5. 1 = does not do the skill, 2 = rarely does the skill 3 = did the skill half the time, 4 = does the skill most of the time, 5 = always performs the skill. THROWING 1. Fingers on laces w/ pointer finger off and fingers spread out. 2. Space between ball & palm. 3. Non-dominant foot forward (60/40). 4. Release point is out in front of the body. 5. Throwing arm comes down to opposite side of the body. Total Score
1 2 3 1 2 3 1 2 3 1 2 3 1 2 3 ____ 25
4 4 4 4 4
5 5 5 5 5
RECIEVING 1. Hands in a triangle before the catch. 2. Catch is out in front of the body. 3. Athletic stance/ready position before the catch. 4. Catch w/ the pads of the fingers. 5. Tuck the ball w/ dominant arm. Total Score
1 2 3 1 2 3 1 2 3 1 2 3 1 2 3 ____ 25
4 4 4 4 4
5 5 5 5 5
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THE GAME There are a minimum of 9 players on a softball team. The playing field is divided into the infield and outfield The lines between the bases are 60 apart and when joined they form a diamond, inside the baseline is known as the infield Outside the baseline but inside the playing field is called the outfield. Any ball going outside the 1st or 3rd base line is a foul ball (runners cannot advance and the batter gets another try unless the ball was caught in the air, which translates to an out) An official game is 7 innings (an inning is when both teams have had their turn to bat) PITCHING The pitcher can only take one step forward while pitching. The ball must be thrown underhand. Both hands must be on the ball at the start of the pitch. Must be delivered with a minimum arc equal to the batters height. BATTING Batters must follow the same order throughout the whole game The batter is out if and when: a) three strikes have been called b) a fly ball is caught c) the batter does not stand in the batters box BASE RUNNING Runners must touch each base in order Runners may overrun 1st base only, all other bases the runner may be tagged and called out if they are off the base. Runners cannot lead off a base, they must be on base until the ball as left the pitchers hand After a fly ball has been caught the base runner must tag the occupied base before advancing to the next base One base runner cannot pass another base runner that is ahead of them. Stealing a base is not permitted A runner is out if: a. they are tagged with the ball before reaching a base b. the ball gets to 1st base before the runner c. they run more than 3 feet out of the base line to avoid being tagged d. they run into the batted ball. TERMS: Ball- a legally pitched ball that does not enter the strike zone (four balls equals a walk) Grounder- A ball that is hit on the ground Force out- when the runner has to advance to the next base to make room for the following base runner. Fly ball- ball hit up in the air to the infield On deck- the next batter Pop up- ball hit up in the air to the infield Strike- term used when a ball is swung at and missed or is called when the ball enters the strike zone and is not swung at all. Strike zone- the ball passes the batter over the plate between their chest and knees
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Name ______________________________________ Peer Assessors Name _______________________________________ Date ________________________________________ SLOW PITCH SOFTBALL SKILLS TEST PEER ASSESSMENT
*Based on a scale of 1 to 5. 1 = does not do the skill, 2 = rarely does the skill 3 = did the skill half the time, 4 = does the skill most of the time, 5 = always performs the skill. THROWING 1. Eyes on target before and after throw 2. Non-dominant foot forward and step in direction of throw 3. Weight rotates from 60/40 to 40/60 during execution 4. Lead with the elbow and snap with the wrist 5. Follow through Total Score
1 2 3 1 2 3 1 2 3 1 2 3 1 2 3 ____ 25
4 4 4 4 4
5 5 5 5 5
GROUNDERS 1. Athletic stance (feed shoulder width, bent, on toes) 2. Bent knees, not waist 3. Butt down 4. Fingers pointed down at the ground 5. Head down, chin down while fielding the ball Total Score
1 2 3 1 2 3 1 2 3 1 2 3 1 2 3 ____ 25
4 4 4 4 4
5 5 5 5 5
BATTING 1. Hands on the bat (close together, dominant hand on top) 2. Bat position (45 degree angle, elbows L shaped) 3. Step & Squish the bug 4. Hands move towards the ball 5. Eyes on the ball all the way through the swing Total Score
1 2 3 1 2 3 1 2 3 1 2 3 1 2 3 ____ 25
4 4 4 4 4
5 5 5 5 5
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Volleyball
Officially six players make up a volleyball team, but it is suitable for any grouping of players from four to nine to compose a team at middle school level. The new rules of volleyball state you make serve any place behind the end line. In our classes we will allow servers to move closer to the net according to their ability. As a student is successful with the serve they should gradually move back toward the end line. According to the new rules a serve that hits the net and goes over is considered good. Each server in the class is required to state their score and their opponents score before hitting the ball. A server may score five points before they rotate their serve to a different team member. Volleyball games are now played to 25 points where you must win by two points. Points are awarded each play instead of only when the serving team scores points as it is was in the old rules. Also the ball may be returned by any part of a players body. Basic Rules: 1. 2. 3. 