Physical Education Final Exam Review Session. Fitness Review:

Physical EducationPhysical Education

Final ExamFinal Exam

Review SessionReview Session

Fitness Review:Fitness Review:

The Five Health- Related Fitness The Five Health- Related Fitness Components are:Components are:

CardiovascularCardiovascular

Muscular StrengthMuscular Strength

Muscular EnduranceMuscular Endurance

FlexibilityFlexibility

Body CompositionBody Composition

Cardiovascular:Cardiovascular:The ability of the circulatory and respiratory The ability of the circulatory and respiratory systems to deliver oxygen and nutrients to the systems to deliver oxygen and nutrients to the muscles for an extended period of time.muscles for an extended period of time.– Aerobic activity Aerobic activity – steady activity in which the – steady activity in which the

heart can supply all the oxygen the muscles need heart can supply all the oxygen the muscles need (ex. jogging, walking, cycling, aerobics, (ex. jogging, walking, cycling, aerobics, swimming)swimming)

– Anaerobic activity Anaerobic activity – physical activity done in – physical activity done in short, fast bursts in which the heart cannot short, fast bursts in which the heart cannot supply blood and oxygen as fast as muscles use it supply blood and oxygen as fast as muscles use it (weight lifting, sprints, football, volleyball)(weight lifting, sprints, football, volleyball)

– Fitness Tests – PACER, mile runFitness Tests – PACER, mile run

Muscular Strength: Muscular Strength: The ability of a muscle group to The ability of a muscle group to apply a maximal force against a apply a maximal force against a resistance one time.resistance one time.

Fitness tests: push-upsFitness tests: push-ups

Muscular Endurance:Muscular Endurance:The ability of a muscle to perform The ability of a muscle to perform continued contractions.continued contractions.

Fitness tests: curl-upsFitness tests: curl-ups

Flexibility:Flexibility:The range of motion around a joint.The range of motion around a joint.– StaticStatic – slow, maintained stretch – slow, maintained stretch

– BallisticBallistic – bouncing stretch, places – bouncing stretch, places

– Decreases individual’s risk for injury Decreases individual’s risk for injury

Fitness tests: sit & reach, trunk Fitness tests: sit & reach, trunk flexion, shoulder flexionflexion, shoulder flexion

Body Composition:Body Composition:The ratio of lean body mass (muscle, The ratio of lean body mass (muscle, bone, ligaments and tendons, etc.) to bone, ligaments and tendons, etc.) to fat mass in the body.fat mass in the body.

Working the other 4 health related Working the other 4 health related fitness components will develop your fitness components will develop your body compositionbody composition

Bonus: The 6 Skill-Related Bonus: The 6 Skill-Related Fitness Components:Fitness Components:

Reaction time Reaction time - Time it takes to react to - Time it takes to react to a particular stimulusa particular stimulus

PowerPower - Ability to perform a maximum - Ability to perform a maximum effort in a short amount of time.effort in a short amount of time.

BalanceBalance - -Ability to remain in control of Ability to remain in control of body while in different positions.body while in different positions.

Bonus: The 6 Skill Bonus: The 6 Skill Components Con’tComponents Con’t

CoordinatioCoordination - Ability to perform n - Ability to perform complex motor skills with a degree of complex motor skills with a degree of ease and grace.ease and grace.

SpeedSpeed - Ability to cover a short distance - Ability to cover a short distance in as short as time as possible.in as short as time as possible.

AgilityAgility - Ability to maintain speed while - Ability to maintain speed while changing directions.changing directions.

Personal Fitness Principles:Personal Fitness Principles:

Principle of ProgressionPrinciple of Progression

Principle of OverloadPrinciple of Overload– FITT PrincipleFITT Principle

Principle of VarietyPrinciple of Variety

Principle of RecoveryPrinciple of Recovery

Principle of SpecificityPrinciple of Specificity

Principle of RegularityPrinciple of Regularity

Principle of Progression:Principle of Progression:The intensity and/or duration of The intensity and/or duration of exercise must be gradually increased exercise must be gradually increased to improve fitness.to improve fitness.

Principle of Overload:Principle of Overload:The work of each session must exceed The work of each session must exceed normal demands placed on the body in normal demands placed on the body in order to bring out training effect.order to bring out training effect.

