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Back from "Grad Nite" in Disney. Had a great time. Thanks to the seniors for allowing us to share in their weekend, and to Mrs. Mauro, Mr. J, and Father for organizing such a great time.
A special moment for Brother Michael Mullin. The Lourdes community lost one of its great leaders this past week. In the short time he was here, Brother Michael made a lot of positive changes for Lourdes. He initiated the walkathon as a school fundraiser, leveled the P.E. & practice field outside the large gym, created the computer lab up in the third floor, started the Middle States accreditation, and began the process of acquiring more land for the grounds at Lourdes. In addition, Brother Michael was a spiritual mentor to many at Lourdes in a very tumultuous time. You will be greatly missed. JMJ
Weekly agenda for Phys. Ed. classes this week.
Monday, April 28th
Day Three (odd) classes will continue training for the Presidential Fitness challenge this week. Testing for the pushups and situps will begin on wednesday. The five components of the challenge are the pushups, situps, the sit-and-reach, the shuttle run, and the mile walk/run. Take a look at the official website at www.presidentschallenge.org for more info.
Tuesday, April 29th.
Day Four (even) classes will continue training for the Presidential Fitness challenge this week. Testing for the pushups and situps will begin on thursday. The five components of the challenge are the pushups, situps, the sit-and0-reach, the shuttle run, and the mile walk/run. Take a look at the official website at www.presidentschallenge.org for more info.
Wednesday, April 30th.
Day Five (odd) classes will begin testing for the pushups and situps component of the Presidential challenge. On Friday, the class will be tested in the mile run. The five components of the challenge are the pushups, situps, the sit-and-reach, the shuttle run, and the mile walk/run. Take a look at the official website at www.presidentschallenge.org for more info.
Thursday, May 1st.
Day Six (even) classes will begin testing for the pushups and situps component of the Presidential challenge. On Monday, the class will be tested in the mile run. The five components of the challenge are the pushups, situps, the sit-and0-reach, the shuttle run, and the mile walk/run. Take a look at the official website at www.presidentschallenge.org for more info.
Friday, May 2nd.
Day One (odd) classes will test students in the mile run component of the Presidential Fitness challenge starting this week. The five components of the challenge are the pushups, situps, the sit-and-reach, the shuttle run, and the mile walk/run. Take a look at the official website at www.presidentschallenge.org for more info.
BASKETBALL NOTES (please cut and paste these out in preparation for the test)
Basketball is a game in which the ball is passed, dribbled, and shot with the hands. Basketball courts are normally 84 feet long and 50 feet wide in high school. The height of the hoop is 10 feet, the diameter of the rim is 18 inches, and is six inches from the backboard. In regulation play, teams are awarded two points for every field goal inside the 3-point arch and 3 points behind the arch. A free throw is worth 1 point.
HISTORY. Basketball was invented by James Naismith in 1891 for gym class at the YMCA in Springfield Massachusetts. He used peach baskets and soccer balls and created 13 simple rules to govern the game. The game has evolved a lot over the years. Basketball became an Olympic event in 1936. Basketball became a professional sport in 1949, when the NBA was developed. In 1997, the WNBA was developed as the first professional women’s league. The shot clock was used in the NBA for the first time in 1954 to make the games more exciting and forcing teams to try to score instead of just maintaining possession.
THE COURT: There are several areas of the court that are referred to with special terminology:
The lines on the court are out of bounds so touching the line or having the ball touch the line means that the ball is out of bounds. The lines under the baskets are called Baselines, and the lines on the sides are called Sidelines. The line in the middle of the court is the Half-court line, which separates the Frontcourt and Backcourt.
Frontcourt- refers to the half court where your team’s offensive basket is located.
Backcourt- includes the mid-court line and the half of the court where your opponent’s basket is located.
Three-second lane is a 19 by 12 foot rectangular area that extends from the baseline under the basket to the free-throw line. It’s also called the key or the paint. Offensive players are not allowed to remain in the lane for more than three seconds. If they do, it is a violation and the opposing team receives the ball.
Perimeter- is the area outside the three-second lane.
Three-point line - marks a semicircle that is 19 feet (23’9” for NBA) from the basket at all points. Shots made from behind, not on, that line are worth 3 points, instead of 2.
Blocks are the square makings six feet from the baseline on each side of the lane.
Player Positions:
Guards: Guards usually are the best ball handlers and outside shooters on the team.
Forwards: Forwards play near the basket. They should be able to shoot the ball accurately from within 12 feet of the basket and rebound the ball when shots are missed.
Center: The center is frequently the tallest or biggest player on the team. A center should have soft hands to catch the passes thrown into the lane area by the guards and forwards.
Starting the game:
In regulation play, a jump ball at center court is used to start games and overtime periods. During jump balls, the official tosses up the ball between two players, usually the team’s center. Another jump ball situation occurs after simultaneous possession of the ball by players from opposing teams. In this case, teams alternate possession. The team who did not win the first jump ball takes the ball out of bounds in the next jump ball situation.
New York State High School Basketball Rules:
Girls Boys
Number of players on court 5 5
Shot Clock 30 sec 35 sec
Game Length 32 min 32 min
Quarters 4 4
Over time 4 min 4 min
Time-outs 4 Full, 2-30 sec. 4 Full, 2 30-sec.
10 sec. violation no yes
Backcourt yes yes
Jump ball alternate possession alternate possession
Bonus 1 and 1 on the 7th team foul on the 7th team foul
Double Bonus (2 shots) on the 10th team foul on the 10th team foul
Inbounds 5 sec. to put the ball in 5 sec. to put the ball in play
Fouls
Basketball can be a contact sport. Fouls are called when officials see illegal physical contact between two or more players. A person is no longer allowed to play in the game once they have reached 5 personal fouls. Depending on how many fouls a team has committed or if the foul was committed while a shot was being attempted, free-throws may awarded. A shooting foul is where a defender makes contact with a player who is shooting the basketball. This type of foul results in a free throw. The offensive player will shoot 2 free throws if they are shooting inside the 3-point arch or 3 free throws if they are shooting behind the 3-point arch. Once a team has reached the 7 team foul mark, the opposing team is then in a bonus situation regardless of whether they were shooting, shooting a 1-and-1 situation. After 10 fouls, the opposing team is in a double bonus situation.
Types of Fouls:
Blocking is physically impeding the progress of another player who is still moving.
Charging is running into or pushing a defender who is stationary.
Holding is restricting the movement of an opponent.
Over the back is infringing on the vertical plane of, and making contact with, a player who is in position and attempting to rebound.
Reaching in is extending an arm and making contact with a ball handler in an attempt to steal the ball.
Tripping is extending a leg or foot and causing an opponent to lose balance or fall.
Illegal screen is where an offensive person tries to block a defender and makes contact with them.
Violations: Violations are infractions in the rules where a team loses possession of the ball.
5-second violation – The team with the ball has five seconds to inbound the ball or possession is awarded to the opposite team.
3-second violation – A player from the offensive team must exit the three-second lane before three seconds are up or the opposing team is given the ball.
Shot clock violation – Since 1954, the NBA instituted a shot clock to speed the game of basketball up so that stalling would stop playing a major factor in the games. Some states still have high school basketball play without a shot clock.
Backcourt Violation - is the return of the ball to the backcourt by an offensive player after he or she has crossed into the frontcourt.
Ball handling violations occur very often. A turnover (a loss of the ball to the defense) occurs due to some of these violations.
Double dribble is resuming dribbling after having stopped, or dribbling with both hands at the same time. Once you stop dribbling, you have five seconds to shoot or pass the ball.
Traveling is taking more than one step without dribbling.
Carrying the ball is when a player turns the ball a complete rotation in the hand between dribbles.
The Big 3 Skills:
1. Dribbling
Dribbling is an integral part of basketball and vital to individual and team play. Interesting enough, Dribbling was not allowed in Naismith’s original 13 rules. There was too much contact while people ran with the ball. Also, soccer balls didn’t bounce well.
To maintain possession of the ball while moving, a player must dribble the basketball. At the start of the dribble, the ball must leave the hand before the player lifts his pivot foot from the floor or the player is considered to be traveling. While dribbling, the dribbler cannot raise the ball up or stop the ball from gravity returning the ball to the ground, but the dribbler can guide or speed the ball up by bouncing the ball against the floor. The player may not touch the ball simultaneously with both hands, or any part of the body, while dribbling or allow it to come to a rest in his hand or there will be a double dribble violation.
The four basic moves while dribbling used to bring the ball upcourt are:
The Crossover is used to change direction or improve your offensive position by quickly changing your dribbling hand to keep the ball away from defenders.
Between-the-Legs dribble is used when being closely guarded and you need to change directions.
Behind-the-Back dribble is a great way to keep the ball away from the defender without really having to slow down.
Spin Dribble is used to keep the ball away from defenders while changing directions. When used correctly, it is very effective, but the dribbler does lose sight of the court while performing the spin move.
Dribbling dos and don’ts:
Do’s:
Keep the dribble “alive” until you have a shot or an open teammate to pass too.
Vary the speed and direction of the dribble so that defenders are kept off guard.
Protect the dribble front eh defensive player by using the non-dribbling arm when being closely guarded.
Cross over or switch dribbling hands to protect the ball
Stay in the middle of the court and away from the sidelines and corners to avoid being trapped.
Don’ts:
Don’t’ automatically start dribbling after receiving a pass. Look to see what shooting or passing options are available after squaring up to the basket.
Don’t pick up or stop dribbling with no other option available.
Don’t dribble into a crowd- the ball is more likely to be stolen
Don’t try to get fancy when good fundamental dribbling will do the job.
Don’t hesitate. Be assertive and confident when dribbling the ball
Shooting - To instill fundamentals of shooting, use the acronym BEEF to keep in mind good keys to shooting.
B- Balance. Shooters need to square up their body and stay still to allow you to focus on the target.
E- Eyes focused on the target, not the ball or the defense.
