pe sg revision ku notes

8/14/2019 PE SG Revision KU Notes

1/128

DRAFT

STANDARD GRADE

PHYSICAL EDUCATION

KNOWLEDGE AND UNDERSTANDING

REVISION NOTES


2/128

STANDARD GRADE PHYSICAL EDUCATION

KNOWLEDGE AND UNDERSTANDING COURSE STRUCTURE

SECTION 1 ACTIVITIES

AREA A - Nature and Purpose

Concepts

Nature and Purpose

Creativity

Principles of play

Tactics

AREA B - Official/Formal and Unwritten Rules

Concepts

Rules

Conduct and Behaviour

Scoring

Adaptation

Small Sided Games

AREA C - Roles and Functions

Concepts

Roles and Responsibilities

Personal Qualities

Physical Qualities


3/128

SECTION 1 ACTIVITIES

AREA - A NATURE AND PURPOSE

The different nature of Activities

Different activities can suit different people in relation to age, gender, level of

fitness and physical qualities.

Participating in activities can have different social and physical benefits.

Activities can be; team or individual, competitive or non-competitive, directly

or indirectly competitive, subjective or objective, indoor or outdoor, time

limited or have no time limit.

Different activities require performers to run, jump, kick, throw, strike objects,

rotate or stretch.

Examples of activities

Activity People suited

to

Social or

Physical

benefits

Type of activity Action used

Bowls

(team or

individual)

Older /all Leisure, Can be individual or team/

directly competitive/indoor

or outdoor/objectively scored

no time limit

Throw

American

Football

(team)

Male/Young

/Fit

Fast/Strong

Competition Team/outdoor/directly

competitive/objectively

scored/time limited

Jump/kick

/throw/stretch

Netball

(team)

Female/fit/fast Competition /

fitness/

Team/indoor/directly


scored/time limited

Jump/throw/

stretch

Jogging

(Individual)

All Fitness/

relaxation

Individual/non-competitive/

outdoor/not scored/no time

limit

Run

Golf

(team or

individual)

All Fitness/

relaxation

Individual or team/directly

competitive or non-

competitive/outdoor/

objectively scored/no time

limit

Strike a ball

Athletics

High jump

(Individual)

Young/fit/tall Competition/

fitness/

Individual/indoor or

outdoor/indirectly


scored/no time limit

Run/jump

/stretch

Dancing

(individual)

All Leisure/fitness Individual/indoor/indirectly

competitive or non-

competitive/subjectively

scored/no time limit

Run, jump,

kick, rotate,

stretch


4/128

CREATIVITY

What is meant by creativity

Creativity is the ability to create a movement or react to a situation in a unique,unusual or unexpected way.

Use of Space, Weight, Flow and Time in team and individual activities

In aesthetic activities such as dance, ice skating and gymnastics marks are

awarded to your performance based on its level of difficulty and your use of

space, weight, flow and time to be creative.

In team activities such as basketball, football and hockey, by quickly transferring your

weight you can create time and space in which to perform skills smoothly (flow).

Examples of Creativity in performance using Space, Flow, Time, and Space

Activity Skill or situation What you did to be

creative

Effect of creativity on

performance

Gymnastics

(individual)

Performing a

gymnastics

sequence

I linked a number of skills

together in an unusual

way so that it flowed and

I did not stop during my

sequence

My performance was

different and unusual and

had rhythm and flow and I

was awarded high marks

Basketball(team)

Jump shot fake I faked a jump shot andwhen the defender jumped

up to block, I transferred

my weight quickly down

and dribbled around him

to score with a lay-up

I created the time andspace to dribble around him

and I could flow smoothly

into a lay-up and score a

basket

Badminton

(individual)

Pretend to play

an overhead

clear but play a

drop shot instead

I disguised my shot so

that my opponent thought

I was going to play an

overhead clear but slowed

down my weight transfer

and the speed of theracket head to play a drop

shot

My opponent started to

move to the back of their

court and then could not

reach the shuttle which

landed in the space I had

created in the front of thecourt and I won the point

Football

(team)

Faking when

dribbling

I pretended move to my

left but quickly

transferred my weight to

go to the right to dribble

past the defender

My opponent moved to

their right and I created

space and time to move

around him/her to cross the

ball


5/128

Examples of how you stopped Opponents Creating and Using Space

Activity Skill or situation Actions of your opponent How you stopped your

opponentBasketball

(team)

Attempted jump

shot fake by

opponent

My opponent faked a

jump shot and quickly

brought the ball down to

try and dribble into the

space he/she had created

to score a basket

I put my hands up to block

the ball but did not jump

up, so that I could react

quickly to transfer my

weight down to stop

him/her from having time

to move into the space

Badminton

(individual)

Attempted drop

shot fake by

opponent

My opponent faked to

perform an overhead

clear but transferred their

weight more slowly to

slow down the racket

head to perform a drop

shot into the space they

had created at the front of

my court

I anticipated the fake and

did not move to the back of

my court so that I could

move quickly to the shot

played to the front of my

court to have time to play

an attacking shot


6/128

PRINCIPLES OF PLAY

What is meant by width in attack

Spreading your attacking players across the width of the pitch/court, to spread out the

defenders to create space.

What is meant by depth in attack

Positioning players behind your first line of attack, to play the ball back to, if no

forward movement is possible, to create a scoring opportunity or to provide cover.

What is meant by delay in defence

Slowing down your opponents attack, by backing off your opponent, or by holdingyour positioning in front of them.

What is meant by depth in defence

Having a defender behind the defender who moves to oppose the attacker with the

ball, in case he/she is beaten.

What is meant by width in defence

Spreading your defenders across the width of the pitch/court to effectively cover all

areas of the pitch/court when your opponents have possession.


7/128

Application of Principles and Effect on Performance

Activity Principle of Play How Principle is

Applied

Effect on Performance

Football Width in attack We played with two

wingers, one playing

wide on each wing and

a centre forward in the

middle

Our opponents

defenders had to move

out wide to cover our

wingers which made

space in the middle for

our centre forward to

move into, to run onto

passes played through

the middle

Badminton

doubles

Depth in attack When one player

attacks or plays a shot

in the front court the

other player moves

behind him/her into the

backcourt to cover for

the return shot

Even if our opponents

can return the shuttle,

one player is ready to

attack the shuttle again,

to keep our opponents

under pressure

Hockey Delay in defence As the attacker dribbled

the ball at me, I moved

back to keep a metre

between us and angled

him/her onto theirweaker side

I was able to slow down

my opponents dribble so

that he/she could not get

past me, which gave my

team mates time toorganize our defence

behind me.

Basketball Depth in defence We played a 2-1-2 zone

defence and always had

a defender behind the

defender marking the

attacker in with the ball

Even if the player in

possession managed to

get past the first

defender he/she would

immediately be

pressured by the second

defender behind and be

unable to shoot

Football Width in defence We played with fourdefenders spread across

the pitch when our

opponents had

possession of the ball

Our opponents couldnot get passed our full

backs to get behind us

and they had to play

high crosses into the

box which our tall

centre half won easily


8/128

Tactics adopted to overcome these principles of play

Activity Principle of

play

Actions of our

opponents

Tactic used to

overcome

Effect on

performanceBasketball Width in attack Our opponents

played a player

wide in each

corner when

attacking against

our 2-1-2 zone so

that they could get

unopposed shots

scoring many

baskets

We changed our

defence to man-

to-man so that

each player was

always covered

We could put

immediate pressure

on the receiver which

stopped our

opponents from

scoring unopposed

from long range

Football Depth in attack Our opponents

wingers were

getting the ball to

the bye-line and

cutting it back for

midfield players to

run on to get a shot

at goal/score

Our midfield

players had to

track the runs of

their opponents,

so that they could

immediately

tackle them if the

ball was cut back

to them

Their midfield players

could no longer get shots

at goal from cut backs

without being

immediately tackled

which reduced the

number of shots they

got at goal

Hockey Delay in

defence

My opponent was

slowing me downand forcing me out

wide when I tried

to dribble past him

I played a

one-two passwith a team mate

and ran past my

opponent to

receive the return

pass

We could quickly get

the ball behind thedefender to get a shot

at goal

Basketball Depth in

defence

Our opponents

played a 2-1-2

zone defence so

they always had

depth behind the

ball

We positioned

our best shooters

wide in each

corner when

attacking and

passed the ball tothem

They were able to get

unopposed shots at

the basket scoring

many points

Football Width in

defence

Our opponents

played in a 3-5-2

formation with

three players

spread across the

back

We played the

ball low through

the gaps in their

defence for our

fast centre

forward to move

on to

Our centre forward

was able to run into

space away from the

defenders on to the

passes to get shots at

goal/score


9/128

TACTICS

Definition of a Tactic

A Tactic is a plan that is made before you start playing in a game which considers your own or

your opponents strengths and weaknesses.