4. A ball may be hit a maximum of three times before being hit over the net. A player may not hit the ball twice except off a block. A ball landing on the boundary line is considered in play. A player may not touch the net or cross the centerline. If they do a point will be awarded to the other team. 5. A player may leave the court to play the ball. 6. It is called a carry if a player momentarily holds the ball before hitting it. This is a point for the other team. 7. A ball that hits the net and goes over is considered good if the ball lands in your opponents court. Skills: Blocks: A player jumps high at the net with both arms extended and attempts to block a spike. Spike: Striking the ball above the net and driving it down into the opponents court with force. Setup: A pass that sets the ball for a possible spike. Dig: A diving save that attempts to hit the ball with one arm or cupped fist. Overhead Set: A pass that is done with two hands over your head. Contact is made with fingertips. Serve: Players can use am overhead or underhand serve. Bump: Both arms are straight with hands clasp together and thumbs touching and pointing in the same direction. The ball should contact the forearms. Rotation: Six and nine person rotation. Courtesies: Always return the ball by rolling it under the net to the next server. Remember to call your fouls quickly and honestly. 64
Name ______________________________________ Peer Assessors Name _______________________________________ Date ________________________________________ VOLLEYBALL *Based on a scale of 1 to 5. 1 = does not do the skill, 2 = rarely does the skill 3 = did the skill half the time, 4 = does the skill most of the time, 5 = always performs the skill. UNDERHAND SERVE 1. Dominant hand by side 2. Athletic position (feet staggered, non-dominant foot forward, knees slightly bent, head up, eyes on target.) 3. Ball on fingertip pads of non-dominant hand 4. Elbow slightly bent/relaxed position 5. Follow through Total Score 1 2 3 4 5 1 2 3 1 2 3 1 2 3 1 2 3 ____ 25 4 4 4 4 5 5 5 5
SETTING 1. Athletic position (feet staggered, non-dominant foot forward, knees slightly bent, head up, eyes on target.) 2. Arm position (raised above the head 6 in., elbows flexed @ 90 degrees) 3. Wrists and thumbs (wrist flexed back, thumbs about 3 in. apart) 4. Ball is aligned w/ forehead hairline just before contact. 5. Contact (fingertips, legs, arms) Total Score
1 2 3 4 5
1 2 3 1 2 3 1 2 3 1 2 3 ____ 25
4 4 4 4
5 5 5 5
PASS 1. Hands together waist high 2. Athletic position (feet staggered, non-dominant foot forward, knees slightly bent, head up, eyes on target.) 3. Shoulders shrugged 4. Elbow straight, locked 5. Eyes on ball Total Score
1 2 3 4 5 1 2 3 4 5 1 2 3 4 5 1 2 3 4 5 1 2 3 4 5 ____ 25
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WRESTLING
MATCH
A match consists of 3 two-minute rounds. The first round begins with each wrestler in the standing or neutral position. The second round begins with choice of position awarded to the winner of a coin toss. Choices include: top position, bottom position, neutral position or the wrestler can defer to the 3rd round. The third round begins with the choice given to the wrestler that has not already chosen. The position in which one wrestler is up and the other is down is referred to as the referees position.
TERMINOLOGY
TAKEDOWN: from a neutral position, the wrestler takes his opponent to the mat and gains control ESCAPE: the defensive wrestler gains a neutral position REVERSAL: the defensive wrestler gains control without an escape NEAR FALL: a situation in which the offensive wrestler has control of his opponent in a pinning situation for more than 2 seconds. FALL or PIN: any part of both shoulders held in contact with the mat for 2 seconds
MATCH POINTS
TAKEDOWN = 2 points, scored form a neutral position ESCAPE = 1 point, scored from a position of disadvantage REVERSAL = 2 points, scored form a position of disadvantage NEAR FALL = 2 points if held for 2-4 seconds (position of advantage) 3 points if held for 5 or more seconds (position of advantage)
TEAM POINTS
FALL DECISIONS = 6 team points and individual victory = 3 team points if victory was 7 points of less. = 4 team points if victory is between 8-14 points (major decision) = 5 team points if victory gets to 15 points ahead (technical fall) 66
Penalties with 1-minute first offense and two minutes for repeat violations
HIGH STICKING: anytime the stick is raised above the knees. SLASHING: intentional or unintentional hitting with stick. INTERFERENCE: anytime an opposing player pushes a player out of position. ELBOWING: using one's elbow to hit an opponent CROSS CHECKING: use of stick to push opponent out of the way TRIPPING AND HOOKING: use of stick to trip or hold back an opponent
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Badminton Skills
Forehand Grip
- This grip is used to hit shots that are on the forehand side of your body and around the head shots. - Hold the racket head with your non-playing hand so that the handle points towards you. - Your racket face shall be perpendicular to the floor. - Place your playing hand on the handle as if you are shaking hands with it. - There shall be a V shape in between your thumb and your index finger. - The racket handle shall rest loosely in your fingers for greater flexibility. - Can try shortening your grip and place it nearer to the shaft to increase control and accuracy when serving and hitting from the forecourt and midcourt.
