pe sg revision ku notes
TRANSCRIPT
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DRAFT
STANDARD GRADE
PHYSICAL EDUCATION
KNOWLEDGE AND UNDERSTANDING
REVISION NOTES
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STANDARD GRADE PHYSICAL EDUCATION
KNOWLEDGE AND UNDERSTANDING COURSE STRUCTURE
SECTION 1 ACTIVITIES
AREA A - Nature and Purpose
Concepts
Nature and Purpose
Creativity
Principles of play
Tactics
AREA B - Official/Formal and Unwritten Rules
Concepts
Rules
Conduct and Behaviour
Scoring
Adaptation
Small Sided Games
AREA C - Roles and Functions
Concepts
Roles and Responsibilities
Personal Qualities
Physical Qualities
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SECTION 1 ACTIVITIES
AREA - A NATURE AND PURPOSE
The different nature of Activities
Different activities can suit different people in relation to age, gender, level of
fitness and physical qualities.
Participating in activities can have different social and physical benefits.
Activities can be; team or individual, competitive or non-competitive, directly
or indirectly competitive, subjective or objective, indoor or outdoor, time
limited or have no time limit.
Different activities require performers to run, jump, kick, throw, strike objects,
rotate or stretch.
Examples of activities
Activity People suited
to
Social or
Physical
benefits
Type of activity Action used
Bowls
(team or
individual)
Older /all Leisure, Can be individual or team/
directly competitive/indoor
or outdoor/objectively scored
no time limit
Throw
American
Football
(team)
Male/Young
/Fit
Fast/Strong
Competition Team/outdoor/directly
competitive/objectively
scored/time limited
Jump/kick
/throw/stretch
Netball
(team)
Female/fit/fast Competition /
fitness/
Team/indoor/directly
competitive/objectively
scored/time limited
Jump/throw/
stretch
Jogging
(Individual)
All Fitness/
relaxation
Individual/non-competitive/
outdoor/not scored/no time
limit
Run
Golf
(team or
individual)
All Fitness/
relaxation
Individual or team/directly
competitive or non-
competitive/outdoor/
objectively scored/no time
limit
Strike a ball
Athletics
High jump
(Individual)
Young/fit/tall Competition/
fitness/
Individual/indoor or
outdoor/indirectly
competitive/objectively
scored/no time limit
Run/jump
/stretch
Dancing
(individual)
All Leisure/fitness Individual/indoor/indirectly
competitive or non-
competitive/subjectively
scored/no time limit
Run, jump,
kick, rotate,
stretch
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CREATIVITY
What is meant by creativity
Creativity is the ability to create a movement or react to a situation in a unique,unusual or unexpected way.
Use of Space, Weight, Flow and Time in team and individual activities
In aesthetic activities such as dance, ice skating and gymnastics marks are
awarded to your performance based on its level of difficulty and your use of
space, weight, flow and time to be creative.
In team activities such as basketball, football and hockey, by quickly transferring your
weight you can create time and space in which to perform skills smoothly (flow).
Examples of Creativity in performance using Space, Flow, Time, and Space
Activity Skill or situation What you did to be
creative
Effect of creativity on
performance
Gymnastics
(individual)
Performing a
gymnastics
sequence
I linked a number of skills
together in an unusual
way so that it flowed and
I did not stop during my
sequence
My performance was
different and unusual and
had rhythm and flow and I
was awarded high marks
Basketball(team)
Jump shot fake I faked a jump shot andwhen the defender jumped
up to block, I transferred
my weight quickly down
and dribbled around him
to score with a lay-up
I created the time andspace to dribble around him
and I could flow smoothly
into a lay-up and score a
basket
Badminton
(individual)
Pretend to play
an overhead
clear but play a
drop shot instead
I disguised my shot so
that my opponent thought
I was going to play an
overhead clear but slowed
down my weight transfer
and the speed of theracket head to play a drop
shot
My opponent started to
move to the back of their
court and then could not
reach the shuttle which
landed in the space I had
created in the front of thecourt and I won the point
Football
(team)
Faking when
dribbling
I pretended move to my
left but quickly
transferred my weight to
go to the right to dribble
past the defender
My opponent moved to
their right and I created
space and time to move
around him/her to cross the
ball
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Examples of how you stopped Opponents Creating and Using Space
Activity Skill or situation Actions of your opponent How you stopped your
opponentBasketball
(team)
Attempted jump
shot fake by
opponent
My opponent faked a
jump shot and quickly
brought the ball down to
try and dribble into the
space he/she had created
to score a basket
I put my hands up to block
the ball but did not jump
up, so that I could react
quickly to transfer my
weight down to stop
him/her from having time
to move into the space
Badminton
(individual)
Attempted drop
shot fake by
opponent
My opponent faked to
perform an overhead
clear but transferred their
weight more slowly to
slow down the racket
head to perform a drop
shot into the space they
had created at the front of
my court
I anticipated the fake and
did not move to the back of
my court so that I could
move quickly to the shot
played to the front of my
court to have time to play
an attacking shot
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PRINCIPLES OF PLAY
What is meant by width in attack
Spreading your attacking players across the width of the pitch/court, to spread out the
defenders to create space.
What is meant by depth in attack
Positioning players behind your first line of attack, to play the ball back to, if no
forward movement is possible, to create a scoring opportunity or to provide cover.
What is meant by delay in defence
Slowing down your opponents attack, by backing off your opponent, or by holdingyour positioning in front of them.
What is meant by depth in defence
Having a defender behind the defender who moves to oppose the attacker with the
ball, in case he/she is beaten.
What is meant by width in defence
Spreading your defenders across the width of the pitch/court to effectively cover all
areas of the pitch/court when your opponents have possession.
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Application of Principles and Effect on Performance
Activity Principle of Play How Principle is
Applied
Effect on Performance
Football Width in attack We played with two
wingers, one playing
wide on each wing and
a centre forward in the
middle
Our opponents
defenders had to move
out wide to cover our
wingers which made
space in the middle for
our centre forward to
move into, to run onto
passes played through
the middle
Badminton
doubles
Depth in attack When one player
attacks or plays a shot
in the front court the
other player moves
behind him/her into the
backcourt to cover for
the return shot
Even if our opponents
can return the shuttle,
one player is ready to
attack the shuttle again,
to keep our opponents
under pressure
Hockey Delay in defence As the attacker dribbled
the ball at me, I moved
back to keep a metre
between us and angled
him/her onto theirweaker side
I was able to slow down
my opponents dribble so
that he/she could not get
past me, which gave my
team mates time toorganize our defence
behind me.
Basketball Depth in defence We played a 2-1-2 zone
defence and always had
a defender behind the
defender marking the
attacker in with the ball
Even if the player in
possession managed to
get past the first
defender he/she would
immediately be
pressured by the second
defender behind and be
unable to shoot
Football Width in defence We played with fourdefenders spread across
the pitch when our
opponents had
possession of the ball
Our opponents couldnot get passed our full
backs to get behind us
and they had to play
high crosses into the
box which our tall
centre half won easily
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Tactics adopted to overcome these principles of play
Activity Principle of
play
Actions of our
opponents
Tactic used to
overcome
Effect on
performanceBasketball Width in attack Our opponents
played a player
wide in each
corner when
attacking against
our 2-1-2 zone so
that they could get
unopposed shots
scoring many
baskets
We changed our
defence to man-
to-man so that
each player was
always covered
We could put
immediate pressure
on the receiver which
stopped our
opponents from
scoring unopposed
from long range
Football Depth in attack Our opponents
wingers were
getting the ball to
the bye-line and
cutting it back for
midfield players to
run on to get a shot
at goal/score
Our midfield
players had to
track the runs of
their opponents,
so that they could
immediately
tackle them if the
ball was cut back
to them
Their midfield players
could no longer get shots
at goal from cut backs
without being
immediately tackled
which reduced the
number of shots they
got at goal
Hockey Delay in
defence
My opponent was
slowing me downand forcing me out
wide when I tried
to dribble past him
I played a
one-two passwith a team mate
and ran past my
opponent to
receive the return
pass
We could quickly get
the ball behind thedefender to get a shot
at goal
Basketball Depth in
defence
Our opponents
played a 2-1-2
zone defence so
they always had
depth behind the
ball
We positioned
our best shooters
wide in each
corner when
attacking and
passed the ball tothem
They were able to get
unopposed shots at
the basket scoring
many points
Football Width in
defence
Our opponents
played in a 3-5-2
formation with
three players
spread across the
back
We played the
ball low through
the gaps in their
defence for our
fast centre
forward to move
on to
Our centre forward
was able to run into
space away from the
defenders on to the
passes to get shots at
goal/score
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TACTICS
Definition of a Tactic
A Tactic is a plan that is made before you start playing in a game which considers your own or
your opponents strengths and weaknesses.
Tactics can be devised in relation to your/your teams physical qualities or your opponents.
Tactics devised which consider Physical Qualities
Activity Physical
Quality
Role or
Position
Tactic Effect on performance
Basketball Tall Centre High pass played into the
centre close to the basket
The centre won the
ball in the air and scored a
basket
Badminton Slow Opponent Play the shuttle to the front
of my opponents court and
then play the next shot to the
back of his/her court
Because my opponent is slow
they fail to get back to play
the second shot and I win the
point
Tennis Powerful N/A Whenever the ball is
played up by my opponent I
hit powerful smashes
back at them
They were unable to return
the ball and I won the
points
Football Fast Winger Pass played into space on the
wing behind the defender
The winger was faster than
the defender and got to theball first to cross the ball into
the box
Tactics can be changed during games for a number of reasons;
Your tactics are not working .
Your opponents are not performing the way you expected them to.
Your opponents change their tactics. You are losing near the end of the game and need to score.
You are winning near the end of the game and want to hold on to your lead.
You have had a man sent off.
You have a man injured.
Your tactics were not working due to the conditions.
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Tactics which are changed during games
Activity Strength
Weakness
Phys. Qu.Situation
Starting
Tactic
Reason
Tactic
chosen
Reason
Tactic
failed/actiontaken by
opponents
Change to
Tactic
Effect on
performance
Badminton Opponent
is slow in
getting to
the rear of
the court
Play
shuttle
high to
rear of
opponents
court
To force
a weak
return
from
opponent
which
can be
attacked
My shots
were falling
short in the
mid-court
and my
opponent
could smash
them
I played the
shuttle to
the front of
my
opponents
court
My opponent now
played the shuttle
up and I could
smash it to win a
point
Football Tall centre
forward
High
passes
played
into the
box
So that
tall
player
can win
the ball
in the air
and
score a
goal
Opposing
centre half
beating
centre
forward in
the air
Play the ball
low into
space for
the centre
forward to
run on to
Because our centre
forward is faster
than the opposition
centre half he/she
got to the ball first
to score a goal
Basketball Losing
game/timerunning
out
2-1-2
Zonedefence
N/A N/A Change to
full courtman-to-man
press
We put our
opponents undermore pressure so
that they made
errors and we were
able to regain
possession and
score baskets to win
the game
Football Losing
game/time
running
out
4-4-2 N/A N/A Take off a
defender
and put on
anotherattacker
and play 3-
4-3
We put more
pressure on our
opponents defence
and we scored agoal to equalise
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Activity Strength
Weakness
Phys. Qu.
Situation
Starting
Tactic
Reason
Tactic
chosen
Reason
Tactic
failed/action
taken by
opponents
Change to
Tactic
Effect on
performance
Badminton Serving High
serve to
rear of
court
To force
opponent
to the
back of
the court
My opponent
was
anticipating
the long
serve and
was setting
up to receive
it further
back in their
court
Short serve
to front of
court
Because my
opponent was
expecting a high
serve they were too
far back in the court
so that I played a
short serve to the
front of the court
and they could not
reach it and I won
the point
Basketball Opponents
bring on
star
outside
shooter
2-1-2
zone
defence
To limit
inside
shooting
star outside
shooter can
receive
passes and
shoot under
no pressure
scoring
consistently
Change to a
box and one
defence
One player can
cover star shooter
man-to-man so that
he/she is under
pressure when
receiving passes or
shooting so that
they do not score
consistently
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Team Activity Football
Physical Quality Tall
Role/Position Centre forward
Tactic High cross into goal area
Reason for choosing tactic
Centre forward can jump high to win the ball in the air.
Effect on performance
Because he can win the ball in the air, he can get a header at goal and score.
Reason for changing tactic
The opposition centre half is jumping higher than our centre forward winning the ball in the air.
Change made to tactics
The ball was played into space for the centre forward to run on to.
Effect of changing tactic
The centre forward was quicker than the opposing centre half and he/she got to the ball first to get
a shot at goal and score.
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Individual Activity Badminton
Physical Quality Powerful
Tactic Powerfully smash the shuttle downwards every time my opponent makes a weak return.
Reason for choosing tactic
My smash was very powerful and my opponent was not good at returning smashes.
Effect on performance
My opponent was unable to return the shuttle and I won the points.
Reason for changing tactic
My opponent was easily returning smashes hit to his/her forehand side.
Change made to tactics
I hit all of my smashes to his/her backhand side.
Effect of changing tactic
My opponent could only make weak returns to smashes played to his/her backhand side and I
could attack them winning many points.
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Offensive tactics
Team Activity Basketball
Offensive tactic Fast Break
Description of tactic
Whenever we gain possession of the ball, we try to pass/dribble the ball up the court as quickly as
possible before our opponents can organize their defence.
Reason for selecting this offensive tactic
So that we can get the ball down the court quickly and score unopposed lay-ups.
Skills that are essential for effective fast break
Rebounding To win the ball to start the fast break.
Passing - To pass the ball quickly up the court before our opponents can organise their defence.
Shooting To score at the end of the fast break.
Importance of communication to Fast Break
We can call out ball when we win the rebound so that our players know that the break is on and
they can run immediately up the court.
How using Fast Break creates space
Because we can react quickly to when the break is on we can get into space behind our opponents to
receive the ball and shoot unopposed.
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Individual Activity Badminton
Offensive tactic Attack all short returns made by opponent and smash the shuttle
Description of tactic
Whenever my opponent plays a weak return I move forward to attack the shuttle
smashing it hard downwards
Reason for selecting this offensive tactic
My opponent was unable to return the shuttle and I won the points.
Skills that are essential for effective Smash
Footwork Efficient footwork is essential for me to move into position to hit the smash
Smash To hit the shuttle downwards hard and fast.
Defensive tactics
Team Activity Basketball
Defensive tactic 2-1-2 zone defence
Description of tactic
We move as a unit covering our own area rather than an individual player and we shift around the
key under the basket in relation to the ball.
Reason for selecting this defensive tactic
So that we can stop our opponents getting inside the key and limit the number of lay-ups they can
do.
Skills that are essential for effective 2-1-2 zone defence
Rebounding To win the ball to after a shot
Footwork to shift quickly and effectively in relation to the ball.
Importance of communication to 2-1-2 zone
By constantly communicating we can tell each other when a player is cutting through our area so that
we can cover them to stop them receiving a pass/shooting.
How 2-1-2 denies opponents space
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Because we are working as a tight unit in the key under the basket our opponents cannot get any
space inside the key to receive passes or shoot.
Individual Activity Badminton
Defensive tactic Whenever I am under pressure I play an overhead clear high
Description of tactic
When I am under pressure I hit the shuttle high and long to drop down between the tramlines at the
back of my opponents court.
Reason for selecting this defensive tactic
So that I can get time to return to the ready position to prepare for my opponents next shot.
Skills that are essential for effective overhead clear
Footwork to shift quickly and effectively to get into a well balance preparation position to play the
clear.
Overhead clear to hit the shuttle powerfully so that it goes high and long to drop down at the rear
of my opponents court.
