1. Individual/Dual sports/Skill development
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

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

3. 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.

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

5. 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.

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

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

8. 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.

9. 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.

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

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

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

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

14. 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.

15. 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

16. 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.

17. Tennis

18. Skills- Ready position

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

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

21. Forehand/backhand

22. 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

23. Underhand serve

24. 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.

25. 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

26. 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.

27. 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.

28. Pickle Ball court-doubles

29. Court dimensions-pickle ball

30. Pickle ball action-doubles

31. Pickle ball court

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

33. Archery

34. 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.

35. 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.

36. 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

37. 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.

38. Volleyball Rules and Safety Skill Development
6 players on a team(PE may have 9)
3 hits to return the ball
Starts with a serve
When a point is scored, that team serves, and rotates clockwise
Player may not hit ball twice in a row
No spiking serves
No carrying or holding
Rally scoring-point on every play
Games or sets are played to 25
A match is winning 2 out of 3
Communicate to avoid collision
Roll ball under net, do not throw
Stay in control
Fun Facts: 2 person beach volleyball was added to the Olympics in 1996
Ready position
Bump pass -bend knees, arms straight, hands together, forearm contact
Set pass-setting-get under ball, hands up early, hands at hair line, hold the bowl of cereal, fingertip contact
Spike/hit
Serves-underhand-hold ball at waist, do no toss ball, arm swings like a clock, use butt of your palm
Blocking
Preparation for digs
Strategies-bump, set. Spike
History:
-Developed in 1895 by William C. Morgan at the YMCA in Holyoke, Mass.

40. Flag football Rules and safety Skill development
No blocking, tackling
No straight arms
No flag guarding
4 downs( plays) to get to the next zone
Fist down-advance past next zone
Goal is to get to the end zone for a touchdown(score)
Line of scrimmage- An imaginary line, or vertical plane, passing through the end of the ball nearest a team’s goal line and parallel to the goal lines. Any player of either team is offside’s if he/she crosses the line before the ball is snapped.
Flag guarding- When a player deliberately interferes with an opponent from getting their flags.
Completion- caught pass in bounds.
Interception-caught pass by the defense.
Lateral pass-An offensive play in which the ball is passed sideward or backward to the line of scrimmage
C-grip
Passing-Mature throw pattern-Break, step with opposite, follow through
Receiving-Catching stationary/moving-above waist thumbs together, below waist pinkies together, bring ball into body
QB 3 step drop-turn, grapevine, side step, plant
Hand offs- Outside elbow low, inside elbow high, open mailbox
Ball Carrying – running with football
R-Ribcage
E- Elbow tucked in
E- Eagle claw grip
F- Forearm
Field goals
Offensive strategy-Running plays, slants, change of pace
Defensive strategy- back peddling, mirroring, over/under playing

41. 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

42. 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

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

44. 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

45. hurdles

46. Staggered starts to equalize distance

47. 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

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

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

51. 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

52. 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.

53. 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.)