PE Theory
Your Body's Response to Exercise
If you haven't done so already, now is the time to start your 'Physical Activity Log Weeks 3 to 8' go to the section Physical Activity for the assignment.
Any type of exercise you do uses muscles. Running, swimming, weightlifting, or any sport you can imagine uses different muscles or muscle groups to generate force that allows you to move. For example, in running and swimming, your muscles are creating force against the ground or water to accelerate your body and keep it moving.
How do your muscles work during exercise?
As you begin to use your muscles, you simultaneously increase the demands on the rest of the body. During strenuous exercise, just about every system in your body focuses its efforts on helping the muscles do their work either by speedin up or slowing down their work. For example, during strenuous exercise your heart beats faster so taht it can pump more blood to the muscles, and your stomach slows down (stops digesting food) so that it does not waste energy that teh muscles can use.
During exercise, your muscles act something like electric motors. The muscles contract and relax to produce a desired movement. They take in a source of energy and they use it to generate force. An electric motor uses electricity as its source of energy. Your muscles are biochemical motors so they use a substance called adenosine triphosphate (ATP) for their energy source. Without ATP your muscles would not be able to contract or relax, making it one of the most important molecules in the body.
The muscles do not store a significant quantity of ATP and therefore it must be continuously produced. The ATP is produced by breaking down the body's stored sugar (glycogen) and fat.
As the body begins to exercise ti progresses through three energy systems that use and produce ATP.
If the intensity of the exercise is too great the body will not be able to meet the ATP needs of the muscles. The longer a person exercises the more they will need to slow down so that ATP production can keep up with ATP usage.
During exercise ATP is used in the muscles to:
In order to continue exercising, your muscles must continuously make ATP. To make this happen, your body must supply oxygen, sugar in the form of glucose (broken down from glycogen), and fat to the muscles.
Complete the 'Energy Systems' assignment. Keep it in your PE journal.
Any type of exercise you do uses muscles. Running, swimming, weightlifting, or any sport you can imagine uses different muscles or muscle groups to generate force that allows you to move. For example, in running and swimming, your muscles are creating force against the ground or water to accelerate your body and keep it moving.
How do your muscles work during exercise?
As you begin to use your muscles, you simultaneously increase the demands on the rest of the body. During strenuous exercise, just about every system in your body focuses its efforts on helping the muscles do their work either by speedin up or slowing down their work. For example, during strenuous exercise your heart beats faster so taht it can pump more blood to the muscles, and your stomach slows down (stops digesting food) so that it does not waste energy that teh muscles can use.
During exercise, your muscles act something like electric motors. The muscles contract and relax to produce a desired movement. They take in a source of energy and they use it to generate force. An electric motor uses electricity as its source of energy. Your muscles are biochemical motors so they use a substance called adenosine triphosphate (ATP) for their energy source. Without ATP your muscles would not be able to contract or relax, making it one of the most important molecules in the body.
The muscles do not store a significant quantity of ATP and therefore it must be continuously produced. The ATP is produced by breaking down the body's stored sugar (glycogen) and fat.
As the body begins to exercise ti progresses through three energy systems that use and produce ATP.
- The first stage uses the (phosphagen system) where any stored ATP is used up within 10 seconds.
- The second stage of ATP production (anaerobic system) begins at this point using the sugar (glucose) in the muscle. The stored sugar is used up within two to three minutes.
- The third stage of ATP production (aerobic system) then begins as the body uses oxygen, stored body sugar (glycogen) and fat to produce the ATP needed to continue exercising.
If the intensity of the exercise is too great the body will not be able to meet the ATP needs of the muscles. The longer a person exercises the more they will need to slow down so that ATP production can keep up with ATP usage.
During exercise ATP is used in the muscles to:
- help them contract
- help them relax
- help create more ATP
In order to continue exercising, your muscles must continuously make ATP. To make this happen, your body must supply oxygen, sugar in the form of glucose (broken down from glycogen), and fat to the muscles.
Complete the 'Energy Systems' assignment. Keep it in your PE journal.
Exercise Intensities
Exercise intensity refers to how hard your body is working during physical activity. For maximum health benefits, the goal is to work hard but not too hard. There are a variety of ways to measure your exercise intensity so that you get the most out of every workout.
Your body's response to moderate intensity exercise (65 to 80 percent of maximum heart rate) normally includes:
Exercise intensity refers to how hard your body is working during physical activity. For maximum health benefits, the goal is to work hard but not too hard. There are a variety of ways to measure your exercise intensity so that you get the most out of every workout.
Your body's response to moderate intensity exercise (65 to 80 percent of maximum heart rate) normally includes:
- an increase in heart rate
- an increased breathing rate (this increased respiratory response allows for the body to take in more much needed oxygen)
- an increase in body temperature
- mild to moderate perspiration
Nervous System
The Nervous System is the body's information gatherer, storage centre, and control system. Its overall function is to collect information about the external environment to relation to the body's internal environment, to analyze this information, and to initiate appropriate responses to satisfy certain needs.
The body's nerves form several systems that are interrelated. The brain and spinal cord for example make up the Central Nervous System (CNS). The Peripheral Nervous System (PNS) is made up of the Somatic and Autonomic Nervous Systems. The Somatic Nervous System controls voluntary or conscious movements such as walking or throwing. The Autonomic Nervous System is responsible for the body functions that are involuntary or not under conscious control - like the heartbeat or the digestive system.
The smooth operation of the Autonomic Nervous System is achieved by dividing it into the Sympathetic and Parasympathetic Systems. These systems cause opposing actions and check on each other to provide balance.
Resting and exercise heart rates are controlled by the sympathetic and parasympathetic nervous system. The sympathetic division of the autonomic nervous system prepares the body for physical activity by increasing heart rate, blood pressure, and respiration. The sympathetic division also stimulates the release of glucose from the liver for energy. Once exercise begins, the sympathetic nervous system is activated and the heart rate rises quickly. The parasympathetic division helps slow down the heart rate and respiration. At rest, the heart is controlled by the parasympathetic division, which is why the average resting heart rate is about 60 beats per minute. An example of an increased parasympathetic response is the low-resting heart rates in endurance athletes.
The Nervous System is the body's information gatherer, storage centre, and control system. Its overall function is to collect information about the external environment to relation to the body's internal environment, to analyze this information, and to initiate appropriate responses to satisfy certain needs.
The body's nerves form several systems that are interrelated. The brain and spinal cord for example make up the Central Nervous System (CNS). The Peripheral Nervous System (PNS) is made up of the Somatic and Autonomic Nervous Systems. The Somatic Nervous System controls voluntary or conscious movements such as walking or throwing. The Autonomic Nervous System is responsible for the body functions that are involuntary or not under conscious control - like the heartbeat or the digestive system.
The smooth operation of the Autonomic Nervous System is achieved by dividing it into the Sympathetic and Parasympathetic Systems. These systems cause opposing actions and check on each other to provide balance.
Resting and exercise heart rates are controlled by the sympathetic and parasympathetic nervous system. The sympathetic division of the autonomic nervous system prepares the body for physical activity by increasing heart rate, blood pressure, and respiration. The sympathetic division also stimulates the release of glucose from the liver for energy. Once exercise begins, the sympathetic nervous system is activated and the heart rate rises quickly. The parasympathetic division helps slow down the heart rate and respiration. At rest, the heart is controlled by the parasympathetic division, which is why the average resting heart rate is about 60 beats per minute. An example of an increased parasympathetic response is the low-resting heart rates in endurance athletes.
Endocrine System
The Endocrine system comprises a number of glands that produce hormones needed for a wide array of vital functions. Hormones are chemical substances that are secreted by endocrine glands and are carried by the bloodstream to other target organs or tissues where they control or regulate the development or function of those structures. Endocrine hormones may be either proteins or steroids.
Hormones cause a specific effect on the activities of target organs. This affect may require minutes or hours to occur. For example, the hormone epinephrine acts quickly on the heart to increase its rate and force of contraction when a person begins to run. It acts on the blood vessels to increase blood flow to the muscles and decreases blood flow to the gastrointestinal tract. Hormones also help control the type and rate of body growth and metabolism which are long-term effects, and they help the body maintain a consistent internal environment. The endocrine system has a large influence on the way we feel and act. In turn, our energy and other needs in any given situation set the activity of the endocrine system.
Download and complete the 'Body System and Response' assignment. Keep it in your PE journal.
The Endocrine system comprises a number of glands that produce hormones needed for a wide array of vital functions. Hormones are chemical substances that are secreted by endocrine glands and are carried by the bloodstream to other target organs or tissues where they control or regulate the development or function of those structures. Endocrine hormones may be either proteins or steroids.
Hormones cause a specific effect on the activities of target organs. This affect may require minutes or hours to occur. For example, the hormone epinephrine acts quickly on the heart to increase its rate and force of contraction when a person begins to run. It acts on the blood vessels to increase blood flow to the muscles and decreases blood flow to the gastrointestinal tract. Hormones also help control the type and rate of body growth and metabolism which are long-term effects, and they help the body maintain a consistent internal environment. The endocrine system has a large influence on the way we feel and act. In turn, our energy and other needs in any given situation set the activity of the endocrine system.
Download and complete the 'Body System and Response' assignment. Keep it in your PE journal.
Long-term Effects of Exercise on the Body
Regular exercise makes the heart stronger and the lungs fitter, enabling the cardiovascular system to deliver more oxygen to the body with every heartbeat and increasing the maximum amount of oxygen that the body can take in and use. Exercise also lowers resting blood pressure and reduces the levels of low density lipoprotein (LDL) cholesterol (the bad cholesterol), which in turn reduces the risk of heart attack, stroke, and coronary artery disease. Other conditions that are less likely to occur with regular exercise include colon cancer and some forms of diabetes.
Exercise makes muscles stronger, allowing people to perform tasks that they otherwise might not be able to do. Most everyday tasks require muscle strength and good range of motion in joints, and regular exercise can improve both.
Exercising stretches muscles and joints, which in turn can increase flexibility and help prevent injuries. Weight-bearing exercise strengthens bones and helps prevent osteoporosis.
Exercise increases the body's level of endorphins. Endorphins are chemicals in the brain that reduce pain and induce a sense of well-being. Thus, exercise appears to help improve mood and energy levels and may even help alleviate depression. Exercise also helps boost self-esteem by improving a person's overall health and appearance.
Besides the ways in which exercise benefits people of any age, regular exercise helps older people remain independent by improving functional ability and by preventing falls and fractures. It can strengthen the muscles of even the frailest older person living in a nursing home. Exercise also tends to increase appetite, reduce constipation, and promote sleep.
The beneficial effects of exercise cannot be stored. Heart strength, muscular strength and endurance, and the level of high-density lipoprotein (HDL cholesterol: the good cholesterol) decrease, whereas blood pressure and body fat increase. Even former athletes who stop exercising do not retain measurable long-term benefits. They have no greater capacity to perform physical activities and no fewer risk factors for heart attacks than those who have never exercised, nor do they regain fitness any faster.
Download and complete this 'Short Quiz' assignment. Keep it in your PE Journal.
Regular exercise makes the heart stronger and the lungs fitter, enabling the cardiovascular system to deliver more oxygen to the body with every heartbeat and increasing the maximum amount of oxygen that the body can take in and use. Exercise also lowers resting blood pressure and reduces the levels of low density lipoprotein (LDL) cholesterol (the bad cholesterol), which in turn reduces the risk of heart attack, stroke, and coronary artery disease. Other conditions that are less likely to occur with regular exercise include colon cancer and some forms of diabetes.
Exercise makes muscles stronger, allowing people to perform tasks that they otherwise might not be able to do. Most everyday tasks require muscle strength and good range of motion in joints, and regular exercise can improve both.
Exercising stretches muscles and joints, which in turn can increase flexibility and help prevent injuries. Weight-bearing exercise strengthens bones and helps prevent osteoporosis.
Exercise increases the body's level of endorphins. Endorphins are chemicals in the brain that reduce pain and induce a sense of well-being. Thus, exercise appears to help improve mood and energy levels and may even help alleviate depression. Exercise also helps boost self-esteem by improving a person's overall health and appearance.
Besides the ways in which exercise benefits people of any age, regular exercise helps older people remain independent by improving functional ability and by preventing falls and fractures. It can strengthen the muscles of even the frailest older person living in a nursing home. Exercise also tends to increase appetite, reduce constipation, and promote sleep.
The beneficial effects of exercise cannot be stored. Heart strength, muscular strength and endurance, and the level of high-density lipoprotein (HDL cholesterol: the good cholesterol) decrease, whereas blood pressure and body fat increase. Even former athletes who stop exercising do not retain measurable long-term benefits. They have no greater capacity to perform physical activities and no fewer risk factors for heart attacks than those who have never exercised, nor do they regain fitness any faster.
Download and complete this 'Short Quiz' assignment. Keep it in your PE Journal.
Fitness Components
In previous years you learned about the health-related fitness components:
- cardiovascular endurance
- muscular strength
- flexibility
- body composition
More recently you would have learned about the following skill-related fitness components:
- agility
- balance
- coordination
- power
- speed
- reaction time
Now it's time to relate these fitness components to various physical activities and long-term health benefits.
People who attain high levels of the health-related fitness components reduce their risks of developing health problems, such as heart disease, low-back pain, and obesity and they improve their body's ability to function. This is why maintaining health related fitness at a good level should be the goal of everyone, regardless of age. Some examples of physical activities you could do to increase your health-related fitness are jogging, swimming, aerobics, walking, cross-country skiing, and weight training.
Skill-related fitness contributes to your ability to successfully participate in sports activities. Regular participation in sports or other recreational pursuits that require specific skills can have a positive influence on the development of your skill-related fitness are more likely to be physically active than those who have a lower skill. In general, people like to do what they feel good in.
It should be clear to you now that it is hard to be physically active without some level of both skill-and health-related fitness. Those who play sports or are otherwise physically active (such as hiking, canoeing, aerobics, etc) have developed certain skill-related fitness components that allow them to take part in these activities at a higher level.
Download and complete the 'Fitness Component Connection' assignment. Keep it in your PE Journal.
People who attain high levels of the health-related fitness components reduce their risks of developing health problems, such as heart disease, low-back pain, and obesity and they improve their body's ability to function. This is why maintaining health related fitness at a good level should be the goal of everyone, regardless of age. Some examples of physical activities you could do to increase your health-related fitness are jogging, swimming, aerobics, walking, cross-country skiing, and weight training.
Skill-related fitness contributes to your ability to successfully participate in sports activities. Regular participation in sports or other recreational pursuits that require specific skills can have a positive influence on the development of your skill-related fitness are more likely to be physically active than those who have a lower skill. In general, people like to do what they feel good in.
It should be clear to you now that it is hard to be physically active without some level of both skill-and health-related fitness. Those who play sports or are otherwise physically active (such as hiking, canoeing, aerobics, etc) have developed certain skill-related fitness components that allow them to take part in these activities at a higher level.
Download and complete the 'Fitness Component Connection' assignment. Keep it in your PE Journal.
Assessment, Analysis, Action
Physical fitness assessment can be an integral part of a comprehensive physical activity plan. If properly approached, fitness assessments can provide objective information and motivation for individuals. Assessment of physical fitness involves selection of fitness tasks or tests, exercise preparation, interpretation of results, and follow-up testing or physical activity plan revisions. The focus of testing is on setting personal goals related to desired personal fitness improvements not on passing or failing the test with a certain result.
Download and complete 'Workbook of Health-Related Fitness Components' assignment to review the health-related fitness components. Keep it in your PE Journal. You may need to find external sources to complete the worksheet.
Download and complete 'Workbook of Health-Related Fitness Components' assignment to review the health-related fitness components. Keep it in your PE Journal. You may need to find external sources to complete the worksheet.
Safe Exercise Practices
Download the following assignment. Be sure to hand in the following assignments when you're done:
- Match Up: Exercise Techniques and Physiological Reasons
- Safe Exercise Practices
- Warm-Up and Cool-Down
Principles of Training
Download the following assignment. Be sure to hand in the following assignment when you're done:
- Apply Principles of Training
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The F.I.T.T. Principle is a guide used to develop a personal exercise plan. It stands for Frequency, Intensity, Time and Type. Watch the video below to get a better idea of the F.I.T.T. principle
Extra handout.
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Heart-Rate Monitoring
Download the following assignment. Be sure to hand in the following assignment when you're done:
- Calculate and Predicting Heart Rate
Sport Safety, Rules, and Officiating
Can you remember playing a game that did not have rules? Have you ever made up rules for the games you were playing? Why did you make these rules? Every sport or game has a set of rules that govern their play. However, sometimes rules are modified. There are many reasons for this which may include: encouraging more participation, making it easier to play, accommodating space limitations, including everyone that wants to play. Basically every game has rules unless you can think of one that does not.
In this lesson you will gain an understanding of the safety rules, game rules, and etiquette, and learn different officiating signals which are used in order to make sport more enjoyable. You will also have to show that you can keep score or be an official in a given sporting activity. We will review the importance and roles of officials so you will be clear about what is expected of you in your assignment, which will be officiating or keeping score in a sporting event. You will apply what you learned to your selected sport as you participate in them.
In this lesson you will gain an understanding of the safety rules, game rules, and etiquette, and learn different officiating signals which are used in order to make sport more enjoyable. You will also have to show that you can keep score or be an official in a given sporting activity. We will review the importance and roles of officials so you will be clear about what is expected of you in your assignment, which will be officiating or keeping score in a sporting event. You will apply what you learned to your selected sport as you participate in them.
Safety Rules, Procedures, and Routines
Playing sports can be a lot of fun but every sport also has an element of risk related to personal injury. That is why it is essential to know the safety rules and precautions specific to each sport or physical activity. There are seven safety procedures to remember to help prevent injuries.
Download and complete 'Safety Procedures' activity. See this 'Example of Golf Etiquette' to help you. Keep both in your PE Journal.
Playing sports can be a lot of fun but every sport also has an element of risk related to personal injury. That is why it is essential to know the safety rules and precautions specific to each sport or physical activity. There are seven safety procedures to remember to help prevent injuries.
- Wear protective equipment: Protective equipment is anything you wear that helps you from getting hurt. The equipment you wear is usually designed specifically for the sport you play. A helmet is one of the most common pieces of protective equipment. They protect the wearer from head injuries such as concussions while playing football, hockey, baseball, softball, biking, skateboarding, and in-line skating, just to name a few. It is important to wear the helmet that was designed for your sport. For instance, don't wear your baseball batting helmet when you're playing football! Your helmet should fit snugly but comfortably, and if it has a strap - like a bike helmet does - you need to fasten it to stop it from falling off when you need it most. Sports that use small objects (ex. balls, shuttlecocks, etc) or implements ex. racquets, sticks, etc) usually require eye protection and mouth guards. Other sports where there is risk of intense impact with other players, objects or the ground, require leg or shin pads, wrist guards, elbow pads, and knew guards. And don't forget your feet. Cleats are worn in football, baseball, softball, and soccer where players need extra grip while playing on sometimes slippery surfaces. These shoes have special rubber or plastic points on the soles to help grip the ground while running. Talk with your parents or sports retailer to know what gear you need. Then wear that gear whenever you're practicing or playing.
- Develop skills and techniques: Injuries can be related to the level of skill needed to play and the amount of practice prior to playing. Skill development generally follows a progression (learning skills in a particular order of increased complexity) which helps to decrease the risk of injury. You need to make sure that you have practiced the skills necessary to play the sports you choose. Knowing how to keep yourself and others safe makes the game far more enjoyable. For example, catching your racquet with your free hand during the follow-through phase of a racquetball stroke will protect your opponent from serious injury to the face. The level of competition and the type of sport will dictate the type of supervision and the amount of skill development you should have before playing. A good performance level not only minimizes injury risk, it also enhances enjoyment and challenge of the sport.
- Warm-up and Cool-down: Warming up is a good way to prepare the body for physical activity. You shouldn't even start stretching until you raise the temperature of the body through light running activities for 5 to 10 minutes. Doing some sport-specific "rehearsal movements" after the body has warned up will get you more prepared to play the sport you have chosen. Warming up your muscles and practicing a sport help you keep safe. Warm-ups lasting 15 to 30 minutes that include dynamic stretching help lengthen your muscles and increase your blood flow and muscle temperature. A warmed up muscle is ready for action and is much less likely to get hurt. Cooling down after a game or activity is often neglected. This phase of a physical activity helps prevent muscle soreness and speeds recovery.
- Know the rules of the game: Traffic lights at intersections help prevent crashes between the many cars and trucks that drive on the roads together. This system works because drivers know the rules and follow them - at least most of the time. It's the same way in sports. Some game rules are just about protecting other players and playing fair. For instance, the baseball or softball, the batter can't fling the bat after hitting the ball and heading fo rfirst base. He or she must drop it so that it doesn't hit anyone. When players know the rules of the game - what is legal and what is not - fewer injuries are likely to take place. You and the other players know what to expect from each other. For instance, you know that in soccer ti is against the rules to come from behind, crash into a player's legs, and steal the ball. It's legal - and safer - to go after the ball rather than the player.
- Watch out for others: With sports that use "plays", it helps to understand what your role is in each one. Being where you're supposed to be can help you stay out of harm's way. For example if you are playing football it is essential to know your role in the play so that you do not run into another player who is running a pass route close to yours. Knowing the play will keep yourself and others safe. Likewise, a springboard diver would make sure that the pool was clear before diving so that he or she will not land on top of someone else. A golfer will check for nearby players before swinging a club. One way you can watch out for others is to communicate on the field. For instance, a baseball player in the outfield might yell "I got it" to avoid a collision with another outfielder. Listening to your coach during a game also can help keep you safe.
- Don't play when you are injured: If you love sports, it's tempting to get right back in the game, even after an injury. Returning to play before an injury has had a chance to fully heal can lead to an even more severe injury, one that might sideline you for a much longer period of time. Be honest with yourself, parents, and coaches if you've been hurt. See a doctor for your injuries, when necessary, and follow his or her advice about how and when to return to practice and play.
- Improve your fitness: While injuries can occur at any time, they are more likely to occur at the end of a game or match. This is due, in a large part, to the players being tired and less able to cope with the demands placed on their bodies at a very intense point in the game. Fatigued athletes are also less able to perform skills as properly as they should be done. Making sure you are physically fit will help keep you safe on the playing field. Getting adequate sleep and good nutrition can also help you perform better for longer periods of time.
Download and complete 'Safety Procedures' activity. See this 'Example of Golf Etiquette' to help you. Keep both in your PE Journal.
