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Summary of Your Health Risk Appraisals
On your YOUTH PHYSICAL ACTIVITY appraisal, how did you score? ____________
Did you expect this? __________
Which area was your weakest? _________________
Which area(s) are your strongest? _______________________________
List 3 healthy ways can you improve your physical activity: 1.2.3.What is a minimum time requirement for maintaining your cardiovascular fitness?
Do you realize that the CDC (Center for Disease Control) currently states that if an individual wants to improve his cardiovascular fitness he needs to perform some type of cardiovascular activity 5 times a
week for a minimum of 30 minutes a time?
On your HEART DISEASE appraisal, how did you score? _____________
Which area gave you the highest risk points? _________________
What was your overall heart disease score? ____________ Are you satisfied with this? _____
List 3 things you could do to decrease your risk for heart disease.1.2.3.
Do you realize that heart disease is the leading cause of death in the United States? In 4 people in America suffers from some type of heart or blood vessel disease.
On your YOUTH NUTRITION appraisal, what was your overall score? __________
Which area(s) are your strongest? _______________________________
Which area(s) did you score poor? _______________________________
How did you score in the snack area? ______________ What kind of healthier snacks could you eat? ___________________________
What do you eat for breakfast daily? If not, why don’t you? ________________________________________________________________Do you realize that obesity is the second leading cause of preventable death in the United States? Body Mass Index (BMI) is a measurement tool used to determine excess body weight. Overweight is defined as a BMI of 25 or more, obesity is 30 or more, and severe obesity is 40 or more. About 15.5 percent of adolescents (ages 12 to 19) and 15.3 percent of children (ages 6 to 11) are obese. Currently, 64.5 percent of U.S. adults, age 20 years and older, are overweight and 30.5 percent are obese
1
HEREDITY PROFILE
Please put a check next to the categories that pertain to that family member.
(mother) (father)grandmother grandfather grandmother grandfather
cardiovascular disease cardiovascular diseaseelevated cholesterol elevated cholesterolhypertension hypertensioncigarette smoking cigarette smokingdiabetes mellitus diabetes mellitusfamily history of CHD(prior to age 55)
family history of CHD(prior to age 55)
sedentary lifestyle sedentary lifestyleobesity obesityexcessive alcohol intake excessive alcohol intakerespiratory diseases respiratory diseasesstroke strokekidney disorders kidney disorders
mother fathercardiovascular disease cardiovascular diseaseelevated cholesterol elevated cholesterolhypertension hypertensioncigarette smoking cigarette smokingdiabetes mellitus diabetes mellitusfamily history of CHD (prior to age 55) family history of CHD(prior to age 55)sedentary lifestyle sedentary lifestyleobesity obesityexcessive alcohol intake excessive alcohol intake
you
_____cardiovascular disease _______elevated cholesterol________hypertension________cigarette smoking________diabetes mellitus________family history of CHD (prior to age 55)________sedentary lifestyle________obesity________excessive alcohol intake________respiratory diseases________stroke________kidney disorders
2
Computing Your Target Heart Rate Zone
Name ____________________________________ Date __________________ Class ___________
Purpose To identify a target heart rate zone at a safe and comfortable level of overload that should be maintained to achieve a training effect
Part I
Procedure: Review the charts on maximum heart rate and aerobic exercise sessions in Chapter 7, and answer the following questions
1. What is the maximum attainable heart rate for someone who is twenty years old?2. Based upon your age, what is your maximum attainable heart rate?
Part II
Procedure: Read the following information and study the example provided before completing this activity
A. Target Heart Rate Zone based upon Percentage of Heart Rate Reserve
LowerUpper
Example Limit Limit
1. Obtain your maximum heart rate 220 220 220(MHR) by subtracting your age from 220 -14
206 MHR
2. Determine your resting heart rate(RHR) by the method described in -70 RHR
Chapter 6 and subtract from Step 1. = 136 Chapter 7 and subtract from step 1.
3. At what percent of heart rate reserve do you wish to train? The lower limitis 50% for training effect, and X 50% X 50%X
85%the safe upper limit is 85%
4. Multiply Step 3 times the value =68 = =
of step 2.
5. Add the resting heart rate. +70 RHR + +
6. A is the lower limit of target 138 A = B =heart rate zone for training
effect, and B is the safe upper limit.
3
Reading Strategy
Chapter 1: Personal Fitness, Feeling Good/Looking Good
Anticipation Guide
Directions:Before reading: In the column labeled me, place a check next to any
statement with which you agree.
After reading: Compare your opinions on those statements with information contained in the text.
