UNIT 7
Fundamental
Sports Skills
v Activities for development of physical fitness,
i.e, strength, speed, endurance, flexibility and body
composition.
What
Are The Components Of Physical Fitness?
A: The five components of physical fitness are
cardiovascular endurance, muscular strength, muscular endurance, flexibility
and body composition, according to Fit Day. There is unanimous agreement in the
fitness community that these are the five components of physical fitness,
though the definition of what level of fitness needs to be achieved is a
personal one.
WHAT
IS PHYSICAL HEALTH?
A: Physical health is essential to the complete health of an
individual; this includes everything from overall well-being to physical
fitness. It can also be defined as a state of physical well-being in which the
individual is able to perform daily activities without problems.
There are five components of physical fitness that you need
to consider:
1.
Muscular Strength
This is the “power” that helps you to lift and carry heavy
objects. Without muscular strength, your body would be weak and unable to keep
up with the demands placed upon it. The way to increase strength is to train
with heavy weights, working in the 4 – 6 or 12 – 15 rep ranges. The heavier the
weight, the fewer reps you should perform!
2.
Muscular Endurance
Endurance is the ability of your muscles to perform
contractions for extended periods of time. Rather than just lifting or carrying
something for a few seconds, the muscles are used for minutes. The way to
increase strength is to train with light weights, working in the 20 – 25 rep
range. Working with lighter weight will train the muscle fibers needed for
muscular endurance, and the higher rep range leads to a longer period of
exercise.
3.
Cardiovascular Endurance
Cardiovascular endurance is your body’s ability to keep up
with exercise like running, jogging, swimming, cycling, and anything that
forces your cardiovascular system (lungs, heart, blood vessels) to work for
extended periods of time. Together, the heart and lungs fuel your body with the
oxygen needed by your muscles, ensuring that they have the oxygen needed for
the work they are doing. The Cooper Run (running as far as possible in 12
minutes) is a test commonly used to assess cardiovascular endurance, but many
trainers use the Step Test (stepping onto a platform for 5 minutes). Both are
accurate measures of a subject’s cardiovascular endurance.
4.
Flexibility
Flexibility is one of the most important, yet often
overlooked, components of physical fitness. Without flexibility, the muscles
and joints would grow stiff and movement would be limited. Flexibility training
ensures that your body can move through its entire range of motion without pain
or stiffness. To test your flexibility, lean forward and try to touch your
toes. Those with good flexibility will usually be able to touch their toes,
while those with limited flexibility will not. The sit and reach test (sitting
on the floor and reaching toward your toes) is another good way to assess your
flexibility. The more flexible you are, the closer you will come to touching
your toes and beyond.
5.
Body Fat Composition
Body fat composition refers to the amount of fat on your
body. For example, a 100-pound person with a 25% body fat composition will have
a lean body mass of 75 pounds.
To
qualify as fit:
·
Men
must have a body fat composition lower than 17 percent
·
Women
must have a body fat composition lower than 24 percent
·
The
average man tends to have about 18 to 24 percent body fat, while the average
woman has 25 to 31 percent body fat.
v Teaching the Rules of Athletics
The best time to teach the rules of athletics is during
practice. For example, as athletes are working on their hand-offs, not only should you practice legal exchanges,
but also explain to your athletes why the exchange must be in the zone. We have provided some of the essential
event-specific rules below. Not adhering to these rules can result in
athlete disqualification during
competition. Please refer to Official Special Olympics Sports Rules Book for
the complete
listing
of athletics rules.
General
Rules for the Running Events
1.
Runner
is disqualified after two false starts. Pentathlon gets three false starts.
2.
Sprints:
Runner must remain in lane throughout race.
3.
Runner
must start behind the start line.
4.
Runner
is disqualified if he impedes another runner's progress by obstructing,
jostling or interfering, and gains
1.
an
unfair advantage.
5.
Runner
must wear sneakers or athletic shoes.
6.
Jumping
the gun will cause a false start, which could lead to disqualification from the
competition.
7.
Athletes
are not automatically disqualified for leaving assigned lanes if no advantage
is gained.
General
Rules for the Relay Events
1.
Runners
must pass the baton within the exchange zone.
2.
Runners
may not throw the baton to make a pass.
3.
Runners
must remain in their lanes throughout the 4x100 meter relay race.
4.
Runners
are disqualified if they obstruct, impede or interfere with another runner's
progress.
5.
Within
the takeover zone, it is only the position of the baton which is decisive, and
not the position or location of the body
or limbs of the competitors.