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RULES
Rules can be official/written orunofficial/unwritten.
Official/written rules are listed in the official rule book of an activity.
Examples of official/written rules
Activity Football
Written/official rule Offside rule
Description of rule
Their must be two players between the receiver and the goal when the pass is made.
Activity - Basketball
Written/official rule 3 second rule
Description of rule
Attacking players are only allowed in the opposing teams zone for 3 seconds when their team has
possession of the ball.
Unofficial/unwritten rules are not written anywhere but are commonly applied and are examples of
good sporting behaviour.
Examples of unofficial/unwritten rules
Team Activity Football
Unwritten/unofficial rule Kick the ball out of play if a player is injured.
Reason for rule So that the injured player can receive medical attention.
Individual Activity Golf
Unwritten/unofficial rule Stand still and keep quiet when players are playing.
Reason for rule So that you do not distract the players making them miss-hit their shot.
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Rules can ensure safety; restrict movement; restrict actions; lead to the development of tactics
or skills and restrict layout and location.
Situation or
category
Activity Rule Reason/Action taken to
avoid breaking rule
Action taken if rule
is broken
Ensuresafety
Football Must wearshin-guards
To protect legs from injuryduring tackles
Player removedfrom pitch until
shin- guards are
put on
Restrict
movement
(team)
Basketball
Attacking team not
allowed in
opposition key for
more than 3 seconds
when in possession
Attacking players must
keep moving through/in
and out of the key
Side ball awarded to
defending team
Restrict
Movement
(individual)
Tennis When serving your
feet must be behind
the service line
You could gain an
unfair advantage if you
are too close to the net
so you must keep your
feet behind the line until
you have served
Footfault called loss
of point or second
service
Restrict
actions
(team)
Hockey When swinging the
stick to hit the ball
near other players
it must be kept below
shoulder height
You could hit someone
near you and injure
them so you must keep
the stick below shoulder
height when hitting
Free hit to defending
team
Restrict
actions(individual)
Badminton You must not hit the
shuttle until it crossesthe net
You may hit your
opponent with the racketinjuring them so you
must make sure your
racket does not cross the
net when you hit a shot
near the net
Point or service
awarded to youropponent
Tactical
development
Soccer Offside rule Defensive team moves
out to catch attacking
team offside so you must
learn to time your run to
be onside when the pass
is played
Free kick awarded to
defending team
Skill
development
Basketball 3 points scored for
shot scored outside
3 point line
Players learn to shoot
jump shots from outside
the 3 point line
3 points awarded for
basket instead of 2
Layout
required by
rules
100 metre
Hurdles
Runner must stay in
lane
Runner leaving his/her
lane may impede/put off
other runners
Runner disqualified
Location
required by
rule
Rugby Rugby must be
played on a grass
pitch
Playing on other surfaces
may cause injury
N/A
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Rules can ensure the smooth running of activities
Team Activity Football
Rule to ensure smooth running Substitutions can only be made when the referee has givenpermission
and the play has stopped.
Reason activity runs smoothly Play is not disrupted by the substitutions and teams can reorganize
as a
result of the substitution before play resumes.
Individual Activity Tennis
Rule to ensure smooth running Players are only allowed a 2 minutes break when changing ends.
Reason activity runs smoothly So that the game is not interrupted for too long causing the players
to
cool down which may result in injury.
Safety Rules can limit your actions and ensure the safety of yourself and others.
Activity Safety rule How actions are limited How safety is ensured
Hockey Stick must be kept below
head height if you are
swinging it near anyone
I must ensure that I keep
the stick below shoulder
height when hitting close
to anybody
I will not hit anybody with the
stick injuring them
Badminton You must not walk
across the court when
someone is playing
You must stay off the
court when not playing
You will not collide with a
player causing injury to them
or yourself
Rugby Teams must not come
together in the scrum
until the referee has
given permission
You must stay upright
ready to engage the scrum
and not go down and
forward until your
opponents are ready
You will not injure any players in
your own team or the opposition
Tennis You must not hit the ballwhen it is on the other
side of the net
I must ensure that if hittingthe ball when close to the
net my racket does not
cross over the net
I will not hit my opponent withthe racket, injuring them
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Safety rules with regard to wearing equipment can ensure safety
Activity Piece of equipment How safety is ensured
Football Shin guards When tackling you will not get an injury to
your legAmerican
Football
Helmet When being tackled you will not get an injury
to your head
Cricket Gloves The batsman must wear gloves so that his
hands do not get struck by the ball when it is
bowled at him
Indoor
Hockey
Ball The ball must not be lifted off the ground as it
may hit a player causing injury
Boxing Mouth guard Boxers must wear a mouth guard so that they
are not injured when punched
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All activities have rules with regard to start/restart; offence/defence; playing area and scoring.
Activity Category
of rule
Rule Action taken as a result of
rule or if rule is broken
Change made to
performance to avoid
breaking ruleFootball
(team)
Start/restart Players must be in
their own half
when the kick off
is taken
Kick is retaken Make sure you stay in
own half until the ball is
kicked
Badminton
(individual)
Start/restart Players feet must be
inside the service
box when serving
Service awarded to your
opponent
Keep both feet inside the
service box when serving
Basketball
(team)
Offence You have 24 seconds
to take a shot at the
basket
Possession/side ball given
to opponents
Take a shot at the basket
within 24 seconds
Boxing
(individual)
Offence You must not strike
your opponent below
the waist
Disqualification Ensure that you only
punch above the waist
Indoor
Football
(team)
Defence One player must stay
in the opponents half
when you are
defending
Penalty awarded to your
opponents
Make sure one player
always stays in the
opponents half
Badminton Defence When defending
against the service
you must not go
beyond the serviceline to be nearer the
net
Point awarded to the
server
Make sure that your feet
are in the service box
when receiving service
Activity Category
of rule
Rule Action taken as a result of
rule or if rule is broken
Change made to
performance to avoid
breaking rule
Football Playing area
(team)
Pitch must not be
waterlogged and the
ball must be able to
roll
Match abandoned N/A
Badminton Playing area
(individual)
There must be no
water/sweat on thecourt
Moisture is wiped up/floor
dried
N/A
Football Scoring
(team)
The whole ball must
be over the line for a
goal to be scored
No goal awarded/play
continues
N/A
Table tennis Scoring
(individual)
You must win the
game by two clear
points
Game continues until one
player is two points ahead
N/A
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Rules can be adapted as you learn or participate
Activity Rule How rule is adapted Why rule is adapted Effect on performance
of rule adaptation
Volleyball(team)
You must notcatch the ball
when playing a
volley
Allow players tocatch the ball in the
volley position
So that you canlearn the volley
position and it gives
you more time
to make a pass
Because you are underless pressure and can
more easily pass the ball
high to a team mate
Basketball
(team)
Opponents can
take the ball out
of your hands
during play
Players are not
allowed to take the
ball out of your
hands during play
To give you more
time on the ball with
less pressure
You are under less
pressure when on the
ball and it is easier to
pass the ball to your
team mates
Badminton
(individual)
You must serve
from below the
height of the net
You can throw the
shuttle up and hit it
over the net
Because you could
not serve underhand
It allowed us to get the
game started and play a
rally
Tennis
(individual)
The ball can only
bounce once in
your court before
you hit it
You can let the ball
bounce twice before
hitting the ball
You are finding it
too difficult to get to the ball
return it after one
bounce
You have more time to
get into position to
return the ball and can
play it accurately over
the net
CONDUCT AND BEHAVIOUR
Good behaviour ensures the safety of yourself and others and that the rules are applied so that theactivity runs smoothly.
Bad behaviour endangers yourself and others and can result in disruption to the activity so that it
does not run smoothly.
