Extreme/alternative Exam Review Topics: Sports that include a variety of health related components of fitness Rules and safety Skill cues Offense /defense strategies Modified games Skill development Opportunities to participate outside of class

Health related components Can you list all 5 1. 2. 3. 4. 5.

Health Related Fitness Body composition- a ratio of body fat relative to other body tissues Cardiovascular Endurance- a measure of the hearts ability to efficiently deliver oxygen through the blood to the other muscles in order to maintain vigorous exercise Flexibility- the ability to use one’s joints fully in order to prevent muscle injury Muscular Endurance- the ability of muscles to exercise many times without getting tired Muscular Strength- the amount of force put forth by a muscle or muscle group.

Examples of health related components of fitness Cardiorespiratory endurance-jogging, swimming, cycling, roller blading Flexibility-stretching

Muscular strength- Max bench press, one squat, 1leg press. Muscular endurance- the most amount of sit –ups in one minute, performing lifting weights for a period of time.

Body composition BMI, body fat skinfold test, Hydrostatic Weighing

Skill related fitness Can you list all 6? 1. 2. 3. 4. 5. 6.

Skill Related Fitness Agility- the ability to change directions quickly Balance- the ability to remain upright while standing still or moving Coordination- Coordination is the ability to use the body parts and senses together to produce smooth efficient movements. Power- the ability to do strength performances quickly Reaction time- the amount of time it takes to get moving Speed- the ability to perform a specific movement or cover a distance in a short period of time.

Examples of skill related components of fitness Speed- sprinting in races, when playing golf, the speed of your arms and upper body in creating the swing are vital in driving the ball over a long distance.

Balance Gymnastics, ballet, and also contact sports where having good balance may prevent you being tackled to the floor!

Agility- shuttle run, dodging tackles, moving in tennis/badminton

Coordination hand-eye coordination in racket sports and the co-ordination to use the opposite arm and leg when sprinting

Power a sprint start, a shot-put or javelin throw, long-jump, or broad jump/vertical jump

Reaction time responding to the gun at the start of a race, but also a goalkeeper saving a penalty, a badminton player reacting to a smash shot, or swing a baseball bat to hit the ball.

Extreme/alternative sports-Can you list some? fencing Boxing- muscular and cardiovascular endurance, Body composition Archery- hand to eye coordination, upper body strength Badminton-hand/eye coordination, footwork-agility Bowling-balance Cycling-balance, cardio endurance Golf-hand/eye coordination Pickleball-hand/eye coordination Racquetball - hand/eye coordination Tennis- hand/eye coordination, cardio endurance Crossfit/power lifting-all health and skill related components of fitness Track and field-some events-high jump Beach volleyball Floor hockey Disc Golf

Tennis What skill related components of fitness are used the most? Hand-eye coordination- one tracks the ball with their eyes, and uses their arm to hit the ball with the racket.

Tennis

Skills- Ready position

Forehand hit- Cues: Body turns to side(forehand side) Racket to ear Swing is low to high-get ball over net

Backhand hit Turn body to side(backhand side) Racket to ear Swing low to high

Forehand/backhand

Serving-underhand Serves start the game Must go over the net and land in the service box( diagonally) You get 2 attempts-each miss called a fault or double fault Cues: Toes face net poles Body turned to side Hit ball out of air Swing low to high

Underhand serve

Pickle ball Basic rules Serve must be underhand, and the returner must let the ball bounce once on each side(double bounce) After it bounce on each side, a player may volley the ball Volley- hitting the ball out of the air, without letting it bounce-uses a half swing You may not volley close to the net( non-volley zone) Games are played to 21 points, and win by 2.

