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133 Cards in this Set

  • Front
  • Back
Body Awareness
(Proprioception)
Important aspect in the cognitive, social, and physical development of children.
Exercises that help children become aware of their physical body include:
Shape
Balance
Quality
Space
Exploring
Shape
Instruction in conceptes of how the body can form different shapes. "Stand like a pole."
Balance
Instruction in concepts of balance in the body. Balance on one foot. Form a tripod with your body.
Quality
Instruction in the concepts of speed, contrast, force, and relaxation. How fast or slow can you move. Tense one part of your body.
Space
Instruction in concepts of sharing space with others. Run in a zipzag fashion without bumping into others. Do warm up exercises one arm's length apart.
Exploring
Instruction in the concepts of moving over, under, around, and through, and leading with certain body parts. Lead with your head when walking.
Locomotor Skills
Basic movement skills that are performed in different directions and at different speeds; Foundation of gross motor coordinating, involving large and small muscle movement. Walking, running, jumping, skipping, leaping, galloping, and sliding.
Jumping
Creates activity-specific muscle strength and agility.
Requires body to leap with both feet and to land with both feet. Arms can be used to create an upward momentum and then create a downward motion that helps balance the landing. Knees bend at the landing to act as shock absorbers.
Order of impact is balls of feet followed by the heels.
Skipping
A series of step hops completed with alternate feet.
Have students take a step and a small hop on the same foot and then ask them to shift to the other foot. set a goal of smoothness and rhythm, rather than speed and distance.
Galloping
Forward directional movement. As the lead foot steps forward, the back foot steps up to meet the lead food.
Sliding
Movement on one side of the body; a one-count movement; as the leading foot steps to the side, the other foot quickly follows.
Done on the balls of the feet while shifting weight from the leading foot to the trailing foot.
Nonlocomotor Skills
Static movements-performed while standing in one place. twisting, turning in place, bending, swaying while moving toward or away from the body center, raising or lowering parts of the body, or stretching in place.
Body control
Flexibility and balance
Range of movement is around the bodya's joints and surround muscles-often used in warm- up exercises.
Stretching
The most valuable of all nonlocomotor movements; carries body parts away from the body's center core and moves joints and muscles through a range of movements.
All PE activities should begin with a stretching warm-up exercise.
Stretching is necessary for maintaining and increasing flexibility.
Ask children to stretch as far as is comfortably possible while keeping their movement smooth.
Twisting
1. Rotation of a body part around its own long axis, such as turning the head on its neck or wrapping the arms around the body.
2. Twisting is different from turning in that twisting involves movement around a body part.
3. Instruction should include asking children to twist as fully as is comfortably possible, and then to twiest in the opposite direction while holding the supporting body parts steady.
Pushing
1. A controlled, forceful action performed against an object. It moves the body away from the objects while applying force.
2. Pushing should exert force with steady, even, and controlled effort. The student accomplishes this action by broadening and supportinf the base of the body while placing the body in a forward stride position.
3. Teacher should insruct students to maintain a resonable alignment in their back as the body builds up force.
Object manipulation Skills
1. Comlex motor patterns that are basic to specialized suports and are performed with some kind of object (bal, bat).
2. Requires hand-eye or foot-eye coordination and requires developmentally appropriate gross and fine motor abilities.
3. Throwing
4. Catching.
5. Kicking
6. Striking
(Juggling)
Throwing
1. Requires object to be propelled into space. Movememnt force originates from flexing the hip and moving the shoulder forward while extending the elbow.
2. Primary school children should start with tossing beanbags before entering the stgages of throwing a ball with accuracy.
3. Teachers should allow children to practice throwing a variety of objects that have varying weight and size. This helps children to understand how different objects can travel at different velocities.
Catching
1. Involves using the hands to sttop and control a moving object. Requires mature hand-eye coordination.
2. Children often fear being hit by the object, so early instruction can begin with beach balls, balloons and fleece balls.
3. As children develop gross and fine motor abilities, instruction should include reducing the size of the object to catch-helps perceptual abilities.
4. Practice should involve balls that bounce up from the flear to teach rebound angles.
Kicking
1. Striking action performed by the feet.
2. Instruction should include reducing the size of projectile object as skill levels develop.
Punt Kicking
Ball being dropped from the hands and kicked before it hits the ground.
Place Kicking
Placing the ball on the ground and kicking it from the stationary position.
Soccer Kicking
Requires an extension of the hip to increase the range of motion.
Striking
1. When an object is hit with an implement such as a bat, racket, or the hand.
2. Involves the movement of the body to create the force necessary for the maximum speed of the object.
3. Instruction should include practice on stationary objects in primary grades before children can progress to moving objects. T-Ball
Biomechanics
1. Motion
2. Newton's First Law
3. Newtons's Second Law
4. Newton's third Law
5. Gravity
6. Friction
Motion
The awareness of body movements can be associated with force, acceleration, and velocity as they relate to maximum effort. THe force of the energy in the body causes change in physical motion.
Motion
In Biomechanics, the awareness of body movements can be associated with force, accelelration, and velocity as they relate to maximum effort. The force of the energy in the body causes change in physical motion.
Newton's First Law (BioMEch)
When an object is in motion it will remain in motion until there is an outside force that acts upon it. When a basketball is thrown-many outcomes.
Newton's Second Law (BioMEch)
Relationship between an object's mass, acceleration, and applied force.
Students compare the difference between throwing a ball from sitting in a chair to throwing a ball standing up. The force of the entire body in motion should produce an accelerated velocity that results in a force producing movement to achieve the desired result of the ball reaching the hoop.
Newton's Third Law (BioMec)
If one object exerts a force on a second object, the second object exerts and equal force on the first object by in the opposite direction.
When a baseball player uses a bat to hit a pitched ball, the force with which the bat hits the ball (an angle) causes the ball to move in an equal and opposite force and direction.
Gravity
The body has a balanced base of support and is affected by height, postion, and changing movements. During movement and exercise activities, the body adjusts to maintain its stability.
Friction
Resistance of motion of two moving objects. I.e. When children play kick ball on grass, the ball may move more slowly than when they play kick ball an asphalt.
Elements of Movement
1. Space
2. Shape
3. Time
4. Force
5. Flow
6. Rhythm
Physical Fitness
Ability to carry out tasks with vigor and alertness.
cranium
Bones of the head
Clavicle
Collar bone
Femur
Upper leg bone
Humerus
Upper arm bone
patella
Knee Cap
Scapula
Shoulder blade
Sternum
Breast Bone
Tibia
Inner Bone of the lower leg
Ulna and Radius
Lower arm bones
Abdominals
Stomach muscles
Biceps
Top muscles of the Upper arm
Deltoids
Shoulder Muschles
Gastronomies
Calf muscles
Gluteus Maximus
Buttock Muscles
Hamstrings
Back thigh muschles
Quadriceps
Front muscles of the thigh
Triceps
Underneath muscles of the upper arm
Muscular Strength
Amount of force exerted with muscles. Muscular movements can be isometric with no visible movement (Static) or isotonic with signs of movement (dynamic).
Endurance
The ability to sustain physical effort for long periods of time. Helps children perform fitness activities without excessive fatigue.
Flexibility
The movement which joints and muscles move through a full range of motion; helps students to retain a full range of movement, prevent injury from fitness activiites, and improve posture
Body Composition
The proportion of body fat to lean body mass. Measured by the thickness of selected skin folds.
Cardio-Respiratory
The ability of the heart, blood vessels, and respiratory system to sustain work by delivering oxygen and nutrients to the tissues of the body over a period of time. During aerobic activity there is an integrated functional capacity of the heart and lungs, the vascular system, and the muscles to expend energy as the oxygen in the body is given maximum oxygen uptake.