Examples of good behaviour
Activity Example of good behaviour Positive effect of good behaviour on smooth
running of the activity
Football
(team)
Kick the ball out of play if a player is
injured
Players can receive immediate medical
attention
Golf(individual)
Stand still when a player is playing adrive
Player is not distracted when playing adrive so that the ball lands on the fairway
Examples of bad behaviour
Activity Example of bad behaviour Negative effect of bad
behaviour on smooth running
of activity
How bad behaviour may be
penalised
Football
(team)
Tackling from behind Opponent could be injured
and opposing team become
angry
Booked or sent off by referee
Tennis
(individual)
Deliberately hit the ball at your
opponent
during a rally
Opponent could be injured
and is likely to become angry
Warning given by umpire and
point awarded to opponent
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SCORING
Activities can be scored objectively or subjectively.
Objective scoring involves counting a score or measuring distance or time. i.e. football, badminton,basketball, 100 metres sprint, high jump, shot putt etc.
Subjective scoring considers the level of difficulty of the performance and is based on a judges
opinion of what a performance looked like.
Examples of subjective scoring
Dance, high board diving, ice skating, ice dancing, gymnastics, synchronized swimming.
In the event of performers being awarded the same number of marks both are declared winners.
Examples of Objective scoring
Activity How scored or winner decidedWhat happens if drawn Activities with similar
scoring systems
Football Most goals scored 30 minutes of extra time
played then penalty kicks
taken
Hockey, handball, lacrosse
Basketball Most points scored Most points scored in
period of overtime wins
N/A
US Football
Most points scored First team to score in
overtime wins
Football golden goal
Table tennis First to score 21 points wins At 20-20 first to get
2 points ahead wins
Badminton
Athletics
100 metres
First to the finish line wins Dead-heat Swimming 100 metres
AthleticsJavelin
Distance thrown Both athletes win Athletics - Shot Putt,Hammer, Discus
Athletics
High Jump
Highest height jumped wins Count back to next highest
height jumped
Athletics Pole Vault
Athletics
Long Jump
Longest distance jumped
wins
Both athletes win Athletics Triple Jump
Golf Player with lowest score
wins
Extra holes are played
until winner is decided
N/A
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ADAPTATION
Adaptation of an activity is when rules, scoring systems, equipment, duration, team size, lay-out, or
playing area are changed to make skill learning or performance easier.
Activity Adaptation Reason for
adaptation
Effect of adaptation on
skill learning
Effect of adaptation on
performance
Tennis Change a large
racket for a
shorter lighter
racket
(Equipment)
Racket is too
heavy and
you cannot
play the shots
effectively
It is easier for me to
control the swing of the
racket and I can play the
shots more easily
I can play my shots with
more power and accuracy
making it harder for my
opponent to return my
shots
Football No offside rule
(Rules)
It is less
confusing for
beginners and
more goals
will be scored
I dont have to worry
about my position in
relation to opponents or
the timing of my runs
and I can concentrate on
learning the basic skills
The game is stopped less
and we get more shots at
goal/score more goals
Basketball Change from
5v5 to 3v3
(Team size)
In 5v5 game I
get fewer
touches of the
ball, less
chances to
score and I am
put under a
lot of pressure
I get more of the ball and
more opportunity to
perform the skills in a
game
I am under less pressure
and have more time, so
that it is easier for me to
pass to my team mates or
shoot at the basket
Football Change from
45 mins. each
way to 30 mins.
each way
(Duration)
Players or
learners tire
towards the
end of the 90
mins. and are
unable to
practice/play
effectively
I am able to keep
performing the skills of
the game well, for the
whole of the practice
match
I can perform the skills of
the game at the best of my
ability for the full match
without tiring
Badminton Change from
only scoring a
point if youwin a rally
when serving,
to whoever
wins the rally
wins the point
(Scoring)
Easier to
Understand
for a beginner
It is less confusing and I
find it easier to keep the
score accurately
N/A
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Activity Adaptation Reason for
adaptation
Effect of adaptation on
skill learning
Effect of adaptation on
performance
Hockey/
Football
Change from
playing on a
full size pitchto playing
game across
half of the pitch
(Playing area
or Layout)
It is easier to
cover
defensivelyand puts less
demand on
my fitness
I get less tired when I am
practising in the game
and I can keepconcentrating on what I
am trying to do in attack
or defence
N/A
SMALL SIDED GAMES
Benefits of small sided games
More touches/possession of the ball.
More chance to perform the skills of the game.
More chances to score goals/points.
Less pressure when in possession.
More time to perform skills when in possession.
Pitch/court less crowded/more space to play in.
Effects of small sided games on skill learning and performance
Team Game Team size Effect on skill learning Effect on performance
Football
Basketball
Hockey
5v5 instead of 11v11
3v3 instead of 5v5
5v5 instead of 11v11
I get more touches of the ball
and more chance to perform
the skills in the game situation
and it is easier to perform the
skills because I have more
space to play in
I have more time and less
pressure when I get the ball
and it is easier to pass to one
of my team mates because the
pitch/court is less crowded
Benefits of practicing using more attackers than defenders
Attacking team always has a free player to pass to.
Easier for attacking team to get a shot at goal/more shots at goal.
Defending team can practice under increased pressure.
.
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ROLES AND RESPONSIBILITIES
Examples of Playing Roles
Football Goalkeeper, midfielder, centre forward, winger etc.
Basketball Centre, forward, guard etc
Netball Goal attack, wing defence, goalkeeper, etc.
Examples of non playing roles
Badminton Feeder, umpire, line judge, coach, etc
Basketball Umpire, timekeeper, etc.
Gymnastics Supporter, observer, teacher, etc.
Role of Attacking player
Basketball/football/netball/hockey Get into space to receive passes, score goals, etc
Role of Defending player
Basketball/football/netball/hockey- Stay close to opponents when they have the ball,
cover runs made by opponent, stop goals from being scored, etc.
Roles of Officials and Non-playing participants
Referee Keep up with the play and apply the rules fairly and firmly.
Line judge Assist the referee by raising his flag to indicate an incident that the
referee had missed/ raise flag if ball is out of play/team offside, etc.
Coach Devise/change tactics, give instructions to team, etc.
Physiotherapist Give medical attention to injured player.
Supporter Help learner perform skill, ensure performer safety.
Situations in which a performer requires assistance from non-participant
Activity Gymnastics
Skill/Situation Learning a headstand
Help given by non-participant - Support
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Benefit to performance The learner was able to hold the balanced position safely,
without falling and being hurt.
Activity Badminton
Skill/Situation Learning a smash
Help given by non-participant Shuttles played up high for repeated practice of
smash
Benefit to performance Learner can improve ability to perform smash
Activity Football
Skill/Situation Coach giving instructions when game is being played.
Help given by non-participant Coach changes tactics during the game
Benefit to performance We overcome our opponents tactics and win the game.
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PERSONAL QUALITIES
Personal Qualities are to do with the mind.
Examples of Personal Qualities
Motivation, determination, courage, concentration, patience, co-operation, fairness,
firmness, leadership, knowledge etc.
Personal
Quality
Activity Role How Personal Quality helps
performance
Cooperation Gymnastics Supporter I helped my classmate to perform a
handstand
Knowledge Football Coach I changed the tactics during the
game to beat our opponents
Concentration Badminton Line judge I was able to stay focused on the
shuttle when it was landing so that I
always gave the correct decision
Leadership Basketball Captain I was able to keep my team mates
motivated so that we won the game
Personal Qualities required by a learner and its effect on learning
Team Activity Basketball
Skill/Situation Lay-up
Personal Quality Concentration
Reason why Personal Quality helps learning
By concentrating I was able to link the dribble to the shooting action effectively, so
that I did not travel when shooting.
Individual Activity Gymnastics
Skill/Situation Headstand
Personal Quality Determination
Reason why Personal Quality helps learning
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I kept trying it over and over again until I could do it successfully.