Me Text
_______ _______ 1. Physical fitness is a trend not a fad.
_______ _______ 2. You don't have to be an athlete to be physically fit.
_______ _______ 3. Physical Fitness is determined by the condition of your heart.
_______ _______ 4. Those who remain active have fewer heart problems and other diseases.
_______ _______ 5. Fatty deposits put a strain on the heart and circulation.
_______ _______ 6. High Blood pressure occurs in both young and old.
_______ _______ 7. Fast food chains serve generally high fat content foods.
_______ _______ 8. People who take control of their bodies and lifestyles help stress and depression.
_______ _______ 9. Smoking, sex of an individual, heredity and age may make you more at risk for Heart Disease
_______ _______10. It will take several months of exercising before you will be provided with the physical and mental benefits.
4
CHAPTER 1: Looking Good Feeling Good
Video Assignment
1. What is FITNESS?
2. What are the five elements of fitness?
3. What are the six factors that affect your overall health and fitness?
4. What are the three health factors you can’t control?
5
Reading Strategy
Chapter 4 Guidelines to Exercise
Name: ___________________________________________ Date ___________________
Sketch to Stretch
As students, you are to conceptualize ideas from your reading of Chapter 4 by creating a sequence of sketches. These are quick simple drawings that do not require artistic ability. Good readers employ the strategy to visualize what they read hence they are more apt to remember the important concepts.
You are to read then draw for each subject outlined in Chapter 4.
1. How to Get Started 2. Clothing
3. Exercising in Hot Weather 3a. Heat Cramps
3b. Heat Exhaustion 3c. Heat Stroke
4. Preventative Measures for Heat Illness 5. Warm Up/Cool Down
6. Muscle Soreness 7. Blisters
8. Shin Splints 9. Stitch in the Side
6
CHAPTER 4: Guidelines for ExerciseVideo Assignment
1. What are 2 important guidelines before you begin to exercise?
2. How should you dress in hot weather?
3. What are 3 heat related illnesses that can affect someone who exercises in hot weather?
4. What are the two most important factors you should do before and after exercising?
7
Reading Strategy 8
Soccer Activity
List – Group – Label
Word Bank
Dribbling Direct Free Kick Penalty KickCenter Goal Indirect Free KickKick Off Endline TouchlineOffsides Center Circle Right FullbackCorner Kick Left Fullback SweeperThrow in Midline Penalty AreaTrapping Center Forward Goal AreaGoalie Tackling HalfbackRight Wing Left Wing
Player Position Game Skills Game Field
Blood Pressure Worksheet
1. What Is Blood Pressure?
2. What does the Systolic pressure of a blood pressure measurement mean?
3. What does the Diastolic pressure of a blood pressure measurement mean?
4. What is a healthy range for a blood pressure measurement?
Systolic ________
Diastolic _______
5. What was your score?
Systolic _______
Diastolic ______
What causes Hypertension?
Heredity Chronic Stress
High sodium intake Alcohol intake
Smoking Inactivity
Obesity (especially upper body) BMI and Waist to hip ratio screenings
Remedies:
Increase your Aerobic exercise
Reduce or Restrict use of smoking, alcohol, and sodium
Proper nutrition
Take Prescribe Medication
9
Reading Strategy
Badminton Activity
Please place an (x) in the proper box next to the corresponding vocabulary word.
Badminton Vocabulary Knowledge Rating
Vocabulary Word I know this word and I can define it
I have heard this word before
I have never heard this word before
BirdieDrive ShotSmash ShotClear shotDrop ShotRacquetAlleySingles CourtDoubles CourtBoundary LineFaultInningMatch
10
Assessing Muscular Fitness 11
Muscular Fitness includes two health-related components of physical fitness:Muscular Strength - the ability of a muscle group to apply a maximal force against a resistance one timeMuscular Endurance - the ability to repeat muscle movement over a period of time
Student Assessment Maximums: Two Standardize Tests for Strength in comparison to your body weight
1. Bench Press_______ HEALTHY FITNESS GOAL: Boys bench equal to body weight, Girls 60% of body weight (Body Weight X .6)2. Leg Press_________ HEALTHY FITNESS GOAL: Boys leg press 2.25X body weight (Body Weight X 2.25), Girls 1.75 X body weight (Body Weight X 1.75)
Muscle Training Programs
A. Muscular Endurance (30-50% of max.)
1. Endurance Training PrinciplesDetermine 40% of your max.
Exercise/Lift 40% of max.
Perform 12-15 reps. for each exercise, 3 times a week.
B. Muscular Strength (60-90% of max.)
1. Power Training (Beginner)Determine 60% of your max.
Exercise/Lift 60% of max.
Perform 8-12 reps., 3 sets for each exercise. 3 times a week.
2. Strength Training (Advanced)Determine 80% of your max.
Exercise/lift 80% of max.
