Physical Education – Lifetime Sports
Final Exam Study Guide
Unit: Badminton
History & Development
-Badminton is a racket sport played by either two opposing players [singles] or two
-opposing pairs [doubles], who take positions on opposite halves of a rectangular court
-that is divided by a net.
-Badminton is an Olympic sport.
-Badminton was known in ancient times; an early form of sport played in ancient Greece
-and Egypt.
-Badminton came from a game called battledore and shuttlecock, in which two players
-hit a feathered shuttlecock back and forth with tiny rackets.
-Until 1887 the sport was played in England under the rules that prevailed in India.
-However, in 1893, the Badminton Association of England published the first set of rules,
-similar to that of today.
Rules
-The serve is made underhand.
-Each game is played up to 21 points, with players scoring a point whenever they win a
-rally. A match is the best of three games.
-At the start of the rally, the server and receiver stand diagonally opposite service courts.
-The server hits the shuttlecock so that it would land in the receiver’s service court. This
-is similar to tennis, except that a badminton serve must be hit from below the waist in
-underhand form [upwards], the shuttlecock is not allowed to bounce, and in tennis the
-players stand outside their service courts.
-In singles, the server stands in his right service court when his score is even and in his
-left service court when his score is odd.
-In doubles, if the serving side wins a rally, the same player continues to serve, but
-changes service courts so that he serves to each opponent in turn.
-When the serving side loses a rally, the serve passes to their opponents [unlike the old
-system, there is no “second serve’].
-If the scores reach 20-all, then the game continues until one side gains a two point lead,
-up to a maximum of 30 points [30-29 is a winning score].
-The server and receiver must remain within their service courts until the server strikes
-the shuttlecock.
Faults
-Players win a rally by striking the shuttlecock onto the floor within the boundaries of
-their opponents’ court.
-Players also win a rally if their opponents commit a fault.
-The most common fault in badminton is when the players fail to return the shuttlecock
-so that it passes over the net and lands inside their opponents’ court.
-A serving player shall be faulted if he strikes the shuttlecock from above his waist.
-Each side may only strike the shuttlecock once before it passes back over the net.
-It is a fault if the shuttlecock hits the ceiling.
-If a “let” is called, the rally is stopped and replayed with no change to the score. For
-instance, if the receiver is not ready when the service is delivered, a let shall be called.
Unit: Volleyball
History & Development
-Volleyball is an Olympic sport. It can be traced back to the 1924 Summer Olympics in Paris, where volleyball was played as a part of an American sports demonstration event.
-However, the sport was officially included in the program for the 1964 Summer Olympics.
The Court
-The game is played on a volleyball court 18 meters long and 9 meters wide, divided into 9 x 9 meter halves by a one-meter wide net placed so that the top of the net is 2.43 meters above the center of the court for men’s competition, and 2.24 meters for women’s competition.
Game Play
-Each team consists of six players.
-The server throws the ball into the air and attempts to hit the ball so it passes over the net on a course such that it will land in the opposing team’s court [the serve].
-The opposing team must use a combination of no more than three contacts with the volleyball to return the ball to the opponent’s side of the net. These contacts usually consist first of the bump or pass so that the ball’s trajectory is aimed towards the player designated as the setter; second of the of the set [usually an over-hand pass using wrists to push finger tips at the ball] by the setter so that the ball’s trajectory is aimed towards a spot where on of the players designated as an attacker can hit it, and third by the attacker who spikes [jumping, raising one arm above the head and hitting the ball so it will move quickly down to the ground on the opponent’s court] to return the ball over the net. The team with possession of the ball that is trying to attack the ball as described is said to be on offense.
-The team on defense attempts to prevent the attacker from directing the ball into their court: players at the net jump and reach above the top [and if possible, across the plane] of the net in order to block the attacked ball. If the ball is hit around, above, or
-through the block, the defensive players arranged in the rest of the court attempt to control the ball with a dig [usually a form-arm pass of a hard-driven ball]. After a successful dig, the team transitions to offense.
-The game continues in this manner, rallying back and forth, until the ball touches the court within the boundaries or until an error is made.