E- Elbow in so that the ball stays straight.
F- Follow through on the shot so that fingertips are the last part of your hand touching the ball as you release.
A player can shoot the ball in a variety of ways, including set and jump shots, free throws, lay-ups, catch-and-shoot, and shooting off the dribble.
Passing and catching are the keys to moving the ball effectively into position to take high- percentage shots. Players pass the ball to maintain possession and create scoring opportunities. Passes should usually be short and crisp, because long or slow passes are likely to be stolen. Passes should be thrown to the receiver’s side that is farthest from her defender. Three types of passes are the chest pass, bounce pass and overhead pass.
Chest Passes can be used quickly and accurately from most positions on the floor. It is named so because the ball is thrown with two hands from the passer’s chest to the receiver’s chest area. A player should follow through with his fingers pointed at the target and thumps down.
Bounce Passes should be used when a person is closely guarded. The ball should be bounced two-thirds of the way between themselves and the receivers. The bounce pass is a slower pass than the chest, but if precise, a much more effective pass for scoring opportunities.
Overhead Passes are used when they are closely guarded and they have to pass over their defender. An overhead pass can be used to hit the outlet pass to start a fast break or a lob pass to a player cutting backdoor to the basket, or for feeding the person posting up on the block.
The Baseball Pass is the ideal way to deliver a long pass if you are not closely guarded.
Sloppy receiving techniques are often the cause of turnovers and missed scoring opportunities. The emphasis should be on the following:
Show a target to the passer.
Move to meet the pass- step towards the ball.
Watch the ball come into the hands.
Use two hands to catch the ball.
Good footwork is important to both offense and defense. Offensive players have the advantage over defenders in knowing what moves they will make and when. Offensive players use footwork to fake defenders off balance, move off screens, cut to the basket, prevent charging into a defender, and to elude a block out when going for a rebound.
Six type of footwork include slides, cuts, pivots, jump stops, jab steps, and drop steps.
Cut is the ability to change direction quickly and in balance--to “cut—is important on both the offensive and defensive end of the court. A player executes a cut by planting one foot on the court at the end of a slightly shortened stride, then pushing off that foot to shift his momentum in another direction.
Effective cuts are hard, sharp and explosive.
A pivot simply involves stopping, then turning on one foot to move forward, or dropping one foot backward, all while keeping the ball of one foot on the floor. You would pivot to protect the ball from the defense, to pass to a teammate or to make a move under the basket.
By using a jump stop a player is able to gather and control her forward momentum and may use either foot as a pivot foot for offensive moves.
A jab step is a shot quick step with the non-pivot foot straight toward the defender. A player would use the jab step to fake a drive and force her defender to react and be off balance.
A drop step is a basic pivoting move for pivoting backward.
Rebounding
A team that controls the backboards usually controls the game. Offensive rebounding adds to your team’s chances to score, and defensive rebounding limits your opponent’s scoring opportunities. More than any other basketball skill, rebounding relies on a player’s desire and courage. Good rebounders are able to anticipate missed shots and determine how hard or how soft, or what side of the rim, the ball will rebound. They also know where their opponents are at all time, and they are able to “box out” their opposing player by getting between the opposing player and the basket and putting their rears in contact with the opponents.
Additional rebounding tips:
A shot taken from the side is likely to rebound to the opposite side of the basket.
Once contact is established with an opposing player, the defensive rebounders wants to maintain that contact until releasing to jump for the rebound.
After controlling a rebound a player should keep the ball at chin level with her elbows out.
Playing defense
Individual defensive skills are sometimes less appreciated than individual offensive techniques, but they are just as or more important. Consider the following about defense:
AM I in a ready position and alert?
AM I arm’s distance from my player (who has the ball) and pressure on his ability to shoot, pass or drive?
Is my player close enough to attempt a good shot?
Am I close enough to the player to prevent an easy shot?
AM I too close, so the opponent can drive around me?
Will a teammate be able to help me if the player beats me with a dribble?
AM I in good help position to help a teammate if their player beats them with a dribble?
A defensive player should focus on the opponent’s midsection when they have the ball.
13 Original Rules by James Naismith in 1891.
1. The ball may be thrown in any direction with one or both hands.
2. The ball may be batted in any direction with one or both hands, but never with the fist.
3. A player cannot run with the ball. The player must throw it from the spot on which he catches it, allowance to be made for a man running at good speed.
4. The ball must be held by the hands. The arms or body must not be used for holding it.
5. No shouldering, holding, pushing, striking or tripping in any way of an opponent. The first infringement of this rule by any person shall count as a foul; the second shall disqualify him until the next goal is made or, if there was evident intent to injure the person, for the whole of the game. No substitution shall be allowed.
6. A foul is striking at the ball with the fist, violations of Rules 3 and 4 and such as described in Rule 5.
7. If either side makes three consecutive fouls it shall count as a goal for the opponents (consecutive means without the opponents in the meantime making a foul).
8. A goal shall be made when the ball is thrown or batted from the grounds into the basket and stays there, providing those defending the goal do no touch or disturb the goal. If the ball rests on the edges, and the opponent moves the basket, it shall count as a goal.
9. When the ball goes out of bounds, it shall be thrown into the field and played by the first person touching it. In case of dispute the umpire shall throw it straight into the field. The thrower-in is allowed five seconds. If he holds it longer, it shall go to the opponent. If any side persists in delaying the game, the umpire shall call a foul on them.
10. The umpire shall be the judge of the men and shall note the fouls and notify the referee when three consecutive fouls have been made. He shall have power to disqualify men according to Rule 5.
11. The referee shall be judge of the ball and shall decide when the ball is in play, in bounds, to which side it belongs, and shall keep the time. He shall decide when a goal has been made and keep account of the goals, with any other duties that are usually performed by a referee.
12. The time shall be two fifteen-minute halves, with five minutes rest between.
13. The side making the most goals in that time shall be declared the winner.
WEIGHT TRAINING NOTES (please cut and paste these out in preparation for the test)
Weight Room Rules:
1. No Horseplay. The weight room is one of the best units for actually improving your fitness strength and endurance during Physical Education classes. It can also be one of the most dangerous. You must know your fitness and strength level, know how to properly use the equipment and perform the exercise, and you need to be aware of others around you.
2. Use a Spotter. When working out with the free weights, you must always use a spotter. Most of the machines and calisthenic stations either limit the range of motion or use the participants own weight as the resistance. Partners could be used, but they are generally safe to perform if your partner is absent.
3. Keep it clean. The use and knowledge of the equipment is a large portion of the unit. Access to the equipment is necessary. Weights need to be stacked up correctly at the end of class and equipment needs to be returned to their designated areas. This allows other classes to utilize their time while in the weight room, and keep the weight room a safe and orderly area at all times.
Muscle fitness is comprised of two health-related parts of physical fitness: Muscular Strength and Muscular Endurance. Muscular endurance is the ability to contract muscles many times without tiring or to hold a muscle contraction for a long time. Strength indicates the amount of force a muscle can exert. The number of times a muscle group can repeat an exercise or how long a muscle group can hold a contraction without tiring measures muscular endurance.
Strength and Endurance training use resistance in different ways. Strength is developed by doing an exercise for only a few times, but with a lot of resistance to train the muscles for maximum workload. Muscular endurance is developed by doing an exercise many times, but with less resistance to train the muscles to do a significant amount of work for a longer period of time.
Muscle Types: There are three distinct muscle types in the human body; smooth, cardiac, and skeletal. Smooth muscles make up the walls of internal organs such as the stomach and intestines. Your heart is made up of cardiac muscle. Both smooth and cardiac muscles are classified as involuntary muscles because you cannot consciously control their movements. Skeletal muscles are attached to bones and make movement possible. You use these muscles to do any physical activity. They are called voluntary muscles because you control them. Muscles work together to allow a body part to function. For example, when you contract the biceps muscle, your arm bends at the elbow, bringing your hand closer to your shoulder.
Muscle Fibers are long, thin, cylindrical muscle cells. Skeletal muscles such as those in the arms and legs are made of many muscle fibers. The strength and endurance of skeletal muscles depends on whether the muscles are made of slow, fast, or intermediate fibers and how much exercise they get.
Slow-twitch fibers contract at a slow rate and are usually red in color. These fibers generate less force than fast-twitch fibers but they are able to resist fatigue. Slow twitch fibers are involved in most activities like running and swimming for distances.
Fast-twitch Fibers contract quickly and are white in color. They generate more force when they contract, and for this reason muscles with many fast-twitch fibers are important for strength activities. They cannot exert maximum force for a long time because they don’t receive as much oxygen as slow-twitch fibers and run out of energy relatively quickly.
Intermediate fibers have characteristics of both slow- and fast-twitch fibers. They contract quickly and have good endurance. You use them for activities involving both strength and cardiovascular fitness. The type of fivers in your muscles are determined by your genes; however, you can increase the strength and endurance of your muscles with proper training.
TRAINING METHODS
Resistance Training: Any type of training using machines to provide resistance rather than free weights.
Weight Training: Any type of activity using weights in controlled movements to improve muscular strength and endurance is considered weight training.
Calisthenics uses a persons own body weight to provide resistance for the exercise. Calisthenics is a very good way to improve relative strength, but not as efficient at improving absolute strength.
Circuit Training uses a variety of different training activities to address the five aspects of fitness. Weightlifting: This is an Olympic sport involving the use of free weights where athletes try to lift a maximum load in different lifts, like the snatch, and the clean and jerk.
Powerlifting: Like Weightlifting, Powerlifting is a competitive sport using free weights, but incorporates other exercises, like the squat, bench press, and dead lift.
Bodyshaping and Bodysculpting: These type of training focuses on the appearance of the muscles, varying the weight and repetitions to achieve different results, such as size, shape, or definition (muscle tone).
Bodybuilding: This is a sport which can be done competitively. The athletes are not performance based, but concerned about the appearance of their bodies. Participants are judged on how large and well defined their muscles are rather than how much they lift.
