physical education 1st eso - Centro Concertado Juan XXIII Cartuja

Transcription

BILINGUAL DEPARTMENT
PHYSICAL EDUCATION DEPARTMENT
PHYSICAL EDUCATION
WORKBOOK
1 E.S.O.
ST
SCHOOL YEAR 2013-14
NAME:
CLASS:
.
.
JUAN XXIII-CARTUJA HIGH SCHOOL
1
2
This workbook has been created by Mr.
José Antonio Barea González of the Physical
Education Department in collaboration with
Mrs. Julie Ocaña Mesa of the Bilingual
Department at JUAN XXIII-CARTUJA
HIGH SCHOOL, and students of the
Department of Physical Education and Sports
at the University of Granada.
INDEX
1. Physical Education Theory
2. Warm up
3. Physical Condition and Health
4. Athletics
5. Basketball
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UNIT 1: PHYSICAL EDUCATION THEORY
The following are definitions of concepts
related to Physical Education and Physical Activity:
Physical Education: The lesson that requires a specific
type of practice and theoretical knowledge of physical
activity and sports.
The objective of the lesson is to educate the student in
a series of habits (doing sport, nutrition, proper clothing for the activity, hygiene and
so on) to develop his physical condition and health.
Body movement: It is any movement that we do with our body without any effort.
Physical activity: It is any body movement that works your muscles and requires more
energy than resting.
Physical exercise: It is the physical activity of exerting your muscles in various ways to
keep fit and improve your physical condition.
Sport: It is the physical activity that has the following characteristics:
- Competition
- Physical and mental effort
- Rules
- Sports Federation
Gymnastics: It is a sport that is divided into:
- Competitive Gymnastics is the sport where gymnastic equipment is
used. It has several categories: rings, horizontal bars/fixed bars…
- Rhythmic Gymnastics is the sport where gymnastic elements are
performed with a choreography and different material such as hoops,
ribbons, skipping ropes, clubs and balls.
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PHYSICAL EDUCATION VOCABULARY
♦ gimnasia aeróbica
aerobics
♦ gimnasia artística
artistic gymnastics
♦ gimnasia correctiva
remedial gymnastics
♦ gimnasia de mantenimiento
keep-fit exercises
♦ gimnasia deportiva
competitive gymnastics
♦ gimnasia mental
mental gymnastics
♦ gimnasia respiratoria
breathing exercises
♦ gimnasia rítmica
rhythmic gymnastics
♦ gimnasia sobre suelo
floor exercises
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PHYSICAL EDUCATION
PHYSICAL ACTIVITY
EXERCISES
WARM UP
PHYSICAL CONDITION
MUSCLES
BODY
SPORTS
GYMNASTICS
ABILITY
ACTIVITIES
MOBILITY
FITNESS
HEALTH
GAMES
RUNNING
JOGGING
SPORTS FACILITIES
PLAYGROUND
BASKETBALL COURT
TENNIS COURT
HANDBALL COURT
FOOTBALL FIELD
TRACK
GYM
DRESSING ROOMS
EQUIPMENT
BALL
SOCCER GOAL
BASKET
WALL BARS
BENCH
VOLLEYBALL POLES
VOLLEYBALL NET
NET BAGS
STOPWATCH
CONES
WHISTLE
MAT
SPORT CLOTHES
TRACKSUIT
T-SHIRT
SHORTS
TRAINERS
SPORT SOCKS
INSTRUCTIONS AND USEFUL SENTENCES
TO START THE CLASS
WE´RE GOING TO START OUR P.E. LESSON.
BE QUIET, PLEASE!
PAY ATTENTION AND LISTEN TO THE EXPLANATION.
YOUR TRAINERS AREN´T TIED CORRECTLY.
YOU AREN´T WEARING THE CORRECT SPORT CLOTHES.
LET´S GO TO THE TRACK.
LET´S GO OUTSIDE.
LET´S GO TO THE GYM.
THE WARM UP
LET´S WARM UP.