Otherwise known as the FITT PrincipleOtherwise known as the FITT Principle

FITT PrincipleFITT PrincipleFrequency Frequency – How often you exerciseHow often you exercise

IntensityIntensity– How hard you exerciseHow hard you exercise

TimeTime– How long you exerciseHow long you exercise

TypeType– Type of exercise performedType of exercise performed

Principle of VarietyPrinciple of VarietyVariety is the key to a lasting Variety is the key to a lasting program because it relieves boredom program because it relieves boredom and increases motivation and and increases motivation and progress.progress.– Your muscle cells “memory cells” Your muscle cells “memory cells”

will stop growing if you don’t shock will stop growing if you don’t shock them occasionally with change in them occasionally with change in your routineyour routine

Principle of RecoveryPrinciple of RecoveryAlternating muscle groups every Alternating muscle groups every other day, or alternating hard and other day, or alternating hard and easy days for each component of easy days for each component of fitness allows muscle repair and fitness allows muscle repair and growth. growth. – Recovery can help avoid burn-out Recovery can help avoid burn-out

and injuryand injury

Principle of Specificity:Principle of Specificity:Training must be geared toward Training must be geared toward specific goalsspecific goals– training is extraordinarily specific in training is extraordinarily specific in

its effect, training for one muscle its effect, training for one muscle group or movement pattern does group or movement pattern does not transfer to other muscles not transfer to other muscles groups or movement patterns.groups or movement patterns.

Principle of Regularity:Principle of Regularity:At least three balanced workouts a At least three balanced workouts a week are necessary to maintain a week are necessary to maintain a desirable level of fitness.desirable level of fitness.– ““use it or lose it”use it or lose it”

The Center for Disease Control The Center for Disease Control recommends that adolescents’ recommends that adolescents’ participate in moderate to vigorous participate in moderate to vigorous activity for 60 minutes daily.activity for 60 minutes daily.

Target Heart RateTarget Heart RateA specific age-based pulse rate to be maintained during aerobic exercise to ensure optimal cardiovascular function

65-85 percent of the maximum heart 65-85 percent of the maximum heart rate, results in greatest cardiovascular rate, results in greatest cardiovascular benefits from exercise.benefits from exercise.

Target Heart Rate:Target Heart Rate:

Target heart rate zone is determined by the Target heart rate zone is determined by the following formula:following formula:

– 220 – your age = maximum heart rate 220 – your age = maximum heart rate (MHR)(MHR)

– MHR – your resting heart rate* x .65 = MHR – your resting heart rate* x .65 = lower limit of your target heart rate zonelower limit of your target heart rate zone

– MHR – your resting heart rate* x .85 = MHR – your resting heart rate* x .85 = upper limit of your target heart rate zoneupper limit of your target heart rate zone

– *Resting heart rate is your heart rate *Resting heart rate is your heart rate taken after at least 30 minutes of rest, taken after at least 30 minutes of rest, best if taken right after waking in the best if taken right after waking in the morning before getting out of bedmorning before getting out of bed..

Sportsmanship:Sportsmanship:Treating your teammates, Treating your teammates, classmates and those you play classmates and those you play against like you would want to be against like you would want to be treated.treated.

Being a gracious winner and a Being a gracious winner and a gracious losergracious loser

Keeping the activity fair, respectful Keeping the activity fair, respectful and fun for all.and fun for all.PLAY HARD, PLAY FAIR, PLAY SAFEPLAY HARD, PLAY FAIR, PLAY SAFE

VolleyballVolleyballA ball game played between two teams of six players. The object of the game is to use any part of the body above the waist to send the ball over a net within the boundaries of the court, so that the opposing team is unable to return it or prevent it from hitting the ground. Points are scored for successful actions by a serving team, and these points make up a set.

Team Sports:Team Sports:VolleyballVolleyballVocab:Vocab:

Bump/Forearm PassBump/Forearm Pass -one of the six basic volleyball -one of the six basic volleyball skills. It is a ball-handling skill that a player uses to legally skills. It is a ball-handling skill that a player uses to legally contact the ball at a level below the waist using the contact the ball at a level below the waist using the forearm as the contact surface.forearm as the contact surface.

Spike/Attack Spike/Attack --attempt by one team to terminate the attempt by one team to terminate the play by hitting the ball to the floor on the opponent’s side.play by hitting the ball to the floor on the opponent’s side.

ServeServe - skill used to put the ball into play.- skill used to put the ball into play.