Progressive Overload. Both muscular strength and endurance are developed by a progressive resistance exercise (PRE). The exercises are called progressive because you gradually or progressively increase the amount of overload you apply to the muscles. This is consistent with the basic principles of overload and progression. Resistance refers to a force that acts against your muscles. It is usually measured in terms of pounds. You can lift your own body weight, use free weights, or use a weight machine. Some machines use other forces, such as hydraulic pressure, air pressure, or friction to provide resistance.
MUSCLE FITNESS TERMINOLOGY:
You will probably hear the terms reps and sets in relation to muscular strength and endurance exercises. Repetitions, or reps, are the number of consecutive times you do an exercise. A set is one group of repetitions. For example, suppose you do an exercise 8 times, then rest; repeat it 8 times, then rest; and repeat it another 7 times. Then you would have completes a total of 3 sets of 8, 8, and 7 repetitions.
One-Rep-Max is a term used to communicate how much total force your muscles and joints can perform. Concentric Muscular Failure is a term where your muscles cannot perform any more repetitions because they are fatigued.
Absolute Strength is measured by how much weight an athlete can overcome. Relative Strength is how much strength someone can overcome adjusted for that athletes body size. In general, smaller people have a better relative strength, but lower absolute strength than bigger people.
Hypertrophy. Strength training tends to increase the size of muscles as they become stronger. Hypertrophy is this state of increased muscle size. Because muscular endurance training uses less weight, endurance training does not cause as much hypertrophy but tends to define or tone the muscles more. In essence, the muscle burns the energy stored in the fat around the muscle to provide the energy the muscle requires to keep going, making the fat cells shrink. High Intensity training works out the fast twitch fibers, so although they increase the size and strength of the fast twitch fibers, they don’t increase the vascularity (blood flow) of the muscles as much as a combination of the two. People interested in increasing the size of their muscles need to incorporate both training styles into their workouts. This way, the muscles fibers get bigger, they get more blood supply to the muscles, and the
Isometric and Isotonic contractions: Isotonic contractions are muscular contractions that pull joints resulting in body parts moving. Examples of Isotonic exercises would be the squat, bench press, military, or situps. Isometric contractions occur when muscles contract to hold body parts from moving. One example of isometric contractions would be pushing your hands together in front of your body. Another would be the iron cross in gymnastics.
Strength training tends to increase the size of muscles as they become stronger. This increase in muscle size is called hypertrophy. Because muscular endurance training uses less weight, endurance training does not cause as much hypertrophy but tends to define or tone the muscles more.
The Five Aspects of Fitness
1. Aerobic Endurance – The ability of the body to exchange oxygen and carbon dioxide (aerobic), and breaking down carbohydrates to provide energy to different parts of the body. To improve your aerobic endurance, you must exercise for 15-30 minutes at your target heart rate, 3-4 times a week, slowly increasing your aerobic activities to improve conditioning.
2. Muscular Strength – The ability of muscles to produce force without oxygen (anaerobic). To improve muscular strength, you must stay away from injuries and understand your muscular limits. Use the progressive overload (let your body slowly adapt to more work) concept to improve muscular strength, staggering exercises and taking at least two days off for recovery between individual muscular overload.
3. Muscular Endurance – The ability of muscles to continue producing force for an extended time. Muscular Endurance can be improved through incorporating the progressive overload concept to workouts, testing a muscles ability to continue working for an extended period of time.
4. Flexibility – The ability of the joint’s integrity, including bone, cartilage, ligaments, tendons, and muscles, to complete its full range of motion. To improve overall flexibility, you must stretch before and after workouts, and several times throughout the day.
5. Body Composition – The makeup of a person’s body in regards to body type, bone density, and the ratio of muscle to fat. There are many different types of fat measurement techniques and indexes which can be used, but many times these guidelines fail to account for individual differences. Males should maintain a healthy balance of 10-20% body fat while females should maintain a 15-25% body fat.
Fitness can be defined in many different ways. To some people fitness might mean a slim waistline. To others it could be the ability to bench-press their own body weight. And to others it might be a general feeling of wellness. When you think of fitness, it's important to look at the big picture, not just about strength, endurance, or fat content, but a combination of all these. What you want to strive for is balance. Investigate each one of the five components to fitness. Consider areas where you are strong and areas where you are weak. Strive to improve in these areas because the results will improve your overall well-being and overall fitness level.
MAJOR MUSCLE GROUPS
The Trapezius is the upper portion of the back, sometimes referred to as ‘traps.’ The upper trapezius is the muscle running from the back of the neck to the shoulder. Exercises include upright rows, and shoulder shrugs with resistance. The Deltoids are located at the cap of the shoulder. This muscle has three parts, anterior deltoid (the front), medial deltoid (the middle), and posterior deltoid (the rear). Different movements target the different heads. The anterior deltoid is worked with push-ups, bench press, and front dumbbell raises. Standing lateral (side) dumbbell raises target the medial deltoid. Rear dumbbell raises (done while seated and bent at the waist, or lying face down on a flat bench) target the posterior deltoid
The Bicepts are the front of the upper arm. The best moves are biceps curls. They can be done with a barbell, dumbbells, or a machine. Other pulling movements like chin-ups and upright rows also involve the biceps. The Tricepts are the back of the upper arm. Exercises include pushing movements like push-ups, dips, triceps extensions, triceps kick-backs, and overhead (French) presses. The triceps also come into play during the bench press and military press. The Forearm Flexors and Extenders give strength to the wrist, hands and fingers. Flexors pull the wrist and fingers in while the Extendors straighten them out.
Pectorals (Pecs) are the large muscles that covers the front of the upper chest. Exercises include push-ups, regular and incline bench press, dumbbell butterflies, and the pec-deck machine.
Latisimus Dorsi (Lats) - Large muscles of the mid-back. When properly trained they give the back a nice V shape, making the waist appear smaller. Exercises include pull-ups, chin-ups, one arm bent rows, dips on parallel bars, and the lat pull-down machine. The Rhomboid muscles are in the middle of the upper back between the shoulder blades. They’re worked during chin-ups, dumbbell bent rows, and other moves that bring the shoulder blades together. The Erector Spinae (lower back) muscles extend the back and aid in good posture. Exercises include the back extension machine and prone back extension exercises. These muscles also come into play during the squat and dead lift
Abdominals (Abs) - These muscles include the rectus abdominus, a large flat muscle running the length of the abdomen, and the External Obliques (commonly known as the love handles), which run down the sides and front of the abdomen, and the Hip Flexors, which, along with the lower abs, connect the upper body to the lower body. to the . Exercises such as standard crunches and curls target the rectus abdominus. Reverse curls and crunches (where the hips are lifted instead of the head and shoulders) target the lower portion of this muscle. Crunches involving a rotation or twist work the external Obliques. A complete core training session would work all major abdominal muscles.
Gluteus Maximus (Glutes) - This group of muscles (often referred to as ‘glutes’) includes the gluteus maximus, which is the big muscle covering your butt. Common exercises are the squat and the leg press machine. The glutes also come into play during lunges, tall box step ups, and plyometric jumps.
Quadricepts are the group of muscles makes up the front of the thigh. Exercises include squats, lunges, leg extension machine, and leg press machine. The Bicept Femoralis (Hamstring) muscles make up the back of the thigh. Exercises include squats, lunges, leg press machine, and leg curl machine. Hip Abductors and Hip Adductors are the muscles of the inner and outer thigh. The abductors are on the outside and move the leg away from the body. The adductors are on the inside and pull the leg across the centerline of the body. These muscles can be worked with a variety of side-lying leg lifts, standing cable pulls, and multi-hip machines.
Calf Muscles - The calf muscles are on the back or the lower leg. They include the Gastrocnemius is what gives the calf its strong rounded shape, while the Soleus is a flat muscle running under the gastrocnemius. Standing calf raises give the gastrocnemius a good workout, while seated or bent knee calf raises place special emphasis on the soleus. These small muscles can handle a relatively large amount of weight.
VOLLEYBALL NOTES (please cut and paste or download the microsoft word file from the school's website at www.ollchs.org)
Volleyball is a popular and diverse sport with many variations, including indoor, outdoor, and beach volleyball:2-, 3-, 4-, or 6-player teams; mixed-six (coed); games to 11 points, to 15 points, or by the clock; and the rally-point system. Volleyball is played by about 46 million Americans and about 800 million worldwide and has been an Olympic sport since 1964. It originally was developed as an alternative to basketball by William G. Morgan of the YMCA in Holyoke, Massachusetts, in 1895.
Objectives: To score more points than the other team by hitting the ball over the net so that the opponents cannot return the ball or prevent it from hitting the ground in their court.
Number of Players: 2, 3, 4, or 6 players, depending on the type of play.
Scoring: Rally scoring is used exclusively in USA Volleyball and NCAA action and is being phased in at the high school level; in this system a point is scored on every play.
Games and Matches: A match is the best of three or five games. Each nondeciding game is played to 25 points using rally scoring (30 points in college). A game must be won by at least 2 points; there is no scoring cap. The deciding game is played to 15. Again, a team must win by at least 2 points and there is no scoring cap.
Overview: The referee blows her whistle for the first serve, which begins play. After the serve, players may move around on their side of the court, but they may not step completely over the center line. (In college, rules allow the hand and foot to completely cross the center line and give some latitude with other body parts, such as the knee or forearm, to cross partially over the center line.)
Players may hit the ball with any part of their bodies. They may clasp their hands together and strike the ball underhand or overhand, with either an open hand or a closed fist. A point is scored on every play; the team that scores serves the next ball. The main body of these notes refer to indoor, six-player rules. Modifications are noted near the end of the notes.