Calculate your Target Heart Rate
220 - (your age) x 70% to 85%
Max Heart Rate = 220 - your age.
Lower Limit Threshold = 70% of MHR
Upper Limit Threshold = 85% of MHR
Target heart Rate 70% to 85% of your MHR
Resting Heart Rate: Heart taken while standing still - average of three heart rates taken before getting out of bed in the morning.
FITT Guidelines
Frequency, Intensity, Time, Type
Help to create fitness activities.
Frequency
How often does the activity occur? (Number of sessions that it might take to achieve the desired results.)
Intensity
How difficult is the activity level (mild to moderate)?
Gives an indication of how difficult the activity might be. I can guide instruction. Always remember to monitor cardio-respriatory exertion.
Time
How long does it take to perform the activity?
The duration of the activity is dependent on the intensity and type of activity.
Minimum aerobic activity 8- 10 mins.
Ideal aerobic time should be a t least 20 mins. during an 1 hour activity.
Type
What kind of activity?
Teachers should focus on activities that will help them achieve their desired instructional goals.
Should include: warm up, strength development, aerobic activity, and a cool down.
All Physical Education Instruction should include the following
1. Establish a safe Environment emotionally and physically.
2. Include Class Management
3. Employ effective Teaching Behaviors-refers to the decisions that teachers make regarding the use of time and their interaction with students.
Transfer Learning
Encourage Practice
Sample Classroom Fitness Activity
1. Warm Up
2. Instructional Component
3. Physical Activity
4. Cool Down
5. Discussion and Evaluation
All Activities should be safe, enjoyable, inclusive and developmentally appropriate.
Average Physical Changes in Children
1. Rapid growth from infancy to early childhood.
2. Slow steady growth in middle childhoold.
3. Rapid growth spurts during puberty.
4. Gradual measured, Slow growth during adolescence.
Gender differences in growth
Boys: Growth spurt spans the ages of 13 - 15 and can be as much as 3.5 in. per year.
Girls: 11 -13 and can be 3 inches per year.
Boys develop broader shoulders, and girls develop broader hips.
Self Responsibility
Promoting responsibility for one's self, including self-appraisal.
Goal Setting
Setting and achieving realistic, personal fitness goals; including goals that are progressively more varied at different skill levels.
Group Interaction
Fostering social concepts of supportive learning as a group or team; working together form group decisions, respecting the sport rules, and exhibiting good sportsmanship.
Social Aspects of Physical Education
1. Team Activities
2. Self Responsibility-health related fitness
3. Social Interaction-learn empathy
Cardiovascular Fitness
1. Strength and power
2. Endurance
3. Movement and speed
4. Flexibility and agility.
Aerobic Exercise
1. Requires large amounts of oxygen and when done regularly will condition the cardiovascular system.
2. Must be continuous and rhythmic.
3 Must exercise major muscle groups and burn fat as an energy sources
4. Must last for 20 minutes at individuals target heart rate.
5. Walking, running, swimming, jumping rope, bicycling
6. Involves both muscle contraction and movement of the body.
Ball and socket joints
Shoulder and hip
Hinge joints
Knee
Pivot Joints
Head and spine
Gliding joints
Carpal and Tarsal bones.
Angular Joints
Wrist and Ankle
Partially moveable Joints
Vertebrate
Immovable Joints
Bones of the adult cranium
Volleyball
1. 6 players
2. Two out of three games
3. Winner scores 25 points with margin of 2.
Basketball
1. 5 players
2. Most points at the end of the game wins
Softball
1. 9-10 players. Most runs at the end of innings win
Field Hockey
1. 11 Players
2. Most goals wins
Flag Football
1. 9 - 11 players (can be modified to fit ability and size of class.)
2. 6 pts. for touchdown, one or 2 for a point after and 2 for a safety.
Tennis
1. Either doubles or singles
2. 4 points-15, 30, 40 and game.