SetSet -a type of touch that enables the setter direct the -a type of touch that enables the setter direct the volleyball to an attackervolleyball to an attacker.

RotationRotation -after a side out, when the team moves -after a side out, when the team moves clockwise around the court to cycle through the serving clockwise around the court to cycle through the serving positionposition

Side out Side out - serving team fails to score or plays the ball - serving team fails to score or plays the ball illegally, opponent wins serve.illegally, opponent wins serve.

Team Sports:Team Sports:VolleyballVolleyball

Vocab con’t:Vocab con’t:RallyRally -the time after the serve when the ball is in play; -the time after the serve when the ball is in play;

ends with a point or side outends with a point or side out

Free Ball Free Ball - this happens when the other team passes the - this happens when the other team passes the ball over the net instead of spiking it for a killball over the net instead of spiking it for a kill

BlockBlock - a defensive play above the net by one or more - a defensive play above the net by one or more players, which attempts to intercept or channel a spiked players, which attempts to intercept or channel a spiked ball.ball.

ServeServe - initial contact between a ball and player to begin - initial contact between a ball and player to begin play, can be underhand or over hand.play, can be underhand or over hand.

SetterSetter - the second passer whose job it is to give a - the second passer whose job it is to give a hittable overhead pass to a spikerhittable overhead pass to a spiker

SpikeSpike - to jump and hit the ball with maximum force - to jump and hit the ball with maximum force toward the opponent's floor, also called attacktoward the opponent's floor, also called attack

Team Sports:Team Sports:VolleyballVolleyballRules of play:

A coin toss determines the choice of ends and right to serve. The team changes ends at the start of each game.

When the ball is served the players of both teams must be standing in two rows of three- the front-line of players at the net, the back-line of players behind them anywhere on the court.

When there is a change of service the players of the team that is to serve rotate one position clockwise before serving.

Players must serve in the correct order of rotation; otherwise the team loses the service and all points scored while the wrong person was serving.

If a served ball hits the net but crosses into the opponent's court, it is legally in play.

The player’s order of rotation must remain constant until the end of the game

Team Sports:Team Sports:VolleyballVolleyball

Scoring System:Scoring System:Rally ScoringRally Scoring: : where a point is awarded at the where a point is awarded at the

end of each play. You do not need to serve in order end of each play. You do not need to serve in order to earn a point. Games are played to 25 points, to earn a point. Games are played to 25 points, must win by two.must win by two.

Sideout (Traditional) ScoringSideout (Traditional) Scoring: : Only the serving Only the serving team may score a point. Games are played to 15 points, team may score a point. Games are played to 15 points, must win by two.must win by two.

Lifetime Sports & Lifetime Sports & Team SportsTeam Sports

Lifetime Sports review Lifetime Sports review

Slides 28 – 41Slides 28 – 41

Team Sports review Team Sports review

Slides 42 – 48Slides 42 – 48

Lifetime Sports:Lifetime Sports:BadmintonBadminton

The object of the game is to hit the The object of the game is to hit the shuttlecock back and forth over a net shuttlecock back and forth over a net without permitting it to hit the floor without permitting it to hit the floor in bounds on your side of the net.in bounds on your side of the net.


Vocab:Vocab:Shuttlecock – official name for the “birdie”, the

projectile of badminton.Rally – an exchange of shots while the shuttle is in

play.Smash – a hard hit overhead shot which forces

the shuttle down sharply – it is the chief attacking stroke of badminton

Drop Shot – a shot his softly with finesse to fall rapidly and close to the net on the opponent’s side.


Service:Only the server or serving team can score a point.Must be an underhand, below the waist, stroke.If a server’s score is even, he/she serves from the

right service box. If a server’s score is odd, he/she serves from the left service box.

A player continues service until he she loses the point, changing service courts so that he serves to each opponent in turn, service then rotate to opposing opposing teamteam

In doubles service rotates between all four playersIn doubles service rotates between all four players


Scoring SystemScoring System::– A match consists of the best of 3 games of 21 A match consists of the best of 3 games of 21

points.points.– A point is scored on each serveA point is scored on each serve– At 20 all, the side which gains a 2 point lead At 20 all, the side which gains a 2 point lead

first, wins that game.first, wins that game.

Net Violations:– A player cannot reach over the net to contact

the shuttle.– A player can contact the shuttle on their side

of the net and follow through over the net but cannot touch the net.

