1. Individual/Dual sports/Skill development
Topics:
Sports that include a variety oh health related components of fitness
Rules and safety
Skill cues
Offense /defense strategies
Modified games
Skill development
Opportunities to participate outside of class

2. 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.

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

4. 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.

5. Body composition
BMI, body fat skinfold test, Hydrostatic Weighing

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.

7. 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.

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

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

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

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

12. 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.

13. Individual 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

14. 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.

15. Tennis

16. Skills- Ready position

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

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

19. Forehand/backhand

20. 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

21. Underhand serve

22. 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.

23. 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.

24. 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.

25. Pickle Ball court-doubles

26. Court dimensions-pickle ball

27. Pickle ball action-doubles

28. Pickle ball court

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

30. Archery

31. 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.

32. 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.

33. 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

34. 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.

35. Track and field Basic skills-Relays
Relays (4 X100) Hand –offs for relays-visual
exchange zones-hand off to moving teammate
each runner runs their leg( 100m)
baton can not drop, you must stay in your lane
Starters use a staggered start to equalize distance when races are run on curves

36. Sprint starts with blocks
Runners directly looking at the ground while on marks

37. Sprint starts-50m, 75m, 100m dash
Thumbs facing line-”on your marks”
On “get set”-eyes on the ground, raise up.
Gun-take off
Stay in your lane, or else be disqualified-do nut run in another runners lane

38. hurdles

39. Staggered starts to equalize distance

40. Long jump- what skill related components of fitness are used the most
Long jump- what skill related components of fitness are used the most? Speed and power

42. Track and field events Aerobic(cardio-uses oxygen)
Long distance running
marathons
Anaerobic-does not use a lot of oxygen
Sprinting
Pole vaulting
discus

43. Fitness plan F.I.T.T. principle F= Frequency-how often
I= Intensity-how hard
T= Time-how long
T= Type-type of activity

44. 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

45. 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.

46. 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.)