Perform 10 reps., 3 sets for each exercise. 3 times a week.
Assessing Muscular Fitness
Which training program best suits your muscular fitness ability?
Muscular Fitness Workout Circle which goal area: Muscular Endurance Muscular Strength
Date Exercise/Lift Muscle(s) used Reps. Sets
Summary:
What did you feel you accomplished from your workouts?
How would you change your workout to benefit in the future?
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Reading Strategy 13
Muscle Fitness Identification
List the muscles below in the correct upper boxes (pre test knowledge)
Upper Body Lower Body Core
Muscles of the Human BodyDeltoid Biceps Brachii Rectus Abdominis GastrocnemiusGracilis (groin) Rectus Femoris Pectorallis Major ObliqueTrapezius Tibialis Anterior Soleus SternocleidomastoidRhomboids Latissimus Dorsi Triceps Brachii Erector SpinaeGluteus Maximus Biceps Femoris Hip Flexors Sartorius (quadriceps)Teres Major Semitendinosus Semimembranosus Seratus Anterior
CHAPTER 8: Muscle Fitness Video Assignment
1. FACT: Muscle tissue _______________ change to fat.
2. The male hormone is _________________.
3. The female hormone is ________________.
4. Isotonic example is:
5. Isokinetic example is:
6. Isometric example is:
7. Overload principal: F____________ I_____________T___________
8. To improve muscular strength, what % of the max. needs to be lifted?
9. ____% to ____% lifted one time will improve muscular endurance.
10. Time equals ___________ of repetitions
14
VIOLENCE PREVENTION PRE-TEST 15NAME: __________________________ DATE:__________PERIOD: _____Learning Objectives:
● Learn that bully behavior is wrong and that no one has to accept it● Better understand why some people bully others● Explore positive (and Negative) ways to deal with bullying● Learn what to do when a friend is bullied● Evaluate their own feelings about bullying behavior
Place a "F” for False and a "T" for True
1. Bullying is a part of growing up.
2. Violence may be necessary to deal with a bully.
3. Telling an adult about a bully will only make the bully worse.
4. Never get involved if a bully is bothering a friend.
5. People who act violently have trouble controlling their feelings.
6. Only Kids are bullies.
7. Best way to handle a bully is to bully them back.
8. A bully is someone who tries to hurt someone.
9. Emotional Violence wears down a victim's self-esteem.
10. Mind Games are not a type of emotional Violence.
11. Violence is a learned behavior.
12. The age group (12-24) faces the highest risk of being a potential victim of a crime.
13. People who act violently do not have trouble controlling their feelings.
14. People who watch television programs are not likely to use violence in later life.
15. One method of preventing violence is to make a connection with someone who cares and understands you.
16. A put down does not affect feelings.
17. A role model possesses qualities that are liked.
18. If you connect with a negative role model you may do things that are violent.
19. People who behave violently lose respect. They are disliked and feel angry.
20. A good way to deal with anger without resorting to violence is listen to others.
21. An assault is a physical threat such as hitting someone.
22. A bully is someone who tries to frighten someone
23. Many young people cannot recognize violence because they grew up with it.
24. One who rarely starts arguments, and has difficulty expressing concerns is said to show an assertive behavior.
25. Having the respect for the rights of others is a necessary quality that helps prevent Violence.
26. Violence is the act of purposely hurting someone.
27. One Factor that contributes to violent behavior is peer pressure.
28. Kids that grow up in violent homes are not likely to use violence to solve problems.
29. Ignoring someone to make them feel left out is not a form of bullying.
30. You should ignore people who talk badly about people.
31. Sometimes people who are bullied are "asking for it".
32. The best way to handle bullies is to bully them back?
33. You have a right to feel safe at school.
34. Sometimes you have to stand up for yourself and fight a bully?
35. Adults can be bullies to?
36. All bullies hit, push or attack others.
37. People bully others because they have problems of their own.
38. You can help someone who is bullied.
39. Bullying is a part of growing up.
40. Telling an adult about a bully will only make the bully worse.
16
Bullying: You Don't Have To Take It Anymore (VIDEO)
1. Name the four forms of bullying.1.2.3.4.
2. Victims of bullying feel ______________________, _______________________ and____________________________ .
3. % of all students are bullied each year.
4. students skip school each year because they are bullied.
*Video Situation "The Shakedown" -- Boys Bullying
Stop Video/Discuss: How would you feel if you or your friend was being bullied?
5. List four symptoms of being bullied 1.2. 3. 4.
6. Why do people bully?
7. Why don't students report bullying?
*Video Situation “The Rumor Mill" -- Girls Bullying
8. What did the girls do to Lisa to bully her?
Stop Video/Discuss: Where would you get help if someone was getting bullied?
17
WHAT SHOULD YOU DO?
Write a solution to each problem below. Try to find solutions that are realistic and respectful to everyone involved.
1. There's a person in your class who makes fun of you all the time. You've tried ignoring the person, but it doesn't work. Lately, you even failed a few tests because you're so worried about the bully.
What should you do?
2. Your best friend is being bullied by a bigger kid at school. Your friend feels bad about being bullied and doesn't want anyone to know. Yesterday, the bully promised to beat up your friend.
What should you do?
3. Last year, you were mean to a kid in your class. You called the kid names. You even shoved him a few times. You feel bad about bullying the kid. You don't want anyone to think you're a bully.
What should you do?
18
ACTIVITY SHEET 9I COULD…..
Sooner or later, most of us have to deal with a bully. It helps to be prepared for those times by thinking ahead.
1. If you had a problem with a bully, who could you talk with?
2. If you got really mad at someone, what could you do to calm down?
3. If you were sad, what could you think about to feel happier?
4. If someone said something mean to you, what could you say to the person?
5. If you felt afraid of someone, who could you call?
6. If your best friend was being bullied, what could you do?
7. If a friend pressured you to pick on someone, what could you do?
8. If you realized that you acted like a bully, what could you do?
Keep your answers in a handy place. You never know when you might need to remember them.
19
Reading StrategyDance
Pretest Dance Knowledge (match the letters to the numbers)
Vocabulary Test
Matching:
1. Style A. Distinctive manner of expressing an idea
2. Tempo B. European dance using ¾ time
3. Form C. Latin American dance
4. Rhythm D. Shape, structures, contours of a composition
5. Semi-Opened/Promenade E. In the closed dance position, but slightly turned to the side
6. 2 Hands Joined Open F. Flow of movement in recurrent groupings resulting in a feeling of relationship
7. Closed position G. American form of ballroom dance performed in the Ziegfield Follies in 1913
8. Waltz H. Dances from the 1950’s including swing, jitterbug, lindy and shag
9. Fox trot I. Partners face each other squarely with shoulders parallel
10. Cha Cha J. Facing each other, holding hands with ladies hands on top of the man’s
11. Rock ‘n Roll K. Rate of speed at which movement occurs
20
Reading Strategy
Chapter 7: Cardiovascular
Please place an (x) in the proper box next to the corresponding vocabulary word.
Cardiovascular Fitness Vocabulary Knowledge Rating
Vocabulary Word I know this word and I can define it
I have heard this word before
I have never heard this word before
Target Heart Rate ZoneMaximum Heart RateResting Heart RateFrequencyIntensityTimeAerobic ActivitiesPrimary Aerobic ActivitiesSecondary Aerobic ActivitiesWarm-UpCool-DownRecovery Heart RateCarotid ArteryHeart DiseaseArthrosclerosisCoronary ArteryRadial Artery
21
CHAPTER 7: Cardiovascular Fitness Video Assignment
1. ________________ fitness is the most important of the health-related components.
2. What is cardiovascular fitness?
3. What 2 systems does cardiovascular fitness include?
4. Cardiovascular disease causes more than _________ the deaths every year.
5. The stronger the heart is, the ____________ times it beats in order to supply your muscles with oxygen.
6. The carotid artery is located in your _________.
7. What are the 3 types of heart rates?
8. What 2 times is the recovery heart rate taken?
9. What is the minimum amount of times per week an aerobic activity should be performed?
10. How long should you keep your heart rate in your target zone?
22
Tumbling Reading Strategy
Pretest Knowledge
Freshmen Tumbling
Circle “T” if you believe the statement to be true, “F” if you believe it is false.
T F 1. Building a strong foundation in gymnastics begins by learning fundamental skills.
T F 2. Gymnastics helps to develop strength, flexibility, balance, endurance, agility, self-discipline, coordination, and self-confidence.
T F 3. Kinesthetic sense is knowing where the body is at all times in relation to space.
T F 4. Giving assistance where it is most needed to prevent injury is called Spotting.
T F 5. The primary job of a person giving assistance is to prevent the back from bending too far.
T F 6. The common contact points for assistance are the elbows, head, and legs.
T F 7. You should always be alert and aware of what movements are being practiced.
T F 8. In tumbling, the amount of matting is not important.
T F 9. Base of Support is the point at which stability may occur.
T F 10. Force is performing skills to the fullest range of motion.
T F 11. While tumbling, a performer should always follow a progression of skills (easy to difficult).
T F 12. Stretching should be done only if one feels it is necessary.
T F 13. Don't perform a skill if you do not feel ready to do so.
T F 14. Axis is the line through the center of gravity at which motion occurs.
T F 15. Fluid movement displayed through continuous accented body movement is called rhythm.