Pickle ball skills: Serving- underhand, starts game, low to high swing, toes face net pole Forehand-turns to side, racket to ear, low to high swing Backhand-turns to side, racket to ear, low to high swing Volley- half follow through-hits the ball out of air Lob shot -forces opponent to move backwards Skill related fitness: hand to eye coordination

Pickle ball a. Hitting the ball out of bounds b. Not clearing net Specific rules-serving The serve is made underhand. Both feet must behind serving line The server must hit the ball in the air on the serve. Only one serve attempt is allowed, EXCEPT if the ball touches the net on the serve and lands in the proper service court. How to lose points or faults a. Hitting the ball out of bounds b. Not clearing net c. Stepping into the non-volley zone and volleying the ball-smashing d. Volleying the ball before it has bounced once on each side of the net.

Pickle Ball Equipment: Paddles- one that is made of hardwood or good plywood with a squared off head. It should have a cord attached to the butt end of the handle for safety purposes. Balls- Various size whiffle balls. Nets- a badminton or tennis net may be used.   Safety Considerations Always wear the strap around your wrists so if the paddle slips from your hands, it stays with you. Warm up properly before starting the game. Stretching exercises for the shoulder, hamstrings and abductors of the legs are recommended. Get used to calling for the ball so as to minimize impact with your double partner.

Pickle Ball court-doubles

Court dimensions-pickle ball

Pickle ball action-doubles

Pickle ball court

Check out usapa.org for more info Doubles Check out usapa.org for more info

Archery

Archery-Safety Safety- -never shoot bow without arrow (pull string back and let it fly) - Always point down range-address target straddling rope -Always listen and wait for teachers command Whistle Signals- 1st whistle- first two in line walk up and straddle line ( make sure they do not touch bow) 2nd whistle- grab bow( keep sideways)and nock arrow-put arrow on string 3rd whistle- You may shoot arrows using correct form-Draw, anchor, aim release, follow through, everyone shoots 2-3. 4th whistle- put bows on canister, and go retrieve arrows-stabilize the target with one hand and pull arrow with the other, and put them back in canister.

Archery-fitness What health related components of fitness is used most? Muscular strength and muscular endurance -using your back, chest, triceps, and shoulders to draw(pull string) and hold it while you aim.

Archery-shooting technique Straddle the line Knock your arrow-put arrow on string Bow arm always down range Pull shooting hand to jaw(draw) Anchor(hold at jaw) Aim Release-keep hand at jaw

And from the bullseye going outward, a shot in each ring counts as: 10 points(gold), 9 points, 8 points, 7 points, 6 points, 5 points, 3 points, 2 points, and 1 point.

Fitness Fitness Technology HR monitors Fit bits-track your activities, steps, and calories burned Warm-up-always perform a slight jog or brisk walk to warm up muscles before stretching-make muscles more elastic and warmed up Cool down -never just stop with a moderate to vigorous activity-perform a slow jog/walk to cool down to get HR down and prevent muscle stiffness Fitness planning: F-frequency I-Intensity T-Type of activity T-Time doing activity See other slides at the end

The F.I.T.T Formula Frequency- Three to Five times per week. Intensity- 60 % to 85% of maximal heart rate ( moderate to vigorous) Time- at least 20 to 30 minutes per exercise session Type- Aerobic activities such as jogging, bicycling, swimming, or walking

Skill development Learning cues- projects a clear description of a skill component into the students mind. Enhance learner memory-(cookies) Compresses information Focus on one specific component of skill-follow through Motivates to develop and refine skills Skill progression-starting with easier skills, and working up to harder skills - learn fundamentals and practice, practice, practice! Modified games/small groups 3 on 3, 4 on 4, 5 on 5 will allow for more touches on the ball-more practice, limits down time and standing around.

Opportunities outside of school Intramurals/athletics-25 hours of various sports Community parks and recreation Little/senior/pony tail leagues Pop warner football, Club soccer gymnastics Dance, cheerleading Fitness-5ks to triathlons, swim clubs, bike clubs Practicing at home use the tools provided from PE and practice them at home High schools offer around 25 sports for boys and girls ( weightlifting, bowling, tennis, softball/baseball, track and field, lacrosse, etc.)