3. Tie at 40-deuce
4. Winner must win by a margin of 2
5. Love means 0 points in tennis
Badmitten
1. Either doubles or singles.
2. Winner in doubles 15 pts, singles, 21 by a margin of 2
Table Tennis
1. Doubles or singles
2. 21 pts. by a margin of 2.
Shuffleboards
1. Doubles or singles.
2. 50, 75, or 100 pts
3. Determined by participants before the game begins.
Complex Carbs.
1. Should compromise at least 1/2 the diet
2. Primary and most efficient source of energy.
3. Veggies, fruit, high fiber breads and cereal.
Proteins
1. 1/5 of the diet
2. Builds and repairs the body
3. Beans, peas, lentils, peanuts, Meat.
Cholesterol
1. Some cholesterol is essential for body to function properly.
2. Vital for brain and creation of certain hormones
3. Cholesterol is produced in the liver.
4. High Density Lipoproteins can be raised by exercise
Vitamin A
1. Needed for normal vision, prevention of night blindness, healthy skin, resistance to disease, and tissue growth and repair.
2. Spinach, carrrots broccoli and other dark green or yellow orange fruits and veggies; liver, plumes
3. Fat soluble.
Vitamin D
1. Fat soluble
2. Promotes absorption of calcium and phosphorus, and normal growth of healthy teeth, bones, and nails
3. Sun, halibut, liver oil, milk products, mackeral, salmon, tuna.
Vitamin E
1. Fat Soluble
2. Protects cell membranes, improve elasticity in blood vessels, may prevent formation of blood clots and protect red blood cells
3. Wheat germ, sunflower seeds, raw wheat, almonds, pecans, peanut oil, and cod liver oil.
Thiamin/B1
1. Functiong of nerves, muscles, growth, and fertility.
2 Production of energy, appetite, and digestion.
3. Pork, legumes, nuts, enriched and fortified whole grains, and liver
Riboflavin/B2
1. Aids in the production of red blood cells, good vision, healthy skin and mouth tissue, and production of energy.
2. Lean meat, dairy products, liver, eggs, enriched and fortified whole grains, and green leafy veggies.
Niacin/B3
1. Promotes energy production, appetite, digestive and nervous system, healthy skin and tongue.
Pyridoxine/B6
1. Red blood cell formation and growth.
2. Liver, Beans, Pork, fish, legumes, enriched and fortified whole grains and green leafy veggies
Vitamin B12
1. Healthy nerve tissue, energy production, utilization of folic acid and aids in the formation of healthy red blood cells
2. Dairy products, liver, meat, poultry, fish, and eggs.
Vitamin C
1. Promotes healing and growth, resists infection, increase iron absorption and aids in bone and tooth formation/repair.
2. Citrus fruits, cantaloupe, potatoes, strawberies, tomatoes, and green veggies.
Sodium
1. Normal water balance inside and outside cells; blood pressure regulation and electrolyte and chemical balance
2. Salt, processed foods, bread and bakery products.
Potassium
1. Volume and balance of bodily fluids; prevents muscle weakness and cramping
2. Citrus fruits, leafy green veggies, potatoes, and tomatoes
Zinc
1. Taste, appetite, healthy skin and wound healing.
2. lean meant, liver, milk, fish, poultry, whole grains cereals, and shellfish.
Iron
1. Red blood cell formation, oxygen transport to the cells and prevents nutritional anemia
2. Liver lean meats, dried beans, peas, eggs, dark green leafy veggies and whole grain cereals.
Calcium
1. Strong bones, teeth, nails, muscle tones, and prevents osteoporosis and muscle cramping
2. Milk, yogurt, dark leafy veggies.
Phosphorus
Regulates blood chemistry and internal processes, strong bones and teeth
2. Meat, fish, poultry, and dairy products
Magnesium
1. Energy production, normal heart rhythm, nerve/muscle function and prevents muscle cramps.
2. Dried beans, nuts, whole grains, bananas, and leafy green veggies
Principle of Overload
Increasing the amount of work done or reducing the period of time in which the same amount of work is accomplished.
