MID TERM EXAM STUDY MATERIAL!!! EXAMS ARE DECEMBER 15 PERIOD 1 AND 5,DEC 16TH
PERIODS 2 AND 6, dEC 17TH PERIODS 3 AND 4.
PHYSICAL EDUCATION
Fitness Study guide
High blood pressure indicates a greater risk for Cardiovascular disease
Continuous exercise using large muscle groups that keeps the heart rate in a
target zone is called Aerobic exercise.
The ability of a muscle group to continue muscle movement over a length of
time is: Muscular Endurance.
A state of complete physical, mental and social well –being that enables you
to function at an optimal level is your health.
The ability to attain certain physical attributes and a state of physical
well being is Physical fitness
Emotional fitness, Social fitness and Physical fitness are all part
of Wellness.
The highest potential for an individual to be fit is called Optimal
Fitness.
A person’s sex is one’s Gender
When blood pressure is usually higher than normal it is called
Hypertension.
The ability to combine strength and speed in a movement is called Power.
The ability to move quickly from one point to another is called
Speed.
Obesity means having an Excess amount of bodyfat.
Drinking too many soft-drinks in your diet prevents the absorption of
Calcium
Skill related fitness components are – balance, speed, power, agility.
Health related fitness components are – Body composition, Muscular
strength, flexibility, Muscular endurance.
A test given to analyze your flexibility is called the Sit and Reach
test.
. In the principles of training, intensity means, how hard you train.
In the principles of training how often you train is called Frequency.
Studies show regular exercisers are more likely to lose weight as well
as quit smoking.
. The regular throbbing in the arteries caused by the contraction of the
heart is called your Pulse.
When you eat too much Saturated fat, the body produces excess
Cholesterol.
An inactive lifestyle is referred to as being Sedentary.
Risk Factors are things which affect your chances of developing a
disease or health problems.
The percent of body weight, which is fat compared to tissue, which is
bone and muscle is called Body Composition.
Overload principle that refers to the length of a training session is
called Duration Time.
The most important muscle in the human body is the Heart.
The number one cause of death in the USA is Heart Disease.
There are controllable and un-controllable risk factors. Your age, sex
or genetics are uncontrollable. Smoking, high blood pressure, obesity are
controllable.
HIGHLAND OAKS MIDDLE PHYSICAL EDUCATION
VOLLEYBALL STUDY GUIDE
The main object of volleyball is to hit the ball over the net with a maximum
of three hits per team and to score to 25 points by a margin of 2. High
skilled players try to Bump, Set and then Spike. There are 6 players per team
playing on a court which is rectangular in shape and is 60 feet long by 30
feet wide. The net height for middle school is 7feet tall.
Volleyball was invented by William Morgan.
Professional and high school volleyball – best 3 out of 5 games wins the
match.
Middle school volleyball – best 2 out of 3 games wins the match. First to
reach 25 points by a margin of 2 points. Third game is first to reach 15
points.
Rally scoring is used. A point is scored regardless whether the team is
serving or not.
A point is scored when a team commits a fault. If the serving team wins the
point, they continue to serve. If the receiving team wins the point, they
first rotate clockwise and then earn the right to serve. The person serving
must stand behind the baseline but may stand anywhere along the baseline.
Each time the receiving team wins a point they must rotate before starting to
serve.
The positions on the court are: Front row: Front Right, Front Middle, Front
Left.
Back row. Back Right, Back Middle, Back Left. The person rotating from the
Front Right position to the Back Right position always serves. Front row
rotates to the right, back row rotates to the left.
The server must stand behind the baseline but may stand anywhere along the
line. The server may serve underhand or overhand. The ball must be struck
with one hand only. A served ball which touches the net and goes over is
legal and playable!
Basic rules:
The server gets one chance to make the serve.
Maximum 3 hits per side.
If the ball hits the net but does not hit the ground, the ball is still alive
and playable.
If the serve hits the net and goes over it’s good.
If a ball hits on the baseline or boundary line it’s good.
A player may not hit the ball consecutively unless you block it. A block
isn’t counted as a hit.
You may not block the serve.
The serve is returned with a “Bump”.
A player may not touch the net with any part of his/her body. This results in
a point for the other team.
You start in your position but you are allowed to move around the court once
the ball is in play. After each point you return to your position unless your
team gained the right to serve, then you rotate to the next position.
Violations resulting in a point to the other team are:
Stepping on or over the line when serving
Failure to serve the ball over the net
Hitting the ball illegally- (carrying, throwing)
Touching the net with any part of your body
Crossing the center line under the net while the ball is in play.
Not being able to hit the ball over the net by the third hit.
Hitting the serve or ball out of bounds to the other team
Blocking a served ball.
Volleyball terms :
Bump – the main stroke to hit the ball. Used as the teams first hit. When a
player puts both hands together, with their arms straight and then hits the
ball on their forearms to project the ball up over the net or to another
teammate.
Block – a player stands directly in front of the net and jumps up and blocks
the ball from coming over.
Dig – a last minute defensive skill used to retrieve the ball usually with
one hand.
Set – making contact with the ball with both hands(fingers not palms) over
your head
Sideout – When the team which served makes a mistake and the ball goes to the
other team.
