Physical Education 2nd Eso

PHYSICAL

EDUCATION

2 E.S.O

VERA CRUZ

Teacher: JAVIER QUEREJAZU GAMAZO

NAME: _________________________________________________

COURSE: ___________

PHYSICAL EDUCATION 2 ESO 13 / 14

Colegio VERA CRUZ Ikastetxea Vitoria 2

PHYSICAL EDUCATION RULES - ESO

Teacher: JAVIER QUEREJAZU GAMAZO

In addition to the rules of the School about behaviour, punctuality and so on,

these are the specific rules of the subject:

HOW TO WEAR:

School sports clothes (tracksuit, T-shirt and trainers). Long hair must be tied up No watches

SHOWER:

After each lesson you will have 10 to 15 minutes to have a shower. You need towel and mules.

The shower is compulsory for everybody. If you can not have a shower you will need a note from your parents explaining the reasons.

If these two rules are not followed you can not participate in the lesson and you will have to take notes during the lesson in silence

and give them to the teacher at the end.

SPORTS EQUIPMENT

The sports equipment can not be used without the teachers permission.

Sports material will be tidied up by the pupils at the end of the lesson before having

a shower.

INJURED PUPILS

Injured pupils must bring a note signed by their parents or a medical certificate

explaining the injury. They will also have to take notes during the lesson in silence and

give them to the teacher at the end.

ASSESSMENT

30% ATTITUDE and daily work

40% PRACTICAL EXAM

30% THEORY EXAM



INDEX

1.- WARM UP

2. - HUMAN BODY and EXERCISE

3.- BASIC PHYSICAL QUALITIES and

COMPLEMENTARY PHYSICAL QUALITIES

4.- MEASURMENT IN SPORT

5- SOCCER

6.- TABLE TENNIS

7.- ORIENTEERING

8.- BADMINTON



1.- WARM UP

During the last course we studied what warm-up is; we already know what it is

for, its parts and the types (general and specific). This course we are going to learn some

fundamental things about how to warm up.

YOU MUST CONSIDER THE FOLLOWING FACTORS:

Duration, length: about 10/15 minutes.

Intensity: low, in progression. You must finish with between 120/140 pulsations

per minute.

Repetition: 10/15 per exercise.

Pauses: try to avoid them.

Extension: it must be pretty complete, in other words, working all the muscles

(arms, back, and legs) and joints (wrists, shoulders, neck, waist, knees and

ankles).

WAYS TO DO THE WARM UP

DYNAMIC WARM UP: Exercises with displacements.

Examples: races, jumps, turns, cuadrupedias ("to 4 legs"), etc.

STATIC WARM UP: Exercises without displacement.

Examples: stretching exercises ( see flexibility ).

PLAY WARM UP: Games, dances, to prepare us for the subsequent exertion.

MIXED WARM UP: It is a mixture of the previous ones (but must also be

progressive in intensity).

Although previously learnt exercises are normally used, try to be creative and

include new exercises.



2. - HUMAN BODY and EXERCISE

Learning to control our exertion.

You know that your physical training

conditions improve by training. This course we

are going to try to teach you what intensity each

exercise has, so as to control it.

When you train your physical

conditions, you must consider two fundamental

characteristics:

1. The AMOUNT (or volume) of exercises or physical work.

Measurement: Distance or time.

2. The INTENSITY of the exercises.

Measurement: 2.1.)respiratory frequency or 2.2.)cardiac frequency (Very

Important)

Let us see it in this example:

Tuesdays class: Altogether you run 20 minutes.

Thursdays class: Altogether you run 10 minutes.

What class has greater amount of exercises? Obviously Tuesdays one, but Thursdays

one could have been more intense if - for example - the race and the exercises were

done quicker and /or with less rest.



2.1.- RESPIRATORY FREQUENCY

Everybody knows that this is the frequency with which you breathe ( remember

that a breath is the sum of an inspiration ( inhaling, taking in air ) and an expiration (

exhaling, blowing out air ).

The usual frequency is about 12-13 breaths per minute, and 6 litres of air in a

minute are moved.

It is quite difficult to control respiratory frequency when you are doing exercise,

but you can follow this advice: follow a comfortable rhythm when running, which

allows you to speak without having to make a big effort.

Never lie down to recover, because this lowers your arterial pressure (resistance

of the artery to the blood) and you could faint.

2.2.- CARDIAC FREQUENCY

The pulse rate in repose is very useful to know how our heart works; it is also

useful to know the intensity of your exercise, for that reason you should get into the

habit of checking your pulse rate from time to time.

ACTIVITY ZONE

The activity zone is the intensity you must work at to obtain improvement.

Below this zone there is no improvement, and above it, it is harmful for your health.

The MAXIMUM CARDIAC FREQUENCY ( M.C.F. ) is highest number of

beats per minute that your heart can do. Above it, your health can be at risk.

To find out your MCF, just use this simple formula:

M.C.F.= 220 - your age.



Normally, it is not necessary to get to your M.C.F., so you should work in your

activity zone, between 140 and 160 beats per minute.

Exact data:

If you want to do exercise of upper middle intensity, do not exceed these

beats:

M.C.F. x 085

For example: If you are 13 years old your M.C.F. = 207 so your Activity Zone = 175

beats per minute.

If you want to do exercise of low middle intensity, do not exceed these beats:

M.C.F. x 065

Same example: Activity Zone = 135 beats per minute.



3.- BASIC PHYSICAL QUALITIES

and

COMPLEMENTARY PHYSICAL QUALITIES

FORCE

BASIC

PHYSICAL ENDURANCE POWER

QUALITIES

B.P.Q.

Cualidades Fsicas Bsicas C.F.B. SPEED

FLEXIBILITY

AGILITY

COMPLEMENTARY

PHYSICAL COORDINATION

QUALITIES

C.P.Q.

Cualds. Fsicas Complementarias C.F.C. BALANCE



3.1.- ENDURANCE

Remember that endurance is the quality that allows us to make prolonged

efforts.

IT IS VERY USEFUL FOR:

Physical health:

It improves heart work and cardiovascular circulation, in other words,

respiratory and cardiovascular systems. If your endurance is well trained you will do all

your activities with more energy and effectiveness (work, study, games, diversions...).

For eliminating fat and cholesterol.

Mental health:

It improves your capacity to overcome problems.

Do not make an effort without knowing your objectives. It is a waste of time. Do

make an effort because you know what your objectives are, that is why it will help you

in your life TO BE an imaginative person who knows to make a sacrifice for

worthwhile things.



3.2. - TYPES OF ENDURANCE

There are two types, depending on the intensity of the exertion: this intensity

depends on whether the oxygen for the exercise is enough or not.

AEROBIC ENDURANCE: Endurance is aerobic when the oxygen that gets to

muscles is enough to do the exercise, in other words, middle intensity prolonged

exertion, which can be increased by training.

Examples: race, swimming, cycling... ( pulse rate: 140 / 160 ).

You will improve: your respiratory and cardiovascular systems.

It is the most SUITABLE one for teenagers.

ANAEROBIC ENDURANCE: Endurance is anaerobic when the oxygen that

gets to muscles is NOT enough to do the exercise. Then, the organism uses other

mechanisms, but it immediately gets exhausted.

Examples: the same ones as in aerobic endurance but now in short and intense

exertion; race (400 meters), swimming (50 metros) ( pulse rate 180 ).

You will improve: your capacity to keep up intense exertion.

It is NOT SUITABLE for teenagers.



3.3.- FORCE

As we studied during the last course, force is the capacity to lift or to hold a

weight.

IT IS VERY USEFUL FOR:

Greater muscular tone (it is the slight and constant tension that muscles make to

keep balanced).

Improving the capacity to contract muscles.

Therefore we do daily tasks with greater energy, and of course, all sports and

physical activities.

YOU WILL GET IT BY:

An increase in sinew size.

An increase in muscle size ( Hypertrophy ).

An improvement of contraction - relaxation capacity of muscles

An increase in energy reserves in muscles

TYPES OF FORCE:

1. Maximum Force: It allows us to lift the maximum weight we are able to.

Example: Weightlifting.

2. Force - Speed (or Explosive Force): It allow us to move a lighter weight, but

very quickly.

Example: Any throwing, many athletics events (high or long jump,

javelin throwing, etc...).

3. Enduring Force: it allows us to make force movements during a lengthy

period. That is why neither the weight, nor the speed will be maximum.

Examples: Rowing, canoeing, cycling,



3.4.- SPEED

Do you remember this? Speed is the capacity to make one or several movements

as rapidly as possible.

An improvement of some hundredths of a second requires hard and long training

and a large dose of perseverance.

By suitable and constant training, we will make some important changes in our

muscles:

1. The muscles can be tensed faster

2. Training speed with force, we will increase our muscle size.

3. The energy reserves in muscles for short and fast efforts will increase.

TYPES OF SPEED:

REACTION Speed: Capacity to react to a signal. This is popularly known as

"reflexes".

Examples: A goalkeeper reacts to a shot, a swimmer reacts to the

starting signal ...

GESTURE Speed: Capacity to gesture without movement as rapidly as

possible. ( The gesture does not require us to go from one place to another ).

Examples: a baseball batter moves the bat quickly to hit the ball right; a

javelin thrower move his arm extremely quickly to throw the javelin far,

MOVEMENT Speed: Capacity to cover a distance as rapidly as possible.

Examples: the 100 m sprint, 50 m swimming, the sprint of a football

player to reach the ball,



Link the next words to demonstrate what you have learnt:

A magician to do a card trick needs REACTION SPEED

A cowboy to win a duel, as well as luck, needs GESTUAL SPEED

To flee from a lion I need MOVEMENT SPEED



3.5.- FLEXIBILITY

Remember that this is the capacity to make ample movements.

Our flexibility depends on joint mobility and muscle elasticity:

FLEXIBILITY = JOINT MOBILITY + MUSCLE ELASTICITY

But what are they?

JOINT MOBILITY: it determines the type and width of movement that each

joint can make.

Examples: There are null, limited and ample movement joints.

- The skull bones have no mobility.

- The spinal column has limited mobility.

- The shoulders or the wrists have great mobility.

MUSCLE ELASTICITY: Capacity of the muscle to stretch and to return to its

starting position.

Flexibility is necessary in ALL sports, although in some of them it becomes

absolutely necessary. Could you imagine a ballet dancer without flexibility?

In addition, by training flexibility you will reduce the possibilities of being

injured.



TYPES OF FLEXIBILITY:

1. Static stretching: Very slow and progressive movement to maintain the

position during about 10 or 15 seconds ( for that reason it is called static )

without your muscles hurting. Very suitable for warming up.

2. Dynamic stretching: These are the well known rebounds ( rebotes in

Spanish). Remember that rebounds must be used when the musculature is hot

and must never be used for the warming up up.

Mainly, we improve joint mobility.



4.- MEASUREMENT IN SPORT

4.1.- WHY DO WE TEST?

It can be argued that measurement takes place in sport all the time. At the

simplest level this includes counting the score in a game of football or badminton. The

score shows which individual or team has the most points and is, therefore, the more

able.

When successive games are played against a number of opponents, the scores

from each game can indcate which player or team is the most able overall, and whether

teams have improved their performance.

On a more complex level, it is possible to measure the effects that specific types

of training have on the individual. This allows us to establish, for example, how fit,

strong or supple they are.

Any aspect of fitness can be tested if the right test is available.

By testing an individual before they start a training programme, it is possible to

identify those physical deficiencies that need to be improved to attain fitness. Repeated

testing can indicate levels of progression during a training programme.

In all tests it is important to ensure that the test measures what it sets out to measure.

This is called validity, i.e. a test for arm strength should not include the use of the leg

muscles.

After a test has been carried out some results will have been obtained. The

results of the test are called data. This data may be illustrated in the form of a graph, bar

chart or pie chart, and should always be studied closely. This close inspection is called

the analysis of the data. By analysing the data it is possible to draw conclusions; about,

for example, how effective the training programme is, or how strong one person is

compared to another.

Sometimes tests come with a list of norms. These are sets of figures that

indicate, in general terms, how fit or strong or supple an individual might be compared

with a sample of people of the same age. Care must be taken when comparing

individual scores with norms: such comparisons are crude and not definitive.



4.2- HOW DO WE TEST? WHAT DO THE DATA TELL US?

Test protocols

Whenever a test is used it should be carried out in the correct way. The correct

method is called the test protocol. If this is not followed, the results might be incorrect.

The rest of this chapter describes some aspects of test protocols (the ways to carry out

tests).

The value of test data

Data obtained from any test should indcate the quality of that performance, i.e.

how good or poor that person's performance was compared to others who have

completed the same test (or compared to that person's previous results). Although

comparisons can be made between different people's test results, it should be

remembered that any results obtained from physical tests are only an indication of the

status of the individual. Results can be influenced by many factors, especially test

protocol.

THE TESTS YOU DO AT SCHOOL

1.- STANDING LONG JUMP

The subject stands on a non-slip surface, usually a

gymnastics mat, marked with a straight line. The

subject performs a two-footed jump along the mat.

The subject may swing their arms before jumping if

desired. The distance jumped is measured from the

start line to the back of the rearmost heel.

2.- SIT-AND-REACH TEST

This test measures suppleness in the back and hamstrings.

The subject sits on floor with legs fully extended and feet

flexed, hands touching the sit-and-reach box. The subject

then stretches forward with both hands, keeping the legs

straight, sliding palms along the box.



3.- COURSE NAVETTE TEST

In this test the subject runs continuous shuttle runs between two lines drawn 20

metres apart. The pace is established by a tape recording that sounds a bleep at the end

of each leg of the shuttle run. As the test progresses, the time between the bleeps gets

shorter and a level is indicated. When three bleeps in a row are missed the fitness level

of the subject has been established. This also is a maximal test.

4.- TIMED RUN

Speed can be tested simply by timing a run over an agreed distance, usually less

than 100 metres. Distances are run in shuttles of around 10 metres and are usually

completed indoors. As protocols for this test vary, it is not always possible to compare

times with established norms. Measurement is made with a stop watch.

We will use 5m x 10 test.



5.- SOCCER

5.1.- UNDERSTANDING SOCCER

Using a round ball, a soccer match is played by two teams wearing differently

colored shirts.

Each team consists of not more than eleven players, one of whom is the goalkeeper.

An official match may not start if either team consists of fewer than seven players.

Up to a maximum of three substitutes may be used in any match played in an

official competition organised under the auspices of the World Governing body

FIFA, the confederations or the national associations.

In other competitions the rules must state how many substitutes may be nominated,

from three up to a maximum of seven.

The duration of an official match is 90 minutes played in two halves - each half

lasting 45 minutes.

The aim of the game is for one team to score more goals than the opposing team.

The winning team is the team which has scored the most goals at the end of the

game. Players score a goal when they succeed in moving the whole ball over the

opposing team's goal line, between the goalposts and under the crossbar.

Players may use any part of their body except their arms and hands.

The ball is out of play when it has wholly crossed the goal line or touch line -

whether on the ground or in the air - and when play has been stopped by the referee.

The game is controlled by one Referee on the playing field and two assistant

referees placed on opposite touchlines.



5.2.- OFFICIAL DIMENSIONS OF A SOCCER PLAYING FIELD

The field (or pitch) of play must be rectangular. The length of the touch line

must be greater than the length of the goal line.

Length: minimum 90 m and maximum 120 m.

Width: minimum 45 m and maximum 90 m.

The field of play is marked

with lines. These lines belong to the

areas of which they are boundaries.

The two longer boundary lines are

called touch lines. The two shorter

lines are called goal lines. The field

of play is divided into two halves by

a halfway line.

The centre mark is indicated

at the midpoint of the halfway line.

A circle with a radius of 9.15 m is

marked around it.

A goal area is defined at each end of the field. A penalty area is defined at each

end of the field.

Goals must be placed on the centre of each goal line.

They consist of two upright posts equidistant from the corner flagposts and

joined at the top by a horizontal crossbar. The distance between the posts is 7.32 m and

the distance from the lower edge of the crossbar to the ground is 2.44 m. The goalposts

and crossbars must be white.



5.3.- DEFINITIONS / REGULATIONS

Corner kick a direct free kick that is awarded when the defending team puts

the ball over the end line. A corner kick is taken by the offensive team from next to the

corner flag.

Direct Free Kick a free kick that is awarded at the spot of the infraction for a

physical contact foul such as tripping, holding, pushing, tackles from behind, jumping

into an opponent, or for hand balls. A direct free kick can score by going directly into

the goal. It does not have to be touched by anyone other than the kicker.

Foul when the referee judges a violation against an opposing player. The team

that suffers the foul is awarded with a direct free kick unless the foul is committed by a

defensive player inside his own penalty area, in which case the foul results in a penalty

kick.

Goal Kick a type of restart that is

awarded when the attacking team puts the ball

over the end line. The ball is kicked from

anywhere inside the goal area away from the

goal to restart play. After the kick is taken, the

ball cannot be touched again by any player

until it is outside of the penalty area.

Indirect Free Kick a free kick that is awarded at the spot of the infraction for

other fouls that are judged not to be serious such as obstruction, dangerous play or

charging (non-contact fouls), as well as for offside. Indirect kicks must touch another

player (either team) before the ball goes into the net in order to score.



Offside a difficult soccer rule. Not good

enough for you? Ok, ok. Here it is: a violation

that occurs when an offensive player is closer

to the opponents goal than both the ball and

the second-to-last opposing player at the time

that the ball is passed to the offensive player by

his or her team-mate. Players cannot be called

offside if they are in their own half of the field

or if they receive the ball from a throw in,

corner kick, or goal kick. When a player is

called offside, the opposing team is awarded an

indirect free kick.

Penalty kick A kick taken from 11 meters in front of the goal as a result of a

contact foul or hand ball that takes place inside the penalty area.

Red card a referee shows a player a red card to signal that the player has been

banned from the rest of the match. A red card can be shown for a single serious offense

or as the result of being shown a second yellow card in the

same game.

After a player is shown a red card, the player must

leave the field of play and cannot be replaced by a

substitute, meaning that his or her team must finish the

match with one player fewer.

Throw-in a way to restart play when the ball goes out over the sidelines. The

team that did not touch the ball last is allowed an overhead throw.

Yellow card a disciplinary action in which the referee shows a player the

yellow card (for violating a soccer rule, obviously). A second card in the same match

results in the player being shown the red card (ejected from the game).



5.4.- BASIC SOCCER POSITION TERMS

Goalkeeper I bet you know this one. The player positioned directly in front of

the goal who tries to prevent shots from crossing the goalline; the only player allowed to

use their hands and arms, though only within the 18-yard penalty area.

Defender A player who works mainly in the defensive third of the field. They

are primarily focused on stopping the oppositions attackers from scoring.

Midfielder A player generally positioned in the middle third of the field

between the forwards and defenders. Their job is to link the defense and the offense

through ball control and passing. They play both an attacking role and a defensive role.

Forward A player who is responsible for most of a team's scoring. They play

in front of the rest of their team (or in the attacking third of the field) where they can

take most of the shots.

Striker Generally the same as a forward, though it sometimes refers to a

forward that is his teams primary scoring threat.



5.5.- ADVANCED SOCCER POSITIONS

Stopper The player that defends or guards the best scorer on the attacking

team, often the opposition's striker.

Central Defender A player who guards the area directly in front of their own

goal, often considered the strongest defender.

Defensive Midfielder The player positioned just in front of their team's

defense and often assigned to mark the opposition's best offensive player; tends to play

more defense as a midfielder.

Central Midfielder The midfielder most responsible for organizing play in the

midfield area, creating scoring opportunities for the attackers, and often a team's leader.

Attacking Midfielder The midfielder that plays right behind the forwards;

they support the offense by providing passes to forwards to set up goals.

Wingers The outside forwards and midfielders (often the fastest players and

best dribblers) who play on the sides of the field. Their primary task is to provide them

with accurate crossing passes so they can shoot at the goal.

Central Forward A team's best-scoring forward who plays towards the center

of the field.

Finisher A forward or striker who has the ability to "put away" or score when

opportunities are given to them.



5.6.- PASSING

Football passing techniques are vital for keeping possession and controlling the

game, and many parts of the foot can be used. The simplest and most accurate method

for short distance passes is to use the inside of the foot, which presents a large flat

surface to the soccer ball. The instep is used for long ball passing, the heel can be used

to pass behind us, and the outside of the foot can be used to pass the ball quickly to the

side of us. Passing drills are important for sharp, accurate play, and to learn effective

use of space.

Inside The Foot Pass or Push pass: The easiest and most

accurate pass is the "inside the foot" pass. Put the foot you aren't

kicking with by the side of the ball. Kick the ball with the large

flat part of the inside of your other foot. Be sure to raise it off the

ground a little, so you are kicking the side of the ball, not the

bottom, and don't forget to follow through with your foot straight ahead until your foot

will not go any higher.

Passing with the Outside: Place the foot you are not kicking with by the side of

the ball, with the inside part facing the direction in which

you wish to kick. Kick the ball with the outside edge of

your other foot, right below your little toe. Be sure your

foot is pointing slightly down, with your ankle stiff. Raise

your foot off the ground so it is even with the center of the

ball. Swing with the lower part of your leg, the part below your knee.

Both of these passes are passes for accuracy, not power, so don't worry if you

can't kick the ball very far.

Instep drive: Kicking "with the laces" is the most powerful method of passing a

ball. When using the instep, a player is attempting to pass the ball over longer distances.

Here, though, the most common mistakes at all levels come into play; toes not pointed

down and/or ankle not locked. The approach should also be slightly angled, allowing

the player a full backswing. In addition, the height of the kick will be determined by the

player's moving the upper body forward, over the ball.



There are twelve surface's on the feet in which you can pass a ball, six surface's

on the right foot and six on the left foot: the inside of the foot, the outside of the foot ,

the instep of the foot, the toe, the heel of the foot and the sole of the foot.

Moreover, you can also opt to pass a ball:

Over a short distance

Over a long distance

On the ground

In the air

There are several components that will affect the quality and success of each

pass, in sequence, these are:

Selection of your passing technique

Disguising the intentions of your pass

Timing of your pass

Speed or weight of your pass

Accuracy of your pass



5.7.- EYE POSITION IN SOCCER

EYE POSITION

When you attack an opponent with a move you should see them and the ball. Keep

the ball just inside your peripheral vision. Try not to let your eyes shift down, but

keep your focus point ahead.



6.- TABLE TENNIS

6.1.- EQUIPMENT

The paddle can be of any size and weight, from a lollipop

to a pizza ladle. It must have one side of red and one side of black.

The table must be 275 cm long by 152 cm wide, and the surface must be 76 cm

from the floor. A white line divides the table lengthwise, and white lines form the

border of the top surface. The net used must be 15 cm

high, spanning the entire table at the middle. Although

not required for most uses regulations stipulate for a net

to be legal, it must stretch out 15 cm beyond the table

on both sides.

The ball can either be orange or white, depending on

light conditions and/or personal preferences. Try to buy the

best quality balls possible, even for practice. Three-star balls

denote top quality...but even there, quality differs between

manufacturers. Good balls last longer and play more

consistently for better practice results.



6.2.- SINGLES RULES

1. Each match shall consist of the best two out of three games with the winning player

reaching 21 points first or being ahead by two after the score reaches 20 all in each

game.

2. The server changes from one player to the other every time

five points are scored, except when the score becomes tied 20-

20. At this time, the serve changes and continues to change after

each point until one player scores two consecutive points, thus

winning the game.

3. The serve must be made from behind the end line. The server puts the ball into play

by tossing it into the air from the palm of one hand and striking it with the paddle (held

in the other hand) so that it hits his/her own court. The ball must go over the net and hit

the receiver's court. The receiver must return the ball over the net so that it hits the

server's court. Play continues until one player fails to make a legal return. The opponent

then scores a point.

6.3.- DOUBLES RULES

1. Each match shall consist of the best two out of three games with the winning pair

reaching 21 points first or being ahead by two after the score reaches 20 all in each

game.

2. The pair winning a coin flip may choose

either end of the table or the right to serve

or receive first. If they choose an end, the

other pair has the choice of serving or

receiving first.



3. The pair having the right to serve the first five serves in any game shall decide

which partner shall do so. The opposing pair shall then decide which shall be the

first receiver.

4. Each server shall serve for five points as in singles. At the end of each five points,

the one who was receiving becomes the server, and the partner of the previous

server becomes the receiver. This sequence shall continue until the end of the game

or the score of 20 all. At 20 all, the sequence of serving and receiving shall continue

uninterrupted except that each player shall serve only one point in turn and the serve

will alternate after each point in turn and the serve will alternate after each point

until a pair is ahead by two points.

5. The server shall first make a good service, the receiver shall then make a good

return, the partner of the server shall then make a good return. The partner of the

receiver shall then make a good return, the server shall then make a good return and

thereafter each player alternately in that sequence shall make a good return.

6. After each game the pairs shall change ends. The pair serving first in the previous

game shall become the first receivers in the next game and vice versa.

Power Tip: Keep your balance

Remember to use your free hand for counter-balancing your stance especially

when you're reaching for a drop shot. Spread it like a wing...

WHAT IS AN ACE? When the receiver cannot even touch a legal serve.



6.4.- BASIC GRIP

The shakehands grip is the prevalent grip of table tennis today, used by the

majority of recreational and professional players. The paddle is gripped with all fingers,

with the thumb resting by itself on the opposite side as the index finger. The pinky, ring,

and middle finger wrap around one side of the handle, and the index finger rests on the

bottom edge of the rubber. The thumb rests on the top of the handle on the other side,

thumbnail perpendicular to the wood. It should point in the same direction as the index

finger. When held out straight in front of you, the paddle's edge should form a line with

the outstretched arm.

The grip should feel natural, with no particularly uncomfortable areas. Too tight

a grip can sacrifice control and power. Be sure to grab the handle loosely enough so that

another person would have no trouble plucking it from your hand. But at the same time,

maintain enough tightness so the paddle won't fly out of your hand during an intense

loop shot.



7.- ORIENTEERING

7.1.- WHAT IS A MAP?

A map is a picture or representation of the Earth's surface, as if it were observed

from an aerial view, showing how things are related to each other by distance, direction,

and size.

Maps are a way of showing many things about a portion of the earth's surface on

a flat piece of paper that can be carried and transported easily.

A map is not a photograph of the Earth's surface. It can show many things that a

picture cannot show, and as a result, a map looks different in many ways from a

photograph of the Earth's surface.

Maps have been used for centuries. A person who creates map as a profession is

called a cartographer.

The most important function of a map is to show location ( where certain things

are ). A feature all maps have in common is that they show distances between things.

There can be many different maps of the same place. A map can not show

everything about a place. For a map to communicate clearly, it must show a limited

number of things.

That is why maps are made for

different reasons. Different maps show

different information. For example,

some maps are made to show property

lines and other maps show us how to get

where we want to go ( like road maps ).

Pirates used maps to find buried

treasure. There are also weather maps

which show precipitation ( rain, sleet,

snow ) and cold fronts in a particular

region.



7.2.- TYPES OF MAPS

Have you ever seen anyone using a map to find their way around town? Maps

are used extensively throughout society. Road maps provide information such as street

names and landmarks. There are many different types of maps.

Some maps are used for forecasting the weather, while others are used to plot the

population in an area. Learning to recognize what a map has to offer is an important

skill. In the next task you will look at a variety of maps provided by your teacher and

determine what you can learn from each type of map.

Physical maps show natural features such as mountains, rivers, oceans, and islands.

Cultural maps will include people made features such as political boundaries, highways, towns, dams, and oil wells.

Cartographers will often show us the smallest details of a place, that is why the scale is very small: 1 : 2.000 1 : 5.000 or 1 : 10.000

They use symbols to stand for different features on a map. Symbols and

other information to help you understand the map are usually placed in a box

called the map key. Descriptions detailing any colour schemes, symbols or

categorization is explained here. Since not all map symbols are the same, it is

important to check the key on each map that you use.

The symbol will often look like what they represent. They may use the

outline of an airplane to show you where the airport is located. Colours,

lettering, and lines are also some of the symbols that will be used. You will find

that blue will almost always be used to represent water.

To be able to use maps, you must know how to read them. The language of a

map is really quite simple. A good map will include instructions to help you understand

them. Once you have become familiar with the language of maps, you will be able to

use them to find out many things.



7.3.- HOW TO MOVE BY USING A MAP

One of the most basic uses of maps is to

help you find specific places. All location is

relative. You need a starting point. Everything

else will be described as being a certain distance

and direction from that point.

YOU MUST KNOW THAT WHEN

YOU ARE USING A MAP, YOUR

DIRECTION CAN CHANGE BUT THE MAP

WILL ALWAYS BE IN THE SAME

POSITION.

DO NOT TURN IT.

7.4.- THE NORTH ARROW

Another thing maps will tell us is direction. On most

maps north is at the top of the map. North and up are not,

however, the same. "Up" is away from the surface of the earth.

"North" is toward the North Pole. If you are facing north, east

will be to your right, west will be to your left, and south will

be behind you.

The purpose of the north arrow is for orientation. This

allows the viewer to determine the direction of the map as it

relates to due north. Most maps tend to be oriented so that due

north faces the top of the page. There are exceptions to this and

having the north arrow allows the viewer to know which

direction the data is oriented.



7.5.- THE SCALE

Maps can do so much more than tell us where and which way. They can tell us

how far, but first we must know how to interpret the SCALE.

The scale is a relationship that explains the relationship of the data frame

extent to the real world.

The description is a ratio. This can be shown either as a unit to unit or as one

measurement to another measurement.

Therefore a scale showing a 1 : 10.000 scale means that every one paper map

unit represents 10.000 real world units.

For example 1:10.000 in centimetres means that a measurement of one

centimetre on the map equals 10.000 centimetres in real life.

In addition to text representation as described above, the ratio can be shown

graphically in the form of a scale bar.

The scale is usually located in the key box of a map, which explains the symbols

and provides other important information about the map



7.5.1.- HOW TO KNOW HOW FAR:

1. Find the scale for the map you are going to use looking at the bar scale or a written scale, in words or numbers.

2. Use a ruler to measure the distance between the two places. If the line is quite curved, use a string to determine the distance and then measure the string.

3. If the scale is a representative fraction (and looks like 1 : 100.000), multiply the distance of the ruler by the denominator, giving distance in the ruler units.

4. Convert your units of measurement into the most convenient units for you (i.e. convert 63.360 centimetres to kilometres).

Now try to draw a map of your class. Follow your teachers instructions.



7.6.- WHAT IS A LANDFORM?

You are on vacation and you want to take a long hike. The map you are using

shows a direct route to where you want to go. As you walk, you find yourself talking to

your friend and "splash!" You are in a lake. The map you had did not show landforms.

Understanding landforms can help you interpret maps. It is easy to walk up a

gentle sloping mountain, but difficult to walk up a very steep canyon. A road can easily

be built on flat land, but difficult to make a tunnel if you want to get through a mountain

range.

Lets learn more about different types of landforms and how they are created.

A landform is any feature of the Earths surface that is produced by nature.

This includes plains, plateaus, mountain ranges, or valleys. Roads and streets

produced by humans are not landforms.

The forces of nature that create landforms include water, ice, wind, volcanoes,

and earthquakes. They are divided into landforms created by erosion and landforms

created by tectonic activity.

As nature works its magic on the surface of the Earth, we get many spectacular views.



7.7.- WHAT ARE THE CONTOUR LINES?+

The contour lines is the system used by a

topographic map to show or represent the

landforms and their height.

A contour line is an imaginary line that

joins all the same height points.

That system consists in cutting the land

into several horizontal planes at the same vertical

distance. That distance is always constant and is

called equidistance.

Therefore the equidistance is the

constant vertical distance that we climb

or descend from one line to the next one.

The distance is usually 5 metres.



A topographic map can help identify landforms if you can interpret the contour

lines. Look at the contours that reflect a coastline.

So thanks to the equidistance we can deduce that:

When the contour lines are very close together, the ground is very sloping,

but when the contour lines are very separated, the ground is very flat.

Let us practise it:

What is this mountain height?

It is ____ metres high.

How far is the top?

Scale 1 : 15.000

Equidistance

5m



Link the next contour lines and outlines:

CONTOUR LINES OUTLINES

1 2 3 4 5 6 7 8

Try it again:

1 2 3 4 5

A

B

C

D

E

1

2

3

4

5



7.8.- THE COMPASS. PARTS AND HOW TO USE.

The first thing you need to learn, are the directions.

North, South, East and West.

Look at the figure and learn how they are.

North is the most important.

PARTS OF THE COMPASS:

HOW TO USE:

First of all we must know where we are on the map ( starting point ) and where

we are going ( finishing point ), otherwise it is a waste of time.

1. Align the edge of the compass with the starting

and finishing point.



2. Rotate the compass housing until the orienting arrow and lines point

N on the map.

3. Rotate the map and compass together until

the red end of the

compass needle points

north.

4. Follow the direction of travel arrow on the compass, keeping the needle aligned with

the orienting arrow on the housing.



8.- BADMINTON

8.1.- BADMINTON HISTORY

Badminton has a surprisingly long

history given its relatively recent introduction

onto the Olympic scene. Badminton was

invented long ago; its origins date back at least

two thousand years to the game of battledore

and shuttlecock played in ancient Greece, India

and China. Badminton took its name from

Badminton House in Gloucestershire, the

home of the Duke of Beaufort, where the sport was played in the last century. By

coincidence, Gloucestershire is now the base for the International Badminton

Federation.

Founded in 1934 with nine members - Canada, Denmark, England, France,

Ireland, Netherlands, New Zealand, Scotland and Wales, membership of the

International Badminton Federation has risen steadily. There was a notable increase in

new members after badminton's Olympic debut at Barcelona. Development in the sport

continues to grow and the current 142 members is expected to increase further.

8.2.- WHAT IS BADMINTON?

We don't hear much about the sport of badminton in

The Basque Country, where sports coverage centers on

basketball and football. But in Europe and Asia, professional

badminton players get plenty of attention.

In any case, badminton is lots of fun and players with even a moderate amount

of skill can jump right in and enjoy not only the social aspects of team play but also the

fantastic health benefits of a great cardiovascular workout.

Badminton is played with a shuttlecock, also called a shuttle or bird, which is hit

back and forth across a net by players using rackets.



8.3. - BASIC RULES

8.3.1. - THE COURT. It is a rectangle of 13.40 x 6.10 metres drawn up by lines of 4

cm wide as is indicated in the figure. All the lines are part of the area that they

determine.

In individual games the court is delimited by the inner lateral lines and by the

back outer lines at the end.

In doubles all the outer lines delimitate the court.

8.3.2. - THE NET. The net height must be 1.5 metres

8.3.3. - THE SHUTTLECOCK. Its weight is about 5 grams. It can be made of feathers

or nylon.

8.3.4. - THE RACKET.

8.3.5. - RULES AND SCORE.

The game can be an individual, doubles or mixed doubles match and you must

win two sets to win the match.

In order to obtain points you must have service. Consequently, when a player

fails while having service, he loses it ( the service ), but he does not lose that point.

The games are played to 15 points. In the case of a tie at 14 the player or team

who first got to this score can choose to continue the game three points (up to 17) or to

finish it on point 15.



At the beginning of the match you have to serve from the right service area

towards the diagonally opposed service area.

The services are carried out taking into account your own score, in other words, with

even score, you must serve from the right area, and with odd score, from the left one.

POSITION THROUGHOUT THE GAME AT THE TIME OF SERVE

SINGLES - If server's score is even, server is on right side. If server's score is

odd, server is on left side (even score O,2,4,etc., odd l,3,5,etc.)

DOUBLES - When a team's score is even, that team is in their starting positions,

when odd, reverse positions. The teammate in the right hand court at the start of the

inning, serves first.

8.3.6.- THE SERVICE

As we have already commented, the player who

serves and the receiver are placed in opposed diagonals,

each one within their service area without touching

the lines that delimit it. At the moment of impact,

the racket of the player who serves and the

shuttlecock must be below the waist ( hip ).

8.3.7.- FOULS DURING THE GAME

If the service is not correct ( over the hip ).

If during the service, the shuttlecock is not hit.

If during the game, the shuttlecock falls outside the court, goes through or below

the net, touches the ceiling, the body or the clothes of a player.

If a player touches the net, invades the opposite court with his racket or body.

If the shuttlecock is hit twice, one after the other, by the same player.



8.4.- HOW TO HOLD THE RACKET

There are two different forms to hold the racket based on the side we need to hit

the shuttlecock:

RIGHT GRIP

To hold the racket properly we have

to perform a very simple operation. Take

the grip perpendicular to the ground. In this

position, the racket is gripped closing the

fingers and puting the thumb between the

index and the other fingers.

REVERSE GRIP

To hold the racket you must cross

your arm in front of your chest, afterwards,

grip the racket. But now your thumb does

not cross any finger and is parallel to the

grip.

8.5. - HITTING THE SHUTTLECOCK

In badminton the movement of the

wrist is especially important to be able to

modify the speed and direction of the

shuttlecock at the last moment. ( Very

important ).



8.6.- BASIC POSITION TO PLAY

Badminton is a very fast game, so it is

very important to have a good position to react

as soon as possible. The player will stand

almost on tiptoe with legs slightly bent and the

column inclined forward.

8.7. - POSITION ON THE COURT

During the game, the player has to try

to go the centre of the court after every action.

His position will be on the central line,

approximately 1,5 metres behind the service

line.

This position is called:

BASIC CENTRAL POSITION. Normally,

stepping forwards, backwards or from side to

side the player can defend most of the court.

The zone (the circle in the picture) that is defended without having to move both

feet is called COVERED CIRCLE. When the shuttlecock goes out of this area we

need to take two or more steps, the first ones will be short and last one the longest one.



8.7.1.- STRATEGY OF BADMINTON

1. Always return to the "BCP" position after each shot.

2. Be prepared to move in any direction at all times.

3. Hit every possible shot overhead.

4. Move the shuttlecock around the court to keep

your opponents running.

5. Have a purpose with each shot.

In other words, use the length of the court and pin your opponent to the back line

before trying a drop shot to the net. It is much easier to retrieve his shots when he is

forced to hit from deep in his court. Move your opponent to all four corners to tire him.

8.8.- THE SERVICE

In badminton the service is a defensive action ( not offensive ).

The movement of the arm that hits the shuttlecock is forwards, and the impact of

the shuttlecock is between the hip and the knees.



8.9.- BASIC SHOTS

There are four basic shots: CLEAR, DRIVE, DROP AND SMASH.

All of them can be done

either with right or reverse grip. It

is at the end of the movement when

we must move our wrist to make

the chosen shot. It is fundamental

to learn it well, so that our

opponent will not know until the

last moment where the shuttlecock

will go to.

1. CLEAR: This shot is the most common and can be offensive, moving your

opponent back from the net or defensive, gaining time to improve your own

position.

2. DROP: This shot is a slow, gentle shot that falls just over the net into the

opponent's forecast.

3. SMASH: This shot is a powerful overhead shot used to put away a shuttle that is

above the height of the net.

4. DRIVE: This is a line-drive shot that travels parallel to the ground, passing

close over the net.

CLEAR: long and high trajectory (To the bottom of the track). DEF/OF

DROP: the shuttlecock falls close to the net. DEF/OF

SMASH: hard and downwards. OF

DRIVE: long and horizontal trajectory. DEF/OF

Physical Education 2nd Eso

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Transcript of Physical Education 2nd Eso