Officiating
Officials or judges are the key people in competitive events that must carefully observe the action, make interpretations of the rules, and apply the correct penalty to a player or team for their infraction. Officials must remain impartial, focused, and confident. Confidence is a critical characteristic needed by every official. Officials must also be effective communicators with the players, coaches, and spectators. Making and interpreting the "call" is the most difficult task for any official. Another key role is taking action whenever there is a safety risk that may harm the participants.
Officials and/or Judges should have...
Rule knowledge
Officiating Signals
An official/judge is responsible to enforce the rules to maintain the order of the game. In most sports officials use hand signals to help communicate to the players, coaches, and fans why there is a stoppage in play. Some signals are used throughout many different sports. For example, pointing at a spot on the playing surface usually means that the play will begin from that place. Most signals are unique to the sport in which it is used.
Download and complete 'Sport Investigation 1', also download the marking rubric. Keep both in your PE Journal.
Officials or judges are the key people in competitive events that must carefully observe the action, make interpretations of the rules, and apply the correct penalty to a player or team for their infraction. Officials must remain impartial, focused, and confident. Confidence is a critical characteristic needed by every official. Officials must also be effective communicators with the players, coaches, and spectators. Making and interpreting the "call" is the most difficult task for any official. Another key role is taking action whenever there is a safety risk that may harm the participants.
Officials and/or Judges should have...
Rule knowledge
- Every official must have a good working knowledge of the rules
- You don't want to find yourself in a situation where players, coaches, or fans are questioning you and you don't have an answer! A strong knowledge of the rules is important to an official's credibility and confidence.
- Conditioning should be related to the type and level of the sport in which you are working
- Officials should ensure they are fit in order to fulfill the physical demands and responsibilities of the officiating duty
- When you show up to the game to officiate you should look respectable. You have to look clean and crisp. This means clean pants and shirt and also clean footwear.
- First impressions can help get your game off to a great start.
- Presence - the way you carry and handle yourself; act professionally and you will get respect.
- some sports require that you have a high degree of skill (ex. skating in hockey)
- always work to improve your level of skill needed for the sport you are officiating
- Proper positioning enhances an official's performance. Keep moving to get the best view.
- Work hard and practice to make it second nature.
- use signals to communicate with everyone. It is essential that you use the standard, correct signals.
- Proper Use will signal confidence and competence and add to your professionalism.
- Learn the procedures for the game so well that they become second nature. They will then guide your game.
- Proper execution shows confidence and competence.
- A good attitude is essential to development
- You demonstrate your attitude through hustle, enthusiasm, and determination, not showboating.
- A good attitude will also show everyone that you mean business and that even if they don't agree with some of yoru calls at least they know you are giving a solid effort.
- Have the courage to make the "tough call"
- remain cool in a tough situation, things will be easier
- remember that the higher the level, the more there is at stake. This in turn means more pressure situations. If you want to progress, learn to deal with it!
- Do not be influenced by players, coaches, or fans to make a "call"
- Communication is essential with partners, players, and coahces.
- establishing good communication early can make tough situations easier to deal with
- also you must be able to accept and give criticism. Having good communication skills makes this a constructive process.
- check the playing area for possible hazards
- apply the rules that keep people safe to send the right emssage
- apply the rules fairly and without bias to minimize conflict
- change the game slightly to account for any hazards and how to deal with them
- raise the awareness of the players to anything dangerous. Just knowing there is a danger can help to avoid accidents.
Officiating Signals
An official/judge is responsible to enforce the rules to maintain the order of the game. In most sports officials use hand signals to help communicate to the players, coaches, and fans why there is a stoppage in play. Some signals are used throughout many different sports. For example, pointing at a spot on the playing surface usually means that the play will begin from that place. Most signals are unique to the sport in which it is used.
Download and complete 'Sport Investigation 1', also download the marking rubric. Keep both in your PE Journal.
Sport Terminology and Game Strategies
Offensive Strategies
Sport Investigation #1
Sport Investigation #1
Ethical Issues in Sports
Breaking the Rules
Analyzing Sport Scenarios
Analyzing Sport Scenarios
Biomechanical Principles
When we exercise we normally do not think about biomechanics (how and why our body moves in the ways that it does. During this lesson, you will learn about the scientific side of physical activity. So, if you like science or physics you will find this lesson interesting. Let's start with some definitions.
Motion
Movement is produced by a force that is exerted as either a push or a pull. The amount of motion produced is dependent upon the amount of force exerted in relation to the amount of resistance present. In the human body movement is produced by muscular contractions. Gravity, air resistance, water resistance, and friction exist as forces external to the body, that can either assist or resist motion. It is important that you are aware of these forces so you can make your body do what you want it to do.
There are three laws of physics that govern all motion, including human motion. These laws are named in honour of the physicist Sir Isaac Newton.
Here is an example of Newton's Laws applied to a sport. When a bobsled team is ready to start their race the bobsled is motionless. (Law of Inertia) In order for the team to get the sled moving (Law of Acceleration) they must create a pushing action. This sis turn will put the sled into motion.
Motion
Movement is produced by a force that is exerted as either a push or a pull. The amount of motion produced is dependent upon the amount of force exerted in relation to the amount of resistance present. In the human body movement is produced by muscular contractions. Gravity, air resistance, water resistance, and friction exist as forces external to the body, that can either assist or resist motion. It is important that you are aware of these forces so you can make your body do what you want it to do.
There are three laws of physics that govern all motion, including human motion. These laws are named in honour of the physicist Sir Isaac Newton.
- Newton's first law of motion: An object at rest tends to stay at rest and an object in motion tends to stay in motion with the same speed and in the same direction unless acted upon by another force. (Law of Inertia). For example, if a soccer ball is sitting on the ground it will stay there until you apply a force to it (kicking it).
- Newton's second law of motion: The change in speed (acceleration) of an object is directly proportional to the magnitude of the force applied to the object and inversely proportional to the mass of the object. For example, using this same soccer ball sitting on the ground, if you kick it lightly the ball will only go a short way, if you kick it with more force the ball will go further. Also the lighter the soccer ball the further it will go.
- Newton's third law of motion: For every action, there is an equal and opposite reaction. (Law of Counterforce). For example, this same soccer ball will go as far s the amount of force you apply to the hit.
Here is an example of Newton's Laws applied to a sport. When a bobsled team is ready to start their race the bobsled is motionless. (Law of Inertia) In order for the team to get the sled moving (Law of Acceleration) they must create a pushing action. This sis turn will put the sled into motion.
Force
The amount of force produced by muscles is a critical element in sport performance. The magnitude of the force desired is dependent upon the type of movement to be performed. Some actions, call for a maximum production of force, such as in the shot put. Other actions, such as a net shot in badminton, call for less force. Successful performance of either of these two actions is dependent upon the application of the right amount of force exerted to overcome inertia (the tendency to resist change in the state of motion).
The amount of force produced by muscles is a critical element in sport performance. The magnitude of the force desired is dependent upon the type of movement to be performed. Some actions, call for a maximum production of force, such as in the shot put. Other actions, such as a net shot in badminton, call for less force. Successful performance of either of these two actions is dependent upon the application of the right amount of force exerted to overcome inertia (the tendency to resist change in the state of motion).
Momentum
Momentum can be defined as the quantity of motion. The term "momentum" is often used in sport, and describes actions involving an object and the speed of the object. Momentum is dependent upon how fast (velocity) you or an object moves and the weight (mass) of that object. If you compare a standing long jump to a running long jump, its obvious that running increases your velocity at takeoff versus from a standing position resulting in a longer jump. The momentum of an object can be determined using the formula (mass x velocity = momentum).
Download and complete 'Sport Collisions and Momentum' activity. Keep it in your PE Journal.
Think about how the following principles of force affect performance:
Referring back to the example provided after Newton's Three Laws of Motion - this same bobsled team, teh amount of force they are able to create in order to set the sled in motion will determine how much speed they can create before having to get into the sled.
Download and complete 'Newton's Laws of Motion' activity. Keep it in your PE Journal.
Momentum can be defined as the quantity of motion. The term "momentum" is often used in sport, and describes actions involving an object and the speed of the object. Momentum is dependent upon how fast (velocity) you or an object moves and the weight (mass) of that object. If you compare a standing long jump to a running long jump, its obvious that running increases your velocity at takeoff versus from a standing position resulting in a longer jump. The momentum of an object can be determined using the formula (mass x velocity = momentum).
Download and complete 'Sport Collisions and Momentum' activity. Keep it in your PE Journal.
Think about how the following principles of force affect performance:
- amount of force required to over come inertia
- line of application of force (direct or indirect)
- amount of time the force is applied
- action - reaction
Referring back to the example provided after Newton's Three Laws of Motion - this same bobsled team, teh amount of force they are able to create in order to set the sled in motion will determine how much speed they can create before having to get into the sled.
Download and complete 'Newton's Laws of Motion' activity. Keep it in your PE Journal.
Balance
The process whereby the body's stability or state of equilibrium is controlled for a given purpose is called balance. To control the state of equilibrium we constantly (often without knowing it) manipulate three factors.
The larger the base of support, the closer the line of gravity to the centre of the base of support, the lower the centre of gravity to the supporting surface, and the greater the mass, the more stable an object becomes.
Example: If a wrestler stands straight up when wrestling they are more likely to be to be pushed over than if they are bent down and have a wide base of support and a lower centre of gravity.
There are two kinds of balance.
Download and complete 'Static and Dynamic Balance' activity. Keep it in your PE Journal.
The process whereby the body's stability or state of equilibrium is controlled for a given purpose is called balance. To control the state of equilibrium we constantly (often without knowing it) manipulate three factors.
- The first factor is our base of support, which is the area defined by the points of contact between the body and the surface supporting it. The larger the base of support, the more stable the object becomes. For example, sprinters' points of contact would be their feet and their hands and the surface supporting them would be the ground.
- The second factor is the location of our line of gravity which is an imaginary vertical line which passes through the centre of mass in relation to the base of support. An object becomes less stable as the line of gravity gets closer to the outside edge of the base of support.
- The third factor is the height of the centre of gravity from the supporting surface. The higher the centre of gravity, the less stable the object becomes.
The larger the base of support, the closer the line of gravity to the centre of the base of support, the lower the centre of gravity to the supporting surface, and the greater the mass, the more stable an object becomes.
Example: If a wrestler stands straight up when wrestling they are more likely to be to be pushed over than if they are bent down and have a wide base of support and a lower centre of gravity.
There are two kinds of balance.
- Static balance is being able to balance your body when you, the surface that is supporting you, as well as any equipment you are using are not moving. The sprinter we talked about earlier would be in static balance.
- Dynamic balance is seen when you, the surface supporting you, or the equipment you are using is moving. A bobsled team creating force and motion would have to keep themselves in dynamic balance at the start or they would slip and fall during the push off. There are many examples in sport where if the action could be frozen in time the performer would be in a position where they would ordinarily fall over.
Download and complete 'Static and Dynamic Balance' activity. Keep it in your PE Journal.
Movement Skills
Movement skills are organized in three different categories. They are:
Download and complete 'Movement Skills in Physical Activities'. Keep it in your PE Journal.
Download and complete 'Applying Movement Skills' assignment. Keep it in your PE Journal.
Download and complete 'Applying Biomechanical Principles to Activity' assignment. Keep it in your PE Journal.
Movement skills are organized in three different categories. They are:
- Transport: These skills are used to move the body from one point to another. This includes running, jumping, hopping, and skipping.
- Manipulation: These movements allow an individual to receive, handle, control, or propel an object with the hand, foot, and/or implement. Examples include underhand and overhand throwing, rolling, bouncing, catching, kicking, and striking a ball.
- Balance: These skills are associated with maintaining and controlling body position and posture while at res t(static balance) or in motion (dynamic balance). Activities include bending, curling, stretching, twisting, turning, rotating, balancing, landing from a jump, springing, and swinging.
Download and complete 'Movement Skills in Physical Activities'. Keep it in your PE Journal.
Download and complete 'Applying Movement Skills' assignment. Keep it in your PE Journal.
Download and complete 'Applying Biomechanical Principles to Activity' assignment. Keep it in your PE Journal.
Analyzing Your Sport Skills
Influencing Factors
Sport Knowledge
Sport Terminology
Sport Investigation #2
Sport Investigation #2
Specificity or S.A.I.D. Principle
The Specificity Principle, also known as the S.A.I.D. Principle (Specific, Adaptations, to Imposed Demands), states that the metabolic or physiologic changes that your body undergoes are specific to the muscular, cardio-respiratory, and neurologic responses that a particular exercise activity requires.
Rate of Perceived Exertion
- ways to monitor and adjust physical exertion levels
- health benefits of different physical activities
- how to participate in different types of physical activities, including individual and dual activities, rhythmic activities, games, and outdoor activities
Physical literacy
- Refine and apply movement skills in a variety of physical activities and environments
- Apply and refine a variety of movement concepts and strategies in different physical activities
- Apply methods of monitoring and adjusting exertion levels in physical activity
- Demonstrate safety, fair play, and leadership in physical activities
- Identify and participate in preferred types of physical activity
Healthy and active living
- Participate in physical activities designed to enhance and maintain health components of fitness
- Explain how developing competencies in physical activities can increase confidence and encourage lifelong participation in physical activities
- Plan ways to overcome potential barriers that affect participation in physical activities
- Critically analyze and explain health messages and investigate their potential influences on health and well-being
- Pursue personal healthy-living goals by setting goals, planning how to achieve them, and reflecting on ongoing progress
- Analyze how health-related decisions, such as those related to healthy eating, substance use, and sexual health, support the achievement of personal healthy-living goals