WHO WANTS TO DO THE WARM-UP TODAY?
WHOSE TURN IS IT TO DO THE WARM UP?
RUN AROUND THE TRACK.
GO AROUND THE TRACK FIVE TIMES…FIVE
MINUTES…
MOVE ALL THE JOINTS.
KEEP THE STRETCHED POSITION FOR 20 SECONDS.
LET´S STRETCH NOW.
DURING CLASS
TAKE ALL THE MATERIAL TO THE TRACKS.
HURRY UP!
GO TO THE CORNER.
PASS ME THE BALL.
ON YOUR MARKS, READY, SET, GO!
GATHER AROUND (ACERCAOS).
ENDING THE CLASS
THE CLASS IS OVER.
WE DON´T HAVE ANY MORE TIME TODAY.
OK, THAT´S ALL FOR NOW // TODAY.
GO CHANGE!
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UNIT 2:
WARM UP
1.- What is the warm up?
The warm up is a group of exercises that
we do to prepare our body before each physical
activity.
2.- What happens to the different body systems when we do the warm up?
Cardiovascular system: The pulse/heart rate and blood circulation increases.
Respiratory system: Pulmonary capacity increases, breathing in and breathing out.
In general the warming up improves physical qualities and reduces the risk of
injury.
3.- How do you do the warm up?
a) Do exercises that are not difficult.
b) Start slowly and increase the effort that we do little by little.
c) It must not be too short, at least between 10 and 15 minutes.
d) Increase the heart rate around 120 beats per minute.
e) Work all the body parts (joints and muscles).
4.- Which are the parts of the warm up?
It has four parts:
- ACTIVATION EXERCISES: Running, jumping… in different ways and directions.
- JOINT MOBILITY: Joint mobility exercises.
- STRETCHING: Stretching muscle exercises.
- CULMINANT EXERCISES: Increase the heart rate up to 120 beats per minute (bpm).
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WARM UP VOCABULARY AND VERBS
FLEXIBILITY
PHYSICAL ACTIVITY
PHYSICAL QUALITIES
BODY
BODY SYSTEMS
HEART RATE = PULSE
BEATS PER MINUTE
CARDIOVASCULAR SYSTEM
RESPIRATORY SYSTEM
PULMONARY CAPACITY
BREATHING IN
BREATHING OUT
INJURY
BLOOD
BLOOD CIRCULATION
EFFORT
MOVEMENT
MOBILITY EXERCISES
STRETCHING EXERCISES
CULMINANT EXERCISES
TO EXERCISE
TO FLEX
TO EXTEND
TO MOVE
LEG
ARM
FOREARM
BOTTOM
TRUNK
ABDOMEN
WAIST
BACK
HAND
FOOT
FINGER
TOE
NECK
HEAD
CHEST
ANKLE
KNEE
HIP
SPINE
SHOULDER
ELBOW
CALF/CALVES
QUADRICEPS
HAMSTRINGS
ABDOMINALS
OBLIQUE
PECTORALS
LUMBARS
DELTOIDS
BICEPS
TRICEPS
STERNOCLEIDOMASTOID
GLUTEUS
PARTS OF THE BODY
JOINTS
WRIST
MUSCLES
8
MUSCLES
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UNIT 3:
PHYSICAL CONDITION and HEALTH
1.- PHYSICAL CONDITION (FITNESS)
FITNESS is the set of skills and qualities that our body has in order to react and
adapt to exercise.
A person with a good physical condition has the following ADVANTAGES:
ADVANTAGES
He won’t be so tired when doing exercise.
His muscles will be more resistant, stronger and more flexible.
He will have fewer injuries and illnesses. It will also be easier to relax and eliminate
stress.
PHYSICAL CONDITION FACTORS
Genetics
Age
Sex
TRAINING
HEALTH HABITS
2.- PHYSICAL CAPACITIES
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PHYSICAL CAPACITIES: SPEED
SPEED: This is the ability to cover a distance in the shortest period of time.
ACTIVITIES FOR ITS
SPEED TYPES
Chasing Games
DISPLACEMENT SPEED
Fencing
Relay Race
REACTION SPEED
SEGMENTAL SPEED
MAIN SPORTS
DEVELOPMENT
Athletics
Reaction Speed Games
Passing and Shooting Games
Relay Race
Swimming