THE COURT: The court includes the playing area and the free zone (see figure 44.1). It is divided into two equal parts by the center line, which runs the width of the court under the net. Attack lines are on both sides of the net. The net itself is made of mesh and is a minimum of 32 feet long and 39 inches wide with a 2-inch canvas band at the top. For men, the top of the net is 2.4 meters high; for women, it is 2.2 meters high. The top and the bottom of the net are fastened to the posts to remain taut. Two white side bands, if used, are fastened vertically to the net; they are considered part of the net. An antenna is fastened at the outer edge of each side band and placed on opposite ends of the net.
TERMS:
An attack-hit is a hit aimed into the opponent’s court. All actions directing the ball toward the opponent, except a serve or block, are attack-hits.
Attack lines separate each side of the court into a front zone and a back zone. Players in
the back row may attempt an attack hit when they are behind the attack line, or when they are in front of the line when the ball is lower than the top of the net.
Back-row players are the three who are situated in the back zone when the serve is made.
A block occurs when one or more players at the net deflect the ball coming from the opponent.
A delay may be called by a referee when a team takes too long to substitute or otherwise delays play. The first delay results in a warning; the second results in a loss of a rally.
A dig is made by a player who first contacts the ball over the net (unless this player is making a block).
A fault results in a lost serve and a point awarded to the opposition.
A front-row player is one who is positioned in the front zone, between the attack line and the net.
A held ball, which is a fault, may be called when a player does not contact the ball cleanly.
A hit is any contact by a player with the ball. A player may hit the ball once during a play, although if it is the team’s first hit and is not a block, the ball may contact the same player on various parts of the body consecutively, provided that the contacts occur in one action.
A match is won by the team that wins the most games in the match.
A playing fault is any breach of the rules by a player. A fault results in loss of the rally.
A rally is the exchange of hits between the teams. The team that wins the rally gets a point and the serve.
A team’s rotation order must be kept when it gains the serve. Each time it gains a serve, players rotate one position clockwise. Failure to do so is a fault.
Sanctions are given for various penalties. In the NCAA, a yellow card signifies a warning; a red card is a penalty for a more serious offense that results either in the serving team losing the serve or in the receiving team losing a point. When the referee holds up both a red card and a yellow card in one hand, the offending player is expelled from the game. When the referee holds up a red card in one hand and a yellow card in the other, the offending player is expelled for the match. USA Volleyball rules allow for a verbal warning. The yellow card indicates a penalty (loss of rally), the red card indicates expulsion from the game, and the red and yellow card together indicate expulsion from the match.
Players of the serving team may not screen the opponents from seeing the server or the path of the ball. Screening includes arm waving, jumping, and moving sideways as the serve is being made. It also occurs when the server is hidden behind two or more players.
A serve puts the ball into play. The server may move freely behind the end line when serving.
A set is a contact that sets up a spike. The typical order of contacts is dig, set, spike.
A sideout occurs when the serving team does not score, and the serve goes over to the other team.
A spike is a hard-driven ball that is hit in an attempt to score.
A player may tip a ball with her fingers if she does not throw or hold the ball and the contact is brief.
PLAYERS:
Each team has six players on the court: three in the front row and three in the back row (left, center, and right in both rows). Each front row player must have at least part of one foot closer to the center line than both feet of the corresponding back-row player. Outside players in each row must have at least part of one foot closer to their side line than both feet of the center player in the same row. Player position is determined by the position of the foot last in contact with the floor at the time the ball is served.
Once the ball is served, players may move to any position within their side of the court. When a team gains the serve, its players rotate one position clockwise. In USA Volleyball Open play, a team is allowed a maximum of six substitutions per game. A starting player may leave the game and reenter once. A substitute player may not reenter a game after he is replaced, and he may be replaced only by the player he replaced. In all other USA Volleyball play, a team may substitute 12 times per game; a starting player may reenter a game twice; and a substitute player may enter a game three times.
Each team has an option to register a “Libero” player. The Libero player is restricted to playing in the back row and cannot serve, block, or attack-hit when the ball is above the height of the top of the net. The Libero wears a different-colored shirt from the other team members and does not take part in normal substitutions; rather, the Libero enters or leaves a game on her own, while the ball is out of play and before the whistle for service. Replacements involving the Libero do not count as regular substitutions.
PLAY:
Most of the basics of volleyball can be understood through its rules for serving, ball in play, net play, attacking, and blocking.
Serving:
Players must follow the service order recorded on the lineup sheet. A player retains the serve until the other team wins the right to serve. A player has eight seconds to serve once the referee whistles for service. If a player serves before the whistle, the play is canceled and the serve is repeated.
The server may serve from anywhere behind the end line. After completing the serve, the player may step or land inside the court. If the server tosses the ball and it touches the ground without touching the player, this is a service error. A service fault occurs if the ball -
• touches a player of the serving team;
• fails to pass through the crossing space over the net;
• touches the net, antenna, or any other object;
• lands out of bounds; or
• passes over a “screen” of one or more players.
Ball in Play:
The ball is inbounds when it touches any portion of the court, including the boundary lines. The ball is out of bounds when it touches the floor c9mpletely outside the boundary lines. It is also out when it touches an object outside the boundary lines, when it crosses the net outside the crossing space, or when it touches the net, rope, antenna, or post outside the antenna or side band. (Note: If a player, in pursuing an opponent’s serve, goes out of bounds before hitting the ball, the ball is still in play.)
NCAA rules allow for the pursuit rule (pursuit of a ball that crosses outside the crossing space after the first contact).
Each team has three hits, in addition to blocking, to return the ball. A hit is any contact with the ball, whether intentional or not. A player may not contact the ball twice during a rally, unless the first contact is a block or unless two players contact the ball simultaneously. In this case it is counted as one contact, and any player may hit the ball next. A player may not receive assistance from a teammate in trying to hit a ball, but a teammate may hold back a player who is about to cross the center line or touch the net.
NET PLAY:
If a ball outside the crossing space has not fully crossed the vertical plane of the net, it may be played back to a teammate. A ball is “out” when it completely crosses under the net. A ball may touch the net and still be in play. If a ball is driven into the net, it may be recovered if the team hasn’t used its three hits.
• A serve that contacts the net and continues into the opponent’s court remains in play.
• A blocker may contact the ball beyond the plane of the net but may not interfere with an opponent’s play. A hitter’s hands or arms may cross the net if the contact was made on his side of the net or within the net’s plane. If any part of a player touching the floor (such as hands, knees, or feet) crosses completely over the center line into the opponent’s court, however, a fault is called regardless of whether it interfered with the opponent’s play.
NCAA rules allow the hand and foot to completely cross the center line and allow some latitude with other body parts (e.g., a knee or forearm) to cross partially over the center line. A fault is called when there are interference or safety concerns.
USA Volleyball allows penetration into the opponent’s court beyond the center line to touch the opponent’s court with one or both hands or feet, provided some part of the penetrating hands and feet remains either in contact with or directly above the center line.
A player may not touch the net. The only exceptions are incidental contact by a player’s hair or an insignificant contact by a player not involved in the play. If a driven ball causes the net to touch a player, this is not a fault.
Attacking-Hitting: An attack-hit is any action directing the ball toward the opponent’s court, except for serves and blocks. Front-row players may make an attack-hit when the ball is at any height. Back- row players may make an attack-hit at any height as long as they are behind the attack line at takeoff; they may land beyond the line. A back-row player may also make an attack-hit from the front zone if the ball is below the top of the net.
Blocking: A block occurs at the net as a player or players attempt to block the ball from entering their side of the court. At least one blocker must have a portion of his body above the net at some point during the block. A block is not counted as one of the team’s three hits.
A player who blocks the ball may be the first to contact the ball after the block. A player may place her hands and arms beyond the net in an attempt to block if she does not interfere with her opponents’ play. An example of interference is when an offensive player is setting a pass and a defensive player touches the ball with her hands or arms over the net. It is not interference if the defensive player touches the ball beyond the net when the offensive team is attacking.
Consecutive contacts with the ball are permitted in blocking if the contacts are quick and continuous and made during one action. A serve cannot be blocked.
SCORING:
A point is scored when
• the ball lands in bounds on the opponents’ court,
• the opponents are unable to return the ball within three hits,
• the opponents hit the ball out of bounds, or
• the opponents commit a fault, or foul.
If one team is penalized, the other team receives the serve and a point. If the receiving team faults, the serving team gets a point. If the serving team faults, the receiving team gets a point and the serve.
MISCONDUCT: Misconduct is classified as unsporting conduct, rude conduct, offensive conduct, or aggression. It may be directed at officials, players, coaches, or fans. Depending on the degree of the misconduct, a player may be warned, penalized, expelled for the game, or expelled for the match.
EQUIPMENT: The ball is spherical and bound in leather or approved synthetic materials. Its circumference is 25.5 to 27 inches; its weight is 9 to 10 ounces. It has 4.5 to 6 pounds of air pressure per square inch. Players wear jerseys and shorts, or one- piece outfits; no jewelry may be worn. Players wear soft- or rubber-soled shoes.
OFFICIALS: The officials include the first referee, the second referee, the scorekeeper, and two or four line judges. The first referee stands at one end of the net and has final authority over all decisions. He may overrule other officials. The second referee stands near the post outside the playing court, opposite the first referee. He signals faults, including net, center-line, and back faults, and assists the first referee. The second referee authorizes game interruptions, substitutions, and timeouts.
The scorekeeper sits facing the first referee; he records points and timeouts and checks that substitutions are legal. Line judges stand at opposite corners of the court, opposite the
service zones (if two judges are used), or at each corner (if four judges are used). They stand at the intersection of the end line and side line and rule whether balls are in or out, signal when a ball crosses the net outside the crossing space, and indicate when a server foot-faults. Officials’ signals are shown in figure 44.2.
MODIFICATIONS:
The two main variations of the sport allow for coed play and for outdoor play. The net heights suggested by USA Volleyball are indicated in table 44.1.
A re-serve is no longer allowed in NCAA and USA Volleyball rules. An exception that may be used for 14-and-under play (USAV rules) allows one service tossing error for each service (within 5 seconds for the re-serve).