23
CHAPTER 6: Flexibility 24
Definition: Flexibility is the ability to move body _____________ through a full range of ____________. A joint is the point at which __________________ come together. The amount of movement in a joint is ____________by the way it is formed.
1. Types of joints
A. Pivot joint -- permits a __________________motion
B. Hinge joint -- permits a ______________and ________________movement
C. Ball & __________________ -- permits movement in many __________ directions
D. ______________________joint -- permits bones to _________________over one another
2. Soft Tissues
Definition: Soft tissue can be either _______________, _______________, or ______________. These tissues allow __________________within certain joints that could ________________range of motion in a particular joint. Exercises can enhance a person’s range of motion.
A. Ligament – strong tissue that__________________ bone to bone
B. Muscle – tissue ______________________bone
C. Tendon – secures the ________________to bone
3. Why is Flexibility important?
A. Reduces Injuries – Lack of flexibility can result in ___________________or muscle injuries. Flexibility _____________________ with weight ______________and aerobic conditioning. Each muscle that is ___________________must also be stretched to maintain and _________________flexibility.
B. Prevents Post-Exercise Pain – Post exercise ______________and ______________can be prevented or reduced by stretching exercises. A proper ____________and cool-down will help ________________muscle soreness. Warm-up _____________________blood supply and raises the __________________with in the muscles making them more flexible. A cool-down ______________ blood from ______________in active muscles.
C. Reduces Lower Back Pain -- __________of the population in the U.S. suffers from lower back pain. flexibility in the __________and posterior thighs can do much to prevent this.
D. Relieves Emotional Stress – Stretching is one of many exercises that can help ___________tense muscles. Sometimes _______________muscles are caused from ____________________ tension.
Chapter 6: Flexibility Reading Strategy Continued
4. Types of stretching:
A. Safe stretching:
1. Static- _______________move muscle to stretching point and hold for ________seconds.
2. Dynamic – slow _______________movements to induce stretching.
B. Unsafe stretching:
1. Ballistic – jerky or ________________movements.
2. Isostatic – muscle is taken to its ______________stretch and with a partner ___________________beyond that limit.
5. Principles of Training:
A. Raise Temperature – Raise ____________ prior to ____________
B. Overload – stretch ________________________farther than you are accustomed to
1. Frequency – Exercises should be done a __________of 3 times a _________
2. Intensity – Muscle is _________beyond _________length to its stretching point.
3. Time - _________stretch between __________. And increase the number of repetitions exercise is done.
C. Progression: Increase the __________by increasing the frequency, __________and time will increase your flexibility.
D. Specificity: ________ exercises will only _______flexibility in the ____________you exercise _________________tend to be _____________flexible than males.
SAFETY PRECAUTIONS: DO NOTDo ___________________stretching
Use partners in ____________________
Attempt to stretch as far as __________________else
Use _________________technique when doing exercises for
_________________________
25
CHAPTER 6: Flexibility
Video Worksheet
A flexibility program will ________________ your chance of injury.
What are 2 recommended types of stretching?
How long should you hold a static stretch?
What is dynamic stretching?
______________ stretching could be dangerous.
Why is ballistic stretching dangerous?
Why is isostatic stretching dangerous?
List five precautions of stretching.
26
GROUP EXERCISE WORKSHEETMATCHING
1. _____ BODY BARS A. Latin inspired, dance/fitness class
2. _____ TUBING AND BANDS B. Originally designed for Rehabilitation
3. _____ BOSU C. Often based on military style training
4. _____ STABILITY BALL D. 4 to 36 lbs.
5. _____ ZUMBA E. Early on, this type of training was made up of 9-12 stations
6. _____FITNESS BOOT CAMP F. Color coded levels of resistance
7. _____CIRCUIT TRAINING G. Balance, core stability and proprioception device
27
FRESHMAN FALL SEMESTER REVIEWDIRECTIONS: PLACE AN “X” IN THE BOXES THAT CORRESPOND WITH EACH OTHER
INDI
VIDU
AL
TEAM
NETS
MAT
S
WEI
GHTS
HEAR
T RA
TE M
ONIT
ORS
OVER
LOAD
(F.I.
T.)
RULE
S
REPS
AND
SET
S
RHYT
HM
SOCCER
BADMINTON
DANCE
TUMBLING
WEIGHT TRAINING
CARDIOVASCULAR FITNESS
28
Reading Worksheet 29
CHAPTER 2: Components of Fitness
Circle “T” if you believe the statement is true and “F” if you believe it is false.
T F 1. Adequately developed, health related fitness can contribute towards prevention of heart disease, low back pain, and obesity.
T F 2. Flexibility means the ability to change the position of the body and control it.