Personal Quality required by a performer and its effect on performance
Activity Football
Skill/Situation Tackling
Personal Quality Bravery/Courage
Reason why Personal Quality helps performance
I was brave to go hard into a tackle with a bigger player so that I won the ball
Individual Activity Badminton
Skill/Situation Playing against very good opponent
Personal Quality Motivation
Reason why Personal Quality helps performance
I kept trying as hard as I could so that I won the game.
Personal Quality required for a non-playing role and its effect on performance
Team Activity Football
Non-playing Role Referee
Personal Quality- Firmness
Reason why Personal Quality is important
I kept control of the game so that the players played according to the rules.
Activity Badminton
Non-playing Role Umpire
Personal Quality- Fairness
Reason why Personal Quality is important
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Because the rules are applied equally/fairly to both players, they will not argue with
the umpire, making it easier to officiate.
PHYSICAL QUALITIES
Physical qualities are to do with the body.
Examples of Physical Qualities
Tall, small, fast, good eyesight, stamina, powerful, flexible etc.
Physical
Quality
Activity Role/position Skill/Situation Effect on performance
Tall Basketball Centre Rebound
I can jump up higher
than my opponent andwin the ball
Small Gymnastics N/A Somersault
I can tuck in tighter so
that I rotate quickly and
land on my feet
Strong Rugby Full Back Tackle
I can hit my opponent
hard and bring him
down to the ground
Fast Football Centre
Forward
Running onto
through ball
I can get to the ball
before the defender to
get a shot at goal/score
Physical Qualities required by a learner and its effect on learning
Team Activity Basketball
Skill Lay-up
Physical Quality Power
Reason why Physical Quality helps learning
I can jump high to get closer to the basket so that it is easier to score
Individual Activity Gymnastics
Skill Handstand
Physical Quality strong
Reason why Physical Quality helps learning
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When I was attempting a handstand I could hold my own body weight so that I could
hold the balance.
Physical Qualities required by a performer and its effect on performance
Team Activity Basketball
Skill Rebounding
Physical Quality - Tall
Reason why Physical Quality helps performance
Because I was taller than my opponents I could out-jump them to reach up higher to
win the rebound
Individual Activity Gymnastics
Skill Splits
Physical Quality - Flexible
Reason why Physical Quality helps performance
I can get down fully into the splits position so that it looks better/scores higher.
Physical Qualities required for a non-playing role and its effect on performance
Team Activity Basketball
Non-playing Role Referee
Physical Quality Stamina
Reason why Personal Quality is important to performing a non-playing role
The referee can keep up with the play throughout the game to clearly see what is
happening to make the correct decision.
Individual Activity Badminton
Non-playing Role Line judge
Physical Quality Good eyesight
Reason why Personal Quality is important to performing a non-playing role
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I can clearly see where the shuttle lands so that I can give the correct decision.
Effect of Physical Quality on Tactics
Activity Basketball
Position/Role Centre
Physical Quality Height
Tactic High pass played into centre close to the basket.
Effect of Physical Quality on performance
Because centre was tall he/she was able to reach up higher than the defender to win
the ball and score a basket.
Activity Football
Position/Role Centre forward
Physical Quality speed/fast
Tactic Pass played into space beyond the defenders.
Effect of Physical Quality on performance
Because centre forward is fast he can get to the ball before the defender and shoot at
goal/score.
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SECTION 2 THE BODY
AREA A - Structure and Function
Concepts
Oxygen Transportation System
Body Structure
Joints
Movement of a hinge joint
AREA B - Aspects of fitness
Concepts
Cardio-Respiratory Endurance
Muscular endurance
Strength
Speed
Power
Flexibility
Co-ordination
Agility
Balance
Reaction Time
Mental Fitness
AREA C - Training and its Effects
Concepts
Warm Up
Warm Down
Principles of Training
Circuit Training
Training Within Activities
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SECTION 2 AREA - A THE BODY
OXYGEN TRANSPORTATION SYSTEM
Description of Oxygen Transportation System
Oxygen is breathed in through the mouth/nose into the lungs. It passes from the lungs
into the blood. The heart pumps the blood with the oxygen in it around the body to the
body organs and working muscles.
How oxygen intake can be increased
Breathe deeper.
Breathe faster/more frequently.
Why you breathe faster/deeper when exercising/participating
When muscles have to work harder, a chemical reaction takes place in them, which
burns up an increased amount of oxygen.
Waste products produced by the body during exercise
Carbon dioxide is breathed out after the oxygen has been burned up by the
body.
If you workanaerobically the oxygen you are breathing in is not sufficient to
fuel the chemical reactions taking place in the working muscles. The body
then burns up the stored oxygen in the blood and you go into oxygen debt
and lactic acid builds up in the muscles. Anaerobic activity can only be
carried out for a short period of time.
Benefits of an improved oxygen transportation system
By improving your oxygen transportation system you can raise youranaerobic
threshold. This means that you can exercise/participate aerobically for a longer time at
high intensity, before your body has to workanaerobically.
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STRUCTURE OF THE BODY
The skeleton
The purpose of the skeleton is to support the body and protect the heart, lungs and other organs.
Muscles
Muscles work in pairs to contract/shorten and extend/lengthen to bring about body movement.
Tendons
Tendons attach muscles to bones.
Cartilage
Cartilage is fibrous elastic tissue found in the body. In the knee and it acts as a pad/shock
absorber between the bones of the upper and lower leg
Ligaments
Hold joints in place/restrict the movement of joints.
Muscles/Muscle groups and Joints in the body
Shoulder
elbow
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JOINTS
Ball and socket joints
The hip and the shoulder are ball and socket joints.
Range of movement of a ball and socket joint
Full range of movement/all the way around/360 degrees.
Hinge joints
The knee and elbow are hinge joints.
Range of movement of a hinge joint
Back and forward in one plane of movement.
Type of joint Where joint is found in the body Range of movement
Hinge Knee and elbow Back and forward in one plane only
Ball andsocket Hip and shoulder Full range of movement/all the wayaround/360 degrees
Movement of a Hinge Joint
To straighten the arm the tricepsshortens/contracts while the bicepslengthens/extends. This
is because muscles work in pairs. Muscles are attached to bonesby tendons. As the triceps
shortens, it pulls on the tendon which pulls on the bone causing movement.
To bend the arm, the bicepsshortens/contracts and the tricepslengthens extends.
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For movement of the leg, substitute: Hamstring forBiceps
Quadriceps forTriceps
Effect of joint movement on skill performance
Activity Skill Main joint
used
Type of
joint
How movement of
joint influences
performance
Effect of joint movement on
performance
Badminton
(individual)
Smash Shoulder Ball and
socket
Allows my arm to go
fully back and it can
rotate it quickly forward
Gives me a long lever action
so that I can get a fast racket
head speed through the shuttle
so that it goes high and far the
rear of my opponents court
Football
(team)
Shot at
goal
Knee Hinge I can take my leg
straight back and I can
powerfully straighten
it to strike through the
ball and follow
through after it
I can apply power and
accuracy to the ball so that I
can score a goal/it is difficult
for the keeper to save it
Basketball
(team)
Javelin
pass
Shoulder Ball and
socket
Allows my arm to go
fully back and it can
rotate it quickly forward
Gives me a long lever action
so that I can bring the ball
forward at speed so that it
goes far and fast to my team
mate without beingintercepted
Gymnastics
(individual)
Splits Hip Ball and
socket
I can get fully down
into the splits position
My performance of the splits
looks better and scores higher
Football
(team)
Long
throw-in
Elbow Hinge I can bend my arms to
put the ball fully back
behind my head, then
powerfully straighten
them to release the ball
at speed
I can throw the ball far and
fast/hard so that it goes into
my opponents goal area, so
that my forward can
score/head the ball at goal
Cricket
(team)
Bowling Shoulder Ball and
socket
I can swing the ball
around in a wind-millingaction so that I can
release the ball at speed
and follow through to
wards the wicket with
my hand
I can bowl the ball with power
and accuracy so that it beatsthe batsman and hits his
wicket
Gymnastics
(individual)
Head
Spring
Elbow Hinge I can powerfully
straighten my elbows to
push me off the box as I
flick over it
I can push myself up off the
box to give me time to
rotate/flick my legs under me
so that I land on my feet
Athletics
(individual)
Shot Putt Elbow Hinge I can powerfully
straighten my arm sothat I can apply force
I can putt the shot with power
so that it goes high and far
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to the shot
SECTION 2 AREA B
ASPECTS OF FITNESS
CARDIO-RESPIRATORY ENDURANCE
What is meant by the word aerobic
With oxygen.