Twelve-and-under competition may be conducted using a-lighter ball (7 to 8 ounces instead of 9 to 10 ounces).
Mixed-Six Play
The rules for Mixed-Six (coed) play are the same as for indoor play, except for the following:
• Males and females alternate serves and court positions.
• When the ball is played more than once by a team, at least one hit must be made by a female. A block does not count as a hit. Females may make all three hits; a male is not required to hit.
• An illegally hit ball by an illegal blocker becomes a double fault, and the opponent is awarded the point or serve.
• When only one male is in the front row, one back-row male may, after beginning in the back row, come forward of the attack line in order to block.
• No female back-row player may block.
• The net height is 2.4 meters (the same as in men’s play).
Reverse Mixed-Six Play:
The rules for Reverse Mixed-Six play are the same as for Mixed-Six play, with the following exceptions: When only one female is in the front row, one female in the back row may be in the attack zone in order to block. No male may block or spike. Male players may contact the ball above the net and send it into the opponent’s court, but the trajectory of the ball upon contact must be upward. The net height is 2.2 meters (the same as for women’s play). When the ball is played more than once on a side, it must be contacted at least once by a male.
OUTDOOR PLAY:
The popularity of volleyball is evidenced by outdoor participation on beaches or grass. The rules for outdoor play are the same as for indoor play, with these exceptions:
• Brightly-colored boundary lines (flat bands or tape) mark the boundaries; if they move during play, play continues. If it can’t be determined whether the ball was in or out, the rally is replayed. It is the players’ responsibility to correct the boundary lines if they are moved.
• Attack lines are marked, but the center line is not.
• Teams may consist of 2, 3, 4, or 6 players, either of the same sex or coed.
• In doubles competition, no substitutions are allowed. Rosters are as follows for other play: triples competition—S players; 4-player competition—6 players; 6-player competition—12 players. Unlimited substitution is allowed in triples, 4-player competition, and 6-player competition, as long as each player plays within her serving position during a single game.
• Players may wear jewelry, caps, visors, casts, eyewear, and so on, at their own risk. Rubber-soled shoes may be worn on grass, but nonflexible cleats or spikes are not allowed.
• The deciding game of a best-of-three games match may be a game to 15, played by rally-point rules, or a game to 7 played by scoring rules in which only the serving team can score.
• In doubles, triples, and 4-player competition, players may position themselves anywhere on the court, and the server may serve from anywhere beyond the end line.
• In doubles and triples play, the first contact after a hard-driven ball (a spike or block) can be a lift or push, as long as the motion is continuous and does not change directions.
• In doubles and triples play, if a ball is intentionally set into the opponent’s court, the shoulders of the player setting the ball must be square to the direction of the ball.
• In doubles play, if a player serves out of turn, the play is allowed and that player holds serve until the opponents gain the serve. When the out-of-turn player’s team regains the serve, her teammate will serve.
• In doubles, triples, and 4-player competition, players may not “dink,” or tip, an attack-hit with the fingers.
• In doubles and triples competition, a player may not make an attack-hit using an overhand set that puts the ball on a sideways trajectory with the player’s shoulders.
• In 6-player competition, a back-row player may not participate in a block.
• In 15-point games, teams switch sides each time the total score reaches a multiple of 5. In 11-point games, teams switch sides each time the total score reaches a multiple of 4. In 7-point games, switches occur on multiples of 2.
CIRCUIT TRAINING NOTES
(please cut and paste or download word document from the school website.)
Circuit training is a type of Interval Training in which Strength exercises are combined with Endurance/Aerobic exercises, combining the benefits of both a cardiovascular and strength training workout. Interval training is simply alternating bursts of intense activity with intervals of lighter activity, limiting the amount of rest. A 'Circuit' refers to a group of activities and a number of selected 'stations' positioned around the facility that are to be visited in rapid succession. Circuit training is the most efficient way to integrate and improve Flexibility, Strength and Stamina (Muscular and Aerobic) in one workout, developing different Components of Fitness. The range of stations includes those comprising resistance equipment or free weights, as well as allocated spaces to do squat thrusts, pushups, jump-rope, agility training, sit-ups, spinning, calisthenics, and other exercises. The total number of circuits performed during a training session may vary from two to six depending on your training level (beginner, intermediate, or advanced), your period of training (preparation or competition) and your training objective. To provide an overall effective workout, circuit training should be done for at least 20 minutes and as long as 60 minutes, maintaining your Target Heart Rate for your fitness level. The object of a circuit workout is not to rest in between exercises, letting each exercise burn out the targeted muscles and then give them a rest while still working out, increasing your heart rate to a fat and “sugar burning zone”
A simple form of the Circuit Training has the group running around the gym with a trainer calling for “ten pushups” or “ten sit-ups” at random intervals. Most circuits today are made up of 9 to 12 stations. Themed circuits are popular, for example with boxing or Boxercise or Tae Bo. In Boxercise, a 15 second to 3 minute aerobics station is placed between each station, allowing this method to improve Cardiorespiratory and muscle endurance during the workout. Types of stations which you may encounter in gym class are pushups, situps, cycling, jumping rope, different medicine ball routines, various stability ball exercises, plyometric or agility training, and even some weight training as well. It’s important to know how to perform each activity safely and correctly before you jump in, so if there are any questions, please ask your teacher prior to the workout.
ADVANTAGES OF CIRCUIT TRAINING:
• May be easily structured to provide a whole body workout.
• Does not require expensive gym equipment.
• Participants normally work in small groups, allowing beginners to be guided by more experienced individuals, as well as benefiting from the supervision of the instructor.
• Can be adapted for any size workout area.
• Can be customized for specificity, easy to adapt to your sport.
• Is considered to be the best overall training method improve overall fitness.
DISADVANTAGES OF CIRCUIT TRAINING:
• Circuit training is well suited for firming, toning, developing aerobic endurance or fat burning. It is not so suitable for those wishing or build strength or muscle bulk. The duration of some circuit training stations can be in the region of 45 to 60 seconds, and in some cases as long as two minutes. These circuits typically mean that the number of repetitions performed on each station is relatively high, putting each exercise way out on the endurance end of the intensity continuum.
• Many times, your body will tire out before your muscles do, meaning that although it’s a good, healthy overall workout for your body, your individual muscle groups haven’t been pushed to the limit and may not make the gains in strength you may be looking for.
FITNESS NOTES (Review)
Your Resting Heart Rate is the number of times your heart beats per minute while you are at rest. This is a good indicator of how efficient your body is at getting blood to all parts of your body. Your Maximum Heart Rate is the number of heart beats per minute which a person should not exceed during extended exercise based upon age. The formula to figure out your MHR is simply 220 – age. During exercise, your heart should be working hard enough for a healthy effect but not so hard that your heart is overworked. This ideal range is known as your Target Heart Range. THR’s are different based on a person’s fitness level and age. An aerobic workout for a typical individual should last for 15-30 minutes at 50-75% of their MHR. Young adults and people who are more active should maintain their heart rate at 60-80% of their MHR. A few select athletes train to push themselves at 80-90% of their MHR. For example, if a young adult’s Maximum Heart Rate is 180, the target heart range (60-80%) is 108 to 144 beats per minute. Many people take their pulse rate during and after exercise for several reasons. First, to check their heart rate and to see if they are exercising at a healthy pace. Secondly, they want to see how long it take for their body to get back to their resting heart rate after a workout, known as Recovery Heart Rate. Your pulse usually has a strong, steady or regular rhythm. Generally, the better your fitness level, the lower your Resting Heart Rate is because your cardiovascular system becomes more efficient.
The Five Aspects of Fitness
1. Aerobic Endurance – The ability of the body to exchange oxygen and carbon dioxide (aerobic), and breaking down carbohydrates to provide energy to different parts of the body. To improve your aerobic endurance, you must exercise for 15-30 minutes at your target heart rate, 3-4 times a week, slowly increasing your aerobic activities to improve conditioning.
2. Muscular Strength – The ability of muscles to produce force without oxygen (anaerobic). To improve muscular strength, you must stay away from injuries and understand your muscular limits. Use the progressive overload (let your body slowly adapt to more work) concept to improve muscular strength, staggering exercises and taking at least two days off for recovery between individual muscular overload.
3. Muscular Endurance – The ability of muscles to continue producing force for an extended time. Muscular Endurance can be improved through incorporating the progressive overload concept to workouts, testing a muscles ability to continue working for an extended period of time.
4. Flexibility – The ability of the joint’s integrity, including bone, cartilage, ligaments, tendons, and muscles, to complete its full range of motion. To improve overall flexibility, you must stretch before and after workouts, and several times throughout the day.
5. Body Composition – The makeup of a person’s body in regards to body type, bone density, and the ratio of muscle to fat. There are many different types of fat measurement techniques and indexes which can be used, but many times these guidelines fail to account for individual differences. Males should maintain a healthy balance of 10-20% body fat while females should maintain a 15-25% body fat.
Health Related Performance Related
• Cardiovascular Endurance
• Muscular Strength
• Muscular Endurance
• Flexibility
• Body Composition • Power
• Speed & Quickness
• Agility
• Balance
• Motor Skill
Fitness can be defined in many different ways. To some people fitness might mean a slim waistline. To others it could be the ability to bench-press their own body weight. And to others it might be a general feeling of wellness. When you think of fitness, it's important to look at the big picture, not just about strength, endurance, or fat content, but a combination of all these. What you want to strive for is balance. Investigate each one of the five components to fitness. Consider areas where you are strong and areas where you are weak. Strive to improve in these areas because the results will improve your overall well-being and overall fitness level.