Backhand Grip
- This grip is used to hit shots that are on the backhand side of your body. - Hold the racket as you would on a forehand grip. - Turn the racket anti-clockwise so that the V shape moves leftwards. - Place your thumb against the back bevel of the handle for greater leverage and power. - The racket handle shall also rest loosely in your fingers. - Can try shortening your grip and place it nearer to the shaft to increase control and accuracy when serving and hitting from the forecourt and midcourt.
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High Serve
Use this badminton serve during singles play to move your opponent as far back in court as possible, thus opening up his court. Be more cautious if you use this serve during doubles. Opponents with strong attacking abilities will work this serve to your disadvantage. - Played with a forehand underarm action. - Stand two to three feet behind the short service line. - Relax your body and bent your knees slightly. - Lead with your non-racket leg and place your racket leg behind. - Bring your racket back to shoulder level then swing it forward following the rhythm of the stroke. - Hold the shuttle by the feathers and let it drop slightly in front of you. - Hit it with the flat face of racket and follow through until racket reaches the non-racket side of your head.
Low Serve
Use this badminton serve when you want your opponent to lift the shuttle. It is commonly used during doubles, but you can use it during singles too if your opponent's attack is too strong. - Played with a forehand underarm action. - Stand two to three feet behind the short service line. - Relax your body and bent your knees slightly. - Lead with your non-racket leg and place your racket leg behind. - Bring your racket back to your waist level then start your forward swing. - Hold the shuttle by the feathers and bring it closer to meet the racket instead of dropping it in front. - Contact the shuttle at a higher point but still below your waist line. - Push the shuttle with the racket face and try to make the shuttle skim the tape of the net. If you normally use high serve during singles, mix the low serve in occasionally. You might be able to catch your opponent off-guard if you can execute it well.
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Overhead Clear
Use the clear to move your opponent to the backcourt and create space in the frontcourt. It will also give you more time to go back to your base. The optimum hitting zone is located somewhere above the central area of your racket. Defensive Clear has a high and deep trajectory. These badminton shots give you more time to return to your base and prepare for the next shot. The shuttle is hit with your racket face leaning slightly backwards.
Underhand Clear
The underhand clear is usually played from the front court area to your opponent's back court. Your wrist action is the crucial element in creating a deception for your shots.
- Adopt the forehand grip - Extend and put your racket up when you go for the shot. - The point of impact shall be well out in front of you and as high as possible with your racket leg leading in a lunge position. - Swing your racket upwards as the shuttle drops in the hitting area. - Unlock your wrist as you contact the shuttle, producing a whip action. - Follow through with your racket in the direction of the shuttle's trajectory. - Push with both legs and move back to your base position.
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Drop Shot
Use the badminton drop shot to move your opponent to the frontcourt. It will create space in the midcourt and backcourt for you to exploit. Wrist action is essential in providing the disguise and element of surprise. The optimum hitting zone is located somewhere above the central area of your racket. A drop shot shall land in your opponent's frontcourt area, as close to the net as possible. The point of impact is above the racket shoulder. It is intended to move your opponent to the frontcourt, hopefully forcing a weak return to your midcourt for you to kill.
The forehand overhead drop shot is similar to the action of throwing a ball. If you can throw a ball well, you shouldn't have problem playing it.
- Adopt the forehand grip. - Turn your body and stand sideways to the net with your non-racket shoulder facing the net. - Shift your weight on to your rear foot. - Bend your elbow and lock your wrist preparing to swing forward. - Raise your non-racket hand and point at the shuttle to improve timing and balance. - Contact the shuttle as high as possible and out in front of your body. - Straighten your elbow as you hit the shuttle. - Slice or tap the shuttle as you hit it, reducing the speed of the racket head. - The angle of the racket face will determine the direction of your shot. - Follow through with your racket and shift your weight from your rear foot to your front foot. - Move back to your base position.
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Smash
The smash is a shot hit with power and speed downward to your opponent's court. The angle and the steepness of the shuttle's trajectory will make it hard for your opponent to retrieve. Contact the shuttle further in front of your body than the clear or the drop shot. The optimum hitting zone is located somewhere above the central area of your racket.
The feeling of being able to smash powerfully and kill off a point is really great. But try not to get carried away. As the badminton smash requires a lot of energy, use it only when the opportunity arises. For example, a weak clear from your opponent to your midcourt area. Do not tire yourself out unnecessarily.
Forehand Smash
- Adopt the forehand grip. - Turn your body and stand sideways to the net with your non-racket shoulder facing the net. - Shift your weight on to your rear foot. - Bend your elbow and lock your wrist preparing to swing forward. - Raise your non-racket hand and point at the shuttle to improve timing and balance. - Contact the shuttle as high as possible and in front of your body using a strong throwing action as if you are going to throw your racket high and forward through the air. - Straighten your elbow as you hit the shuttle. - Snap down your wrist at the point of impact giving the shuttle extra power and angle towards your opponent's court. - Follow through with your racket and shift your weight from your rear foot to your front foot. - Move back to your base position.
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Forehand Grip 1. ________________________________________________________________________________ 2. ________________________________________________________________________________ 3. ________________________________________________________________________________ 4. ________________________________________________________________________________ 5. ________________________________________________________________________________ Backhand Grip 1. ________________________________________________________________________________ 2. ________________________________________________________________________________ 3. ________________________________________________________________________________ 4. ________________________________________________________________________________ 5. ________________________________________________________________________________ High Serve 1. ________________________________________________________________________________ 2. ________________________________________________________________________________ 3. ________________________________________________________________________________ 4. ________________________________________________________________________________ 5. ________________________________________________________________________________ Low Serve 1. ________________________________________________________________________________ 2. ________________________________________________________________________________ 3. ________________________________________________________________________________ 4. ________________________________________________________________________________ 5. ________________________________________________________________________________ 75
Overhead Clear 1. ________________________________________________________________________________ 2. ________________________________________________________________________________ 3. ________________________________________________________________________________ 4. ________________________________________________________________________________ 5. ________________________________________________________________________________ Underhand Clear 1. ________________________________________________________________________________ 2. ________________________________________________________________________________ 3. ________________________________________________________________________________ 4. ________________________________________________________________________________ 5. ________________________________________________________________________________ Drop Shot 1. ________________________________________________________________________________ 2. ________________________________________________________________________________ 3. ________________________________________________________________________________ 4. ________________________________________________________________________________ 5. ________________________________________________________________________________ Smash 1. ________________________________________________________________________________ 2. ________________________________________________________________________________ 3. ________________________________________________________________________________ 4. ________________________________________________________________________________ 5. ________________________________________________________________________________ 76
BADMINTON
*Based on a scale of 1 to 5. 1 = does not do the skill, 2 = rarely does the skill 3 = did the skill half the time, 4 = does the skill most of the time, 5 = always performs the skill. 1. Clear shot drive to the back line. 2. Drop shot lands just over the net. 3. Drive shot driven with a follow through. 4. Smash shot hit downward with a follow through. 5. Moves in front of the birdie. Total Score 1 2 3 4 5 1 2 3 4 5 1 2 3 4 5 1 2 3 4 5 1 2 3 4 5 ____ 25
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Basketball Basics
The Rules
Basketball is a team sport. Two teams of five players each try to score by shooting a ball through a hoop elevated 10 feet above the ground. The game is played on a rectangular floor called the court, and there is a hoop at each end. The court is divided into two main sections by the mid-court line. Once the offensive team gets the ball over the midcourt line, it can no longer have possession of the ball in the area in back of the line. If it does, the defense is awarded the ball. The ball is moved down the court toward the basket by passing or dribbling. The team with the ball is called the offense. The team without the ball is called the defense. They try to steal the ball, contest shots, steal and deflect passes, and garner rebounds. When a team makes a basket, they score two points and the ball goes to the other team. If a basket, or field goal, is made outside of the three-point arc, then that basket is worth three points. A free throw is worth one point. Fouling a shooter always results free throws being awarded the shooter. Other types of fouls do not result in free throws being awarded until a certain number have accumulated during a half. Each team is assigned a basket or goal to defend. This means that the other basket is their scoring basket. At halftime, the teams switch goals. The game begins with one player from either team at center court. A referee will toss the ball up between the two. The player that gets his hands on the ball will tip it to a teammate. This is called a tip-off.
FOULS Personal fouls: Personal fouls include any type of illegal physical contact. Hitting Pushing Slapping Holding Illegal pick/screen -- when an offensive player is moving. When an offensive player sticks out a limb and makes physical contact with a defender in an attempt to block the path of the defender.
Personal foul penalties: If a player is shooting while a being fouled, then he gets two free throws if his shot doesn't go in, but only one free throw if his shot does go in. Three free throws are awarded if the player is fouled while shooting for a three-point goal and they miss their shot. If a player is fouled while shooting a three-point shot and makes it anyway, he is awarded one free throw. Thus, he could score four points on the play. Inbounds. If fouled while not shooting, the ball is given to the team the foul was committed upon. They get the ball at the nearest side or baseline, out of bounds, and have 5 seconds to pass the ball onto the court. One & one. If the team committing the foul has seven or more fouls in the game, then the player who was fouled is awarded one free throw. If he makes his first shot, then he is awarded another free throw.
Charging. An offensive foul that is committed when a player pushes or runs over a defensive player. The ball is given to the team that the foul was committed upon. Blocking. Blocking is illegal personal contact resulting from a defender not establishing position in time to prevent an opponent's drive to the basket. Flagrant foul. Violent contact with an opponent. This includes hitting, kicking, and punching. This type of foul results in free throws plus the offense retaining possession of the ball after the free throws. Intentional foul. When a player makes physical contact with another player with no reasonable effort to steal the ball. It is a judgment call for the officials.
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Technical foul. Technical foul. A player or a coach can commit this type of foul. It does not involve player contact or the ball but is instead about the 'manners' of the game. Foul language, obscenity, obscene gestures, and even arguing can be considered a technical foul, as can technical details regarding filling in the scorebook improperly or dunking during warm-ups.
VIOLATIONS Walking/Traveling. Taking more than 'a step and a half' without dribbling the ball is traveling. Moving your pivot foot once you've stopped dribbling is traveling. Carrying/palming. When a player dribbles the ball with his hand too far to the side of or, sometimes, even under the ball. Double Dribble. Dribbling the ball with both hands on the ball at the same time or picking up the dribble and then dribbling again is a double dribble. Held ball. Occasionally, two or more opposing players will gain possession of the ball at the same time. In order to avoid a prolonged and/or violent tussle, the referee stops the action and awards the ball to one team or the other on a rotating basis. Goaltending. If a defensive player interferes with a shot while it's on the way down toward the basket, while it's on the way up toward the basket after having touched the backboard, or while it's in the cylinder above the rim, it's goaltending and the shot counts. If committed by an offensive player, it's a violation and the ball is awarded to the opposing team for a throw-in. Backcourt violation. Once the offense has brought the ball across the mid-court line, they cannot go back across the line during possession. If they do, the ball is awarded to the other team to pass inbounds. Time restrictions. A player passing the ball inbounds has five seconds to pass the ball. If he does not, then the ball is awarded to the other team. Other time restrictions include the rule that a player cannot have the ball for more than five seconds when being closely guarded and, in some states and levels, shot-clock restrictions requiring a team to attempt a shot within a given time frame.
Player Positions
Center. Centers are generally your tallest players. They generally are positioned near the basket.
Offensive -- The center's goal is to get open for a pass and to shoot. They are also responsible for blocking defenders, known as picking or screening, to open other players up for driving to the basket for a goal. Centers are expected to get some offensive rebounds and put-backs. Defensive -- On defense, the center's main responsibility is to keep opponents from shooting by blocking shots and passes in the key area. They also are expected to get a lot of rebounds because they're taller.
Forward Your next tallest players will most likely be your forwards. While a forward may be called upon to play under
the hoop, they may also be required to operate in the wings and corner areas. Offensive -- Forwards are responsible to get free for a pass, take outside shots, drive for goals, and rebound. Defensive -- Responsibilities include preventing drives to the goal and rebounding.
Guard These are potentially your shortest players and they should be really good at dribbling fast, seeing the court,
and passing. It is their job to bring the ball down the court and set up offensive plays. Offensive -- Dribbling, passing, and setting up offensive plays are a guard's main responsibilities. They also need to be able to drive to the basket and to shoot from the perimeter. Defensive -- On defense, a guard is responsible for stealing passes, contesting shots, preventing drives to the hoop, and for boxing out.
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A female must possess the ball at least once on any scoring attempt. If an offensive player retains possession of the ball due to a rebounded shot outside the arc, the team must again pass to a girl before attempting to shoot. If the ball is knocked down by the opposing team and stays within the boundaries, the ball will change possession. Field players may not enter the shooting arc (3 point line) unless their momentum carries them into the area. If this happens, they must immediately leave the shooting arc once their momentum has stopped. If jumping into the area, the ball must be released before touching the ground. The offensive player must immediately leave. The offensive player may not rebound his/her own shot inside the 3 point area. If a rebound is gained by the offensive team, and is scored while an offensive player is within the 3 point area, the goal is null. When the goalie throws the ball into play, the pass may not cross the half court line. If done so, then a change of possession occurs at half court. A ball blocked by the goalie can be retrieved by either team, given that neither team retrieves the ball within the three point arc. A goal is scored when all the ball is thrown into the goal. 82
Soccer
Goal A score occurs if the ball enters the goal. Throw-in When the ball passes over the touchline (sideline). The throw-in must be two-handed over the head. Indoor goalie may only throw-in using a bowling motion. Goal Kick When the ball passes over the goal line and was last touched by the offense. The ball is placed in the goal area and kicked by the goalie. All offensive players must remain outside the penalty area. Corner Kick When the ball passes over the goal line and was last touched by the defense. The ball is placed in the corner arc and kicked by an attacking player. Penalty Foul - results in a Direct Free kick or Penalty kick Kicking, Tripping, Striking, Pushing, or Holding an opponent Deliberately handling the ball (except by goal-keeper) Penalty Kick When a foul is committed by the defense in its own penalty area. The ball is placed on the penalty mark The goal-keeper stands on the goal-line and may not move forward until the ball is kicked. All other players must remain outside the penalty area until the ball has been kicked. Direct Free Kick When a foul is committed outside the defensive penalty area. The ball is placed at the point of the infraction. The ball may be kicked directly into the opponent's goal. Off-side When a player is nearer to the opponents' goal line than the ball Unless the player is in their own half of the field, or there are at least two opponents between the attacker and the goal-line. When off-side, the opposing team gets the ball placed where the infringement occurred.