T F 3. Cardiovascular Fitness is the ability of the blood, blood vessels and respiratory system to supply oxygen necessary to fuel muscles during exercise.
T F 4. Anaerobic exercise improves cardiovascular fitness by forcing the body to use a large amount of oxygen for a long period of time.
T F 5. Muscular endurance is the ability of the muscles to exert a force one time.
T F 6. Your body image may suffer if your % (percent) of body fat is too high.
T F 7. Muscular Strength is the ability to use the muscles for a long period of time.
T F 8. Before beginning a fitness program you should know your level of fitness.
T F 9. Amount of time it takes to get moving once your senses signal the need to move is called power.
T F 10. The ability to keep an upright posture while standing still or moving is called balance.
T F 11. Improving muscular development will improve your body image.
T F 12. Self testing is an effective way to monitor your progress in a fitness program.
T F 13. Setting goals and re-evaluating goals is part of a fitness program.
T F 14. Skill related exercises include the components of flexibility, cardiovascular fitness, muscular strength and endurance, and body composition.
T F 15. Health related exercises include the components of agility, balance, power, reaction time, coordination, and speed.
CHAPTER 2: Components of Fitness
Video Assignment
2. What are the 2 components of physical fitness?
3. What are the 5 health-related components of physical fitness
4. What is the best way to achieve cardiovascular fitness?
4. What is the difference between muscular strength and muscular endurance?
5. What are the three different types of body tissue?
6. List the skill-related components of fitness.
30
Reading Strategy
BasketballDirections: From the words listed in the word bank below, fill in the blanks.
Basic Rules
When a __________________is made, the ball is given to the opponent out of bounds. When a
__________________is made, the opponents are given a free throw. Personal fouls include
________________, ___________________, and __________________. Moving with the ball
without dribbling properly is called ____________________. Touching the ball with both hands
at the same time on a single dribble is called a ________________________. The recovery of
the ball off the backboard or basket after a missed shot is called a
_________________________.
Defense
When a player is responsible for one opponent this is called ____________ to
______________defense. When a player is responsible for a certain area of the court, this is
called _______________defense.
Player Positions and Court Dimensions
The height of the basket is _____________feet. The free throw line is ______________feet from
the back of the basket. The ________ ________ _______ is 19'9" from the basket for high
school. Players on the court consist of ________guards, __________forwards, and
_________center.
Word Bank
double dribble rebound pushingtripping traveling holdingviolation man to man zonefoul 10 feet 15 feetthree point line 2,2, 1
31
DIET LOG
For the next 2 days write down everything you eat and drink. Write the amount or servings consumed as well. Also write down the time you ate and approximately how long it took you to eat.
DAY #1
Breakfast Hour meal eatenTime consumed
Lunch Hour meal eatenTime consumed
Dinner Hour meal eatenTime consumed
SnacksTime consumed
32
DAY #2
Breakfast Hour meal eatenTime consumed
Lunch Hour meal eatenTime consumed
Dinner Hour meal eatenTime consumed
SnacksTime consumed
33
Diet Log Summary
According to your two-day diet log, fill in the appropriate food groups.
Day 1Milk Fruit-Vegetable Meat-Poultry-Fish-Bean Grains
Day 2 Milk Fruit-Vegetable Meat-Poultry-Fish-Bean Grains
Summary 1. How many days did you have a balanced diet according to the food groups?
2. From which food group did you tend to eat less of the Daily Requirement than recommended?
3. From which group did you tend to eat more of the Daily Requirement than recommended?
4. As a result of this analysis of your diet, what specific recommendations do you have regarding your current eating habits?
5. Why is the time it takes your to consume your food important?
34
Reading StrategyCHAPTER 9: Nutrition
WORKSHEET
Next to each food item listed below (number), label with (there may be more than one):
(Fat) Fats, oils and sweets
(M) Milk, yogurt, and cheese
(V) Vegetable groups
(G) Grains
(F) Fruits(ME) Meats, poultry, fish, beans, eggs, nuts
(USE) Historical Use of Food
1. ________ Survival 2. ________ Grapefruit
3. ________ Broccoli 4. ________ Hot Dog
5. ________ Skim milk 6. ________ Cookies
7. ________ Apple 8. _______ 6-7 ounces
9. ________ Corn flakes 10. _______ Pepsi
11. _______ Cheddar cheese 12. _______ Spaghetti
13. _______ Roast beef 14. _______ Pork chop
15. _______ Toast 16. _______ Lettuce
17. _______ Banana 18. _______ Use sparingly
19. _______ Tuna 20. _______ Hamburger
21. _______ 3 cups 22. _______ Cucumber
23. _______ Snickers bar 24. _______ Strawberry yogurt
25. _______ Wild grain rice
35
CHAPTER 9: Nutrition
Video Assignment
1. What is one of the most important aspects of physical fitness?
2. Food is __________ for your body?
3. What are the 6 essential nutrients?
1.2.3.4.5.6.
