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71 Cards in this Set
- Front
- Back
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what are the positions in basketball |
guards, forwards, and a center |
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what is traveling in basketball |
if a player has the ball and moves their feet without dribbling |
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what are the different kind of passes in basketball |
*chest pass - most common *bounce pass *baseball or overhead pass |
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how many points is a free throw in basketball |
1 point |
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how many points is a field goal inside the 3-point line in basketball |
2 points |
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how many points is a field goal beyond the 3-point line in basketball |
3 points |
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what is the "give and go" in basketball |
the offensive player passes to a teammate, then immediately runs to the basket in order to receive a pass back |
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what are the basic defensive strategies in basketball |
*man-to-man *zone *press |
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what is boxing out or blocking out in basketball |
positioning yourself so that the other team can't get a rebound |
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what is zone defense in basketball |
each defensive person is responsible for a specific area of the court and guards only people in that area |
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what is "charging" in basketball |
the offensive player with the ball bumps into (creates contact with) someone on defense |
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how do you score in Flag Rugby |
*be on or cross the end zone with your flag on *touch the ball to the ground *say "try" |
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when is a "penalty try" awarded in Flag Rugby |
if a try would have been scored if there had been no foul play by the defending team |
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what is a "free pass" in Flag Rugby |
used to start or restart the match from the center of the halfway line (1) at the beginning of each half, or (2) from the touch line at the place where the ball went into touch when the ball goes into touch, or (3) from where the referee makes a mark when an infringement has taken place |
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in Flag Rugby, how many points is a try worth? |
5 points |
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In Flag Rugby, when a ball carrier has his flag removed what must they do? |
*stop running *pass the ball immediately (within 3 steps or 3 seconds) *replace the flag onto the flag belt *rejoin the game |
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In Flag Rugby, what must the tackler do once they remove a ball carrier's flag? |
*stop *hold the flag above their head *shout "Tag!" *Return the flag to the ball carrier *Rejoin the game |
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In tennis, what is the "ready position" |
*feet pointing towards the net *weight on balls of feet *knees bent *racket shoulder length in front |
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what is the most common grip in tennis |
the "handshake" grip |
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what is the "face" in tennis |
the hitting surface of the racket where the strings are |
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what are ground strokes in tennis |
these are hits made after the ball has bounced
(include forehand and backhand strokes) |
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what are forehand strokes in tennis |
strokes where the front of the hand leads the swing |
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what are backhand strokes in tennis |
strokes where the back of the hand leads the swing |
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what is the purpose of the serve in tennis |
it puts the ball in play - players get 2 tries to make a legal serve |
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What is an "ace" in tennis |
a serve that a receiver is unable to return |
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what is a "rally" in tennis |
a series of good hits back and forth |
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How many points are there in a game of tennis |
4 points |
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how many games are there in a set of tennis |
the best of six games (must win by two) |
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In a game of tennis, how are the points scored |
0 points = "love" 1 point = 15 2 points = 30 3 points = 40
if there is a tie at 40-40, it is called "deuce". A player must win by TWO to win at deuce |
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What are differences between TRACK events and FIELD events |
Track events - sprints, long distance running, relays (mostly running)
Field events - throwing (shot put and discus), jumping (high jump, long jump, pole vault) |
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Main components of the long jump |
*the approach run *the last two strides (prepares for takeoff) *take off *landing *a foul takes place if your foot goes over the line at the jump point |
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what are relay races |
races where a baton is passed between runners within a passing zone |
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what are sprint races |
short running events that require maximum effort over a certain distance |
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different types of training for running |
*Aerobic running *Anaerobic running *Interval training |
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Aerobic running |
running done at low-intensity speeds (middle to long distance running) |
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Anaerobic running |
running done at great-intensity speeds (sprints) |
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Interval training |
running training that includes 4 variables:
(1) the number of repetitions (2) distance (3) tempo of run (4) rest interval |
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Orienteering |
finding your way using a map or compass |
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Cardinal directions |
North, south , east, and west |
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What direction does a compass point? |
North (360 degrees) |
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How much time every day do teenagers need for physical activity |
60 minutes |
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benefits of physical activity |
*physical *mental *emotional *social *reduce high blood pressure *control weight *relieve stress *prevents injury |
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FITT |
Frequency - how often you exercise Intensity - How hard you exercise Time - How long you exercise Type - what kind of exercise |
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Overload |
Increasing one or more of the FITT variables |
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Progression |
gradually adding to the FITT variables |
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Specificity |
exercising specific muscles for a certain task |
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Aerobic exercise |
continuous exercise at moderate to high levels of intensity for EXTENDED PERIODS OF TIME (long distance running, singles tennis, swimming laps) |
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Anaerobic exercise |
BRIEF strength-based training (sprinting and weight training) |
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Heart rate |
how fast your heart beats |
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Resting Heart Rate |
heart rate level when the body is at rest |
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Target heart Rate |
heart rate level at which the body is receiving the greatest benefits of exercise |
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Maximum heart rate |
the highest heart rate an individual can safely achieve through exercise stress and depends on age |
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cardio-respiratory fitness |
the ability of the heart and lungs to supply oxygen to the body
assessment - Fitnessgram PACER |
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muscular endurance |
the ability to use the same muscles for a long period of time
assessment - Fitnessgram push-ups and curl-ups |
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flexibility |
the ability to move joints and muscles through a full range of motion
assessment - Fitnessgram Sit and Reach |
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Muscular strength |
the force that a muscle can exert during a single contraction |
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body composition |
the percentage of muscle, fat, and bone and other tissues in the body
assessment - BODY MASS INDEX (BMI), which measures the ratio of height and weight |
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purpose of assessment |
to determine levels of fitness, strengths, and weaknesses in order to develop goals and create a personal fitness plan |
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goal setting |
S-M-A-R-T should be: Specific Measurable Attainable Reasonable Timely |
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Agility |
the ability to maintain control while changing direction |
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Balance |
the ability to keep the body in a steady position while standing or moving |
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coordination |
the skillful and balanced movements of body parts at the same time |
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power |
the ability to perform with strength at a rapid pace |
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reaction time |
the amount of time it takes to start a movement once your sense signal the need to move |
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speed |
the ability to perform a movement in a short period of time |
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MyPlate Food Groups |
Fruits Vegetables Grains Protein Dairy |
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MyPlate eating suggestions |
*half the plate should be fruits and vegetables *switch to skim or 1% milk *half the grains should be whole *vary protein choices *cut back on foods with heavy fat, sugar, and salt |
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heat cramps |
painful, brief muscle cramps that occur during exercise in a hot environment Caused by dehydration |
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Heat exhaustion |
a heat illness caused by the body overheating.
Symptoms include heavy sweating, dizziness, weakness, rapid pulse |
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Heat stroke |
heat illness caused by body's inability to regulate its temperature
Symptoms include hot DRY skin, lack of sweat, hallucinations |
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dehydration |
excessive loss of body fluid |