Principle of progression
Based on the concept of overload of a specific muscle group must be increased systematically over time
Principle of specificity
The improvement in the various aspects of fitness specific to the type of traing and to the muscles being exercised.
Principle of individuality
Each student improves in level of fitness at ones own individual rate
Specialized movement stage
The period of sport skill aquistion beginning with children who have attained mature fundamental movement patterns and continuing throughout life.
Transition stage
Characterized by a high degree of interest in many sprts limited movement ability in any specific sport (Occurs when students from about 7 - 10 yrs of age.)
Application Stage
Characterized by the application of skills and knowledge of the game participation in the sport itself, usually competitive or recreational setting. 11 -13 yrs old.
Lifelong utilization statge
Based on previous fundmental skill and spry stages and continued throughout life. individuals select activities which the wish to pursue.
Isometric
Static strength training
Length of the muscle does not change and there is no visibile movement.
Exercises designed to isolate specific muscle groups.
Planks
Isometric Push-ups.
Isotonic exercise
Active exercise with out appreciable change in the force of muscular contraction with shortening of the muscle
Use of weights or heavy calisthenics.
Principles of Fitness Development
1. Principle of Overload
2. Principle of Individuality
3. Principle of Diminishing Return
4. Principle of Specificity
5. Principle of Reversibility
6. Rest and Recovery Principle.
Principle of Overload
In order to see an improvement in fitness, the dose of physical activity myst exceed that to which the individual is already accustumed-Controlled by the FITT principle.
Principle of Individuality
Individual response to physical activity is highly heterogenous. No 2 individuals will respond in exactly one dose of physical activity.
Principle of Diminishing return
The ratre of fitness improvement dininishes over time as fitness approaches its ultimate genetic potential.
Principle of Specificity
Improvements in physical fitness are specific to the demands or characteristics imposed y the physical activity.
How you exercise should be specific to your goals
Principle of Reversibility
Any improvements in physical activity is entirely reversible .
Use it or lose it
Rest and Recovery Principle
A day of rest between training workouts.
Lateral Deviation
Movement to the side; Horizontal distance between the point of impact.
Fitnessgram Assessment
A fitness assessment and reporting program for young youth.
Physical fitness tests and assess aerobic capacity, muscular strength, muscu.ar endurance, flexibility and body composition.
Scores are compared to health and fitness zone standards to determine students overall fitness and suggests areas of improvement.
Basal Metabolic Rate (BMR)
the rate at which energy is used by an organism at complete rest, measured in humans by the heat given off per unit of time and expressed as calories released per kilogram of body weight.
How many calories you would burn if you were to do nothing but rest for 24 hours.
Decreases as you age.
Body Mass Index
A number calculated from a person's weight and height; a reliable indicator of body fitness.
Sports Developed in US.
Basketball
Softball
Baseball
Volleyball
American Football
Agility
The ability to move and change direction and position of the body quickly and effectively while under control.
Having the power to be able to move your body quickly and easily with control.
5 components of Physical Fitness
Cardiovascular Fitness
Muscular strenghth/aneriobic exercise
Muscular Endurance
Flexibility
Body Composition
Anaerobic Exercise
High intensity muscular activity that lasts for short periods of time.
Helps prevent health problems.
Builds and maintains lean muscle mass
Increases bone strength and density
Reduces body fat
Reshapes body and improves appearance.
Rotational Motion
Movement about the axis. The force does not act throu the center of mass, but rather its off-center and this results in rotation.
Gymnastics
Diving
Calisthenics
Exercise consisting of a variety of simple, often rhythmical movements, generally using multiple equipment or apparatus.
Increases body strength and flexibility movements such as bending, jumping swinging, twisting or kicking using ones body wight for resistance.
Jumping jacks
Sit ups
Crunches
Pull ups
push ups