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Misconduct Resulting in a Caution and a Showing of the Yellow car 1. Dissent with the referee's decision 2. Unsporting behavior 3. Persistent infringement of the Laws of the Game 4. Delaying the restart of play 5. Failing to respect the required distance when play is restarted with a corner kick or free kick. 6. Entering or leaving the field of play without the referee's permission Misconduct Resulting in a Send-off and a Showing of the Red Card (team plays down a player) 1. Violent conduct 2. Serious foul play 3. Spitting at an opponent or any other person 4. Denying the opponents a goal or an obvious goal scoring opportunity by either deliberately handling the ball or committing a foul that would be punishable by a free kick or penalty kick. 3. Offensive, insulting, or abusive language 4. A player committing a second cautionable offense after having already received a caution
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SOCCER
*Based on a scale of 1 to 5. 1 = does not do the skill, 2 = rarely does the skill 3 = did the skill half the time, 4 = does the skill most of the time, 5 = always performs the skill. 1. Absorb ball w/ dominant foot. 2. Trap w/ inside of foot. 3. Weight is 50/50. 4. Hands out to sides. 5. Eyes on ball throughout execution. Total Score 1 2 3 4 5 1 2 3 4 5 1 2 3 4 5 1 2 3 4 5 1 2 3 4 5 ____ 25
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The Throw-Off:
1. Only five to six players on a team. 2. A throw-off will occur after a goal is scored, with both teams switching ends. 3. Team A throws to team B A. If B catches it, they may start to immediately at that point. B. If B attempts to catch the disc but drops it, A takes it at that point. C. If B lets it hit the field, they take it at that spot. D. If the disc goes out of bounds, B chooses to take it at that spot or have A throw it again. E. If the throw goes into the end zone, B takes it on the goal line.
Offense:
1. Must attempt to throw and catch the disc. If the disc is not caught by the offense for whatever reason, the defense takes possession where it first lands. 2. May toss the disc in any matter. 3. The disc may not be handed from one player to another. 4. Players may not take steps once they are in possession. However, momentum must be takes into consideration when a player catches a disc and takes a step or two while trying to stop. 5. A player with possession may use one foot as a pivot. 6. If the disc is dropped, thrown out of bounds, or not caught, the defensive team takes possession at that point. 7. The thrower may not push the defensive person out of the way. 8. The thrower may not catch the disc again after is has been released. 9. The thrower has only 10 seconds of possession time. If the disc is held longer, the defense gets possession. 10. A point is scored if the disc is caught while both feet are in the end zone.
Defense:
1. 2. 3. 4. 5. 6. Only one person may guard the player who has the possession of the disc. The disc may not be forcefully taken or knocked away from the offense. Play the disc, not the player with the disc. The defense makes the calls and is always right. Can count out loud to let the offensive person know the time of possession. If the defense deflects the disc to the ground, they still gain possession.
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FRISBEE
*Based on a scale of 1 to 5. 1 = does not do the skill, 2 = rarely does the skill 3 = did the skill half the time, 4 = does the skill most of the time, 5 = always performs the skill. 1. Finger placement 2. Throwing arm shoulder is pointed toward the target. 3. Throwing arm is in an L-shape before the throw. 4. The Frisbee is thrown level and towards the target. 5. Catcher moves towards the Frisbee to catch it. Total Score 1 2 3 4 5 1 2 3 4 5 1 2 3 4 5 1 2 3 4 5 1 2 3 4 5 ____ 25
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Golf Handout
Etiquette
1. On the tee; A. Observe the tee box markers. B. The player with the honors drives first. C. Never talk or move around when another player is driving. 2. In the fairway; A. the player who is away plays first. B. Never stand in the way of a players hole-line and be still while the shot is being hit. C. If your group is playing more slowly than the group behind you, let them play though. D. Replace and repair all divots. E. Yell fore if your ball goes near another player. 3. On the green; A. Leave your bag at the end of the green. B. The player away puts first. C. Keep your body and your shadow out of the line of any players putt. D. When removing the flag, place it at the edge of the green. E. Leave the green immediately after holing out. 4. In the Sand Trip A. Enter and leave the trap at the point nearest your ball. B. Rake the sand trap where you were, when you are done hitting your ball. C. Leave your bag outside of the trap
CLUBS
DRIVER: club used off the tee, used for maximum distance. 2,3,4,5 WOOD: used for long shots off the fairway, and sometimes off of the tee box. Irons; 1,2,3,4: used for long more accurate shots off of the fairway. 5,6,7,8: used for shorter approach shots from the fairway to the green. 9, sand wedge, pitching wedge, gap wedge: for shots from the fairway to the green. PUTTER: a club used on the green to roll the ball into the cup. BEGINNERS SET: usually five clubs (3 wood, 9,7, & 5 irons, putter) FULL SET: maximum number of clubs is 14, in any variation.