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PHYSICAL CAPACITIES: STRENGTH
STRENGTH: It is the ability to lift or move heavy weights.
ACTIVITIES FOR ITS
STRENGTH TYPES
MAXIMUN STRENGTH
MAIN SPORTS
DEVELOPMENT
Drag and Traction Games
EXPLOSIVE STRENGTH
ENDURANCE STRENGTH
Rugby
Fighting Games
Gymnastics
Climbing Games
Weightlifting
Shooting Games
Muscular Training
Judo
Throwing Events in Athletics
PHYSICAL CAPACITIES: ENDURANCE
ENDURANCE: It is the ability to do exercise over long periods of time.
ENDURANCE TYPES
AEROBIC ENDURANCE
ACTIVITIES FOR ITS
DEVELOPMENT
Walking Quickly
Jogging
Swimming
ANAEROBIC ENDURANCE
Cycling
Team Sports
MAIN SPORTS
Cycling
Long Distance Athletic Events
Team Sports
Cross Country
Hiking
Swimming
PHYSICAL CAPACITIES: FLEXIBILITY
FLEXIBILITY: It is the ability to move our muscles and joints through a full range of motion.
ACTIVITIES FOR DEVELOPMENT
Joint mobility exercises.
Stretching exercises done alone or with the
help of a partner
IMPORTANCE IN SPORTS
Gymnastics; Karate; Taekwondo;
Dancing
3.- HEART RATE
HEART RATE is the number of heart contractions in 1 minute.
HEART RATE IS EXPRESSED IN: BEATS per MINUTE (bpm).
We can use the Heart Rate as a measure of exercise intensity. In other words,
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the level of effort that we are doing.
WHAT IS MAXIMUM, BASAL AND RESTING HEART RATES?
It is the maximum frequency that can be achieved in
effort exercises without risking our health.
MAXIMUM HEART RATE
To calculate our maximum Heart Rate we use the
following formula:
MAXIMUN HEART RATE = 220 - Age
It is the Heart Rate that we have when there is less
RESTING HEART RATE
physical activity; resting.
To calculate our resting Heart Rate we must take it
while resting.
It is the Heart Rate that we have at the time of lowest
BASAL HEART RATE
energy (while we sleep).
To calculate our basal Heart Rate we must take our
heartbeat as soon as we wake up in the morning.
HOW DO WE MEASURE OUR PULSE?
The pulse can be taken in different parts of the body, in the wrist, in the neck over the carotid
artery, in the chest or with a heart rate monitor.
There are different ways that we can count heartbeats:
1. Count the heartbeats for 60 seconds.
2. Count the heartbeats for 30 seconds and multiply by 2.
3. Count the heartbeats for 20 seconds and multiply by 3.
4..- MY PHYSICAL ACTIVITY AND FOOD PYRAMIDS
PHYSICAL PYRAMID
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FOOD PYRAMID
5.- PHYSICAL EDUCATION CLASS
WARM UP
1- ACTIVATION
EXERCISES
2- JOINT MOBILITY
3- STRETCHING
MAIN PART
We do exercises or
activities related to the
subject that is being
taught.
4- CULMINANT
EXERCISES
COOL DOWN
It is the transition from
intense activity to the
initial resting state. This is
done by reducing the
intensity of the exercises.
14
PHYSICAL CONDITION VOCABULARY
FITNESS
SPEED
PHYSICAL PYRAMID
SKILLS
AEROBIC
ENDURANCE
CUT DOWN ON
TRAINING
ILLNESSES
HEALTH HABITS
PHYSICAL
CAPACITIES
ANAEROBIC
ENDURANCE
EXPLOSIVE
STRENGTH
HEARTBEATS
STRENGTH
BEATS
FLEXIBILITY
BPM
ENDURANCE
FOOD PYRAMID
MAIN PART
COOL DOWN
WEIGHT
HEIGHT
JUMP
SIT-UPS
PHYSICAL CONDITION TEST
15
EUROFIT TEST
DATE
FIRST TERM
AGE
FLEXIBILITY
SECOND TERM
AGE
FLEXIBILITY
DATE
SPEED
DATE
THIRD TERM
AGE
SPEED
FLEXIBILITY
SPEED
WEIGHT