MAJOR MUSCLE GROUPS
The Trapezius is the upper portion of the back, sometimes referred to as ‘traps.’ The upper trapezius is the muscle running from the back of the neck to the shoulder. Exercises include upright rows, and shoulder shrugs with resistance. The Deltoids are located at the cap of the shoulder. This muscle has three parts, anterior deltoid (the front), medial deltoid (the middle), and posterior deltoid (the rear). Different movements target the different heads. The anterior deltoid is worked with push-ups, bench press, and front dumbbell raises. Standing lateral (side) dumbbell raises target the medial deltoid. Rear dumbbell raises (done while seated and bent at the waist, or lying face down on a flat bench) target the posterior deltoid
The Bicepts are the front of the upper arm. The best moves are biceps curls. They can be done with a barbell, dumbbells, or a machine. Other pulling movements like chin-ups and upright rows also involve the biceps. The Tricepts are the back of the upper arm. Exercises include pushing movements like push-ups, dips, triceps extensions, triceps kick-backs, and overhead (French) presses. The triceps also come into play during the bench press and military press. The Forearm Flexors and Extenders give strength to the wrist, hands and fingers. Flexors pull the wrist and fingers in while the Extendors straighten them out.
Pectorals (Pecs) are the large muscles that covers the front of the upper chest. Exercises include push-ups, regular and incline bench press, dumbbell butterflies, and the pec-deck machine.
Latisimus Dorsi (Lats) - Large muscles of the mid-back. When properly trained they give the back a nice V shape, making the waist appear smaller. Exercises include pull-ups, chin-ups, one arm bent rows, dips on parallel bars, and the lat pull-down machine. The Rhomboid muscles are in the middle of the upper back between the shoulder blades. They’re worked during chin-ups, dumbbell bent rows, and other moves that bring the shoulder blades together. The Erector Spinae (lower back) muscles extend the back and aid in good posture. Exercises include the back extension machine and prone back extension exercises. These muscles also come into play during the squat and dead lift
Abdominals (Abs) - These muscles include the rectus abdominus, a large flat muscle running the length of the abdomen, and the External Obliques (commonly known as the love handles), which run down the sides and front of the abdomen, and the Hip Flexors, which, along with the lower abs, connect the upper body to the lower body. to the . Exercises such as standard crunches and curls target the rectus abdominus. Reverse curls and crunches (where the hips are lifted instead of the head and shoulders) target the lower portion of this muscle. Crunches involving a rotation or twist work the external Obliques. A complete core training session would work all major abdominal muscles.
Gluteus Maximus (Glutes) - This group of muscles (often referred to as ‘glutes’) includes the gluteus maximus, which is the big muscle covering your butt. Common exercises are the squat and the leg press machine. The glutes also come into play during lunges, tall box step ups, and plyometric jumps.
Quadricepts are the group of muscles makes up the front of the thigh. Exercises include squats, lunges, leg extension machine, and leg press machine. The Bicept Femoralis (Hamstring) muscles make up the back of the thigh. Exercises include squats, lunges, leg press machine, and leg curl machine. Hip Abductors and Hip Adductors are the muscles of the inner and outer thigh. The abductors are on the outside and move the leg away from the body. The adductors are on the inside and pull the leg across the centerline of the body. These muscles can be worked with a variety of side-lying leg lifts, standing cable pulls, and multi-hip machines.
Calf Muscles - The calf muscles are on the back or the lower leg. They include the Gastrocnemius is what gives the calf its strong rounded shape, while the Soleus is a flat muscle running under the gastrocnemius. Standing calf raises give the gastrocnemius a good workout, while seated or bent knee calf raises place special emphasis on the soleus. These small muscles can handle a relatively large amount of weight.
Alternative Training Methods
Traditional Strength Training: In the early 1970's, High-Intensity Training was popular and training for two hours twice a day was considered normal. To get the most out of each workout, each Set (group of repetitions) went to Concentric Muscular Failure – where you can’t do any more reps at that time. Progress with a High-Intensity Training program is supposed to be immediate and continuous, getting stronger every workout until you reach your genetic limits, unless you're not training hard enough, or you're training too often, causing Overtraining, or not letting your body rest and recover. Studies over the years have conflicted greatly on whether or not concentric muscle failure is necessary to stimulate gains in muscle strength. Many people feel that muscles grow stronger even when they're not subjected to concentric muscle failure on a regular basis. This is an important debate because it’s more difficult to perform exercises to concentric muscle failure during circuit training because your body never fully recovers from the previous set before you begin a new station.
High-Intensity Training is a term applied to activities which cannot be performed for a long period of time. Traditional weight training or power lifting, sprinting, and some team sports are good examples of high intensity activities. Low-Intensity Training applies to activities which can be performed for extended periods of time. Some low intensity activities include walking, yoga, playing catch, and low-impact aerobics. Moderate-Intensity activities are aerobics, cycling, and most team sports which raise the heart rate but can be sustained for some time.
Plyometrics or explosive training is a type of training that utilizes the rapid decleration and acceleration of lifts and muscle contractions. Muscles are initially placed in a quick eccentric position followed by an explosive concentric movement, which enables the synergistic muscles to engage in the “myotatic-stretch reflex” (no, you don’t need to know this term) during the stretch-shortening cycle. This principle is key in understanding basic explosive kinetics. What you do need to know is that Plyometric exercises use explosive movements to develop muscular power, the ability to generate a large amount of force quickly, but not overall strength. Plyometric training usually has strength benefits but often increases an athlete’s power output without necessarily increasing their maximum strength output. Plyometrics are used to increase the speed or force of muscular contractions, often with the goal of increasing the height of a jump or speed of a punch or throw. Some exercises which are effective ways to build up your explosive power are Drop Jumping and Box Jumps, Controled synergistic Bounding movements, medicine ball workouts, along with Power Cleans, The Clean and Jerk, and even Clapping Pushups.
Core Stability Training is essential to sports performance and injury prevention. The body’s core muscles, the abs, obliques, upper and lower back, as well as the hip flexors, are the foundation for all other movements. The muscles of the torso connect the upper body to the lower body and stabilize the spine and provide a solid foundation for movement in the arms and legs. These core muscles generally allow other muscles to be pushed to their limit. When these muscles contract, we stabilize the spine and shoulders and create a solide base of support. We are then able to generate powerful movements of the arms and legs. Without a strong foundation of the core, athletes are unable to reach their athletic potential or performance. Training the muscles of the core also corrects posture issues and imbalances that can lead to pain and injuries. The biggest benefit of core training is to develop the overall fitness – that is, fitness that is essential to both daily living and regular activities.
The main concepts of core strengthening programs involve using many muscles in a coordinated movment. Rather than isolating a specific joint as in most weight lifting, stability exercises focus on working the deep muscles of the entire torso at once, usually while focusing on another muscle group. This contraction of the abdominal muscles while core training is known as Abdominal bracing, and is the main technique used during core exercise training. To properly work out and build core strength, work with stability balls, medicine balls, wobble boards and Pilates or Yoga exercises are ideal.
SOCCER NOTES
Soccer is based on 17 main laws, which have been refined since the game’s modern beginnings in Great Britain in 1863. The sport was first known in Britain as association football; this was shortened to A-soc, and, finally, soccer. The sport’s popularity in the United States lagged until the 1970s, when youth leagues began to flourish. Soccer is a popular sport worldwide, especially in Argentina, Brazil, England, Germany, and Italy. In the United States, it is second only to basketball in youth participation (about 7.7 million U.S. youths play soccer). About 18 million people play soccer at least once a year in the United States, nearly half of those regularly in soccer leagues. The game is popular in the United States both recreationally and at youth and high school levels.
Objective: To score as many points as possible by putting the ball into the opponents’ goal.
Number of Players: Eleven per side (10 players in the field plus 1 goalie)
Scoring: A goal (one point) is scored when the ball completely crosses the goal line under the crossbar and between the goal posts.
Length of Game: Two 45-minute halves with a 5-minute halftime.
Overview: The player who begins the game by kicking off may not touch the ball again until another player has. Players must use their feet, heads, or chests to play the ball; with the exception of the goalkeeper— and of making a throw-in—players may not use their hands or arms. The game proceeds with each team attempting to control the ball, move it down the field, and score a goal.
THE FIELD
Field dimensions vary by level and ability. A typical High School soccer field is 100 yards long and 60 yards wide. See figure 31.1 for the components and dimensions of a soccer field. The midfield line splits the two ends evenly lengthwise. The center circle is a 10 yard radius circle in the middle of the field primarily used to initiate play. The penalty area or penalty box is a 44 by 18 yard rectangular box which centers around each goal. Fouls committed in this area may result in a penalty kick. There is a penalty mark inside the penalty area 12 yards from the end line where penalty kicks are placed. Each goal area is surrounded by a the larger penalty area, measuring 20 yards wide and 6 yards deep. This box marks the area from which a goal kick must be placed. The actual goal measures 24 feet wide and 8 feet high.
TERMS
An advantage refers to a situation in which the referee calls “Play on!” despite a foul—because the team that would be given a free kick already has the advantage of a scoring or passing opportunity.
A corner kick is awarded the opposing team when a player kicks the ball over his own goal line. For a corner kick, all opposing players must be at least 10 yards from the ball.
A direct free kick occurs after any of nine fouls.
A foul results in a direct or an indirect free kick for the opposing team at the spot of the foul.
A goal may not be scored directly from a kickoff; goal kick, or throw- in. A goal may be scored directly from a corner kick, from an opposing goalkeeper’s punt, or by an attacker carrying the ball in on her chest or between her knees or feet. An attacking player may not use her hands or arms to throw, carry, or propel the ball across the goal line.
Dribbling is the action of maintaining possession of the ball while moving. Chops or strikes are where the ball is kicked with the top or sides of the feet, while pulls are where the ball is controlled by the sole of the feet.
A goal kick occurs after a player kicks the ball over the opposing team’s goal line. The opposing team is awarded the goal kick. Opposing players must be outside the penalty box; the ball may be kicked by either the goalkeeper or another player. It must be kicked beyond the penalty box area to be put into play. The player who kicks the ball may not touch the ball again until another player has done so.
A player heads the ball by hitting it with her head. It is not a foul if a player who jumps and heads the ball bumps into an opponent on the way down.
An indirect free kick is awarded for various violations
.