Lifetime Sports:Lifetime Sports:PickleballPickleball

The object of the game is to score The object of the game is to score points by successfully hitting a 3" points by successfully hitting a 3" diameter plastic ball (that is diameter plastic ball (that is perforated with holes (commonly perforated with holes (commonly known as a whiffle-ball) across the known as a whiffle-ball) across the net without it being successfully net without it being successfully returned by the opponent(s). returned by the opponent(s).


Vocab:Vocab:VolleyVolley – to hit the ball in the air before it – to hit the ball in the air before it

bounces on the courtbounces on the court

Non-volley zone Non-volley zone – 7 foot area on either side of – 7 foot area on either side of the net in which a player may not step into to play the net in which a player may not step into to play a ball before it bounces or on the follow-through a ball before it bounces or on the follow-through of a strokeof a stroke

FaultFault – serve which lands out of bounds or court – serve which lands out of bounds or court areaarea

Lifetime Sports:Lifetime Sports:PickleballPickleballService:Service:. .

The serve is made underhand with paddle below the The serve is made underhand with paddle below the waist and both feet behind the baselinewaist and both feet behind the baseline

The server must hit the ball in the air on the serve; The server must hit the ball in the air on the serve; he/she is not allowed to bounce it, then hit it. he/she is not allowed to bounce it, then hit it.

The serve starting on the right side is made diagonally The serve starting on the right side is made diagonally cross-court and must clear the non-volley zone. cross-court and must clear the non-volley zone.

At the start of each new game, the first serving team is At the start of each new game, the first serving team is allowed only one fault before giving up the ball to the allowed only one fault before giving up the ball to the opponents. opponents.

Thereafter, both members of each team will serve and Thereafter, both members of each team will serve and fault before the ball is turned over to the opposing team. fault before the ball is turned over to the opposing team.


Service for doubles:Service for doubles:

When the serving team makes it first fault, players When the serving team makes it first fault, players will stay in the same court and the second partner will will stay in the same court and the second partner will then serve. then serve.

When the serving team wins a point, its players will When the serving team wins a point, its players will switch courts and the same player will continue to switch courts and the same player will continue to serve. serve.

••When the serving team makes its second fault, it When the serving team makes its second fault, it will stay in the same court and turn the ball over to will stay in the same court and turn the ball over to the other team. the other team.

••Players switch courts only after scoring. Players switch courts only after scoring.


Double-Bounce RuleDouble-Bounce Rule

Each team must play its first shot off the bounce.Each team must play its first shot off the bounce.

The receiving team must let the serve bounce, and The receiving team must let the serve bounce, and the serving team must let the return of the serve the serving team must let the return of the serve bounce before playing it.bounce before playing it.

After the two bounces have occurred, the ball can After the two bounces have occurred, the ball can be either volleyed or played off the bounce.be either volleyed or played off the bounce.

Scoring System:Scoring System:

If the receiving team faults, then a point is scored by If the receiving team faults, then a point is scored by the serving team.the serving team.

Can only score a point when servingCan only score a point when serving


Scoring SystemScoring System::– A game is played to 11 points and a team A game is played to 11 points and a team

must win by at least 2 points.must win by at least 2 points.– Points are lost by hitting the ball out of Points are lost by hitting the ball out of

bounds, hitting the net, stepping into the bounds, hitting the net, stepping into the non-volley zone and volleying the ball, or non-volley zone and volleying the ball, or by volleying the ball before the ball has by volleying the ball before the ball has bounced on each side of the net bounced on each side of the net

– If the receiving team faults, then a point is If the receiving team faults, then a point is scored by the serving team.scored by the serving team.

– Can only score a point when servingCan only score a point when serving

Lifetime Sports:Lifetime Sports:Weight RoomWeight RoomVocab:Vocab:

Rep.: the number of times an exercise is performed in succession

Set: a fixed number of repetitions of an exerciseMuscle balance: maintaining a natural strength ration

berween opposing muscle groupsFull-range movement: exercising a muscle from a position of

full extension to full flexionMaximum workload: your best effort for one repetition of an

exerciseIsometric exercises – (static exercises) muscles contract but the

body parts do not move (ex. wall sit)Isotonic exercises – (dynamic exercises) muscles contract and

body parts move (ex. push-ups, sit-ups, weight/resistance training)

Lifetime Sports:Lifetime Sports:Weight RoomWeight Room

Vocab con’tVocab con’t“Positive” or concentric phase -the lifting phase that

requires work or exertion by either pushing or pulling. When this happens your muscles contract. When doing the Biceps Curl, for example, the concentric phase (positive) is when you lift the weight up towards your chest.