Tactics can be devised in relation to your/your teams physical qualities or your opponents.

Tactics devised which consider Physical Qualities

Activity Physical

Quality

Role or

Position

Tactic Effect on performance

Basketball Tall Centre High pass played into the

centre close to the basket

The centre won the

ball in the air and scored a

basket

Badminton Slow Opponent Play the shuttle to the front

of my opponents court and

then play the next shot to the

back of his/her court

Because my opponent is slow

they fail to get back to play

the second shot and I win the

point

Tennis Powerful N/A Whenever the ball is

played up by my opponent I

hit powerful smashes

back at them

They were unable to return

the ball and I won the

points

Football Fast Winger Pass played into space on the

wing behind the defender

The winger was faster than

the defender and got to theball first to cross the ball into

the box

Tactics can be changed during games for a number of reasons;

Your tactics are not working .

Your opponents are not performing the way you expected them to.

Your opponents change their tactics. You are losing near the end of the game and need to score.

You are winning near the end of the game and want to hold on to your lead.

You have had a man sent off.

You have a man injured.

Your tactics were not working due to the conditions.


10/128

Tactics which are changed during games

Activity Strength

Weakness

Phys. Qu.Situation

Starting

Tactic

Reason

Tactic

chosen

Reason

Tactic

failed/actiontaken by

opponents

Change to

Tactic

Effect on

performance

Badminton Opponent

is slow in

getting to

the rear of

the court

Play

shuttle

high to

rear of

opponents

court

To force

a weak

return

from

opponent

which

can be

attacked

My shots

were falling

short in the

mid-court

and my

opponent

could smash

them

I played the

shuttle to

the front of

my

opponents

court

My opponent now

played the shuttle

up and I could

smash it to win a

point

Football Tall centre

forward

High

passes

played

into the

box

So that

tall

player

can win

the ball

in the air

and

score a

goal

Opposing

centre half

beating

centre

forward in

the air

Play the ball

low into

space for

the centre

forward to

run on to

Because our centre

forward is faster

than the opposition

centre half he/she

got to the ball first

to score a goal

Basketball Losing

game/timerunning

out

2-1-2

Zonedefence

N/A N/A Change to

full courtman-to-man

press

We put our

opponents undermore pressure so

that they made

errors and we were

able to regain

possession and

score baskets to win

the game

Football Losing

game/time

running

out

4-4-2 N/A N/A Take off a

defender

and put on

anotherattacker

and play 3-

4-3

We put more

pressure on our

opponents defence

and we scored agoal to equalise


11/128

Activity Strength

Weakness

Phys. Qu.

Situation

Starting

Tactic

Reason

Tactic

chosen

Reason

Tactic

failed/action

taken by

opponents

Change to

Tactic

Effect on

performance

Badminton Serving High

serve to

rear of

court

To force

opponent

to the

back of

the court

My opponent

was

anticipating

the long

serve and

was setting

up to receive

it further

back in their

court

Short serve

to front of

court

Because my

opponent was

expecting a high

serve they were too

far back in the court

so that I played a

short serve to the

front of the court

and they could not

reach it and I won

the point

Basketball Opponents

bring on

star

outside

shooter

2-1-2

zone

defence

To limit

inside

shooting

star outside

shooter can

receive

passes and

shoot under

no pressure

scoring

consistently

Change to a

box and one

defence

One player can

cover star shooter

man-to-man so that

he/she is under

pressure when

receiving passes or

shooting so that

they do not score

consistently


12/128

Team Activity Football

Physical Quality Tall

Role/Position Centre forward

Tactic High cross into goal area

Reason for choosing tactic

Centre forward can jump high to win the ball in the air.

Effect on performance

Because he can win the ball in the air, he can get a header at goal and score.

Reason for changing tactic

The opposition centre half is jumping higher than our centre forward winning the ball in the air.

Change made to tactics

The ball was played into space for the centre forward to run on to.

Effect of changing tactic

The centre forward was quicker than the opposing centre half and he/she got to the ball first to get

a shot at goal and score.


13/128

Individual Activity Badminton

Physical Quality Powerful

Tactic Powerfully smash the shuttle downwards every time my opponent makes a weak return.

Reason for choosing tactic

My smash was very powerful and my opponent was not good at returning smashes.

Effect on performance

My opponent was unable to return the shuttle and I won the points.

Reason for changing tactic

My opponent was easily returning smashes hit to his/her forehand side.

Change made to tactics

I hit all of my smashes to his/her backhand side.

Effect of changing tactic

My opponent could only make weak returns to smashes played to his/her backhand side and I

could attack them winning many points.


14/128

Offensive tactics

Team Activity Basketball

Offensive tactic Fast Break

Description of tactic

Whenever we gain possession of the ball, we try to pass/dribble the ball up the court as quickly as

possible before our opponents can organize their defence.

Reason for selecting this offensive tactic

So that we can get the ball down the court quickly and score unopposed lay-ups.

Skills that are essential for effective fast break

Rebounding To win the ball to start the fast break.

Passing - To pass the ball quickly up the court before our opponents can organise their defence.

Shooting To score at the end of the fast break.

Importance of communication to Fast Break

We can call out ball when we win the rebound so that our players know that the break is on and

they can run immediately up the court.

How using Fast Break creates space

Because we can react quickly to when the break is on we can get into space behind our opponents to

receive the ball and shoot unopposed.


15/128


Offensive tactic Attack all short returns made by opponent and smash the shuttle


Whenever my opponent plays a weak return I move forward to attack the shuttle

smashing it hard downwards

Reason for selecting this offensive tactic

My opponent was unable to return the shuttle and I won the points.

Skills that are essential for effective Smash

Footwork Efficient footwork is essential for me to move into position to hit the smash

Smash To hit the shuttle downwards hard and fast.

Defensive tactics


Defensive tactic 2-1-2 zone defence


We move as a unit covering our own area rather than an individual player and we shift around the

key under the basket in relation to the ball.

Reason for selecting this defensive tactic

So that we can stop our opponents getting inside the key and limit the number of lay-ups they can

do.

Skills that are essential for effective 2-1-2 zone defence

Rebounding To win the ball to after a shot

Footwork to shift quickly and effectively in relation to the ball.

Importance of communication to 2-1-2 zone

By constantly communicating we can tell each other when a player is cutting through our area so that

we can cover them to stop them receiving a pass/shooting.

How 2-1-2 denies opponents space


16/128

Because we are working as a tight unit in the key under the basket our opponents cannot get any

space inside the key to receive passes or shoot.


Defensive tactic Whenever I am under pressure I play an overhead clear high


When I am under pressure I hit the shuttle high and long to drop down between the tramlines at the

back of my opponents court.

Reason for selecting this defensive tactic

So that I can get time to return to the ready position to prepare for my opponents next shot.

Skills that are essential for effective overhead clear

Footwork to shift quickly and effectively to get into a well balance preparation position to play the

clear.

Overhead clear to hit the shuttle powerfully so that it goes high and long to drop down at the rear

of my opponents court.


17/128

RULES

Rules can be official/written orunofficial/unwritten.

Official/written rules are listed in the official rule book of an activity.

Examples of official/written rules

Activity Football

Written/official rule Offside rule

Description of rule

Their must be two players between the receiver and the goal when the pass is made.

Activity - Basketball

Written/official rule 3 second rule

Description of rule

Attacking players are only allowed in the opposing teams zone for 3 seconds when their team has

possession of the ball.

Unofficial/unwritten rules are not written anywhere but are commonly applied and are examples of

good sporting behaviour.

Examples of unofficial/unwritten rules


Unwritten/unofficial rule Kick the ball out of play if a player is injured.

Reason for rule So that the injured player can receive medical attention.

Individual Activity Golf

Unwritten/unofficial rule Stand still and keep quiet when players are playing.

Reason for rule So that you do not distract the players making them miss-hit their shot.


18/128

Rules can ensure safety; restrict movement; restrict actions; lead to the development of tactics

or skills and restrict layout and location.

Situation or

category

Activity Rule Reason/Action taken to

avoid breaking rule

Action taken if rule

is broken

Ensuresafety

Football Must wearshin-guards

To protect legs from injuryduring tackles

Player removedfrom pitch until

shin- guards are

put on

Restrict

movement

(team)

Basketball

Attacking team not

allowed in

opposition key for

more than 3 seconds

when in possession

Attacking players must

keep moving through/in

and out of the key

Side ball awarded to

defending team

Restrict

Movement

(individual)

Tennis When serving your

feet must be behind

the service line

You could gain an

unfair advantage if you

are too close to the net

so you must keep your

feet behind the line until

you have served

Footfault called loss

of point or second

service

Restrict

actions

(team)

Hockey When swinging the

stick to hit the ball

near other players

it must be kept below

shoulder height

You could hit someone

near you and injure

them so you must keep

the stick below shoulder

height when hitting

Free hit to defending

team

Restrict

actions(individual)

Badminton You must not hit the

shuttle until it crossesthe net

You may hit your

opponent with the racketinjuring them so you

must make sure your

racket does not cross the

net when you hit a shot

near the net

Point or service

awarded to youropponent

Tactical

development

Soccer Offside rule Defensive team moves

out to catch attacking

team offside so you must

learn to time your run to

be onside when the pass

is played

Free kick awarded to

defending team

Skill

development

Basketball 3 points scored for

shot scored outside

3 point line

Players learn to shoot

jump shots from outside

the 3 point line

3 points awarded for

basket instead of 2

Layout

required by

rules

100 metre

Hurdles

Runner must stay in

lane

Runner leaving his/her

lane may impede/put off

other runners

Runner disqualified

Location

required by

rule

Rugby Rugby must be

played on a grass

pitch

Playing on other surfaces

may cause injury

N/A


19/128

Rules can ensure the smooth running of activities


Rule to ensure smooth running Substitutions can only be made when the referee has givenpermission

and the play has stopped.

Reason activity runs smoothly Play is not disrupted by the substitutions and teams can reorganize

as a

result of the substitution before play resumes.

Individual Activity Tennis

Rule to ensure smooth running Players are only allowed a 2 minutes break when changing ends.

Reason activity runs smoothly So that the game is not interrupted for too long causing the players

to

cool down which may result in injury.

Safety Rules can limit your actions and ensure the safety of yourself and others.

Activity Safety rule How actions are limited How safety is ensured

Hockey Stick must be kept below

head height if you are

swinging it near anyone

I must ensure that I keep

the stick below shoulder

height when hitting close

to anybody

I will not hit anybody with the

stick injuring them

Badminton You must not walk

across the court when

someone is playing

You must stay off the

court when not playing

You will not collide with a

player causing injury to them

or yourself

Rugby Teams must not come

together in the scrum

until the referee has

given permission

You must stay upright

ready to engage the scrum

and not go down and

forward until your

opponents are ready

You will not injure any players in

your own team or the opposition

Tennis You must not hit the ballwhen it is on the other

side of the net

I must ensure that if hittingthe ball when close to the

net my racket does not

cross over the net

I will not hit my opponent withthe racket, injuring them


20/128

Safety rules with regard to wearing equipment can ensure safety

Activity Piece of equipment How safety is ensured

Football Shin guards When tackling you will not get an injury to

your legAmerican

Football

Helmet When being tackled you will not get an injury

to your head

Cricket Gloves The batsman must wear gloves so that his

hands do not get struck by the ball when it is

bowled at him

Indoor

Hockey

Ball The ball must not be lifted off the ground as it

may hit a player causing injury

Boxing Mouth guard Boxers must wear a mouth guard so that they

are not injured when punched


21/128

All activities have rules with regard to start/restart; offence/defence; playing area and scoring.

Activity Category

of rule

Rule Action taken as a result of

rule or if rule is broken

Change made to

performance to avoid

breaking ruleFootball

(team)

Start/restart Players must be in

their own half

when the kick off

is taken

Kick is retaken Make sure you stay in

own half until the ball is

kicked

Badminton

(individual)

Start/restart Players feet must be

inside the service

box when serving

Service awarded to your

opponent

Keep both feet inside the

service box when serving

Basketball

(team)

Offence You have 24 seconds

to take a shot at the

basket

Possession/side ball given

to opponents

Take a shot at the basket

within 24 seconds

Boxing

(individual)

Offence You must not strike

your opponent below

the waist

Disqualification Ensure that you only

punch above the waist

Indoor

Football

(team)

Defence One player must stay

in the opponents half

when you are

defending

Penalty awarded to your

opponents

Make sure one player

always stays in the

opponents half

Badminton Defence When defending

against the service

you must not go

beyond the serviceline to be nearer the

net

Point awarded to the

server

Make sure that your feet

are in the service box

when receiving service

Activity Category

of rule

Rule Action taken as a result of

rule or if rule is broken

Change made to

performance to avoid

breaking rule

Football Playing area

(team)

Pitch must not be

waterlogged and the

ball must be able to

roll

Match abandoned N/A

Badminton Playing area

(individual)

There must be no

water/sweat on thecourt

Moisture is wiped up/floor

dried

N/A

Football Scoring

(team)

The whole ball must

be over the line for a

goal to be scored

No goal awarded/play

continues

N/A

Table tennis Scoring

(individual)

You must win the

game by two clear

points

Game continues until one

player is two points ahead

N/A


22/128

Rules can be adapted as you learn or participate

Activity Rule How rule is adapted Why rule is adapted Effect on performance

of rule adaptation

Volleyball(team)

You must notcatch the ball

when playing a

volley

Allow players tocatch the ball in the

volley position

So that you canlearn the volley

position and it gives

you more time

to make a pass

Because you are underless pressure and can

more easily pass the ball

high to a team mate

Basketball

(team)

Opponents can

take the ball out

of your hands

during play

Players are not

allowed to take the

ball out of your

hands during play

To give you more

time on the ball with

less pressure

You are under less

pressure when on the

ball and it is easier to

pass the ball to your

team mates

Badminton

(individual)

You must serve

from below the

height of the net

You can throw the

shuttle up and hit it

over the net

Because you could

not serve underhand

It allowed us to get the

game started and play a

rally

Tennis

(individual)

The ball can only

bounce once in

your court before

you hit it

You can let the ball

bounce twice before

hitting the ball

You are finding it

too difficult to get to the ball

return it after one

bounce

You have more time to

get into position to

return the ball and can

play it accurately over

the net

CONDUCT AND BEHAVIOUR

Good behaviour ensures the safety of yourself and others and that the rules are applied so that theactivity runs smoothly.

Bad behaviour endangers yourself and others and can result in disruption to the activity so that it

does not run smoothly.

Examples of good behaviour

Activity Example of good behaviour Positive effect of good behaviour on smooth

running of the activity

Football

(team)

Kick the ball out of play if a player is

injured

Players can receive immediate medical

attention

Golf(individual)

Stand still when a player is playing adrive

Player is not distracted when playing adrive so that the ball lands on the fairway

Examples of bad behaviour

Activity Example of bad behaviour Negative effect of bad

behaviour on smooth running

of activity

How bad behaviour may be

penalised

Football

(team)

Tackling from behind Opponent could be injured

and opposing team become

angry

Booked or sent off by referee

Tennis

(individual)

Deliberately hit the ball at your

opponent

during a rally

Opponent could be injured

and is likely to become angry

Warning given by umpire and

point awarded to opponent


23/128

SCORING

Activities can be scored objectively or subjectively.

Objective scoring involves counting a score or measuring distance or time. i.e. football, badminton,basketball, 100 metres sprint, high jump, shot putt etc.

Subjective scoring considers the level of difficulty of the performance and is based on a judges

opinion of what a performance looked like.

Examples of subjective scoring

Dance, high board diving, ice skating, ice dancing, gymnastics, synchronized swimming.

In the event of performers being awarded the same number of marks both are declared winners.

Examples of Objective scoring

Activity How scored or winner decidedWhat happens if drawn Activities with similar

scoring systems

Football Most goals scored 30 minutes of extra time

played then penalty kicks

taken

Hockey, handball, lacrosse

Basketball Most points scored Most points scored in

period of overtime wins

N/A

US Football

Most points scored First team to score in

overtime wins

Football golden goal

Table tennis First to score 21 points wins At 20-20 first to get

2 points ahead wins

Badminton

Athletics

100 metres

First to the finish line wins Dead-heat Swimming 100 metres

AthleticsJavelin

Distance thrown Both athletes win Athletics - Shot Putt,Hammer, Discus

Athletics

High Jump

Highest height jumped wins Count back to next highest

height jumped

Athletics Pole Vault

Athletics

Long Jump

Longest distance jumped

wins

Both athletes win Athletics Triple Jump

Golf Player with lowest score

wins

Extra holes are played

until winner is decided

N/A


24/128

ADAPTATION

Adaptation of an activity is when rules, scoring systems, equipment, duration, team size, lay-out, or

playing area are changed to make skill learning or performance easier.

Activity Adaptation Reason for

adaptation

Effect of adaptation on

skill learning


performance

Tennis Change a large

racket for a

shorter lighter

racket

(Equipment)

Racket is too

heavy and

you cannot

play the shots

effectively

It is easier for me to

control the swing of the

racket and I can play the

shots more easily

I can play my shots with

more power and accuracy

making it harder for my

opponent to return my

shots

Football No offside rule

(Rules)

It is less

confusing for

beginners and

more goals

will be scored

I dont have to worry

about my position in

relation to opponents or

the timing of my runs

and I can concentrate on

learning the basic skills

The game is stopped less

and we get more shots at

goal/score more goals

Basketball Change from

5v5 to 3v3

(Team size)

In 5v5 game I

get fewer

touches of the

ball, less

chances to

score and I am

put under a

lot of pressure

I get more of the ball and

more opportunity to

perform the skills in a

game

I am under less pressure

and have more time, so

that it is easier for me to

pass to my team mates or

shoot at the basket

Football Change from

45 mins. each

way to 30 mins.

each way

(Duration)

Players or

learners tire

towards the

end of the 90

mins. and are

unable to

practice/play

effectively

I am able to keep

performing the skills of

the game well, for the

whole of the practice

match

I can perform the skills of

the game at the best of my

ability for the full match

without tiring

Badminton Change from

only scoring a

point if youwin a rally

when serving,

to whoever

wins the rally

wins the point

(Scoring)

Easier to

Understand

for a beginner

It is less confusing and I

find it easier to keep the

score accurately

N/A


25/128

Activity Adaptation Reason for

adaptation


skill learning


performance

Hockey/

Football

Change from

playing on a

full size pitchto playing

game across

half of the pitch

(Playing area

or Layout)

It is easier to

cover

defensivelyand puts less

demand on

my fitness

I get less tired when I am

practising in the game

and I can keepconcentrating on what I

am trying to do in attack

or defence

N/A

SMALL SIDED GAMES

Benefits of small sided games

More touches/possession of the ball.

More chance to perform the skills of the game.

More chances to score goals/points.

Less pressure when in possession.

More time to perform skills when in possession.

Pitch/court less crowded/more space to play in.

Effects of small sided games on skill learning and performance

Team Game Team size Effect on skill learning Effect on performance

Football

Basketball

Hockey

5v5 instead of 11v11

3v3 instead of 5v5

5v5 instead of 11v11

I get more touches of the ball

and more chance to perform

the skills in the game situation

and it is easier to perform the

skills because I have more

space to play in

I have more time and less

pressure when I get the ball

and it is easier to pass to one

of my team mates because the

pitch/court is less crowded

Benefits of practicing using more attackers than defenders

Attacking team always has a free player to pass to.

Easier for attacking team to get a shot at goal/more shots at goal.

Defending team can practice under increased pressure.

.


26/128

ROLES AND RESPONSIBILITIES

Examples of Playing Roles

Football Goalkeeper, midfielder, centre forward, winger etc.

Basketball Centre, forward, guard etc

Netball Goal attack, wing defence, goalkeeper, etc.

Examples of non playing roles

Badminton Feeder, umpire, line judge, coach, etc

Basketball Umpire, timekeeper, etc.

Gymnastics Supporter, observer, teacher, etc.

Role of Attacking player

Basketball/football/netball/hockey Get into space to receive passes, score goals, etc

Role of Defending player

Basketball/football/netball/hockey- Stay close to opponents when they have the ball,

cover runs made by opponent, stop goals from being scored, etc.

Roles of Officials and Non-playing participants

Referee Keep up with the play and apply the rules fairly and firmly.

Line judge Assist the referee by raising his flag to indicate an incident that the

referee had missed/ raise flag if ball is out of play/team offside, etc.

Coach Devise/change tactics, give instructions to team, etc.

Physiotherapist Give medical attention to injured player.

Supporter Help learner perform skill, ensure performer safety.

Situations in which a performer requires assistance from non-participant

Activity Gymnastics

Skill/Situation Learning a headstand

Help given by non-participant - Support


27/128

Benefit to performance The learner was able to hold the balanced position safely,

without falling and being hurt.

Activity Badminton

Skill/Situation Learning a smash

Help given by non-participant Shuttles played up high for repeated practice of

smash

Benefit to performance Learner can improve ability to perform smash

Activity Football

Skill/Situation Coach giving instructions when game is being played.

Help given by non-participant Coach changes tactics during the game

Benefit to performance We overcome our opponents tactics and win the game.


28/128

PERSONAL QUALITIES

Personal Qualities are to do with the mind.

Examples of Personal Qualities

Motivation, determination, courage, concentration, patience, co-operation, fairness,

firmness, leadership, knowledge etc.

Personal

Quality

Activity Role How Personal Quality helps

performance

Cooperation Gymnastics Supporter I helped my classmate to perform a

handstand

Knowledge Football Coach I changed the tactics during the

game to beat our opponents

Concentration Badminton Line judge I was able to stay focused on the

shuttle when it was landing so that I

always gave the correct decision

Leadership Basketball Captain I was able to keep my team mates

motivated so that we won the game

Personal Qualities required by a learner and its effect on learning


Skill/Situation Lay-up

Personal Quality Concentration

Reason why Personal Quality helps learning

By concentrating I was able to link the dribble to the shooting action effectively, so

that I did not travel when shooting.

Individual Activity Gymnastics

Skill/Situation Headstand

Personal Quality Determination

Reason why Personal Quality helps learning


29/128

I kept trying it over and over again until I could do it successfully.

Personal Quality required by a performer and its effect on performance

Activity Football

Skill/Situation Tackling

Personal Quality Bravery/Courage

Reason why Personal Quality helps performance

I was brave to go hard into a tackle with a bigger player so that I won the ball


Skill/Situation Playing against very good opponent

Personal Quality Motivation

Reason why Personal Quality helps performance

I kept trying as hard as I could so that I won the game.

Personal Quality required for a non-playing role and its effect on performance


Non-playing Role Referee

Personal Quality- Firmness

Reason why Personal Quality is important

I kept control of the game so that the players played according to the rules.

Activity Badminton

Non-playing Role Umpire

Personal Quality- Fairness

Reason why Personal Quality is important


30/128

Because the rules are applied equally/fairly to both players, they will not argue with

the umpire, making it easier to officiate.

PHYSICAL QUALITIES

Physical qualities are to do with the body.

Examples of Physical Qualities

Tall, small, fast, good eyesight, stamina, powerful, flexible etc.

Physical

Quality

Activity Role/position Skill/Situation Effect on performance

Tall Basketball Centre Rebound

I can jump up higher

than my opponent andwin the ball

Small Gymnastics N/A Somersault

I can tuck in tighter so

that I rotate quickly and

land on my feet

Strong Rugby Full Back Tackle

I can hit my opponent

hard and bring him

down to the ground

Fast Football Centre

Forward

Running onto

through ball

I can get to the ball

before the defender to

get a shot at goal/score

Physical Qualities required by a learner and its effect on learning


Skill Lay-up

Physical Quality Power

Reason why Physical Quality helps learning

I can jump high to get closer to the basket so that it is easier to score


Skill Handstand

Physical Quality strong

Reason why Physical Quality helps learning


31/128

When I was attempting a handstand I could hold my own body weight so that I could

hold the balance.

Physical Qualities required by a performer and its effect on performance


Skill Rebounding

Physical Quality - Tall

Reason why Physical Quality helps performance

Because I was taller than my opponents I could out-jump them to reach up higher to

win the rebound


Skill Splits

Physical Quality - Flexible

Reason why Physical Quality helps performance

I can get down fully into the splits position so that it looks better/scores higher.

Physical Qualities required for a non-playing role and its effect on performance


Non-playing Role Referee

Physical Quality Stamina

Reason why Personal Quality is important to performing a non-playing role

The referee can keep up with the play throughout the game to clearly see what is

happening to make the correct decision.


Non-playing Role Line judge

Physical Quality Good eyesight

Reason why Personal Quality is important to performing a non-playing role


32/128

I can clearly see where the shuttle lands so that I can give the correct decision.

Effect of Physical Quality on Tactics

Activity Basketball

Position/Role Centre

Physical Quality Height

Tactic High pass played into centre close to the basket.

Effect of Physical Quality on performance

Because centre was tall he/she was able to reach up higher than the defender to win

the ball and score a basket.

Activity Football

Position/Role Centre forward

Physical Quality speed/fast

Tactic Pass played into space beyond the defenders.

Effect of Physical Quality on performance

Because centre forward is fast he can get to the ball before the defender and shoot at

goal/score.


33/128

SECTION 2 THE BODY

AREA A - Structure and Function

Concepts

Oxygen Transportation System

Body Structure

Joints

Movement of a hinge joint

AREA B - Aspects of fitness

Concepts

Cardio-Respiratory Endurance

Muscular endurance

Strength

Speed

Power

Flexibility

Co-ordination

Agility

Balance

Reaction Time

Mental Fitness

AREA C - Training and its Effects

Concepts

Warm Up

Warm Down

Principles of Training

Circuit Training

Training Within Activities


34/128

SECTION 2 AREA - A THE BODY

OXYGEN TRANSPORTATION SYSTEM

Description of Oxygen Transportation System

Oxygen is breathed in through the mouth/nose into the lungs. It passes from the lungs

into the blood. The heart pumps the blood with the oxygen in it around the body to the

body organs and working muscles.

How oxygen intake can be increased

Breathe deeper.

Breathe faster/more frequently.

Why you breathe faster/deeper when exercising/participating

When muscles have to work harder, a chemical reaction takes place in them, which

burns up an increased amount of oxygen.

Waste products produced by the body during exercise

Carbon dioxide is breathed out after the oxygen has been burned up by the

body.

If you workanaerobically the oxygen you are breathing in is not sufficient to

fuel the chemical reactions taking place in the working muscles. The body

then burns up the stored oxygen in the blood and you go into oxygen debt

and lactic acid builds up in the muscles. Anaerobic activity can only be

carried out for a short period of time.

Benefits of an improved oxygen transportation system

By improving your oxygen transportation system you can raise youranaerobic

threshold. This means that you can exercise/participate aerobically for a longer time at

high intensity, before your body has to workanaerobically.


35/128

STRUCTURE OF THE BODY

The skeleton

The purpose of the skeleton is to support the body and protect the heart, lungs and other organs.

Muscles

Muscles work in pairs to contract/shorten and extend/lengthen to bring about body movement.

Tendons

Tendons attach muscles to bones.

Cartilage

Cartilage is fibrous elastic tissue found in the body. In the knee and it acts as a pad/shock

absorber between the bones of the upper and lower leg

Ligaments

Hold joints in place/restrict the movement of joints.

Muscles/Muscle groups and Joints in the body

Shoulder

elbow


36/128

JOINTS

Ball and socket joints

The hip and the shoulder are ball and socket joints.

Range of movement of a ball and socket joint

Full range of movement/all the way around/360 degrees.

Hinge joints

The knee and elbow are hinge joints.

Range of movement of a hinge joint

Back and forward in one plane of movement.

Type of joint Where joint is found in the body Range of movement

Hinge Knee and elbow Back and forward in one plane only

Ball andsocket Hip and shoulder Full range of movement/all the wayaround/360 degrees

Movement of a Hinge Joint

To straighten the arm the tricepsshortens/contracts while the bicepslengthens/extends. This

is because muscles work in pairs. Muscles are attached to bonesby tendons. As the triceps

shortens, it pulls on the tendon which pulls on the bone causing movement.

To bend the arm, the bicepsshortens/contracts and the tricepslengthens extends.


37/128

For movement of the leg, substitute: Hamstring forBiceps

Quadriceps forTriceps

Effect of joint movement on skill performance

Activity Skill Main joint

used

Type of

joint

How movement of

joint influences

performance

Effect of joint movement on

performance

Badminton

(individual)

Smash Shoulder Ball and

socket

Allows my arm to go

fully back and it can

rotate it quickly forward

Gives me a long lever action

so that I can get a fast racket

head speed through the shuttle

so that it goes high and far the

rear of my opponents court

Football

(team)

Shot at

goal

Knee Hinge I can take my leg

straight back and I can

powerfully straighten

it to strike through the

ball and follow

through after it

I can apply power and

accuracy to the ball so that I

can score a goal/it is difficult

for the keeper to save it

Basketball

(team)

Javelin

pass

Shoulder Ball and

socket

Allows my arm to go

fully back and it can

rotate it quickly forward

Gives me a long lever action

so that I can bring the ball

forward at speed so that it

goes far and fast to my team

mate without beingintercepted

Gymnastics

(individual)

Splits Hip Ball and

socket

I can get fully down

into the splits position

My performance of the splits

looks better and scores higher

Football

(team)

Long

throw-in

Elbow Hinge I can bend my arms to

put the ball fully back

behind my head, then

powerfully straighten

them to release the ball

at speed

I can throw the ball far and

fast/hard so that it goes into

my opponents goal area, so

that my forward can

score/head the ball at goal

Cricket

(team)

Bowling Shoulder Ball and

socket

I can swing the ball

around in a wind-millingaction so that I can

release the ball at speed

and follow through to

wards the wicket with

my hand

I can bowl the ball with power

and accuracy so that it beatsthe batsman and hits his

wicket

Gymnastics

(individual)

Head

Spring

Elbow Hinge I can powerfully

straighten my elbows to

push me off the box as I

flick over it

I can push myself up off the

box to give me time to

rotate/flick my legs under me

so that I land on my feet

Athletics

(individual)

Shot Putt Elbow Hinge I can powerfully

straighten my arm sothat I can apply force

I can putt the shot with power

so that it goes high and far


38/128

to the shot

SECTION 2 AREA B

ASPECTS OF FITNESS

CARDIO-RESPIRATORY ENDURANCE

What is meant by the word aerobic

With oxygen.

What is meant by the word anaerobic

Without oxygen.

Definition of aerobic endurance

Breathing in sufficient oxygen to supply the organs and working muscles without

going into oxygen debt. Aerobic exercise can be carried out for a long period of time.

Definition of anaerobic endurance

Breathing in insufficient oxygen to supply the organs and working muscles and going

into oxygen debt. Anaerobic exercise can only be carried out for a short period of

time.

What is meant by Oxygen Debt

Paying back oxygen to the body after strenuous/anaerobic exercise

Waste products produced by the body after anaerobic exercise

Carbon dioxide is breathed out.

Lactic acid builds up in the muscles.

Physiological effects of exercise or participation in activities

Raised body temperature

Increased pulse rate

Deeper and more frequent breathing

Immediate physiological effects of stopping exercise or participation in activities


39/128

Reduction in body temperature

Rapid reduction in pulse rate

Breathing becomes shallower and less frequent

Tests for measuring initial level of aerobic/anaerobic endurance

20 metre shuttle run test I ran between two lines 20 metres apart pacing

myself to arrive on the line as the tape beeped. The beeps gradually got

closer together so that I had to progressively increase my speed to get to the

line on time. I worked aerobically for most of the test but eventually had to

work anaerobically. The last number called out was my test score.

Coopers run I ran around a measured course for 12 minutes and recorded the

distance I could run in that time.

Test to measure initial level of Anaerobic Endurance

Wingate cycle ergometer test - cycle flat out for 30 seconds while measuring heart

rate.

How to set the initial level of intensity of training

Measure initial level of aerobic/anaerobic fitness.

Work out your training zone.

Decide on an initial intensity for your first training session.

Monitor your heart rate during your first training session to ensure that you are

working in your training zone.

Record whether or not you feel that your intensity of training was too easy or

too hard.

Adjust the intensity of your training to ensure that you are working at anappropriate level of training within your training zone.

What is meant by your training zone

To work in your training zone when exercising/participating you must raise your heart

rate into your training zone. This is calculated by using the Karvonen method to

calculate your heart rates upper and lower limits.

i.e. Upper limit 220 your age

Lower limit 70% of upper limit

For age 16 Upper limit is 204


40/128

Lower limit is 143

Unless training is done to maintain your heart rate in your training zone, although you

will burn up calories, you will not improve the fitness of your heart and lungs.

Use of pulse rates to measure/monitor training

Pulse rates can be used to measure:

Resting pulse rate.

Highest pulse rate reached.

Whether or not you are working in your training zone.

Whether or not you are working at your anaerobic threshold.

Your recovery rate after exercise.

Improvement in your recovery rate by comparing initial recovery rate with

recovery rate after several weeks of training.

Type of training to improve aerobic/anaerobic endurance

Fartlek training Continuous varied pace running which stresses both aerobic and

anaerobic energy systems.

To develop anaerobic fitness your training intensity in Fartlek, Interval and

Continuous training must make you work at your anaerobic threshold.

Description of a Fartlek training session

I marked out a running course with coloured markers. It was set up on different

terrains with uphill and downhill sections. I started with a jog followed by a mid-paced run followed by a sprint before a recovery walk. I then repeated the process

continually around the course for 8 minutes, had a 2 minute rest period and then ran

again for 8 minutes. I repeated this until I had performed the Fartlek run 5 times. This

gave me a work rest ratio of 4 : 1.

How Fartlek training can be made more demanding/overload training

Increase length of Fartlek run

Increase sprint or mid-paced section of Fartlek run/ reduce jog or walk section


41/128

Decrease rest period to increase work : rest ratio

Run wearing ankle weights


Interval training Training using alternate periods of exercise and rest. Depending

on the level of intensity of training it can be used to develop aerobic or anaerobic

fitness.

Description of an interval training session

Run 100 metres sprint at full speed rest for 2 minutes run 100 metre sprint rest

for 2 minutes.

Repeat until sprint performed 10 times.

How interval training can be made more demanding/overload training

Increase the number of sprints in a session

Decrease the rest period

Increase the length of the sprint

Wear ankle weights


Continuous training Continuous exercise carried out without rest periods.

Description of a Continuous training session

I ran/cycled/swam continuously for 30 minutes at a steady pace in my training zone at75% of my maximum heart rate.

How Continuous training can be made more demanding/overload training

Run/cycle/swim for a longer period of time.

Run faster at 80% of maximum heart rate.

Wear ankle weights.

How to overload at the appropriate level of intensity


42/128

Ensure that new workload keeps heart rate in training zone.

Re-measure fitness level and adjust intensity of training in line with increased

fitness

Physiological effects of training on the body

Heart becomes larger and stronger so that blood can be pumped around the

body more easily.

Lowering of the resting pulse rate because larger/stronger heart does not have

to work as hard to pump blood around the body.

Lowering in recovery rate i.e. pulse rate returns to resting pulse rate more

quickly after exercise.

Increased lung capacity/VO2 max.

Increase in blood vessels in muscles

What is meant by your recovery rate

Your recovery rate is the length of time it takes your heart to return to your normal

resting pulse rate after exercise/participation.

General effects of Aerobic Endurance on performance

Tire as activity progresses.

Unable to move with fluency and control throughout the activity.

Unable to keep up with play during the activity.

Skill level deteriorates towards the end of the activity.

Unable to recover as quickly as you had at the start of the activity.


43/128

Positive and negative effects of aerobic endurance on performance

Activity Positive effects of Aerobic

Endurance on Performance

Negative effects of Aerobic

Endurance on Performance

Badminton

(individual)

I can play in long games without

tiring so that I can still move

around the court and play all the

shots as well as I had at the start ofthe game

I tire easily during long games and

rallies and I cannot move fluently

throughout the game/fail to reach

shots at the end of the game/rally

Athletics

Long

distance

(individual)

I can run at a steady pace for a

long period of time without tiring

I tire easily after running a short

distance and slow down or stop

Basketball

(team)

I can last for the whole game

without tiring so that I can still

make the offensive supporting runs

and defensive covering runs

throughout the game

I tire towards the end of the game

and I cannot get back into my

defensive position/move to a

supporting position in attack

Football

(team)

I can last for the whole game

without tiring so that my skill level

remains high throughout the game

I tire towards the end of the game

and my skill level deteriorates


44/128

Positive and negative effects of Anaerobic endurance on performance

Activity Role/position Positive effects of

Anaerobic

Endurance on

Performance

Negative effects of

Anaerobic

Endurance on

Performance

Athletics

400 metres(individual)

N/A I can keep going at

full pace until I crossthe finish line so that

I win the race

I tie up in the final

straight andslowdown so that

my opponent passes

me to win the race

Swimming

200 metres

(individual)

N/A I can keep good

technique in my arm

and leg actions at the

end of the race so

that I can win the

race

As I tie up at the end

of the race my arm

and leg action

deteriorates and I

slow down so that

my opponent passes

meFootball

(team)

Midfielder I can sprint the

length of the pitch to

cover our opponents

quick break and

recover quickly to

support our next

attack so that we

score a goal

After sprinting the

length of the pitch I

cannot recover

quickly and I am

unable to move to a

supporting position

in our next attack so

that it breaks down

Basket ball Centre After sprinting up

and down the court

repeatedly I can stillperform the skills

with control and

accuracy

After sprinting up

and down the court

repeatedly I cannotrecover quickly and

I am unable to

perform skills with

control and accuracy


45/128

Practices to develop Aerobic Endurance and improve skill at the same time

Practice 1

Team activity Basketball

Skill/technique Lay-up

I placed a marker at the head of the key and performed 20 lay-ups, continuously

dribbling around the marker after each shot.

How exercise can be made more demanding

Move marker further from the basket.

Increase the number of lay-ups to 25.

Practice 2

Individual activity Badminton

Skill/technique - Smash

I was fed 20 shuttles up for me to smash. After each smash I had to run and touch the

backline of the court and return to the ready position for the next shot.

How exercise can be made more demanding

Touch the wall at the back of the court instead of the backline.

Increase the number of smashes to 25.


46/128

SPEED

Definition of speed

Speed is moving the body or part of the body quickly.

Tests for measuring initial level of whole body speed

30 metre sprint test - I ran between two lines 30 metres apart and my teacher

timed how fast I could do it with a stop watch.

50 metre shuttle run test - I did the 50 metre shuttle run test. 1 ran 10 times

between two lines 5 metres apart, and my teacher timed how fast I could do it

with a stop watch.

Test for measuring initial level of part of body speed

Plate tapping I tapped two plates 20cm apart on the top of a table as manytimes as I could in 30 seconds.

Type of training to improve speed

Sprint training

Description of sprint training session

I ran 100 metres 10 times with 2 minutes rest between runs.

Recovery time is essential because the body has been working anaerobically and hasgone into oxygen debt and must return to normal before the next sprint.

How to make training more demanding/overload training

More repetitions of sprint.

Increase distance of sprints.

Less recovery time between sprints.

Workload/training demand would be increased/progressively overloaded every 4

weeks due to an increase in speed achieved as a result of training.


47/128

Examples of importance of whole body speed to activity


Skill/Situation Running away from a defender into space.

Role/Position Centre Forward

Reason why whole body speed is important

I can get away from the defender into space to receive the ball to get a shot at goal.


Skill/Situation Running back to get into defence.

Role/Position - Defender


I can get quickly back into defence to cover my opponent so that he/she cannot

receive a pass/get a shot at goal.

Individual Activity Athletics

Skill/Situation Long Jump


Because I can run up very quickly into the jump, I can jump powerfully upwards and

forwards to travel a long distance.


Skill/Situation Moving into position to play a shot.



48/128

Because I can move quickly I can get to the shuttle and adopt a good well balanced

preparation position, which allows me to place my shot/play the shot

effectively/powerfully.

Examples of importance of part of the body speed

Individual Activity Tennis

Skill/Situation Serve

Part of the body moved at speed The arm


Because I can swing my arm fast, I can get power into the serve, so that the ball

travels fast and is difficult for my opponent to return and wins the point.


Skill/Situation Shot at goal

Part of the body moved at speed The leg


Because I can move my leg quickly through the ball when kicking, I can apply

force/power to the ball, which makes it move harder/faster so that it is difficult for the

keeper to save/scores.

How you can run faster/move the whole body quicker

Take longer strides

Take faster/more frequent strides.

Use a more vigorous punching action with the arms.

Faster contractions of the muscles of the leg used when sprinting.

How you can move part of the body quicker

Faster contraction of the muscles used to bring about movement of that part of

the body.


49/128

Exercises designed to improve speed

Exercise 1

Description of exercise

5 parallel lines 5 metres apart. I ran from the start to each line, returning to the start

each time. I repeated this 5 times, with a rest of 2 minutes between each exercise.

How exercise made more demanding

Increase distance between lines to 6 metres.

Reduce rest period to 1 minutes.

Repeat the exercise 6 times.

Exercise 2

I stood in the centre of a circle of 10 metres diameter with a basket at my feet. 10

tennis balls were placed on the circle at regular intervals. I had to run to collect one

ball at a time ball and then place it in the basket. I repeated this at full speed until all

of the balls were in the basket. I performed this exercise 3 times with 2 minutes rest in

between.

How exercise made more demanding

Increase number of tennis balls.

Increase the size of the circle.

Perform the exercise 4 times.

Decrease the rest period to 1 minutes.


50/128

Changing speed/direction of body or part of body to beat an opponent

Activity Role/position Skill/Situation Description of how

speed/direction

changed

Effect on

performance

Football

Hockey

Forward Faking

opponent

Pretend to go to the

left with the ball -defender follows

ball quickly

pull/move ball back

to the right to lose

the defender

I create space to

move into to get ashot at goal/score

Basketball Guard Jump shot

fake

Pretend to do a

jump shot as

defender moves

weight up to block

shot quicklymove weight down

and go around

opponent

I can create a

space to move

into behind my

opponent so that I

can perform a layup

Badminton N/A Overhead

clear/drop

shot

Set up as if you are

playing an overhead

clear then slow

down the speed of

the arm to play a

drop shot instead

My opponent

thought the

shuttle was going

to the rear of their

court so they

moved back and

were unable to

reach the shuttlein the front court

so that I won the

point

Volleyball Spiker Spiking the

ball

Set up as if you are

going to play a

power spike but

slow down the arm

to play a soft spike

instead

Opponent thinks

the ball is going

to land further

back in the court

and starts to

move back and

then cannot reach

the shuttle whenit is played to the


51/128

front court and

we win the point

Practice to improve skill and speed at the same time


Skill lay-up

Description of practice

Place 10 balls in a basket at the head of the key. Select a ball and perform a lay-up as

quickly as possible. Return immediately to the basket and repeat until all the balls

have been used.

How practice is made more demanding

Increase number of balls

Increase the distance of the balls from the basket


Skill smash

Description of practice

A feeder will play 10 feeds up for you to smash as soon as you return to the ready

position. After each smash, sprint to the back of the court to touch the back line before

returning to the ready position.

How practice is made more demanding

Increase number of feeds

Touch wall instead of back line after each smash


52/128

POWER

Definition of Power

Power is strength applied quickly

Tests to measure initial level of Power

Vertical Jump/Sergeant Jump Stand beside/side on to a wall and stretch up

to mark full extended stretch height on the wall. Jump as high as you can and

mark maximum jump height on the wall. Measure the distance between the

stretch height and the jump height to measure the vertical jump.

Standing Broad Jump Stand with legs side by side and toes at the edge of the

jump mat. Crouch and rock back before driving upward and forward onto the

mat. Observer watches for heel of foot closest to the start of the mat and reads

off the scale on the mat to measure the jump distance.

Type of Training to improve Power - Weight Training

Identify specific exercises to develop specific muscles.

Measure each specific weight training exercise to maximum.

Lift high weight (75% maximum) with a small number of repetitions with

each exercise performed explosively quickly.

Balance the circuit of exercises so that the same muscle/muscle group is notbeing worked twice in a row.

How to set an appropriate level of intensity/workload

Perform each exercise at 75% of maximum with a small number of repetitions (6).

Example of Weight Training circuit

3 sets of the following circuit with 2 minutes rest between sets.


53/128

Exercise Maximum Weight lifted Repetitions

Squats 100Kg 75Kg 6

Bench Press 80Kg 60Kg 6

Leg Extension 24Kg 18Kg 6

Pull down 48Kg 36Kg 6

Dead Lift 100Kg 75Kg 6Upright Row 20 Kg 15Kg 6

Application of Training Principles to Weight Training Circuit

Frequency 3 times per week on Monday, Wednesday and Friday to allow a

rest day in between sessions to allow the body to recover.

Intensity Lift weights at 75% maximum with a small number of repetitions.

Duration Training programme will last for 16 weeks with each session

lasting approximately 1 hour.

Overload After each 4 week period retest level of fitness and increase

workload in relation to new level of fitness.

How to overload training/make training more difficult.

Increase number of repetitions.

Increase amount of weight.

Decrease the rest period between sets.

Increase the number of sets.

Why training needs to be overloaded

Through regular training the level of fitness will increase and the Workload/Intensity

of training will become easier. If the workload is not increased in line with improved

fitness then the increase in the level of fitness will plateau off.

Description of Specific Exercises to develop Power

Part of the body Lower body/Legs

Exercise Squats


Stand holding weights bar, with 75% of maximum weight, behind neck on shoulders,

then bend knees and then straighten up again 6 times.


54/128

Part of the body Upper body/Arms

Exercise Bench Press


Lie on back holding weights bar with 75% of maximum weight on chest, then raise

the bar until arms are straight and then lower back to the chest 6 times.

Examples of importance of Power to activities

Upper Body Power


Skill/Situation Javelin Pass

Reason why Power is important

Upper body power is important because I can apply force to the ball so that the pass

goes further/faster to a team mate and gets behind opponents before they can organise

their defence so that he/she can score easily.

Upper Body Power


Skill/Situation Smash


Upper body power is important as it leads to a more powerful swing of the racket with

fast racket head on contact. A powerful force can be applied to the shuttle so that the

smash is hard /fast and difficult for my opponent to return/wins the point.

Lower Body Power


Skill/Situation Shot at goal.


Lower body power is important as it allows me to get my foot moving quickly

through the ball, and I can apply a large force to the ball so that it flies hard and fast

and is difficult for the keeper to save/scores.

Lower Body Power


55/128


Skill/Situation High Jump

Reason why Power is importantLower body power is important as it allows me to apply a large force downwards as I

am jumping so that I can jump up high and clear the bar.

How power is created

Jumping Action

Activity Volleyball

Skill Blocking

I bent my knees deeply and powerfully straightened them by contracting the muscles

to apply a powerful force downward against the resistance of the floor enabling me to

drive upwards to get my hands above the net to block my opponents spike.

Throwing Action

Activity - Basketball

Skill Javelin pass

I pulled my arm back fully so that I was able to pull my am through a large distance to

build up speed on the ball before release so that the ball will fly far and fast to get to

my team mate behind my opponents defence before they can get organised.

Striking Action

Activity Badminton

Skill Smash

I pulled my arm back fully in my backswing so that I could build up speed in the

racket head on contact with the shuttle so that it flies very quickly which makes it

difficult for my opponent to reach the shuttle and return it/wins the point.


56/128

. FLEXIBILITY

Definition of flexibility

Flexibility is moving the joints through their full range of movement.

Definition of Static flexibility

Static flexibility is the range of movement across a joint where part of the body is

moved and then held.

Test for initial level of Static Flexibility

Goniometer

Description of test using a Goniometer

Hold the joint to be measured at full range of movement and using the goniometer

measure the angle of stretch achieved by the joint.

Definition of Dynamic flexibility

Dynamic flexibility is the range of movement across a joint where a fast action is used

but not held.

Test for initial level of Dynamic Flexibility

Sit and Reach test

Description of Sit and Reach test

I sat on the floor with my feet flat against the sit and reach box. I kept my legs straight

and stretched forward to push a ruler as far up the board as I could. My score was then

read off the board.

Effect on body of Flexibility training


57/128

Stretching exercises used in flexibility training will result in an increase in the range

of movement in and across the joint.

Type of training to increase Static Flexibility

Stretching - holding stretch position at full range of movement.

Descriptions of stretching exercises

Lower Body

Joint Stretched - Knee

Hamstring Stretch I put my right heel on the ground in front of me with my right leg

kept straight. I stretched down to touch the toes of my right foot with both hands

allowing my left leg to bend as I did this. I held this at maximum stretch for 30 secs.

before repeating it with my left leg.

Joint Stretched Hip

Groin Stretch I raised my right knee to waist height in front of me and turned it my

leg slowly as far as I could around to the right side. I repeated this 5 times before

repeating it with my left leg.

Upper Body

Joint Stretched Spine and Shoulders

Back stretch I stood with my feet parallel and apart and my hands stretched straight

up above my head. I arched my back reaching back with my hands allowing my legs

to bend slightly. I held this at maximum stretch for 30 secs.

Joint Stretched Shoulder

Shoulder Stretch I stood holding my right arm across my body at shoulder height. I

held it with my left hand above my right elbow. I gently pulled back with my left

hand to maximum stretch and held it there for 30 secs. before repeating this with my

left arm.

Type of training to increase Dynamic Flexibility

Ballistic stretching exercises

Descriptions of stretching exercises

Lower Body


58/128

Joint Stretched - Knee

Hamstring Stretch I put my right heel on the ground in front of me with my right leg

kept straight. I stretched down to touch the toes of my right foot with both hands

allowing my left leg to bend as I did this. I bounced my arms up and down to stretchfor my toes 30 times before repeating it with my left leg.

Joint Stretched Hip

Groin Stretch I raised my right knee to waist height in front of me and I quickly

turned it as far as I could around to the right side as far as it could go before

immediatelybringing it back in front of me. I repeated this 5 times before repeating it

with my left leg.

Upper Body

Joint Stretched Shoulders

Back stretch I stood with my feet parallel and apart and my hands stretched straight

out to the side of my body. I bounced my arms back as far as they would go before

immediately bringing them back to the starting position. I repeated this 30 times.

Joint Stretched Shoulder

Shoulder Stretch I stood holding my right arm across my body at shoulder height. I

held it with my left hand above my right elbow. I pulled back with my left hand to

maximum stretch and immediately let the arm bounce forward again. I repeated this

30 times.

Flexibility training session

Perform the static or dynamic exercises described above. Do each exercise one after

the other .Do 6 sets of this circuit with 30 seconds rest between sets.

Description of stretching exercise used in relation to specific skill


Skill Throwing the javelin


59/128

Exercise I pulled my right arm back fully into the javelin throwing position and

gently pressed back 10 times.


Skill Javelin pass

Exercise I pulled my right arm back fully into the javelin pass position and gently

pressed back 10 times.

How stretching exercises can be made more demanding

Hold the stretch position for longer in static stretches.

.

Increase the number of repetitions of the stretch in dynamic flexibility.

Effect of Flexibility on performance

Activity Skill Role or

position

Part of body Joint Effect on

Performance

Athletics

(individual)

Javelin N/A Upper body Shoulder The more flexible my

shoulder joint, the

further back I can

pull the javelin which

gives me a longer

lever action so thatthe javelin is thrown

further

Basketball

(team)

Javelin

pass

Centre Upper body Shoulder The more flexible my

shoulder joint, the

further back I can

pull the ball which

gives me a longer

lever action so that

the ball is thrown

harder/further and is

not interceptedGymnastics

(individual)

Splits N/A Lower body Hip The more flexible my

hips the lower I can

get into the splits

position and the

better it will look

Football

(team)

Tackling Full Back Lower body Hip The more flexible my

hip the further I can

reach when

stretching to make a

tackle so that I can

win the ball


60/128

Practices to improve skill and flexibility at the same time


Skill Javelin Pass

Joint - Shoulder

Description of Practice

I stood 20 metres from a partner and I Javelin passed the ball repeatedly, ensuring that

my arm is pulled back fully each time.


Skill Smash

Joint - Shoulder

Description of Practice

I was continually fed shuttles up for me to smash, ensuring that I pulled my arm back

fully each time.

Effect of Static Flexibility on performance

Activity Skill Role or position

Part of body Joint Effect on Performance

Gymnastics

(individual)

Splits N/A Lower body Hip Because of my good

static flexibility I can get

down fully into the splits

position and hold it

steady

Athletics

(individual

Shot

putt

N/A Lower body Hip Because o

pe sg revision ku notes

Documents