The offside rule is explained later on this page.
The ball is not out of play (out of bounds) until the entire ball has crossed over the touch line or goal line. A player may go out of bounds to keep the ball in play. A ball is in play once it bounces back onto the field after hitting a goal post, crossbar, or corner post, and once it hits an official who is in bounds.
A team is awarded a penalty kick when an opposing player commits an intentional foul. All players except the kicker and the goalkeeper must stand outside the penalty area, at least 10 yards from the ball. The goalkeeper must stand on his goal line and not move his feet until the kick is made. If the ball is stopped by the goalkeeper and rebounds into the field, play continues. If a goal is not scored and the ball goes out of bounds after being touched by the goalkeeper, the attacking team gets a corner kick.
A shoulder charge is the only body contact allowed. It occurs when two players press shoulders while attempting to gain possession of the ball. For a shoulder charge to be legal, players must be within playing distance of the ball and have at least one foot on the ground.
A sliding tackle occurs when a player slides to kick the ball away from an opponent.
A team is awarded a throw-in when the ball goes over the sideline, last touched by an opponent. A player throws the ball in from over her head, with both feet on the ground at the moment of release. At least part of each foot must be on or behind the sideline. If the throw-in is done incorrectly, the opposing team is awarded a throw-in.
Trapping involves controlling the ball with the feet or chest to keep the ball in play.
A referee may issue a player a warning (yellow card) for misconduct or eject a player
(red card) for violent conduct, a serious foul, or abusive language
.
PLAYERS
Each team has up to 11 players; one is the goalkeeper. The other players are known as defenders, midfielders, and forwards, or strikers. In major competitions, a team may not use more than 3 substitutes in a game. In other competitions, up to 5 may be used. Any player, with the referee’s approval and when play is stopped, may substitute for the goalkeeper.
A substitute must be summoned onto the field by the referee and must enter the field at the center line after the player she is replacing has left the field. Once a player has been replaced, she may not return to the game. (Different soccer associations have variations of this substitution rule for youth, women’s, and senior competitions.)
PLAY
Some of the basic play is governed by the rules concerning offside, free kicks, and goal- keeping.
Offside
A player is offside if he is closer to the opponents’ goal line than the ball is, unless the player is still in his own half of the field or at least two opponents are closer to the opponents’ goal line. Offside is determined by the player’s position at the moment of the pass, not at the moment he receives the pass.
A player is not offside when he receives a ball that bounces off a defender who had possession of the ball; that comes at him directly from a goal kick, corner kick, or throw-in; that was deflected by the goalkeeper; or that was shot at the goal and bounces off a defender. Nor is a player offside when he is in line with a defender at the moment of the pass. A player is not called offside for merely being in an offside position. The player must be participating in the play to be ruled offside.
When a player is offside, the opposing team receives an indirect free kick at the point of the infraction.
Free Kicks
There are two types of free kicks: direct free kicks, awarded for any of nine fouls committed by the other team, and indirect free kicks, awarded for other violations made by the opposing team. Opposing players must be at least 10 yards from the ball during a free kick. Any free kick awarded to the defending team within its own goal area may be taken from any point within the goal area. An indirect free kick awarded to the attacking team within the opponents’ goal area will be taken from the goal-area, line nearest to the point where the infraction occurred. A goal may be scored on a direct free kick with no other player touching the ball; on an indirect free kick, another player must touch the ball first before a goal can be scored.
A direct free kick is awarded to a team’s opponents when that team
• kicks, trips, or pushes an opponent;
• jumps into an opponent;
• violently or dangerously charges an opponent, or charges an opponent from behind;
• strikes an opponent with the hand, arm, or elbow;
• holds an opponent’s body or clothing; or
• plays the ball anywhere on the arm, from the shoulder to the fingertips (except for the goalkeeper).
An indirect free kick is awarded the opposing team when a player
• is offside;
• obstructs an opponent by deliberately blocking his path, instead of playing the ball;
• kicks too high, thus putting an opponent
in danger; -
• conducts himself in an unsporting ‘manner;
• charges an opponent when the ball is more than one step away; or
• charges into the goalkeeper while in the goal area, preventing the goalkeeper from playing the ball or retaining possession.
An indirect free kick is also awarded when a goalkeeper takes more than four steps before releasing the ball.
Goalkeepers are also governed by the following rules.
Goalkeeping
These rules address the use of hands and of time-delaying tactics: The goalkeeper must release the ball before taking more than four steps. She may not touch the ball again with her hands before another player touches it outside of the penalty area. A goalkeeper may use her hands to field a ball that has been deliberately headed or kneed to her by a teammate, but she may not use her hands to field a ball that has been intentionally kicked to her by a teammate.
A goalkeeper may not delay the game by holding the ball before punting.(Penalty:
An indirect free kick is taken from the spot of the violation, or, if it occurred within the goalkeeper’s area, the kick is taken from the goal-area line that runs parallel to the goal line, nearest the spot of the infraction).
EQUIPMENT
The ball is round, is covered in leather or a leather-like material, and is between 27 and 28 inches in circumference. It must weigh 14 to 16 ounces and have 14 pounds of air pressure. Players dress in team shirts, shorts, shin guards, and socks. Shoes may have studs if they are rounded, no longer than .75 inch, and no less than .5 inch in diameter. Goalkeepers often wear elbow and knee pads and gloves. The goalkeeper wears a different-colored uniform from that of his teammates. Any equipment deemed dangerous to players may not be worn. This includes earrings, glasses, necklaces, bracelets, watches, and casts and braces that the referee considers dangerous.
OFFICIALS
One referee and two assistant referees control the game. The referee is responsible for enforcing the rules, keeping the time and score, and issuing warnings and ejecting players and coaches. The referee signals the start and end of the game.
The assistant referees indicate when and where a ball goes out of bounds and determine
which team is awarded a throw-in, goal kick, or corner kick. They also call offside plays and flag other violations that the referee misses. For various officials’ signals, see figure 31.2.
MODIFICATIONS TO STANDARD SOCCER RULES
Different organizations modify the sport in different ways; in essentially all cases, younger players don’t play 11 on 11, but play short- sided games ranging from 3 on 3 through 9 on 9. Following are general recommendations that can be used as is or further modified for youngsters playing soccer.
9 on 9
This is often played by 12-and-under leagues; a goalie is required for this level. Field size is 90 yards long by 45 yards wide. Ball size is 4. The goals are 2.7 yards high by 8 yards wide. Game length is four 15-minute periods. The basic rules of the game remain the same.
7 on 7
This is often played by 10-and-under leagues. Goalies are allowed but not required. Field size is 80 yards long by 40 yards wide. Ball size is 4. The goals are 2.3 yards high by 7 yards wide. Game length is four 12-minute periods. The basic rules are the same, except that in starting play and on free kicks and penalty kicks, opponents must be at least 8 yards away from the ball.
5 on 5
This is often played by 8-and-under leagues. Goalies are allowed but not required. Field size is 50 yards long by 25 yards wide. Ball size is 3. The goals are 2 yards high by 6 yards wide. Game length is four 10-minute periods. The basic rules are the same, except for these differences:
• On kickoffs, opponents must be at least 6 yards away from the ball.
• On fouls, players get direct free kicks, with opponents at least 6 yards away.
• Offside is not called.
• All kicks are direct free kicks.
• There are no penalty kicks.
• A player who fouls on the first throw-in gets a second chance.
• A goal kick is taken from any point within the goal area with opponents at least 6 yards away.
• Opponents must be at least 8 yards away on corner kicks.
3 on 3
This is often played by 6-and-under leagues. Goalies are not used. Field size is 30 yards long by 15 yards wide. Ball size is 3. The goals are 1.3 yards high by 2 yards wide. Game length is four 5-minute periods. The basic rules are the same as those for 5 on 5, with these exceptions:
• Play begins with a free kick with opponents at least 5 yards away.
• Direct free kicks are awarded for all fouls, with opponents 5 yards away.
• When the ball goes over a touch line, it is put back into play with a throw-in where the ball crossed the line.
• When a ball goes over the goal line (but is not a goal), it is kicked back into play where it crossed the line.
Notes for the Track and Field Unit are below.
Track and Field Notes
Competition in track and field events dates back to the 7th century B.C. over 2700 years ago. The objectives were simply to run the fastest, throw the farthest, or jump the highest and the farthest depending on the event. In many ways, track and field is an individual sport where a person can compete and train on their own, but in most competitions, team scores are kept. An outdoor track is rectangular in shape and measures 400 meters per lap, whereas an indoor track measures 200 meters per lap.
Track and Field Events: Some of the PE activities during the Track and Field Unit are :
1.The 100 meter or 400 meter dash.
2.The 4-by-100 and 4-by- 400 meter relay. The baton must be exchanged in the 20 meter takeover zone.
3.The 55 meter hurdles, or the 100 meter hurdles in outdoor track. 5 hurdles (10 hurdles for the 100) about 9 meters apart, ranging from 30 inches to 42 inches in height.
4.Jumping Field events. The standing broad jump or long jump, if we have a sand pit, measures the distance a person can jump. The landing area is a sand pit measuring 3 meters wide and 9 meters long beginning at least 1 meter beyond the takeoff line. They’re both a good measure of explosiveness and leg strength. The Triple Jump, jokingly called the hop, skip, and jump, attempts to cover as much ground on three touches. The High Jump measures explosiveness and leg power to attempt to jump over a bar off one foot. Each athlete gets three tries to clear a certain height prior to raising the bar. Prior to 1960, the scissor technique was primarily used until Dick Fosbury broke the world record in the 1968 Olympics with his trademark “Fosbury Flop” where he actually went over the bar backwards. The Fosbury Flop has since become the standard high-jump technique. The apron surrounding the high jump pit is a 15-meter semicircle. The landing Pit is generally 5 meters long and 4 meters wide.