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GOLF TERMS
STANCE: the positioning of oneself to the ball in order to hit the ball. ADRESS THE BALL: get into position to play the ball LIE: the position of the ball as it sits on the ground.
PAR: the number of strokes established for the hole based partly on its length. BIRDIE: one stroke below par. EAGLE: two strokes below par on a given hole BOGIE: one stroke over par PENALTY STROKE: a stroke added to the score under certain rules.
DRIVE: the shot taken off each Tee to begin each hole APPROACH SHOT: a shot made with the intention of landing on the green. PUTT: a stroke taken with a putter in which the ball is rolled along the green. HOOK: refers to the curing of the ball during flight, curve hard left to a right handed player. SLICE: refers to the curing of the ball during flight, curves hard right to a right-handed player. HOLEING OUT: stroking the ball into the cup.
TEE: that part of the grass, which is closely cut, where each hole begins. GREEN: that part of the grass, which is closely cut, surrounds the cup, and is putting surface. FAIRWAY: that part of the grass, which is closely cut, between the Tee and is Green. ROUGH: the grass surrounding the green or fairway that is not cut or cut much taller. SAND TRAP: a portion of ground from which the topsoil has been removed and sand substituted.
CLUB: the implement with which the ball is hit. WOOD or METAL: a graded series of clubs with metal heads (used for longer shots) IRONS: the graded series of metal headed clubs. GRIP: part of the club, which is grasped by the player HEAD OF THE CLUB: the heavier part of the club, used for striking the ball. LOFT: the angel of the head of the club, to elevate the ball.
HONOR: the privilege of playing first, by winning the previous hole. LINKS: the old course. CUP: the hole in the green where the ball must be played to end the hole DIVOT: the piece of turf removed by the club when making a shot. FORE: the warning cry on a golf course
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*Based on a scale of 1 to 5. 1 = does not do the skill, 2 = rarely does the skill 3 = did the skill half the time, 4 = does the skill most of the time, 5 = always performs the skill. SWING 1. Firm, yet relaxed (does not look too stiff) 2. Chooses a target before getting into the stance position 3. Golf club is swung as far back as possible w/out loosing balance 4. When the back is turned the head remains on the golf ball 5. Hands finish high Total Score 1 2 3 4 5 1 2 3 4 5 1 2 3 4 5 1 2 3 4 5 1 2 3 4 5 ____ 25
PUTT 1. Dominant hand is on the bottom of the grip 2. All five fingers of the bottom hand are gripping the club 3. Eyes are directly over the ball 4. The back swing is kept low 5. The putter face is kept square to the putting line Total Score 1 2 3 4 5 1 2 3 4 5 1 2 3 4 5 1 2 3 4 5 1 2 3 4 5 ____ 25
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3. Multiply your maximum heart rate figure by .8 or 80%. MHR _____X .8= _____ bpm **** This is the upper end of your Target Zone
4. Your Target Zone is between ______ and _____ bpm. Activity: Do these exercises for 1 minute take your pulse for 6 seconds and record. Pulse rate for 6 seconds Sitting Walking in place Jumping Jacks Bleacher step-ups Jogging Multiply Beats per. minute by 10 X10 = X10 = X10 = X10 = X10 = 92
Fitnessgram Testing
Muscular Strength and Endurance
Curl-up: Lie on your back and bend your knees about 140 degrees. Feet should be slightly apart and flat on the floor. Place arm on the top of your thighs. Curl your shoulders up slowly and slide hands up thighs to top of knees. Lower your back slowly until your head rests back on the floor. You should do one curl-up every 3 seconds. You are finished when you cannot do another sit-up or if you cant keep up with a 3-second count.
Curl ups
Date 75 65 55 45 35 25 15 5 Boys 24-47 > 47 37 47 24 36 18 23 12 17 1 11 Girls 18-35 > 35 = + 1 ec 26 35 = 10 pts 18 26 = 9 pts 12 17 = 8 pts 6 11 = 7 pts 15 = 6 pts
Push-up: Lie face down with your hands under your shoulders, your fingers spread, and your legs straight. Your legs should be slightly apart and your toes tucked under. Push up until your arms are straight. Keep your legs and back straight; your body should form a straight line. Lower your body by bending your elbows until they are parallel to the floor (a 90 degree angle), then push up until your arms are fully extended. Do one push-up every 3 seconds until you can no longer perform properly.