Scoring
-When the ball contacts the floor within the court boundaries or an error is made. The team that did not make the error is awarded a point, whether they served in the previous point.
-The team that won the point serves for the next point. If the team that won the point served in the previous point, the same player serves again. If the team that won the point did not serve the previous point, the players of the team rotate their position on the court in a clockwise manner.
-The game continues, with the first team to score 25 points [and be two points ahead] awarded the set.
-Matches are best-of-five sets and the fifth set [if necessary] is usually played to 15 points. Note: Scoring differs between leagues, tournaments, and levels; high schools sometimes play best-of three to
Ultimate Frisbee in Ten Simple Rules
-The Field-- A rectangular shape with endzones at each end. A regulation field is 70 yards by 40 yards, with endzones 25 yards deep.
-Initiate Play-- Each point begins with both teams lining up on the front of their respective endzone line. The defense throws ("pulls") the disc to the offense. A regulation game has seven players per team.
-Scoring-- Each time the offense completes a pass in the defense's endzone, the offense scores a point. Play is initiated after each score.
-Movement of the Disc-- The disc may be advanced in any direction by completing a pass to a teammate. Players may not run with the disc. The person with the disc ("thrower") has ten seconds to throw the disc. The defender guarding the thrower ("marker") counts out the stall count.
-Change of possession-- When a pass in not completed (e.g. out of bounds, drop, block, interception), the defense immediately takes possession of the disc and becomes the offense.
-Substitutions-- Players not in the game may replace players in the game after a score and during an injury timeout.
-Non-contact-- No physical contact is allowed between players. Picks and screens are also prohibited. A foul occurs when contact is made.
-Fouls-- When a player initiates contact on another player a foul occurs. When a foul disrupts possession, the play resumes as if the possession was retained. If the player committing the foul disagrees with the foul call, the play is redone.
-Self-Refereeing-- Players are responsible for their own foul and line calls. Players resolve their own disputes.
-Spirit of the Game-- Ultimate stresses sportsmanship and fair play. Competitive play is encouraged, but never at the expense of respect between players, adherence to the rules, and the basic joy of play.
Unit: Physical Fitness
What it is?
-Does not have to be strenuous to achieve health benefits.
- Men and women of all ages benefit from a moderate amount of daily physical activity [30 minutes of brisk walking or 15 minutes of jogging].
-Previously sedentary people who begin physical activity programs should start with short sessions [5 to 10 minutes] and build up to the desired level of physical activity.
Why is it so important?
-Improves the quality of life.
-Extends longevity, protects against the development of CHD, stroke, hypertension, obesity, osteoporosis, colon cancer, and depression.
-Helps maintain full functioning and independence among the elderly.
Just the FACTS!!!
-More than 60% of US adults do not engage in the recommended amount of activity.
-Approximately 25% of US adults are not active at all.
-A 1993 study concerning causes of death in the US:
- #1 Tobacco
- #2 Lack of Exercise/Poor Diet
- #3 Alcohol
- #4 Chronic disease cost of the US $655 Billion in health care costs.
TENNIS
-The ball goes where the face of the racket is pointed
-In a regulation tennis match you can let the ball bounce once before returning it
-Score: Love, 15, 30, 40….then you win the game after 40
-Its played on one of four surfaces…clay, hard court, grass, or carpet
-Cannot end in a tie if score is 40-40 it is called “deuce”
-When you start the game you always serve from the right side
-If the ball hits the net on a serve it is called a “fault”
-Singles – Tennis match played between two individuals (use the inside sidelines)
-Doubles – Tennis match with four players, two to a team (use the outside sidelines)
-Mixed Doubles – a doubles team that consists of a male and female
-If the ball hits the sideline it is considered “in”
-There is instant replay in tennis
-The major tennis tournament in the United States is the U.S. Open
FITNESS CONCEPTS
-Cardiovascular disease (heart attacks, strokes) is the number one killer of men and women in America
-A combination of diet and exercise is the best method of losing fat.
-Muscular Strength – the ability of muscles to exert a force one time
-Muscular Endurance – the ability to use the muscles many times over without
getting tired
-Flexibility – the ability of your muscles and joints to move through their complete
range of motion
-There are 6 basic food groups
-As you get older your flexibility decreases
-Target Heart Rate – 220 minus your age and multiply by .6 and the same number by .8
-Maximum Heart Rate – 220 minus your age
-Static Stretching- slowly stretching muscle to its stretching point and holding the
position for fifteen seconds
-Carbohydrates, fats, and proteins are responsible for energy production
-F.I.T. – Frequency, Intensity, Time
-In the morning you should eat breakfast to get your metabolism started
-You should warm-up before an activity
-Directions:
-Using the following fitness components, fill in the fitness components for each physical test item listed on the next sheet in the table:
-**(The information under 1., a-e, will not be on the final exam sheet).**
- Muscular Strength is the maximum amount of force a muscle can produce in a single effort. Muscular Strength can be measured with the Push up Test
b) Muscular Endurance is the ability of the muscle to continue to perform without fatigue. Muscular Endurance can be measured with the Sit-up Test
c) Body Composition: is a high ratio of lean tissue to fat tissue in the body. Body Composition can be measured with the Electrical Impedance Device.
d) Cardio respiratory Endurance:is the ability of the circulatory and respiratory systems to supply oxygen during sustained physical activity. Cardio respiratory Endurance can be measured with the Pacer Run Test or the One Mile Test.
e) Flexibility: is the ability to bend and move the joints through the full range of motion. Flexibility can be measured with the Sit and Reach Test.
-Fill in your personal fitness gram results.
-Answer whether you are below or within the standards for each for healthy fitness component.
-Test Item / -Fitness Component / -Your Results / -Below or Within-Push-ups / - / - / -
-Pacer / - / - / -
-Sit & Reach / - / - / -
-Curl-ups / - / - / -
-Body fat / - / - / -
-Answer questions a-g:**(Answers 4, a-g, will not be on the final exam sheet).**
- What is your Maximum Heart Rate, (MHR)?
- Answer: 220-your age
b) For cardiovascular fitness, why would you need to know your Target Heart Rate and how do you find your THR?
-Answer: So you will know if you are giving your heart proper a workout.
-Your target heart rate needs to be between the numbers (Maximum Heart Rate x 70%) and (Maximum Heart Rate x 90%)
- How do you check your pulse?
-Answer: Count the pulses in your wrist or neck for 10 sec. and multiply that by 6.
- What does it mean if it is higher then the target heart rate?
-Answer: You are working too hard, slow down.
- What does it mean if it is lower then the target heart rate?
-Answer: You are not giving your heart a workout, speed up.
- What is the difference between pulse and blood pressure?
-Answer: Your pulse is how many times your blood passes through your body in one minute.
Your blood pressure is the force of the blood pushing against the walls of the arteries. Blood pressure is always given as these two numbers, the systolic and diastolic pressures. Both are important.
- What is a normal blood pressure reading?
-Answer: Usually they are written one above or before the other, such as 120/80 mmHg. The top number is the systolic and the bottom the diastolic. If your blood pressure is 120/80, you say that it is "120 over 80."
Blood pressure changes during the day. It is lowest as you sleep and rises when you get up. It also can rise when you are excited, nervous, or active.
Still, for most of your waking hours, your blood pressure stays pretty much the same when you are sitting or standing still. Your level should be lower than 120/80. Blood pressure levels are high when they are 140/90 or higher. With high blood pressure, the heart works harder, your arteries take a beating, and your chances of a stroke, heart attack, and kidney problems are greater.
Examples on how to find your target heart rate…
-Example 1: If you are 15 years old…
-To get your Maximum Heart Rate you subtract 220-15 = 205 to then get your Target Heart Rate, you take your MHR x .7 and MHR x .9 So a 15 year old THR is between 143-184.
Example 2: For an old person…
-If I wanted to find my THR, I would subtract 220-35 = 185, (because I am 35), then 185 x .7 = 129, (for 70%), and 185 x .9 = 166, (for 90%). So my THR is between 129-166
5) What is your target heart rate? Show the steps on how you would find your target heart rate.
-**(Examples on how to find your THR will not be on the final exam sheet).**