1. Physical Education Revision Guide Grades 7 BOYS End of Year Theory Exam 2017

2. Athletics

3. Athletics – Track and Field
This year we have completed:
The high jump (field)
The long jump (field)
Shot put (field)
Javelin (field)
4x100m Relay (track)
100m Sprint (track)
All these events are classed under track or field events
Other track and field events include:
Hurdles (track)
Discus throw (field)
Pole vault (field)
Hammer throw(field)
Walking (track)
Triple jump(field)

4. High Jump Fosbury Flop → Scissors Kick →
There are two different techniques, the scissors
kick and the fosbury flop.
If you are right footed you run from the left side, if you are left footed you run from the right side.
Scissors Kick
You approach the jump at a curve, 7-9 strides. Your left foot is planted on the ground beside the jump, you lift your inner leg (right leg) straight up over the bar, followed by your left leg straight up.
Fosbury Flop:
Approach the same way. Before you jump, rotate your body so your back is to the jump. Bring your right leg to your chest, pushing yourself of the ground with your left. Lift your hips up over the bar, land on your shoulders/upper back.
Scissors Kick →

5. Long Jump There are four stages to the long jump;
Approach - build up speed, this will be momentum for the jump, you should take strides.
Take off - take off from your strong foot, make sure not to step over the line!
Flight - swing your arms, from back, up to forward, this will help you jump further.
Landing - land with two feet together.

6. Sprints and Relays Sprinting distance can range from 40m to 200m.
During a relay, a team of 4 runners, run 400m, each member running 100m. The team to have their fourth member over the line first is the winner.
The runners must receive a baton from the previous runner before they start running.
There are 3 types of passes used for the baton in a relay, the upward sweep, downward steep and the push pass. You should receive the baton between your thumb and index finger.

7. Basketball

8. What is basketball? Basketball is a team sport.
Two teams of 5 players each try to score points against one another by throwing a ball through a 3m high hoop.
Each hoop is placed at the end of a rectangular court.

9. How basketball is played?
Basketball is played by two teams who score points by throwing a ball into the opposing team's basket. The team who scores the most points are the winners.
Each team has a squad of 12 players to choose from. 5 of those players are allowed on the court at any one time.
Players can move the ball around the court by passing, throwing, rolling or dribbling.

10. Simple rules of Basketball
The ball may be thrown in any direction with one or both hands.
A player cannot bounce the ball with two hands.
A player cannot run with the ball, this is called traveling.
A player must throw it from the spot on which he catches it, or dribble the ball with one hand while they are running.
If you dribble the ball, then stop and catch it, you must pass or shoot the ball.
Double dribble is where you dribble the ball, catch it and dribble again.
You can only hold the ball for 5 seconds.
Shouldering, holding, pushing, tripping or striking of any way towards a player of the other team is not allowed – no contact.

11. SCORING
Points are scored for shooting the basketball through the hoop.
Two points for a goal inside the three-point semi-circle, and three points for goals scored from outside.
Free throws, taken from the free-throw line & awarded after a foul, are worth one point.

12. Basketball Skills Dribbling
Dribbling in basketball is where you bounce the ball with one hand.
You dribble in basketball when you want to move around the court (you cannot walk or run holding the ball).
Teaching points:
Clean palm, dirty fingers.
Bounce the ball hip height.
Keep your eyes up
Flick your wrist.

13. Passing There are 3 passes used in basketball: Chest pass
Chest pass is used for a quick and easy pass to another person on your team. The ball is held at your chest and thrown directly to your partners chest.
Overhead pass
The overhead pass is used when you need to pass the ball overhead
It is also used as a long distance throw.
Bounce pass
The bounce pass is used when there is someone in-between you & your team mate, you pass the ball low, around the defender, with a bounce.

14. F= Flick, follow through – flick your wrist when your
Shooting
Remember B.E.E.E.F
B= Body, bent and balance – One foot in front of the other, shoulder width apart,
knees bet.
E= Elbow – Your elbow should be at a 90 degrees, the ball should be held on one
hand, directly over your elbow.
E= Eyes – Look at where you are shooting at,
you should be looking at the rim of the basket.
E= Elevation – When you throw the ball you body
should elevate/jump (bent knees should straighten).
F= Flick, follow through – flick your wrist when your
throw the ball and follow through.

15. Health, Fitness & Well-Being

16. Fitness Fitness is the ability to meet the demands of the environment.
There are many benefits of being physically fit including:
Mental/psychological benefits – improved confidence, relief from stress
Physical benefits – losing weight, improved posture, improved body shape
Social benefits – meeting people, new friends

17. Fitness- Continued
Fitness leads to a more healthy & balanced life-style.
By improving our fitness we can reach our desired goals in sport, e.g. playing for a sports team, running a 10km race.
Fitness is improved through hard-work and following an exercise program.
Healthy eating also plays a huge part in our fitness levels

18. Health Related Fitness Factors
Cardiovascular Fitness: the ability to exercise the body for long periods of times, sometimes called stamina
Muscular Strength: the amount of force a muscle can exert against a resistance, e.g. helps sportspeople hit, tackle and throw
Muscular endurance: the ability to use muscles many times without becoming tired, e.g. sprinting

19. Flexibility: the range of movement possible at a joint
Flexibility: the range of movement possible at a joint. It helps sportspeople to stretch and reach further
Body composition: it is the percentage of the body that is fat, muscle and bone. It is what the body is made up of.

20. Skill related fitness factors:
Skill related factors are essentially to succeed in sport:
Agility: the ability to change body position quickly, i.e. turn
Balance: the ability to retain centre of mass, above base of support when stationary or moving
Co-ordination: the ability to use two or more body parts together. E.g. hand-eye coordination to catch a ball

21. Power: the ability to use strength at speed. Power = strength x speed
Reaction time: the time between presentation of a stimulus & the onset of movement
Speed: the time it takes to get from point A to point B. How quickly you can move between 2 points.
Skill related factors can be trained toward & improved by following a skill related fitness programme relevant to your sport

22. Types of Fitness Training
Circuit training: multiple activities (e.g. press-ups, sit-ups, burpees) are completed as part of a rotation/circuit for a set time, e.g. 30 seconds
Intervals: Short bursts of intense physical activity followed by recovery period, e.g. 100m sprint, followed by 200m walk
Strength training: resistance training to oppose a force, e.g. weight lifting or gym machines

23. Types of Fitness Training
Plyometric: these are explosive exercises to increase muscle power.
Types of Fitness Training
Endurance Training: this is sustained activity to increase cardiovascular fitness, e.g. jogging for 30minutes.

25. Balanced Diet
A balanced diet involves eating the correct amounts of the wide variety of food types included in the food plate.
We should eat more foods from top of the plate & less food from the top of the plate.
The food plate helps promote a healthy eating life-style.
The FLOOD PLATE is an updated version of the food pyramid.

26. Muscles in the BODY