Push ups
Date 50 45 40 35 30 25 20 15 10 93 Boys 14 - 35 > 35 25 - 35 14 24 10 13 59 14 Girls 7 15 > 15 11 15 7 10 56 34 12 = = = = = = + 1 ec 10 pts 9 pts 8 pts 7 pts 6 pts
Cardiovascular Fitness
Mile run: The goal is to run the fastest time possible. Remember to pace yourself, dont start out too quickly. A steady pace during most of the run will usually result in a better time.
Mile
Date 6:00 7:00 8:00 9:00 10:00 11:00 12:00 Boys 7-9:30 < 7 min 7-8 min 8-9 min 9-10 min 10-11 min 11-12 min Girls 8-11 < 8 min 8-9 min 9-10 min 10-11 min 11-12 min 12-13 min = = = = = = + 1 EC 10pts 9 pts 8 pts 7 pts 6 pts
Pacer: This test is progressive; it is easy at the beginning and gets harder. The objective is to run as long as possible back and forth across a 15-meter space at a specified pace which gets faster each minute.
Pacer
Date 6:00
Shuttle Run
Date 8 9 10 11 12 13 14 15 94 Boys 7-9:30 < 8 sec 9 sec 10 sec 11 sec 12 sec 13 sec Girls 8-11 < 10 sec 11 sec 12 sec 13 sec 14 sec 15 sec = = = = = = + 1 EC 10pts 9 pts 8 pts 7 pts 6 pts
Flexibility
Back Saver Sit and Reach: Place a measuring stick on top of a 12-inch-high box. Make sure the stick extends 9 inches over the box with the lower numbers toward you. To measure the flexibility of your right leg, fully extend it and place your right foot flat against the box. Bend your left leg with knee slightly turned out. Extend your arms forward over the measuring stick, one of top of the other, and lean forward with arms and fingers four times. On the fourth reach hold for 3 seconds and observe the inch mark below your fingertips. Record your score to the nearest inch. Repeat with the left leg.
Body Composition
Body Composition: Body composition measurement refers to the relative proportion of fat and lean tissue in the body. Adult obesity is associated with a number of chronic health problems. Many of these health problems can begin early in life.
% Body Fat
Date
95
Run
30 sec.
High Knee
30 sec
Front/Back
30 sec.
Side/Side
30 sec.
4 Square
30 sec.
Doubles Cross
At the end of each semester you will have the opportunity to demonstrate your jump-rope skills for extra credit.
96
Semester 1
PE Make-up #1 Name __________________________________ Period ________ Teacher _____________________ Return this completed form within one week of returning to school. Failure to do so will require the make-up to be done at school during flex. Date of Absence(s) _____________________________ Return Date ______________ Activity / Time / Date ________________________________________________________________ What kind of health-related fitness did this activity primarily develop? Aerobic ____ Anaerobic ____ Flexibility ____
PE Make-up #2 Name __________________________________ Period ________ Teacher _____________________ Return this completed form within one week of returning to school. Failure to do so will require the make-up to be done at school during flex. Date of Absence(s) _____________________________ Return Date ______________ Activity / Time / Date ________________________________________________________________ What kind of health-related fitness did this activity primarily develop? Aerobic ____ Anaerobic ____ Flexibility ____
PE Make-up #3 Name __________________________________ Period ________ Teacher _____________________ Return this completed form within one week of returning to school. Failure to do so will require the make-up to be done at school during flex. Date of Absence(s) _____________________________ Return Date ______________ Activity / Time / Date ________________________________________________________________ What kind of health-related fitness did this activity primarily develop? Aerobic ____ Anaerobic ____ Flexibility ____
97
Semester 2
PE Make-up #1 Name __________________________________ Period ________ Teacher _____________________ Return this completed form within one week of returning to school. Failure to do so will require the make-up to be done at school during flex. Date of Absence(s) _____________________________ Return Date ______________ Activity / Time / Date ________________________________________________________________ What kind of health-related fitness did this activity primarily develop? Aerobic ____ Anaerobic ____ Flexibility ____
PE Make-up #2 Name __________________________________ Period ________ Teacher _____________________ Return this completed form within one week of returning to school. Failure to do so will require the make-up to be done at school during flex. Date of Absence(s) _____________________________ Return Date ______________ Activity / Time / Date ________________________________________________________________ What kind of health-related fitness did this activity primarily develop? Aerobic ____ Anaerobic ____ Flexibility ____
PE Make-up #3 Name __________________________________ Period ________ Teacher _____________________ Return this completed form within one week of returning to school. Failure to do so will require the make-up to be done at school during flex. Date of Absence(s) _____________________________ Return Date ______________ Activity / Time / Date ________________________________________________________________ What kind of health-related fitness did this activity primarily develop? Aerobic ____ Anaerobic ____ Flexibility ____
98