Physical Education Final Exam Study Guide
Physical Benefits of Exercise:
- Improves heart health:
Lowers resting heart rate
Reduces risk of heart disease
Improves circulation and respiration
Lowers blood pressure
- Maintains healthy weight
- Lowers bad cholesterol and improves good
- Improves posture
- Better coordination
- Increases energy levels: Able to exercise longer without getting tired
- Disease Prevention
- Releases daily stress
- Increases self esteem
- Improves mood
- Reduces depression
- Increase social skills
- Respect for others
- Meet new people
Components of Physical Fitness
- Cardiovascular Endurance is the ability to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity. Examples: walking, jogging, cycling, swimming and aerobics.
- Muscular Strength is the ability of a muscle or group of muscles to exert a maximal force against a resistance. Ex. Bench Press, Squats
- Muscular Endurance the ability to use your muscles many times without tiring. Ex. Push Ups, Sit Ups
- Flexibility is the ability to use your joints fully through a wide range of motion. You are flexible when your muscles are able to freely and comfortably move through a full range of motion without difficulty.
- Body Composition is the percentage of body weight that is made up of fat when compared to other body tissue, such as bone and muscle.
- Agility is the ability to change directions and levels quickly and efficiently. An example exercise involving agility is the shuttle run.
- Coordination is the ability to move two different body parts simultaneously with purpose and direction. An example exercise involving coordination is jump roping.
- Balance is the ability to hold a position and remain stable over ones center of gravity. An example exercise involving balance is a “V” sit.
- Power is the ability to generate a large amount of force quickly; to explode. An example exercise involving power is the standing long jump.
- Reaction Time is the ability to react or respond quickly to what you hear, see or feel.
- Speed is the ability to move swiftly from one point to another
Principles of an Exercise Program (F.I.T.T Principle)
- Frequency: How often you exercise. Recommended 3 to 5 days a week.
- Intensity: How hard you exercise. Recommended intensity is between 60 – 90% of your THRZ.
- Time: How long you exercise. Recommended exercise bout is from 20 – 60 minutes
- Type: Mode of exercise. Activities that involve aerobic or anaerobic systems; jogging, weight training, jump roping…etc.
- A soccer game begins with a Kick-off
- When dribbling in soccer you should use small controlled kicks keeping the ball in front of you.
- When passing you should strike the ball with the inside of your foot and use a medium kick.
- When shooting a goal strike the ball with your shoelaces and kick it as hard as you can.
- When you throw a Frisbee you should:
Place pointer finger on the rim of Frisbee and the rest of the fingers on the bottom
Hold Frisbee with thumb on top
Keep Frisbee level
Snap your wrist and throw the Frisbee
- When playing Frisbee golf low score wins
- Par: The average number of throws it takes to complete a hole.
- Bogie: Finishing a hole with one throw more than par (double, triple bogie, etc)
- Birdie: Finishing a hole with one throw less than par.
- Eagle: Finishing a hole in 2 throws less than par.
- Ace: Hole in one
- Face Off: Puck is dropped between centers and they attempt to pass to a teammate. Used to start each game, and after a scored goal
- High Sticking: When blade goes above waist on either backswing or follow through (including slap shots)
- Shooting: Forehand: shoots or passes with bottom hand pushing stick forward.
Backhand: shoots or passes with bottom hand pulling the stick forward
Wrist shot: using a flicking motion to move the puck (stick remains in contact with floor)
- Traveling: when a player moves his/her feet while in possession of the ball without dribbling.
- Double Dribble: when a player dribbles a second time after his/her first dribble has ended.
- When shooting a basketball remember:
- Balance-have 2 feet set, shoulder square to the basket. Have knees bent, be relaxed. Hold the ball with fingertips only, spread and relaxed. Use opposite hand as a guide.
- Eyes-Aim for the rim, and look before shooting.
- Elbow-shooting elbow should be under the ball close to body, pointing at the basket when shooting.
- Follow-through, exaggerate the follow-though with arm fully extended and snap wrist toward basket and downward. There should be a backwards spin to the ball.
1. Lift/Carry- hitting the ball with an open palm below the waist or in an upward motion (when hitting below the waist with one hand, the hand must be fisted).
2. Two Hit- hitting the ball with two hands at different times. You must contact ball with both hands simultaneously.
3. Players must receive a serve with a bump, no set, block, or spikes
4. A ball that lands on a boundary line is considered in bounds.
Components of physical fitness that are improved through regular participation in volleyball:
Muscular Strength, Muscular Endurance, Agility, Coordination, Power, Reaction
- Birdie must be hit below the waist
- The first serve of the game the server must stand in the right side of the court
- The serve must land in the opposite diagonal side of court
- Servers feet must stay in contact with the ground when serving
- Only the player served to may receive the service
- Hitting the birdie out of bounds
- Serving into the wrong service court
- Shuttle passes through or under the net
- Player fails to return the bird to the opponent's court
- Touching the net with the body or the racquet
- 2 whistle = get bow
- 1 whistle = shoot
- 3 whistle = get arrows
- 5+ whistle = STOP emergency
Health benefits to participation in archery
- Physical: flexibility, strength, hand eye coordination
- Mental/emotional: patience, relieves stress, relaxing
- Social: meet new people, cooperation, teamwork