Midterm Review Sheet
Mrs. De Armas
2010-2011
Health Fitness
Physical Fitness- a state of physical well-being that allows you to:
Perform your daily activities with vigor
Reduce your risk of health problems related to lack of exercise
Establish a fitness bas for participation in a variety of physical activities
2 types of Physical Fitness
Health Related Physical Fitness (5 components of fitness): contributes to disease
prevention and health promotion
Skill Related Physical Fitness: forms the basis for successful sport performance.
Components of the 2 types of physical fitness
Health Related Physical Fitness
Cardio respiratory fitness (mile)
Flexibility (sit-n- reach, stretching)
Muscular strength (push ups)
Muscular endurance (curl ups)
Body Composition (skin fold thickness)
Skill Related Physical
coordination Balance
agility
reaction time
power
Speed
The 6 components of the Fitness Gram are the cardio respiratory fitness, sit-n-reach,
trunk lift, curl ups, push ups, and body composition.
Aerobic and Anaerobic are 2 types of energy that your body uses.
Aerobic: means with oxygen. Aerobic activities are when your body has enough oxygen
for the working muscles. Ex: walking, jogging., running, cycling, swimming, cross
country skiing and stair climbing.
Anaerobic- means without oxygen. Anaerobic activities are when your body does not
have enough oxygen for the working muscles. Ex: sprinting, weight lifting, and jumping.
Fast twitch and Slow twitch are 2 types of muscle fibers.
Slow twitch- slow to contract but the ability to continue working for long periods of time.
These fibers are rich in blood supply and are important for endurance type activities such
as long distance running and swimming.
Fast twitch- are best suited for fast short-term contractions. These fibers are not well
supplied by blood and are important for short burst activities such as sprinting and
jumping.
Muscle fibers are determined by GENETICS.
Hypertrophy- when your muscle becomes larger and stronger
Atrophy- when your muscle is not used, becomes smaller and weaker
Specifity- is to exercise specific muscles that you need for a specific activity.
There are over 640 named muscles and thousands of little unnamed muscles.
Football
Quarterback: The person who receives the snap from the person. They are responsible for
either throwing or handing off the ball to their teammates.
Center: The person who snaps/hikes the ball to the quarterback.
Offensive linemen: In charge of protecting the quarterback from the defensive team.
Running backs: These individuals run with the ball up field.
Receivers: These individuals run passing routes and catch the ball up field.
Defensive linemen: In charge of counting Mississippi’s, rushing the quarterback, and
stopping anyone from crossing the line of scrimmage
Cornerbacks: In charge of covering the receivers and not allowing them to make catches.
Linebackers: In charge of covering the running backs and stopping them from gaining
yards.
Safeties: The furthest man down field on the defensive side. In charge of stopping the
offense from making any yards deep down field.
Line of Scrimmage: Marks where the ball is on the field. It is an imaginary line that
separates the offense from the defense.
Rules:
• There must be at least 1 person on the line of scrimmage at all times
• Stiff arming and spin moves are not allowed
• Quarterbacks are not allowed to run with ball no matter what
• You may blitz 1 time per 4 downs
• You must count 7 Mississippi before rushing after the quarterback
• If 12 Mississippi’s are reached then its is a dead ball
• If spin moves or stiff arming occurs then a loss of down takes place
• Every time a girl receives the ball whether its from a pass or a hand off and they
pass the line of scrimmage, a 1st down is automatically rewarded
• In football (nfl) a touchdown is worth 6 points; in physical education class
touchdowns are worth 1 point
Become Familiar with the diagram below:
Ultimate Frisbee Rules
1. The Field -- A rectangular shape with endzones at each end.
2. Initiate Play -- At the start of the game or after each point score the frisbee is
place at center field to begin play again.
3. Scoring – Each goal is worth one point. Play is initiated after each score. A
player must fully cross the goal line in order to receive a point.
4. Movement of the Disc -- The disc may be advanced in any direction by
completing a pass to a teammate. Players may only take 3 steps before passing the
disc. The person with the disc ("thrower") has ten seconds to throw the disc.
5. Change of possession -- When a pass in not completed (e.g. out of bounds, drop,
block, interception), the defense immediately takes possession of the disc and
becomes the offense.
6. Non-contact -- No physical contact is allowed between players. Picks and screens
are also prohibited. A foul occurs when contact is made.
7. Self-Refereeing -- Players resolve their own disputes.
8. Spirit of the Game -- Ultimate stresses sportsmanship and fair play. Competitive
play is encouraged, but never at the expense of respect between players,
adherence to the rules, and the basic joy of play.
Basketball
Center: They have to defend the opponent's center (who can also be a monster player) as
well as block shots and rebound.
Forward: They're known primarily for their scoring and ball handling abilities. This
position is usually handled by the most talented player on the court.
Guard: The point guard (lead guard) often acts like a football quarterback, calling plays
and directing the offense. The big difference between the point guard and shooting guard
is that the shooting guard is usually one of the team's best scorers.
Tip Off: Starts the beginning of the game
Jump Ball: When both teams have possession of the ball. Then a jump ball is called in
which the ball is thrown into the air and 1 member of each team tries to tip the ball
towards their team.
Dribbling: The means of moving the ball down the court. Eyes should remain looking
forward and using only the fingertips to push the ball down.
Passing: The means of throwing the ball to your teammates to move the ball.
Shooting: Means of throwing the ball in the air to make a basket. When shooting your
feet should remain shoulder width apart, back straight, knees bent, follow through with
arm, elbow and wrist.
Rules:
• A basket in the NBA (National Basketball Association) is worth 2pts with in the
3pt. arc/line
• A basket is worth 3pts from behind the 3pt line/arc.
• If a shooter makes a shoot from the 3 pt. line/ arc and his/her feet are touching the
line the basket is only worth 2 pts.
• In physical education class a basket shot from a girl is worth 2pts and from a boy
it’s worth 1pt.
• The ball must be passed to a female athlete before the team takes a shot.
• We play by the rule “make it lose it”
• If the ball goes out on the sideline then a throw in occurs by the other team.
• When a foul is committed then the player in which the foul was committed
towards must take free throw shoots from behind the free throw line.
Become familiar with the diagram below: