Freshman Final Exam Study Guide
- Slow pitch softball is played on teams of 10 players. The extra player is placed in the outfield.
- A slow pitch softball game lasts 7 innings.
- The ball must be pitched underhand.
- Baserunners must wait until the ball is hit or has crossed home plate before he or she can come off the base. No lead offs or stolen bases
- A hitter must take a full swing. There are no bunts allowed.
- No player may advance to the next base on a ball that is caught on a fly by the defensive player. The baserunner must wait till the ball is caught before he/she is allowed to advance. This is called "tagging up".
- There are many ways to get a batter out. Here are a few:
- 3 strikes
- catch a ball on the fly
- force the batter out by stepping on 1st base before the batter
- tag the batter out
- catch a foul ball on the fly (a foul tip must go above the batters head to be caught by the catcher for the out)
FAIR or FOUL
- A fair ball is any batted ball that remains over fair territory until it crosses first base or third base, or is first touched by a player while in fair territory.
- A ball that lands directly on the foul line is fair.
- A ball which hits first or third base is fair.
A force play is a play in which the runner is forced to advance to the next play because the batter has become a baserunner. A force play occurs when a defensive player touches the base before the baserunner gets there.
SOFTBALL SKILLS ASSESSMENT KEY POINTS
Overhand Throw
•The ball is grasped with 2 or 3 fingers on top of the ball and the thumb underneath.
•The thrower should step with the opposite foot and line up the opposite shoulder with the target.
•The throwing hand is swung down and then up in a circle as the weight goes back. The arm comes forward as the weight is transferred forward.
•The ball is released with a downward wrist snap as the rear foot shoelaces are turned to the ground to ensure proper hip rotation.
•Follow through with the throwing shoulder facing the target.
Catching Fly Balls
•The body needs to be positioned under the ball.
•Hands should be "thumb to thumb" above and in front of the head (pinkie to pinkie when the ball is below the waist).
•Catch the ball with two hands to secure it and for a faster throwing release.
•Catch the ball with the hands not the chest.
Fielding Ground Balls
•The fielder should center the ball and be in a half-squat position with weight on the balls of the feet.
•The hands should be low and in front of the body "pinkie to pinkie."
•Watch the ball into the glove (hands).
•Bring hands to the belly and position yourself in a good throwing position.
•Make a good throw using the form mentioned above.
Batting
•Line up "knocking" knuckles with hands together (right hand should be on top for right handed hitters).
•Feet are shoulder-width apart and knees are bent with the weight on the balls of the feet.
•Focus on the ball as a short stride is taken towards the pitcher.
•Rotate the hips with a pivot of the back foot (squish the bug) and swing (downhill with the hands).
•Follow through with the knob of the bat facing the pitcher.
Team Play/Rules
•Demonstrates an understanding of basic terminology.
•Demonstrates a basic understanding of rules and game play situations.
•Organizes and helps teammates to a common goal.
•Always demonstrates positive encouragement to teammates.
•Understands and exhibits proper safety issues.
Basketball
SCORING:
ONE POINT – is awarded for each free throw.
TWO POINTS – are awarded for each made basket shot in front of the three-point line.
THREE POINTS – are awarded for each made basket shot from behind the three-point line.
VIOLATIONS:
Blocking – Defensive man interferes with the movements of an offensive player. Offensive player sets a screen while moving.
Carrying – Dribbling the basketball with you hand under the ball.
Charging – The dribbler charges into the defensive player who is set.
Double Dribble – Touching the ball with both hands at the same time on a single dribble.
Traveling – Moving the ball without dribbling properly (e.g. walking, steps or running the ball).
Three-Second Rule – An offensive player cannot stand in the lane longer than 3 seconds.
Five-Second Rule – The amount of time an offensive player has to pass the ball inbounds to a teammate.
Ten-Second Rule – The amount of time that the offensive team has to get the ball across the half court line.
Foul – An infraction of the rules which can lead to free throws or the ball out of bounds.
Technical Foul – Unsportsmanlike conduct
PASSES:
Chest Pass
Bounce Pass
Overhead Pass
TERMINOLOGY:
Assist – A player who makes the pass that directly leads to a basket.
Attempt – A shot at the basket.
Backcourt – The part of the court containing the defense’s basket.
Bank Shot – A shot that hits the backboard.
Free Throw Line – The line where a player who is fouled shoots from. It is also referred to as the foul line.
Foul Out – When a player receives five fouls they must leave the game.
Loose Ball – A ball that no player has control of.
Rebound – The recovery of a missed shot.
Screen – A stationary block of a defensive player.
Turnover – The offensive teams unexpected loss of the ball to the defense.
Steal – Defensive team gains control of the ball from the offensive team.
Man to Man – A type of defense where each player is assigned a specific offensive player to guard.
Zone – A type of defense where each player is assigned a specific area to guard.
Defense – The team without the ball trying to stop the other team from scoring.
Offense – The team with the ball trying to score.
Center Circle – Place on the court where the jump ball takes place.
Jump Ball – This is how the game starts. One player from each team meets in the center circle and jumps, trying to tip the ball to their own team.
Pick and Roll-basketball is an offensive play in which a player sets a screen (pick) for a teammate handling the ball and then slips behind the defender (rolls) to accept a pass.
Give and Go-a basketball maneuver; one offensive player passes the ball to another, then runs toward the basket to take a return pass.
Volleyball
Terminology
Pass-Most common type of hit used to return a serve
Set-a hit that requires contact of both hands above the forehead – most
accurate type of hit in volleyball but most difficult to master.
Spike-a hard downward driven hit of the ball into the opponent’s court
Kill-a hard downward driven attack that results in a point
Block-the first line of defense against a spike at the net
Dig- a ball that is playable off of an opponent's attack (spike).
Lift-an illegal hit when the ball rests momentarily on any part of the
body
Ace-point earned directly from the serve hitting the opponent’s court
Floater-a type of serve that moves in unpredictable directions
Topspin-a type of serve that drops very fast after it crosses the net. Toss is
the most important aspect in executing a proper serve.
Let serve- a serve hits the top of the net and lands in the opponents court
Libero - a player who specializes in defense and plays only the back row.
this player is identified by a contrasting color jersey.
Scoring
In high school a match consists of two out of three games. The game is rally score to 25 points and the winning team must win by two. Rally scoring means that which ever team wins the rally is awarded a point. The team that does not serve first in the first game begins serving in the next game. However, in PE class we may play for time or a lesser score wins.
Rules
1. There are 6 players on a team
2. Teams rotate clockwise
3. A game is started by a coin toss to see which team gets first serve
4. If a player steps over the service line it is a foot fault and a point is awarded to the
other team.
5. If the ball touches the net on the serve, it is a let serve and is considered legal.
6. A player can never touch the net any time
7. A player may step on but not over the center line
8. A block does not count as one of the three hits. It is illegal to block a serve.
9. A ball landing on the line is considered in
10. A ball that hits the ceiling and lands back on the side of the team who hit it can be
played if that team still has hits left. A ball that hits the ceiling and lands on the
other team’s court is considered a loss of rally – point for other team. A ball can
never be played off of the wall.
11. A ball can be hit by with any part of the body as long as it is not a lift ( i.e. head,
shoulder). Kicking a ball is illegal.
12. A player from the back row can notspike the ball in front of the 10 foot line.
13. If two or more players on the same team contact the ball at the same time, it is
consideredone hit and may be played by either person on the next hit.
Personal Fitness
Goal Setting- when setting a goal one must include the following criteria:written,
realistic, obtainable, measurable, have a time frame, objective, and have bench marks.
F.I.T.T Principle:
Frequency: How often you work out at least 3 days per week
Intensity: How hard you work out 60%-85% of max heart rate
Time: How long you work out (recommended 30 minutes)
Type: The type of exercise you are doing
Five Fitness Components:
Muscular Strength:Maximum amount of force a muscle can produce in a single effort
Muscular Fitness:Combination of muscular strength and muscular endurance
Muscular Endurance:The ability of the muscle to continue to perform without getting tired.
Cardiovascular Endurance:Ability of the heart, lungs, and blood vessels, to utilize and send fuel and oxygen to the body’s tissues during longs periods of activity
Flexibility:The ability to bend and move the joints through full range of motion
Body Composition:A high ratio of lean tissue to fat tissue in the body.
Basic Muscle Actions During Workouts:
Concentric: Muscle length shortens.
Eccentric: Muscle length increases.
Isometric: Stays the same.
Hypertrophy: An increase in muscle size due to use.
Atrophy: A decrease in muscle size due to non-use.
Aerobic Activity:Activity that uses large muscle groups, rhythmic in nature and can be maintained continuously. Use oxygen.
Anaerobic Activity: Intense short bursts of activity in which the muscles work so hard that they produce energy without using oxygen. Uses stored energy in the muscles
Benefit of Cardiovascular Endurance:
Stronger Heart, Lower Blood Pressure,Lower Body Fat Percentage, Improved Circulation,
Faster Recovery Rate.
Calculating your Training Zone:
MAXIMUM HEART RATE
220-Age
HEART RATE RANGE
60-85% of your max
Lower Training Limit
Upper Training Limit
Calculating your Training Zone (always need to know age and resting heart rate)
Steps:
220-Age=Maximum Heart Rate
Maximum Heart Rate-Resting Heart Rate=Heart Rate Range
(Heart Rate Range * .60) + Resting Heart Rate=Lower Training Limit
(Heart Rate Range * .85) + Resting Heart Rate=Upper Training Limit
*****BE SURE TO STUDY THE FOLLOWING******
- EXERCISES AND MUSCLE DIAGRAM
- THE SOFTBALL FIELD DIAGRAM
- BASKETBALL COURT DIAGRAMS