5.The Shot put. Throwing circle is 7 feet in diameter. The shot is 12 lbs. (5 kilograms)for the men (16 lbs. in the Olympics), 8.8 lbs. (4 kilograms) for the women. The shot must be thrown from the shoulder, and the thrower cannot step outside the throwing circle.
Terms:
DQ – disqualification – If one of the athletes breaks a rule or standard, they are disqualified from the event.
False Start – Starting the race before it has begun is one of the main points for disqualification.
Foul or Fault – An illegal jump or throw which counts as an attempt.
Flight – Term used for sections in the field events measure.
Heat – The race which athletes must run to advance to the finals.
Leg – an individual part of a relay.
Medal – A person who comes in either first (gold medallist) second (silver) or third (bronze).
Photo finish – a close race which is difficult to call. Fully-Automatic Timing uses a picture and is accurate to one-one-hundreth of a second. Hand-Timing (stopwatch) is accurate to one-tenth of a second.
Seed – Predicted time given to the athlete by a coach, used to set up each heat or section.
Zone – a 20 meter distance which the baton must be passed during relays.
Fitness
RHR – Resting Heart Rate. The times your heart beats per minute while you are at rest. This is a good indicator of how efficient your body is at getting blood to all parts of your body.
MHR – Maximum Heart Rate. A relative number which is based on age. The formula to figure out your MHR is simply 220 – age.
THR – Target Heart Range. During exercise, your heart should be working hard enough for a healthy effect but not so hard that your heart is overworked. This ideal range is known as your Target Heart Range. THR’s are different based on a person’s fitness level. An aerobic workout for a typical individual should last for 15-30 minutes at 50-75% of their MHR. Some people who are more active could maintain their heart rate at 60-80% of their MHR. A few select athletes train to push themselves at 80-90% of their MHR. For example, if your Maximum Heart Rate is 180, your target heart range is 108 to 144 beats per minute.
Heart rate during exercise.
Many people take their pulse rate during and after exercise for several reasons. First, to check their heart rate and to see if they are exercising at a healthy pace. Secondly, they want to see how long it take for their body to get back to their resting heart rate after a workout. Your pulse usually has a strong steady or regular rhythm. The following chart is a general guide for a typical individuals resting heart rate based on age.
Resting heart rate
Age or fitness level Beats per minute (bpm)
Babies to age 1: 100–160
Children ages 1 to 10: 60–140
Children older 11 to 17: 60–100
Adults: 60–100
Well-conditioned athletes: 40–60
There are two standard areas where people can take an accurate pulse reading.
Radial Pulse: This is probably what we're most familiar with when visiting the doctor's office. Take two fingers, preferably the 2nd and 3rd finger, and place them in the groove in the wrist that lies beneath the thumb. Move your fingers back and forth gently until you can feel a slight pulsation - this is the pulse of the radial artery which delivers blood to the hand. Don't press too hard, or else you'll just feel the blood flowing through your fingers! You can even use your thumb.
Carotid Pulse: The carotid arteries supply blood to the head and neck. You can feel the pulse of the common carotid artery by taking the same two finger and running them alongside the outer edge of your trachea (windpipe). This pulse may be easier to find that of the radial artery. Since the carotid arteries supply a lot of the blood to the brain, it's important not to press on both of them at the same time!
WARNING! Never use your thumb to take your pulse. The Radial artery continues through into your thumb and it’s very difficult to get an accurate reading.
The Five Aspects of Fitness
1. Aerobic Endurance – The ability of the body to exchange oxygen and carbon dioxide (aerobic), and breaking down carbohydrates to provide energy to different parts of the body. To improve your aerobic endurance, you must exercise for 15-30 minutes at your target heart rate, 3-4 times a week, slowly increasing your aerobic activities.
2. Muscular Strength – The ability of muscles to produce force without oxygen (anaerobic). To improve muscular strength, you must stay away from injuries and understand your muscular limits. Use the progressive overload concept to improve muscular strength, staggering exercises and taking two days off for recovery between individual muscular overload.
3. Muscular Endurance – The ability of muscles to continue producing force for an extended time. Muscular Endurance can be improved through incorporating the progressive overload concept to workouts, testing a muscles ability to continue working for an extended period of time.
4. Flexibility – The ability of the joint’s integrity, including bone, cartilage, ligaments, tendons, and muscles, to complete it’s full range of motion. To improve overall flexibility, you must stretch before and after workouts, and several times throughout the day.
5. Body Composition – The makeup of a person’s body in regards to body type, bone density, and the ratio of muscle to fat. There are many different types of fat measurement techniques and indexes which can be used, but many times these guidelines fail to account for an individuals own body type.
Fitness can be defined in many different ways. To some people fitness might mean a slim waistline. To others it could be the ability to bench-press their body weight. And to others it might be a general feeling of wellness. When you think of fitness, it's important to look at the big picture, not just about strength, endurance, or fat content, but a combination of all these. What you want to strive for is balance. Investigate each one of the five components to fitness. Consider areas where you are strong and areas where you are weak. Strive to improve in these areas, because the results will improve your overall well-being and fitness level.
Below is a copy of the Physical Education Guidelines. They can be located on any of the P.E. teachers webpage on the school's website, at www.ollchs.org.
Our Lady of Lourdes High School 2007-2008
Physical Education Requirements and Guidelines
We believe that Physical Education conditions the body through physical activity. It provides an opportunity for students to develop skills and improve their knowledge of sports.
1. Students will report to the appropriate locker rooms to change for class. If a student is late to class, he must possess a pass.
2. Students will be allowed to keep their clothing in the long lockers to house their clothing but must remove their clothing at the end of the period. Students MUST use a lock to secure their school clothes and all valuables. Locks will be purchased in school during the book sale or during the first day of class. Locks are $6 each. Failure to remove their clothing at the end of the period will result in the lock being cut off.
It is recommended that students bring a small athletic bag with your gym clothes and sneakers to store in your daily school locker during the day and bring it down to the
gym locker room for class along with you lock. At the end of class, your
gym bag must be returned to your school locker.
3. Appropriate clothing for participation:
A. Sneakers with laces tied. No rubber soled shoes. NO EXCEPTIONS!
B. Lourdes shorts or sweatpants, shirt or sweatshirt, and athletic socks.
C. No jewelry worn during participation. Wearing jewelry poses a safety hazard.
D. Points are lost for not wearing proper uniform in class.
No school uniforms are allowed to be worn under the P .E. uniform.
No other clothes are acceptable.
4. Students will be allowed four (4) minutes at the beginning and five (5) minutes at the end of the period to change their clothing. All students must remain in class until dismissed by their teacher.
5. Attendance will be taken at the beginning of the period in the gymnasium
(4 minutes after the late bell to start class). If a student enters the gymnasium after attendance has been taken, it is the responsibility of the student to report to their teacher with an admit pass. Upon re-entry to school after an absence, students are responsible to show a readmit pass to their teacher.
6. Students unprepared for class are to report to their teacher immediately prior to the beginning of the class. Those students will remain in class for the duration of the period.
7. Two units of physical education are required for graduation.
Students receive a ½ credit each school year.
8. A years failure will be made up in summer school.
9. Those excused for medical reasons will have activity modified to allow them to participate or a written assignment will be given.
10. Criteria for your numerical grade will be based on the following:
A. Preparation: 40%
B. Participation: 40%
C. Test: 20%
A. Preparation (Preparedness) -A student who is in full compliance of the uniform policy will receive full credit (4 points) for the class period. For example, if a student forgets a pair of shorts/sweat pant and shirt/sweatshirt, he will lose two (2) points. If a student does not have the proper athletic shoes, the student will not be able to participate in the assigned activity and will receive no credit for preparation. At the conclusion of the unit, the number of points earned will be divided by the total possible points earned. Category accounts for 40% of your grade for the quarter.
B. Participation - A student’s daily participation grade will be based on a four point scale. Please refer to the grading rubric. Category accounts for 40% of your grade for the quarter.
C. Knowledge Test -The student will be tested on the laws of the game and
class rules on the activity. Test will be based on unit notes. Category accounts for 20% of your grade for the quarter.
11. Those excused for medical reasons will have activity modified to allow them to participate or a written assignment will be given. The student is responsible for every gym class in a quarter. Failure to participate due to a doctor’s note will require the following:
A. If excused for one day -If a student is excused from home or through the school nurse, a note must be given to the school nurse before school and will be excused from participation. As a result, the student must hand in a WRITTEN summary of a health or fitness article. For this assignment, the student must select and read an article found on the school website. Then, the student must write a hand written two page essay on the article providing both a summary and critique. The essay should include who, what, where, when, and how in the paper. The article is due BY THE FIRST GYM CLASS AFTER THEIR RETURN (NO EXCEPTIONS). Any student who fails to turn in their assignment will lose credit for the class missed.
B. If excused for extended period -The student must write a paper on the activity they are missing. For example, if you are missing the volleyball unit, you need to write a 6-8 page (HAND WRITTEN) essay on the history of the game, as well as all other relative information regarding the sport. Assignment is due by the last day of the unit (just prior to the end of the quarter). The student will receive a numerical grade based on the quality of the paper. Failure to hand in the assignment will result in a zero.
NOTE: If the student is out for an extended period, but not the entire quarter, the student has the option of writing the essay or handing in one article for each class missed. IF THE STUDENT DOES NOT PARTICIPATE THE ENTIRE QUARTER, YOUR GRADE IS BASED 50% ON THE KNOWLEDGE TEST AND 50% ON THE PAPER.
12. If part of preparation includes no sneakers, you may not participate in the activity. Therefore, the student will receive no preparation credit for that class period (even though you may have the proper shirt and shorts), as well as a zero for participation.
13. No students are allowed to bring in books during gym class, unless the student is on medical excuse. There are no drinks or food allowed in the gymnasium!
14. Any inappropriate behavior or failure to comply with the above requirements and guidelines can result in detention or demerits.
We have read and agreed to abide by the Our Lady of Lourdes High School 2007-2008 Physical Education Requirements and Guidelines.
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