4. How much water should you drink when exercising?
5. How much water should you drink every day?
6. What are the five basic food groups in the food pyramid?
36
Reading StrategyVolleyball Unit
Fill in the blanks from your study guide.
Volleyball is played by____ teams, consisting of players in the front
row and in the back row. The object of the game is to keep the ball
from____________________on your side of the net using hits and to return the
ball so it hits the floor on your ____________________________ side of the net. The
ball is put into play from behind the _____________________ boundary line. The ball
is then back and forth until one team fails to return the ball.
Answer the following Questions from your study guide.
How long is the game played? ____________________________________________________
How many points must a team win by? _________________
A match consists of the best _______________________________________________________
When do teams switch sides? _____________________________________________________
What is the height of the net for women? ________________ men?_____________________
What part of the body can a ball be played off of? _____________________________________
Can the net be touched while the ball is in play? _________________
When can players move to any position on the court? __________________________________
Which way do the players rotate? __________________________________________________
Define the following terms:
Block:
Dink:
Freeball:
Kill:
Side out:
Rotation:
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CHAPTER 5: Principles of Training
Video Assignment
1. What are the 3 principles of training?
2. Define the overload principle.
3. Describe and explain the 3 factors of the overload principle.
4. What is progression of training mean?
5. What does specificity mean?
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Reading Worksheet 39
Track & Field Study Guide
Directions: Words and/or phrases have been taken out of this study guide. This is not a test, but you should use clues from the text to figure out what makes sense or what the author intended. You should underline the words or phrases that helped you find the answers.
History
Track & Field events, the ___________organized sports, have been held for thousands of years. The first organized meets recognized were the Olympian Games, which the __________ initiated in 776 BC. The Romans continued to hold the Olympian contests after they conquered Greece in 146 BC. In 346 AD the games were abolished by Roman emperor Theodosius I and for eight years after no organized track & field events were held. The English revived the sport in the mid 12th Century and it gradually became a favorite English sport. The first university meet was held about five hundred years later in 1864 between Oxford and Cambridge. The first national meet was held in London in 1866 and the U.S. amateur meet was held indoors in New York in 1868.
In 1896 the ______________, a modified revival of the Olympian Games, were initiated in ________. From now on, the Olympic Games are held every _______ years, except in time of world war.
World Track & Field Governing Body:____________________________ Amateur Athletic Federation (IAAF) - www.iaaf.org
United States Track & Field Governing Body: ______________ Track & Field (USATF) www.usatf.org
Long JumpApproach - The contestant along a runway, usually between 65 – 90 feet and into the air from a point called the takeoff board. This takeoff board is between 12 and 24 inches wide.
Jump - The jump is done off of foot. There are two jumping styles used in the air:
1. The Bicycle - In the air, the jumper moves their feet like they are peddling.2. The Hang - In the air, the jumper brings their feet into the air as high as
they can.
Landing - The landing is done with feet hitting the sand at the same time with the _________________ brought forward at the point of impact with the sand.
Measuring - The distance of a jump is measured in a line from the edge of takeoff board to the point of impact made by the jumper in the sand.
Track & Field Study Guide Cont.
Triple JumpApproach - The contestant sprints along a runway, usually between 65 - 90 feet and springs into the air from a point called the takeoff board. This takeoff board is between 12 and 24 inches wide.
Jump - The aim in the triple jump is to cover the distance possible in a series of _______________ quick and evenly distanced jumps. These jumps are called _____________. In the first _______________ the jumper hops into the air from the takeoff board and comes down on the takeoff foot. The jumper then immediately springs or steps forward off the takeoff foot and lands on the opposite foot. In the same motion the competitor jumps into the air once more.
Landing - The landing is done with both feet hitting the sand at the time with the arms brought forward at the point of impact with the sand.
Measuring - The distance of a jump is measured in a line from the edge of takeoff board to the closest point of impact made by the jumper in the sand.
High JumpJumping Styles - The three most common jumping are the scissor kick, the Western Role and the Fosbury Flop.
Approach - The most typical and the approach that we learned is the "J" Approach. It is usually completed in nine to eleven steps with the last five steps being in a at the crossbar.
Jump - The jump is done off the foot that is away from the bar. At the point of take-off, the body should be at least an arms length away from the . The arm that is closest to the crossbar is put into the air and is aimed toward the back of the mat. The back is then curved over the bar with the legs and feet following.
Landing - After the legs clear the crossbar, the landing is completed with the hitting the mat first. The jumper does not flip over when they land.