“Negative” or eccentric phase -the resistance phase whereby you slowly allow the weight to return to its original position. When this happens, your muscles lengthen. For example, in the Biceps Curl, the eccentric phase(negative) is when you slowly lower the weight back down until your arms are extended straight. During this phase you should always move more slowly than on the positive phase


Weight Lifting Techniques and Safety Tips:Breathe - Don’t hold your breath. When you lift,

exhale on the lift and inhale on the return movement.Always use spotters.Learn and use proper form to prevent injury.

Remember to stretch in the warm up and cool down to prevent stiffness, injury and maintain

Don’t rush. Don’t jerk the weight up. Lift and lower the weight in a slow, controlled fashion. This helps you improve body stabilization, isolates the muscles you want to work effectively, and doesn’t let you cheat by relying on momentum to lift the weight.


Weight Lifting Techniques, Safety Tips Con’t:Exercise through the full range of motion, with

emphasis on the end of the positive phase. Training in the full range of motion enhances both muscle strength and joint flexibility

Rest. Give your body a day to recover between workouts of the same muscle group

Be consistent. Three workouts a week will build muscles and just two will maintain the strength you’ve gained.

Team Sports:Team Sports:AngleballAngleball

A game for many participants divided into two teams. The goal is to knock the ball from the opposing team’s standard.

Origin: The Pennsylvania State University by Head Football coach Rip Engle in the 1960’s Invented as an aerobic workout for off-season football players.

Field of Play: no set dimensions

Team Sports:Team Sports:AngleballAngleball

Scoring System:a point is scored when a team throws a ball at the standard of

the other team and successfully knocks the ball off the stand.

Rules of play/Key Terms:Choice of ends is up to team players and the game is started

by a “jump ball” in the center of the playing field or from a designated goalie (determined by rocks, paper scissors, or team that wears pennies)

You can tag the person with the ball and the tagged player has three seconds to throw the ball to a teammate.

When a point is scored the game starts again with another “jump ball” or scored on teams goalie.

Team Sports:Team Sports:BasketballBasketball

A non-contact game for two teams of five players. The object of the game is to score more points than the opposing team in the allotted time. The ball may be passed, thrown, rolled, or dribbled but may not be carried or kicked deliberately. Throwing the ball into the appropriate basket scores points.

Team Sports:Team Sports:BasketballBasketballVocab:Vocab:

Dribbling - the means by which a player can move the ball on the court. A player is entitled to dribble each time he gains control of the ball, but it is a violation to make a second consecutive dribble (double dribble).

Foul- infraction of the rules that involves personal contact with an opponent or unsportsmanlike conduct. A player who has committed five fouls must automatically leave the game.

Free throw -an unhindered shot for a goal (basket) from a position directly behind the free throw line. Free throws are awarded to the opposing team as penalties for fouls

Turnover -when a player loses the ball to the other team


Vocab Con’tVocab Con’tTraveling - when a player walks with the ballSteal -to intercept a pass or take the ball away from

an opposing dribblerKey -the area under each basket marked by the

rectangle on the floor. The offensive players may only be in that area for 3 seconds, unless the ball is shot.

Assist – a pass that directly helps a player score a basket

Man-to-Man -the type defense where one person plays defense against one opposing player.

Zone - a type of defense where a defensive player covers a certain area or zone, and they play defense against the players that come into that zone.


Rules of play:Game consists of two halves with an interval within

each half.At the start, teams choose an end and change at

half time. Each haft starts with a center jump at center court.

Three-second rule-no offensive player may remain in his opponent’s restricted area, between end line and free throw line (the key).

If a ball goes out of bounds a throw is awarded to the opposing team of the team that last touched the ball.


Scoring System: a goal is scored when a live ball

enters a basket from above and stays in or passes through.

– Goal from the field court = 2 points– free throws (foul shot)= 1 point– behind the three-point line = 3

points

Review Complete:Review Complete:

Good Luck on your exam!Good Luck on your exam!

Physical Education Final Exam Review Session. Fitness Review:

Documents

component of fitness

speed ability

injury fitness tests

agility ability

balance ability

reaction time time

muscle repair

personal fitness principles