What is meant by the word anaerobic
Without oxygen.
Definition of aerobic endurance
Breathing in sufficient oxygen to supply the organs and working muscles without
going into oxygen debt. Aerobic exercise can be carried out for a long period of time.
Definition of anaerobic endurance
Breathing in insufficient oxygen to supply the organs and working muscles and going
into oxygen debt. Anaerobic exercise can only be carried out for a short period of
time.
What is meant by Oxygen Debt
Paying back oxygen to the body after strenuous/anaerobic exercise
Waste products produced by the body after anaerobic exercise
Carbon dioxide is breathed out.
Lactic acid builds up in the muscles.
Physiological effects of exercise or participation in activities
Raised body temperature
Increased pulse rate
Deeper and more frequent breathing
Immediate physiological effects of stopping exercise or participation in activities
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Reduction in body temperature
Rapid reduction in pulse rate
Breathing becomes shallower and less frequent
Tests for measuring initial level of aerobic/anaerobic endurance
20 metre shuttle run test I ran between two lines 20 metres apart pacing
myself to arrive on the line as the tape beeped. The beeps gradually got
closer together so that I had to progressively increase my speed to get to the
line on time. I worked aerobically for most of the test but eventually had to
work anaerobically. The last number called out was my test score.
Coopers run I ran around a measured course for 12 minutes and recorded the
distance I could run in that time.
Test to measure initial level of Anaerobic Endurance
Wingate cycle ergometer test - cycle flat out for 30 seconds while measuring heart
rate.
How to set the initial level of intensity of training
Measure initial level of aerobic/anaerobic fitness.
Work out your training zone.
Decide on an initial intensity for your first training session.
Monitor your heart rate during your first training session to ensure that you are
working in your training zone.
Record whether or not you feel that your intensity of training was too easy or
too hard.
Adjust the intensity of your training to ensure that you are working at anappropriate level of training within your training zone.
What is meant by your training zone
To work in your training zone when exercising/participating you must raise your heart
rate into your training zone. This is calculated by using the Karvonen method to
calculate your heart rates upper and lower limits.
i.e. Upper limit 220 your age
Lower limit 70% of upper limit
For age 16 Upper limit is 204
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Lower limit is 143
Unless training is done to maintain your heart rate in your training zone, although you
will burn up calories, you will not improve the fitness of your heart and lungs.
Use of pulse rates to measure/monitor training
Pulse rates can be used to measure:
Resting pulse rate.
Highest pulse rate reached.
Whether or not you are working in your training zone.
Whether or not you are working at your anaerobic threshold.
Your recovery rate after exercise.
Improvement in your recovery rate by comparing initial recovery rate with
recovery rate after several weeks of training.
Type of training to improve aerobic/anaerobic endurance
Fartlek training Continuous varied pace running which stresses both aerobic and
anaerobic energy systems.
To develop anaerobic fitness your training intensity in Fartlek, Interval and
Continuous training must make you work at your anaerobic threshold.
Description of a Fartlek training session
I marked out a running course with coloured markers. It was set up on different
terrains with uphill and downhill sections. I started with a jog followed by a mid-paced run followed by a sprint before a recovery walk. I then repeated the process
continually around the course for 8 minutes, had a 2 minute rest period and then ran
again for 8 minutes. I repeated this until I had performed the Fartlek run 5 times. This
gave me a work rest ratio of 4 : 1.
How Fartlek training can be made more demanding/overload training
Increase length of Fartlek run
Increase sprint or mid-paced section of Fartlek run/ reduce jog or walk section
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Decrease rest period to increase work : rest ratio
Run wearing ankle weights
Type of training to improve aerobic/anaerobic endurance
Interval training Training using alternate periods of exercise and rest. Depending
on the level of intensity of training it can be used to develop aerobic or anaerobic
fitness.
Description of an interval training session
Run 100 metres sprint at full speed rest for 2 minutes run 100 metre sprint rest
for 2 minutes.
Repeat until sprint performed 10 times.
How interval training can be made more demanding/overload training
Increase the number of sprints in a session
Decrease the rest period
Increase the length of the sprint
Wear ankle weights
Type of training to improve aerobic/anaerobic endurance
Continuous training Continuous exercise carried out without rest periods.
Description of a Continuous training session
I ran/cycled/swam continuously for 30 minutes at a steady pace in my training zone at75% of my maximum heart rate.
How Continuous training can be made more demanding/overload training
Run/cycle/swim for a longer period of time.
Run faster at 80% of maximum heart rate.
Wear ankle weights.
How to overload at the appropriate level of intensity
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Ensure that new workload keeps heart rate in training zone.
Re-measure fitness level and adjust intensity of training in line with increased
fitness
Physiological effects of training on the body
Heart becomes larger and stronger so that blood can be pumped around the
body more easily.
Lowering of the resting pulse rate because larger/stronger heart does not have
to work as hard to pump blood around the body.
Lowering in recovery rate i.e. pulse rate returns to resting pulse rate more
quickly after exercise.
Increased lung capacity/VO2 max.
Increase in blood vessels in muscles
What is meant by your recovery rate
Your recovery rate is the length of time it takes your heart to return to your normal
resting pulse rate after exercise/participation.
General effects of Aerobic Endurance on performance
Tire as activity progresses.
Unable to move with fluency and control throughout the activity.
Unable to keep up with play during the activity.
Skill level deteriorates towards the end of the activity.
Unable to recover as quickly as you had at the start of the activity.
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Positive and negative effects of aerobic endurance on performance
Activity Positive effects of Aerobic
Endurance on Performance
Negative effects of Aerobic
Endurance on Performance
Badminton
(individual)
I can play in long games without
tiring so that I can still move
around the court and play all the
shots as well as I had at the start ofthe game
I tire easily during long games and
rallies and I cannot move fluently
throughout the game/fail to reach
shots at the end of the game/rally
Athletics
Long
distance
(individual)
I can run at a steady pace for a
long period of time without tiring
I tire easily after running a short
distance and slow down or stop
Basketball
(team)
I can last for the whole game
without tiring so that I can still
make the offensive supporting runs
and defensive covering runs
throughout the game
I tire towards the end of the game
and I cannot get back into my
defensive position/move to a
supporting position in attack
Football
(team)
I can last for the whole game
without tiring so that my skill level
remains high throughout the game
I tire towards the end of the game
and my skill level deteriorates
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Positive and negative effects of Anaerobic endurance on performance
Activity Role/position Positive effects of
Anaerobic
Endurance on
Performance
Negative effects of
Anaerobic
Endurance on
Performance
Athletics
400 metres(individual)
N/A I can keep going at
full pace until I crossthe finish line so that
I win the race
I tie up in the final
straight andslowdown so that
my opponent passes
me to win the race
Swimming
200 metres
(individual)
N/A I can keep good
technique in my arm
and leg actions at the
end of the race so
that I can win the
race
As I tie up at the end
of the race my arm
and leg action
deteriorates and I
slow down so that
my opponent passes
meFootball
(team)
Midfielder I can sprint the
length of the pitch to
cover our opponents
quick break and
recover quickly to
support our next
attack so that we
score a goal
After sprinting the
length of the pitch I
cannot recover
quickly and I am
unable to move to a
supporting position
in our next attack so
that it breaks down
Basket ball Centre After sprinting up
and down the court
repeatedly I can stillperform the skills
with control and
accuracy
After sprinting up
and down the court
repeatedly I cannotrecover quickly and
I am unable to
perform skills with
control and accuracy
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Practices to develop Aerobic Endurance and improve skill at the same time
Practice 1
Team activity Basketball
Skill/technique Lay-up
I placed a marker at the head of the key and performed 20 lay-ups, continuously
dribbling around the marker after each shot.
How exercise can be made more demanding
Move marker further from the basket.
Increase the number of lay-ups to 25.
Practice 2
Individual activity Badminton
Skill/technique - Smash
I was fed 20 shuttles up for me to smash. After each smash I had to run and touch the
backline of the court and return to the ready position for the next shot.
How exercise can be made more demanding
Touch the wall at the back of the court instead of the backline.
Increase the number of smashes to 25.
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SPEED
Definition of speed
Speed is moving the body or part of the body quickly.
Tests for measuring initial level of whole body speed
30 metre sprint test - I ran between two lines 30 metres apart and my teacher
timed how fast I could do it with a stop watch.
50 metre shuttle run test - I did the 50 metre shuttle run test. 1 ran 10 times
between two lines 5 metres apart, and my teacher timed how fast I could do it
with a stop watch.
Test for measuring initial level of part of body speed
Plate tapping I tapped two plates 20cm apart on the top of a table as manytimes as I could in 30 seconds.
Type of training to improve speed
Sprint training
Description of sprint training session
I ran 100 metres 10 times with 2 minutes rest between runs.
Recovery time is essential because the body has been working anaerobically and hasgone into oxygen debt and must return to normal before the next sprint.
How to make training more demanding/overload training
More repetitions of sprint.
Increase distance of sprints.
Less recovery time between sprints.
Workload/training demand would be increased/progressively overloaded every 4
weeks due to an increase in speed achieved as a result of training.
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Examples of importance of whole body speed to activity
Team Activity Football
Skill/Situation Running away from a defender into space.
Role/Position Centre Forward
Reason why whole body speed is important
I can get away from the defender into space to receive the ball to get a shot at goal.
Team Activity Basketball
Skill/Situation Running back to get into defence.
Role/Position - Defender
Reason why whole body speed is important
I can get quickly back into defence to cover my opponent so that he/she cannot
receive a pass/get a shot at goal.
Individual Activity Athletics
Skill/Situation Long Jump
Reason why whole body speed is important
Because I can run up very quickly into the jump, I can jump powerfully upwards and
forwards to travel a long distance.
Individual Activity Badminton
Skill/Situation Moving into position to play a shot.
Reason why whole body speed is important
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Because I can move quickly I can get to the shuttle and adopt a good well balanced
preparation position, which allows me to place my shot/play the shot
effectively/powerfully.
Examples of importance of part of the body speed
Individual Activity Tennis
Skill/Situation Serve
Part of the body moved at speed The arm
Effect on Performance
Because I can swing my arm fast, I can get power into the serve, so that the ball
travels fast and is difficult for my opponent to return and wins the point.
Team Activity Football
Skill/Situation Shot at goal
Part of the body moved at speed The leg
Effect on Performance
Because I can move my leg quickly through the ball when kicking, I can apply
force/power to the ball, which makes it move harder/faster so that it is difficult for the
keeper to save/scores.
How you can run faster/move the whole body quicker
Take longer strides
Take faster/more frequent strides.
Use a more vigorous punching action with the arms.
Faster contractions of the muscles of the leg used when sprinting.
How you can move part of the body quicker
Faster contraction of the muscles used to bring about movement of that part of
the body.
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Exercises designed to improve speed
Exercise 1
Description of exercise
5 parallel lines 5 metres apart. I ran from the start to each line, returning to the start
each time. I repeated this 5 times, with a rest of 2 minutes between each exercise.
How exercise made more demanding
Increase distance between lines to 6 metres.
Reduce rest period to 1 minutes.
Repeat the exercise 6 times.
Exercise 2
I stood in the centre of a circle of 10 metres diameter with a basket at my feet. 10
tennis balls were placed on the circle at regular intervals. I had to run to collect one
ball at a time ball and then place it in the basket. I repeated this at full speed until all
of the balls were in the basket. I performed this exercise 3 times with 2 minutes rest in
between.
How exercise made more demanding
Increase number of tennis balls.
Increase the size of the circle.
Perform the exercise 4 times.
Decrease the rest period to 1 minutes.
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Changing speed/direction of body or part of body to beat an opponent
Activity Role/position Skill/Situation Description of how
speed/direction
changed
Effect on
performance
Football
Hockey
Forward Faking
opponent
Pretend to go to the
left with the ball -defender follows
ball quickly
pull/move ball back
to the right to lose
the defender
I create space to
move into to get ashot at goal/score
Basketball Guard Jump shot
fake
Pretend to do a
jump shot as
defender moves
weight up to block
shot quicklymove weight down
and go around
opponent
I can create a
space to move
into behind my
opponent so that I
can perform a layup
Badminton N/A Overhead
clear/drop
shot
Set up as if you are
playing an overhead
clear then slow
down the speed of
the arm to play a
drop shot instead
My opponent
thought the
shuttle was going
to the rear of their
court so they
moved back and
were unable to
reach the shuttlein the front court
so that I won the
point
Volleyball Spiker Spiking the
ball
Set up as if you are
going to play a
power spike but
slow down the arm
to play a soft spike
instead
Opponent thinks
the ball is going
to land further
back in the court
and starts to
move back and
then cannot reach
the shuttle whenit is played to the
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front court and
we win the point
Practice to improve skill and speed at the same time
Team Activity Basketball
Skill lay-up
Description of practice
Place 10 balls in a basket at the head of the key. Select a ball and perform a lay-up as
quickly as possible. Return immediately to the basket and repeat until all the balls
have been used.
How practice is made more demanding
Increase number of balls
Increase the distance of the balls from the basket
Individual Activity Badminton
Skill smash
Description of practice
A feeder will play 10 feeds up for you to smash as soon as you return to the ready
position. After each smash, sprint to the back of the court to touch the back line before
returning to the ready position.
How practice is made more demanding
Increase number of feeds
Touch wall instead of back line after each smash
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POWER
Definition of Power
Power is strength applied quickly
Tests to measure initial level of Power
Vertical Jump/Sergeant Jump Stand beside/side on to a wall and stretch up
to mark full extended stretch height on the wall. Jump as high as you can and
mark maximum jump height on the wall. Measure the distance between the
stretch height and the jump height to measure the vertical jump.
Standing Broad Jump Stand with legs side by side and toes at the edge of the
jump mat. Crouch and rock back before driving upward and forward onto the
mat. Observer watches for heel of foot closest to the start of the mat and reads
off the scale on the mat to measure the jump distance.
Type of Training to improve Power - Weight Training
Identify specific exercises to develop specific muscles.
Measure each specific weight training exercise to maximum.
Lift high weight (75% maximum) with a small number of repetitions with
each exercise performed explosively quickly.
Balance the circuit of exercises so that the same muscle/muscle group is notbeing worked twice in a row.
How to set an appropriate level of intensity/workload
Perform each exercise at 75% of maximum with a small number of repetitions (6).
Example of Weight Training circuit
3 sets of the following circuit with 2 minutes rest between sets.
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Exercise Maximum Weight lifted Repetitions
Squats 100Kg 75Kg 6
Bench Press 80Kg 60Kg 6
Leg Extension 24Kg 18Kg 6
Pull down 48Kg 36Kg 6
Dead Lift 100Kg 75Kg 6Upright Row 20 Kg 15Kg 6
Application of Training Principles to Weight Training Circuit
Frequency 3 times per week on Monday, Wednesday and Friday to allow a
rest day in between sessions to allow the body to recover.
Intensity Lift weights at 75% maximum with a small number of repetitions.
Duration Training programme will last for 16 weeks with each session
lasting approximately 1 hour.
Overload After each 4 week period retest level of fitness and increase
workload in relation to new level of fitness.
How to overload training/make training more difficult.
Increase number of repetitions.
Increase amount of weight.
Decrease the rest period between sets.
Increase the number of sets.
Why training needs to be overloaded
Through regular training the level of fitness will increase and the Workload/Intensity
of training will become easier. If the workload is not increased in line with improved
fitness then the increase in the level of fitness will plateau off.
Description of Specific Exercises to develop Power
Part of the body Lower body/Legs
Exercise Squats
Description of exercise
Stand holding weights bar, with 75% of maximum weight, behind neck on shoulders,
then bend knees and then straighten up again 6 times.
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Part of the body Upper body/Arms
Exercise Bench Press
Description of exercise
Lie on back holding weights bar with 75% of maximum weight on chest, then raise
the bar until arms are straight and then lower back to the chest 6 times.
Examples of importance of Power to activities
Upper Body Power
Team Activity Basketball
Skill/Situation Javelin Pass
Reason why Power is important
Upper body power is important because I can apply force to the ball so that the pass
goes further/faster to a team mate and gets behind opponents before they can organise
their defence so that he/she can score easily.
Upper Body Power
Individual Activity Badminton
Skill/Situation Smash
Reason why Power is important
Upper body power is important as it leads to a more powerful swing of the racket with
fast racket head on contact. A powerful force can be applied to the shuttle so that the
smash is hard /fast and difficult for my opponent to return/wins the point.
Lower Body Power
Team Activity Football
Skill/Situation Shot at goal.
Reason why Power is important
Lower body power is important as it allows me to get my foot moving quickly
through the ball, and I can apply a large force to the ball so that it flies hard and fast
and is difficult for the keeper to save/scores.
Lower Body Power
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Individual Activity Athletics
Skill/Situation High Jump
Reason why Power is importantLower body power is important as it allows me to apply a large force downwards as I
am jumping so that I can jump up high and clear the bar.
How power is created
Jumping Action
Activity Volleyball
Skill Blocking
I bent my knees deeply and powerfully straightened them by contracting the muscles
to apply a powerful force downward against the resistance of the floor enabling me to
drive upwards to get my hands above the net to block my opponents spike.
Throwing Action
Activity - Basketball
Skill Javelin pass
I pulled my arm back fully so that I was able to pull my am through a large distance to
build up speed on the ball before release so that the ball will fly far and fast to get to
my team mate behind my opponents defence before they can get organised.
Striking Action
Activity Badminton
Skill Smash
I pulled my arm back fully in my backswing so that I could build up speed in the
racket head on contact with the shuttle so that it flies very quickly which makes it
difficult for my opponent to reach the shuttle and return it/wins the point.
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. FLEXIBILITY
Definition of flexibility
Flexibility is moving the joints through their full range of movement.
Definition of Static flexibility
Static flexibility is the range of movement across a joint where part of the body is
moved and then held.
Test for initial level of Static Flexibility
Goniometer
Description of test using a Goniometer
Hold the joint to be measured at full range of movement and using the goniometer
measure the angle of stretch achieved by the joint.
Definition of Dynamic flexibility
Dynamic flexibility is the range of movement across a joint where a fast action is used
but not held.
Test for initial level of Dynamic Flexibility
Sit and Reach test
Description of Sit and Reach test
I sat on the floor with my feet flat against the sit and reach box. I kept my legs straight
and stretched forward to push a ruler as far up the board as I could. My score was then
read off the board.
Effect on body of Flexibility training
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Stretching exercises used in flexibility training will result in an increase in the range
of movement in and across the joint.
Type of training to increase Static Flexibility
Stretching - holding stretch position at full range of movement.
Descriptions of stretching exercises
Lower Body
Joint Stretched - Knee
Hamstring Stretch I put my right heel on the ground in front of me with my right leg
kept straight. I stretched down to touch the toes of my right foot with both hands
allowing my left leg to bend as I did this. I held this at maximum stretch for 30 secs.
before repeating it with my left leg.
Joint Stretched Hip
Groin Stretch I raised my right knee to waist height in front of me and turned it my
leg slowly as far as I could around to the right side. I repeated this 5 times before
repeating it with my left leg.
Upper Body
Joint Stretched Spine and Shoulders
Back stretch I stood with my feet parallel and apart and my hands stretched straight
up above my head. I arched my back reaching back with my hands allowing my legs
to bend slightly. I held this at maximum stretch for 30 secs.
Joint Stretched Shoulder
Shoulder Stretch I stood holding my right arm across my body at shoulder height. I
held it with my left hand above my right elbow. I gently pulled back with my left
hand to maximum stretch and held it there for 30 secs. before repeating this with my
left arm.
Type of training to increase Dynamic Flexibility
Ballistic stretching exercises
Descriptions of stretching exercises
Lower Body
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Joint Stretched - Knee
Hamstring Stretch I put my right heel on the ground in front of me with my right leg
kept straight. I stretched down to touch the toes of my right foot with both hands
allowing my left leg to bend as I did this. I bounced my arms up and down to stretchfor my toes 30 times before repeating it with my left leg.
Joint Stretched Hip
Groin Stretch I raised my right knee to waist height in front of me and I quickly
turned it as far as I could around to the right side as far as it could go before
immediatelybringing it back in front of me. I repeated this 5 times before repeating it
with my left leg.
Upper Body
Joint Stretched Shoulders
Back stretch I stood with my feet parallel and apart and my hands stretched straight
out to the side of my body. I bounced my arms back as far as they would go before
immediately bringing them back to the starting position. I repeated this 30 times.
Joint Stretched Shoulder
Shoulder Stretch I stood holding my right arm across my body at shoulder height. I
held it with my left hand above my right elbow. I pulled back with my left hand to
maximum stretch and immediately let the arm bounce forward again. I repeated this
30 times.
Flexibility training session
Perform the static or dynamic exercises described above. Do each exercise one after
the other .Do 6 sets of this circuit with 30 seconds rest between sets.
Description of stretching exercise used in relation to specific skill
Individual Activity Athletics
Skill Throwing the javelin
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Exercise I pulled my right arm back fully into the javelin throwing position and
gently pressed back 10 times.
Team Activity Basketball
Skill Javelin pass
Exercise I pulled my right arm back fully into the javelin pass position and gently
pressed back 10 times.
How stretching exercises can be made more demanding
Hold the stretch position for longer in static stretches.
.
Increase the number of repetitions of the stretch in dynamic flexibility.
Effect of Flexibility on performance
Activity Skill Role or
position
Part of body Joint Effect on
Performance
Athletics
(individual)
Javelin N/A Upper body Shoulder The more flexible my
shoulder joint, the
further back I can
pull the javelin which
gives me a longer
lever action so thatthe javelin is thrown
further
Basketball
(team)
Javelin
pass
Centre Upper body Shoulder The more flexible my
shoulder joint, the
further back I can
pull the ball which
gives me a longer
lever action so that
the ball is thrown
harder/further and is
not interceptedGymnastics
(individual)
Splits N/A Lower body Hip The more flexible my
hips the lower I can
get into the splits
position and the
better it will look
Football
(team)
Tackling Full Back Lower body Hip The more flexible my
hip the further I can
reach when
stretching to make a
tackle so that I can
win the ball
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Practices to improve skill and flexibility at the same time
Team Activity Basketball
Skill Javelin Pass
Joint - Shoulder
Description of Practice
I stood 20 metres from a partner and I Javelin passed the ball repeatedly, ensuring that
my arm is pulled back fully each time.
Individual Activity Badminton
Skill Smash
Joint - Shoulder
Description of Practice
I was continually fed shuttles up for me to smash, ensuring that I pulled my arm back
fully each time.
Effect of Static Flexibility on performance
Activity Skill Role or position
Part of body Joint Effect on Performance
Gymnastics
(individual)
Splits N/A Lower body Hip Because of my good
static flexibility I can get
down fully into the splits
position and hold it
steady
Athletics
(individual
Shot
putt
N/A Lower body Hip Because o