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Track & Field Study Guide Cont.
Shot PutThe aim in shot-putting is to put the shot put through the air for maximum distance while being confined to a 2.1 meters (7ft) in diameter. There are three styles:
1. Spin - the athlete spins in the ring to gain speed and puts the shot after two to three rotations.2. Glide - the athlete glides along the surface of the ring from the back to the front, letting the
shot go in the front of the ring.3. Reverse - This is the style we learned in class. The shot put is held with the ___________on
the shoulder/neck with the elbow of the putting arm up and away from the body. The non-putting arm is extended from the body aiding in the twisting. The shot putter simply stands in the ___________ of the ring, twisting at the waist in a downward motion, and lets the shot put go on the return motion . At the top of this upward twisting motion, the putting arm is uncoiled and the shot put is pushed into the air at a 45 degree angle.
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Track & Field Study Guide Cont. 42
Heptathlon / DecathlonThese are events that contain _____________ events. They are competed over________ days
and contain both running and ____________ events. It is widely believed that the world record
holder in these events and the Olympic Champion would receive the title of "World's Greatest
Athlete".
Day One Day Two
Heptathlon100 Meter Hurdles Long Jump
High Jump Javelin ThrowShot Put 800 Meter Run
200 Meters
Decathlon100 Meters 110 Meter HurdlesLong Jump Discus Throw
Shot Put Pole VaultHigh Jump Javelin Throw400 Meters 1500 Meters
Relay RacesThere are many types of relay races. In high school competition the girls compete in
________________and the boys compete in ____________________. The specific relays are
listed below. In each relay race, a ________________ is carried and exchanged by the
_______________________runners. A _____________is a piece of tubing about 12 inches
long. The _____________________ must be _____________________ by the
________________ runners in an exchange ____________________. This is 20 meters long and
is designated by colored triangles on the track. Each relay has different colored triangles.
General Ideas about Track & Field
1) In events, the faster you can propel the object that is getting measured, the farther the distance will be. This object could be an implement or the athlete's body.
2) The events, it is the ability of the runner to hold a fast pace for a long time that make them the faster runner.
3) The races are an of energy. The athlete must reach their top speed as fast as they can.
4) In the relay events, the object is to get the to the finish line as quickly (efficiently) as possible.
Chapter 13: Evaluation of Activities (fill in the blank spaces after reading Ch. 13) 43 ReadingStrategy
Health Related Benefits of Sports
Deve
lops
Ca
rdio
vasc
ular
Fi
tnes
s
Deve
lops
St
reng
th
Deve
lops
M
uscu
lar
Endu
ranc
e
Deve
lops
Fl
exib
ility
Help
s Con
trol
Body
Fat
ness
Individual SportsBadminton Fair Poor Fair FairBowling Poor Poor Poor PoorGolf (walking) Fair Poor Fair FairGymnastics Fair Excellent Excellent FairRowing Excellent Fair Excellent PoorSkiing
Cross-Country
Downhill Poor
Fair
Fair
Good
Fair
Poor Excellent
PoorDual or Partner Sports
Handball/Racquetball Good/ Excellent Good Poor Good/
Excellent
Judo/Karate Poor Fair Fair PoorTable Tennis Poor Poor Poor PoorTennis Fair/Good Fair Poor Fair/Good
Team SportsBaseball/softball Poor Poor Poor PoorBasketball
Half-Court
Vigorous Excellent
Poor
Poor
Fair
Good
Poor
Poor
Poor
Football Fair Good Fair FairSoccer Excellent Good Fair ExcellentVolleyball Fair Fair Poor Fair
Challenge SportsCanoeing Poor Fair Poor FairHorseback Riding Poor Poor Poor PoorMountain Climbing Good Good Poor GoodWater-skiing Fair Poor Good FairSkateboarding Fair Fair Good Fair
CHAPTER 13: Evaluation of Activities
Video Assignment
1. What are two categories of activities?
2. Name three different exercise programs.
3. Name two lifetime sports.
4. What are the factors to consider before making a fitness plan?
44
Reading Strategy 45
Softball Unit
After reading the Softball study guide, fill in the blank with the proper term.The area where the game is played.____________________________________________________
A mistake by the defensive team._____________________________________________________
A two base hit. ___________________________________________________________________
To help a player make an out. ________________________________________________________
A ball tapped by a batter to roll out slowly into the infield._________________________________
A one base hit.____________________________________________________________________
Ball hit by the batter with little arc and good speed._______________________________________
At what base is there always a force out?_______________________________________________
How many players make up a softball team?____________________________________________
Define the following terms
Base on balls:
Cut-off:
Double play:
Foul ball:
Put-out:
Sacrifice:
Strike out:
