Back to: Physical Health Education SS2
Welcome to today’s class!!
We are thrilled to have you in our class!!
In today’s Physical and Health Education class, we will be learning about Revision
Revision
As students, if there is a moment that you can look forward to to refresh your memory before writing your exams, is the Revision period. And because Revision is a very important step in fostering adequate preparations for examinations, it is important to enjoy it.
Let’s take a look at some of the topics we’ve covered so far.
Long Jump
Do you know that the objective of the long jump is simple – to cover the maximum possible distance with a horizontal jump. However, a deep dive into the details reveals the long jump is one of the most technically difficult track and field events to master.
Long Jump Rules And Techniques
Long jumpers start with a running start, propel themselves in the air at a designated launching point, also called the take-off board, and try to achieve maximum distance in the air before landing inside a sand pit.
So, the entire course consists of three parts. The runway, the take-off board and the sandpit to land in.
In official events, the runway measures 40m in length. It is similar to a running track used in sprinting, mid-distance or long-distance running events and is made out of a rubberised material laid over concrete.
At the end of the runway lies a 20cm wide take-off board. The runway and the take-off.
The end of the take-off board is marked with a foul line. While taking off, the toe of the jumper’s shoe needs to be behind the foul line for a particular jump to be deemed legal. Crossing the line results in a foul jump and doesn’t count.
After being airborne, the jumper lands in the sandpit placed on the other side of the take-off board.
The distance covered, from the edge of the take-off board to the indentation in the sand (made by any part of the athlete’s body while landing) closest to the take-off board, is measured.
The entire jump needs to be completed within one minute after the long jumper steps into the runway. Long jumpers are allowed to wear spikes if they prefer but the sole of their shoe cannot be more than 13mm thick.
At events, an athlete is often given a fixed number of attempts and the one with the longest distance covered, is counted as the best.
In the final rounds of big competitions like the Olympics or World Championships, athletes generally get six jumps. A set of three trial round jumps are held to select the finalists, who then get three more jumps to win medals in the final.
Sail – The most basic one of the lot, the sail involves the jumper immediately lifting their legs into a toe-touching position after take-off. This allows the body to float or sail in the air longer with the momentum achieved during take-of.
Hang – This technique involves stretching the body and making it as long as possible after being airborne. Both arms and legs are extended to reach the maximum distance possible and the position is maintained until the jumper reaches the highest elevation.
At the apex, the jumper shifts their legs forward into a landing position.
Hitch-kick – Also called climbing or running in the air, the athletes rotate their arms and legs during the flight to maintain balance. This is the most complex of the three techniques.
In summary, the long jump is one of the sport games in track and field events difficult to master, requiring consistent practice.
Swimming
Before we start, here are interesting things to note about swimming:
- As well as being fun, swimming is a great way to keep fit and make friends.
- Swimming is a healthy activity that you can continue for a lifetime.
- Swimming is a low-impact activity that has many physical and mental health benefits.
The origin of swimming has some roots in what was referred to as, Competitive Swimming.
Competitive swimming continued to grow in popularity during the 1800s and was included in the first modern Olympic Games in Athens in 1896. In 1904, the Olympics in St. Louis included the 50-, 100-, 220-, 440-, 880-yard and one-mile freestyle, the 100-yard backstroke and 440-yard breaststroke, and a 4 x 50-yard freestyle relay.
By the 20th century, swimming had become very popular. Indoor pools were beginning to appear, most towns with populations over 20,000 had public outdoor pools, and swimming clubs became increasingly popular for recreation. Women participated for the first time in swimming in the Olympic Games in Stockholm in 1912, and Johnny Weissmuller became the first person to swim 100 meters in less than one minute.
Swimming For Recreation
Swimming is a great recreational activity for people of all ages. Recreational swimming can provide you with a low-impact workout and it’s a good way to relax and feel good.
Common swimming styles in recreational swimming are:
- breaststroke
- backstroke
- sidestroke
- freestyle.
Some people who enjoy swimming want to take it to a competitive level. This can provide the health benefits of a vigorous workout as well as the fun and thrill of competition.
The main strokes used in competitive swimming are:
- breaststroke
- freestyle
- backstroke
- butterfly.
The distances swum in competition swimming can vary from 50 meters in a pool to much further distances in open water.
Equipment Used In Swimming
- Swimsuit
You’ll need a swimsuit. Like many other things, technology has entered the swimsuit arena as well. Fabrics are designed for minimal resistance through the water, they tend to last a long time, and they resist fading even when used repeatedly in chlorinated pools. Of course, not all of us would be comfortable in the skimpy racing suits that you see Olympians wear, but the good news is that you can find more modest suits at sporting goods and department stores. Comfort is the most important quality in selecting a swimsuit.
- Goggles
Goggles protect your eyes from chlorine (and anything else that may be in the water), and they help you keep your eyes open while you swim so that you can see where you’re going. You can even get prescription swim goggles if you wear glasses.
- Bathing caps
Bathing caps can serve several purposes. Some pool managers will require individuals with long hair to wear caps to keep hair from getting into the pool, and some people just like to protect their hair from the chlorine in the water. You may also decide to wear a bathing cap to cut down on resistance in the water. This really works, and so if you’re looking to increase your time a bit, a bathing cap might help. Choose the one that fits your head and is most comfortable.
- Floatation Devices
There are a number of flotation devices and other equipment available to help you learn how to swim, improve your swimming times if you start to get competitive, and add resistance to your water workouts to build muscular strength and tone.
Flotation devices help keep you afloat so that you can slow down and work on your swim stroke without sinking or causing too much fatigue, and they help with confidence for individuals who don’t know how to swim.
Triple Jump
One of the two horizontal jump events on the track and field programme, competitors sprint along a runway before taking off from a wooden board. The take-off foot absorbs the first landing, the hop. The next phase, the step, is finished on the opposite foot and then followed by a jump into a sandpit. The distance traveled, from the edge of the board to the closest indentation in the sand to it, is then measured.
Unlike in long jump where long jumpers start with a running start, propel themselves in the air at a designated launching point, also called the take-off board, and try to achieve maximum distance in the air before landing inside a sand pit.
So, the entire course consists of three parts. The runway, the take-off board and the sandpit to land in.
In official events, the runway measures 40m in length. It is similar to a running track used in sprinting, mid-distance or long-distance running events and is made out of a rubberised material laid over concrete.
In Triple Jump, a foul is committed – and the jump is not measured – if an athlete steps beyond the board. The order of the field is determined by distance jumps.
Most championship competitions involve six jumps per competitor, although usually a number of them, those with the shorter marks, are often eliminated after three jumps. If competitors are tied, the athlete with the next best distance is declared the winner.
The event requires speed, explosive power, strength and flexibility. At major championships the format is usually a qualification session followed by a final.
First Aid
First aid is vital for saving lives. A person can carry out first aid after a life-threatening incident or injury before the arrival of emergency services.
Here are important things to know about First Aid:
- The aims of first aid are to preserve life, prevent harm, and promote recovery.
- In first aid, ABC stands for airway, breathing, and circulation.
- The recovery position helps minimize further injury.
- CPR stands for cardiopulmonary resuscitation. It helps maintain the flow of oxygenated blood.
- While doing chest compressions, you may hear cracks. This is normal!
Aims Of First Aid
The aims of first aid are:
- To preserve life: Saving lives is the main aim of first aid.
- To prevent further harm: The person who has experienced the injury must be kept stable, and their condition must not deteriorate before medical services arrive. This may include moving the individual away from harm, applying first aid techniques, keeping them warm and dry, and applying pressure to wounds to stop any bleeding.
- Promote recovery: Taking steps to promote recovery may include applying a bandage to a wound.
How To Practice First Aid
The most common term referred to in first aid is ABC. This stands for airway, breathing, and circulation. A fourth step will appear in the emergency procedures for some facilities.
- Airway: Make sure the airway is clear. Choking, which results from the obstruction of airways, can be fatal.
- Breathing: Once the airways are confirmed to be clear, determine whether the person can breathe, and, if necessary, provide rescue breathing.
- Circulation: If the person involved in the emergency situation is not breathing, the first aider should go straight for chest compressions and rescue breathing. The chest compressions will promote circulation. This saves valuable time. In emergencies that are not life-threatening, the first aider needs to check the pulse.
Evaluating and maintaining ABC with a patient depends on the training and experience of a first aider. As soon as ABC has been secured, the first aider can then focus on any additional treatments.
In summary, First aid is an emergency measure, generally consisting of simple, often life-saving techniques that most people can train to perform with minimal equipment and no previous medical experience.
Basketball
Basketball is one of the most popular sports in the world and one of the most widely viewed. It is a team sport that involves two teams of five active players each trying to score points against one another by throwing a ball through a 300 cm (10 feet) high hoop (the ‘basket’) under organized rules. It is played on both indoor and outdoor courts.
The size of the court, height of the basket, size of the basketball, and length of time that the game is played, can all vary according to the age, size and skill level of players.
Basketball is a fast moving game that involves a lot of variety, including shooting, dribbling, passing, rebounding, defense and much more.
Aside from being a sport that is popular and enjoyed by tall guys, there are some health benefits you derive from participating in Basketball.
Health Benefits Of Basketball
Basketball involves a lot of starting and stopping. While not renowned as an aerobic sport, it is still a great workout that can help you:
- Burn calories (an hour of basketball can burn 630–750 calories)
- Build endurance
- Improve balance and coordination
- Develop concentration and self-discipline
- Build up muscle.
Other Benefits Of Basketball
As well as being a great way to stay fit, basketball can also:
- Help you to make new friends and see them regularly teach you about being a good team player
- Be played by people of all ages and all abilities
- Be played all year round because it’s usually an indoor sport
- Be a fun game that kids of all levels and ages can enjoy
- Be practiced alone – all you need is a ball and a hoop (and you can find a hoop in most local parks and school grounds)
- Be played and enjoyed with as few as two people (although official games require 10 players).
Basketball Equipment
One of the great things about the game is that apart from having a basketball, you require very little other equipment to play. However, as basketball involves a lot of running and jumping, it can also be wise to have:
- Basketball or sports shoes that provide good ankle support
- Mouth Guards
- Protective knee and elbow pads.
In summary, Basketball is a team sport played on a rectangular court where two opposing teams made up of five players attempt to score by throwing a ball into the opponent’s hoop and net, otherwise known as a basket.
Evaluation
Explain the following:
- Long Jump
- Triple Jump
Reading Assignment
- What is First Aid
- Explain who a First Aider is and how to perform First Aid.
Weekend Assignment
- Explain Swimming and five equipment used in Swimming
- What is Basketball?
- Explain five health benefits of Basketball.
We hope you enjoyed today’s class. In our next class, we will be talking about
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