STRENGTH
WEIGHT
STRENGTH
WEIGHT
STRENGTH
HEIGHT
ENDURANCE
HEIGHT
ENDURANCE
HEIGHT
ENDURANCE
BASAL
HEART RATE
JUMP
BASAL
HEART RATE
JUMP
BASAL
HEART RATE
JUMP
MAXIMUN
HEART RATE
SIT-UPS
MAXIMUN
HEART RATE
SIT-UPS
MAXIMUN
HEART RATE
SIT-UPS
UNIT 4: ATHLETICS
1.- EVENTS
TRACK
RACE
HURDLES
WALKING
10 km
(female event)
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RUNNING
100 m
hurdles
3000 m
obstacles
(female
Sprints
Relays
Middle-
Long-
distance
distance
800 m
5000 m
1500 m
10000 m
event)
20 km
(male event)
50 km
(male event)
110 m
hurdles
100 m
(male event)
400 m
200 m
hurdles
4x100
m
4x400
m
400 m
FIELD
JUMPS
THROWS
High Jump
Shot-Put
Pole Vault
Discus Throw
Long Jump
Hammer Throw
Triple Jump
Javelin Throw
Marathon
COMBINED EVENTS
Decathlon
(male event)
Heptathlon
(female event)
2.- TRACK AND FIELD STADIUM
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TRACK AND FIELD STADIUM
Nº
EVENTS
100 metre sprint; 200 metre sprint; 400 metre sprint; 100-110 metre
1
hurdles; 800 metre…
2
Long Jump.
3
High Jump..
4
Pole Vault.
5
Triple Jump.
6
Shot-Put.
7
Discus Throw and Hammer Throw.
8
Javelin Throw.
100/200/400 METRE SPRINT
The 100/200/400 metre sprint consists of running 100/200/400 meters
without any obstacles as fast as possible.
Each runner has a lane where he must run without invading the lanes of the
other runners.
The distance that the runner runs, in a 400 meter sprint, is one lap around the
stadium.
The runners starts from the starting blocks. There are four stages to start: “On
your marks”; “Ready”; “Set”; “Go”.
RELAYS
Relays are a team event. It is necessary to run as fast as possible. There are two
events: 4x100 meter and 4x400 meter. There are four runners in each team. The
runners have to give the baton to the next runner. There are two techniques:
TECHNIQUE “UP-DOWN”
TECHNIQUE “DOWN-UP”
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LONG JUMP
The long jump is an event that consists of jumping the longest distance in a
horizontal plane after a sprint.
HIGH JUMP
The goal of the high jump is to jump over the bar (a horizontal bar) placed at
certain heights. High jumpers run in a J-shape towards the bar and use the “Fosbury
Flop” technique to jump over it. There are three techniques used in the high jump:
SCISSOR JUMP
(Salto en tijera)
STRADDLE JUMP
(Rodillo ventral)
FOSBURY FLOP
POLE VAULT
The goal of the pole vault is to jump over the bar (a horizontal bar) placed at
certain heights with the help of a long, thin, flexible pole to lift one’s body completely
over the bar.
The pole is 4 or 5 meters long and it is usually made of fiberglass and carbon.
19
TRIPLE JUMP
The triple jump has three consecutive jumps that are known as the “hop, step,
and jump”.
SHOT-PUT
The goal of the shot-put is to throw a round metal ball as far as possible.
DISCUS THROW
The objective of the discus throw is to throw the
metal discus as far as possible.
20
HAMMER THROW
The target of the hammer throw is to throw the hammer as far as possible.
The hammer is a heavy metal ball attached to a metal wire and handle.
JAVELIN THROW
The goal of the javelin throw is to throw the
javelin as far as possible.
The javelin is made of fiberglass and carbon. It
is between 220 and 270 cm long.
UNIT 5: BASKETBALL
The basketball court
21
Objective