Spike – an attack shot where the player jumps up close to the net and
forcibly hits the ball with a one hand overhand motion
Serve – The shot which starts each point and game. Done underhand or
overhand behind the baseline.
Projectory – the angle of which you stroke the bump, which decides the
direction the ball will travel.
Rotation- when a team wins the point and gains the right to serve, each
player moves one spot clockwise before they serve.
Sportsmanship and Communication – what every student must exhibit during
practice and competition play!
What Soft Drinks are Doing to Your Body!!!
WHAT SOFT DRINKS ARE DOING TO YOUR BODY
Soda, pop, cola, soft drink — whatever you call it, it is one of the worst
beverages that you could be drinking for your health. As the debate for
whether to put a tax on the sale of soft drinks continues, you should know
how they affect your body so that you can make an informed choice on your own.
Soft drinks are hard on your health
Soft drinks contain little to no vitamins or other essential nutrients.
However, it is what they do contain that is the problem: caffeine,
carbonation, simple sugars — or worse, sugar substitutes — and often food
additives such as artificial coloring, flavoring, and preservatives.
A lot of research has found that consumption of soft drinks in high quantity,
especially by children, is responsible for many health problems that include
tooth decay, nutritional depletion, obesity, type-2 diabetes, and heart
disease.
Why the sugar in soft drinks isn’t so sweet
Most soft drinks contain a high amount of simple sugars. The USDA
recommendation of sugar consumption for a 2,000-calorie diet is a daily
allotment of 10 teaspoons of added sugars. Many soft drinks contain more than
this amount!
Just why is too much sugar so unhealthy? Well, to start, let's talk about
what happens to you as sugar enters your body. When you drink sodas that are
packed with simple sugars, the pancreas is called upon to produce and release
insulin, a hormone that empties the sugar in your blood stream into all the
tissues and cells for usage. The result of overindulging in simple sugar is
raised insulin levels. Raised blood insulin levels beyond the norm can lead
to depression of the immune system, which in turn weakens your ability to
fight disease.
Something else to consider is that most of the excess sugar ends up being
stored as fat in your body, which results in weight gain and elevates risk
for heart disease and cancer. One study found that when subjects were given
refined sugar, their white blood cell count decreased significantly for
several hours afterwards. Another study discovered that rats fed a high-sugar
diet had a substantially elevated rate of breast cancer when compared to rats
on a regular diet.
The health effects of diet soda
You may come to the conclusion that diet or sugar-free soda is a better
choice. However, one study discovered that drinking one or more soft drinks a
day — and it didn’t matter whether it was diet or regular — led to a 30%
greater chance of weight gain around the belly.
Diet soda is filled with artificial sweeteners such as aspartame, sucralose,
or saccharin. These artificial sweeteners pose a threat to your health.
Saccharin, for instance, has been found to be carcinogenic, and studies have
found that it produced bladder cancer in rats.
Aspartame, commonly known as nutrasweet, is a chemical that stimulates the
brain to think the food is sweet. It breaks down into acpartic acid,
phenylalanine, and methanol at a temperature of 86 degrees. (Remember, your
stomach is somewhere around 98 degrees.) An article put out by the University
of Texas found that aspartame has been linked to obesity. The process of
stimulating the brain causes more cravings for sweets and leads to
carbohydrate loading.
Carbonation depletes calcium
Beverages with bubbles contain phosphoric acid, which can severely deplete
the blood calcium levels; calcium is a key component of the bone matrix. With
less concentration of calcium over a long time, it can lower deposition rates
so that bone mass and density suffer. This means that drinking sodas and
carbonated water increases your risk of osteoporosis.
Add in the caffeine usually present in soft drinks, and you are in for even
more trouble. Caffeine can deplete the body’s calcium, in addition to
stimulating your central nervous system and contributing to stress, a racing
mind, and insomnia.
Skip the soda and go for:
• Fresh water
Water is a vital beverage for good health. Each and every cell needs water to
perform its essential functions. Since studies show that tap water is filled
with contaminants, antibiotics, and a number of other unhealthy substances,
consider investing in a quality carbon-based filter for your tap water. To
find out more about a high-performance filtration system,
On the go? Try using a stainless steel thermos or glass bottle, filled with
filtered water. Enhance the flavor of your water with a refreshing infusion
of basil, mint leaves, and a drop of honey.
• Fruit Juice
If you are a juice drinker, try watering down your juice to cut back on the
sugar content. Buy a jar of organic 100% juice, especially cranberry, acai,
pomegranate, and then dilute three parts filtered water to one part juice.
You will get a subtle sweet taste and the benefit of antioxidants. After a
couple of weeks, you will no longer miss the sweetness of sugary concentrated
juices.
• Tea
Tea gently lifts your energy and has numerous health benefits. Black, green,
white, and oolong teas all contain antioxidant polyphenols. In fact, tea
ranks as high or higher than many fruits and vegetables on the ORAC scale,
the score that measures antioxidant potential of plant-based foods.
Herbal tea does not have the same antioxidant properties, though it is still
a great beverage choice with other health benefits, such as inducing calming
and relaxing effects.
If tea doesn’t satisfy your sweet tooth, try adding cinnamon or a little
honey, which has important health benefits that refined sugar lacks. For a
selection of healthy teas that promote total body wellness. Drink up!