Basketball is played by two teams that score points by throwing a ball into the opposing team's
basket. The team that scores the most points is the winner.

Each team has a squad of 12 players to choose from. Five of those players are allowed on the
court at any one time, with unlimited substitutions.

Players can move the ball around the court by passing, tapping, throwing, rolling or dribbling.
Duration

The game consists of four quarters of 10 minutes each, with a 15-minute break at half-time.

There is also a two-minute interval between the first and second period, and between the third
and fourth period.

If the game is tied after the fourth period, it continues with an extra period of five minutes, then
as many five-minute periods as are necessary to break the tie.
Scoring

A basket made within the three point line (6.75 line) is worth 2
points, a basket shot from outside the three point line is worth 3
points and each free throw is worth 1 point.
Playing positions

Center. Centers are generally your tallest players. They generally are positioned near the basket. 22

Forward. Your next tallest players will most likely be your forwards. While a forward may be
called upon to play under the hoop, they may also be required to operate in the wing and corner
areas.

Guard. These are potentially your shortest players and they should be really good at dribbling
fast, seeing the court, and passing. It is their job to bring the ball down the court and set up offensive
plays.
FOULS
Personal fouls: Personal fouls include any type of illegal physical contact.
Hitting
Pushing
Slapping
Holding
Personal foul penalties: If a player is shooting while being fouled, then he gets two free throws if his
shot doesn't go in. If his shot goes in then he only gets one free throw.
Technical foul. A player or a coach can commit this type of foul. It does not involve player contact or
the ball but it is about the 'manners' of the game. Foul language, obscenity, obscene gestures, and even
arguing can be considered a technical foul. Technical details regarding filling in the scorebook can be
a technical foul too.
VIOLATIONS
 Walking/Travelling: Taking more than 'a step and a half' without dribbling the ball is travelling.
Moving your pivot foot once you've stopped dribbling is travelling too.
 Double Dribble: Dribbling the ball with both hands on the ball at the same time or picking up
the dribble and then dribbling again is a double dribble.
 Backcourt violation: Once the offense has brought the ball across the mid-court line, they cannot
23
go back across the line during possession. If they do, the ball is awarded to the other team to
pass inbounds.
 Kicked ball: When a player touches the ball with any part of the leg.
 Stepping on the side line or the base line when a player has the ball is not permitted.
Time restrictions:
• Five-second violation: A player passing the ball inbounds has five seconds to pass, shoot or bounce
the ball.
• Twenty-four second clock: It is the maximum time
that a team has to attempt a shot.
• Three-second rule: It is when an offence player
stays in the paint (restricted area) for more
than 3 seconds.
• Eight-second rule: It is the maximum time that a
team has to pass the ball inbounds.
TECHNIQUE
BOUNCE
You mustn´t hit the ball with the palm of your hand instead you should hit it
softly with your fingers at the same time that you stretch out your arm and your wrist.
High bounce: The high dribble is used when you are trying to move the ball up
the court very quickly and you don’t have a defender nearby.
Control dribble: This type of bounce is used when the defender is very close
and he wants to steel the ball. You need to place your body between the defender and
the ball. Then bounce the ball up to your knees.
PASSES
Chest Pass: It is the most basic way to move the basketball from one player to
another. It is an accurate pass and it can be thrown at mid distance. Hold the ball with
both hands close to your chest. Then push the ball hard and outwards with your
thumbs. Aim for your teammate’s chest.
24
Bounce Pass: It can be helpful when there is a defender nearby. Hold the ball and
bounce it off the floor halfway between yourself and your teammate.
25
Overhead Pass: It is thrown by putting both hands over your head. It is a fast pass
used by a forward towards the guard to begin the fast break.
Baseball Pass: It is used when you have the ball in the back court and your
teammate is breaking to the basket. Take the ball and bring it overhead and throw a hard,
direct pass to your teammate (like a baseball).
SHOOTING
Shooting is the act of attempting to score points by throwing the ball through the
basket. There are different techniques:
A player usually faces the basket with both feet facing the basket too. A player will
rest the ball on the fingertips of the dominant hand (the shooting arm) slightly above the
head, with the other hand supporting the side of the ball and then he immediately extends
his arm to complete the shot.
The set-shot is shot from a standing position with neither foot leaving the floor. It
is usually used for free throws.
The jump-shot is the most common technique used in basketball. It is shot in
mid-air. The ball is released near the top of the jump.
The slam dunk is the most crowd-pleasing and typically highest-percentage
accuracy shot. The player jumps very high and throws the ball downward through the
basket while hanging from it.
26
The lay-up requires the player to be in motion towards the basket, and to "lay" the
ball "up" and into the basket, usually off the backboard.
27
When you're in transition or the lane is wide open, a layup is one of the most
effective and high-percentage shots in basketball. Players often run layup drills before the
game to warm up and practice this basic shot. You can perform a layup shot from either
side of the basket.

physical education 1st eso - Centro Concertado Juan XXIII Cartuja

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