6.
In the
4x400M relay, the first leg as well as the part of the second leg through the
end of the first turn of the second leg
shall be run entirely in lanes.
General
Rules for the Long Jump
1.
Always
start behind the takeoff line.
2.
The
best of three non-consecutive jumps will be marked as the final score.
3.
Measure
the distance of the jump from the takeoff line / board to the closest
impression made in the sand by any
1.
part of
the body.
4.
Exit
pit from the sides or rear. Walking back toward the runway, through your mark
and crossing over the
2.
takeoff
line will result in a foul.
5.
Running:
Athlete must be able to jump at least 1M, the minimum distance between the toe
board and sand pit.
6.
Standing:
Athlete must use both feet on the take-off.
General
Rules for the High Jump
1.
Do not dive over the bar in competition or
warm-up for competition.
2.
Do not touch the pit, standards or bar, or cross
the horizontal plane, when deciding not to jump after a bad approach. The approach can be restarted if
the pit, bar or horizontal plane has not been touched and time
1.
remains.
2.
Do not take off from both feet. High jumps of
any style must be made from a one-foot takeoff.
3.
Exit the pit from the sides or the rear.
4.
Three consecutive fouls at any one height will
determine final placement. Final score is last height cleared.
5.
Athlete must be able to jump at least 1M, as the
minimum opening height for all high-jump competition is 90cm.
General
Rules for the Throwing Events
1.
Use an
official size and weight softball, tennis ball or shot.
2.
Enter
and exit the back of the throwing ring/circle or area.
3.
Throw
the softball or tennis ball in any manner.
4.
The
best of three non-consecutive throws will be marked as the final score.
5.
Do not
step over the softball throw foul line, or on or over the shot-put toe board.
6.
Shot
Put: A legal put must be initiated from the shoulder and the crotch of the neck
with one hand only. The shot does not drop below the shoulder.
v Gymnastics
Gymnastics is a sport that includes exercises requiring balance,
strength, flexibility, agility, coordination, and endurance. The movements
involved in gymnastics contribute to the development of the arms, legs,
shoulders, back, chest, and abdominal muscle groups. Alertness, precision,
daring, self-confidence, and self-discipline are mental traits that can also be
developed through gymnastics. Gymnastics evolved from exercises used by the
ancient Greeks that included skills for mounting and dismounting a horse and
from circus performance skills.
The most common form of competitive gymnastics is artistic
gymnastics, which consists of (for women) the events floor, vault, uneven bars
and beams. For men, it consists of the events floor, vault, rings, pommel,
parallel bars, and horizontal bar. The governing body for gymnastics through
out the world is the Fédération Internationale de Gymnastique (FIG). Eight
sports are governed by the FIG, which include Gymnastics for All, Men's and
Women’s Artistic Gymnastics, Rhythmic Gymnastics, Trampoline (including Double
Mini-trampoline), Tumbling, acrobatic, and aerobic. Disciplines not currently
recognized by FIG include wheel gymnastics, aesthetic group gymnastics, men's
rhythmic gymnastics, TeamGym, and mallakhamba.
Participants in gymnastics-related sports can include young
children, recreational-level athletes, and competitive athletes at varying
levels of skill, including world-class athletes.
Artistic Gymnastics is usually divided into Men's and
Women's Gymnastics. Men compete on six events: Floor Exercise, Pommel Horse, Still
Rings, Vault, Parallel Bars, and Horizontal Bar, while women compete on four:
Vault, Uneven Bars, Balance Beam, and Floor Exercise. In some countries, women
at one time competed on the rings, high bar, and parallel bars.
v Individual Sports
There are certain sports, such as golf, bowling, and tennis
that, for the most part, are considered individual sports, which are sports
played alone without teammates. Yes, there are exceptions, such as the Ryder
Cup in golf, in which two teams from either side of the Atlantic Ocean compete,
but often the competition is for an individual trophy.
A sample of the thousands of
individual sports includes:
1. Badminton
2. Bowling
3. Boxing
4. Cycling
5. Figure skating
6. Golf
7. Skiing
8. Snowboarding
9. Surfing
10. Swimming
11. Track and field
12. Wrestling
13. Skills
There are thousands of individual sports, and the skill
requirements for each vary greatly; however, there are certain skills that
apply to most individual athletes. Most have high levels of cardiovascular
fitness to allow for long hours of practice and play. Most have well-toned
muscles and are flexible.
One major advantage of competing in an individual sport is
that the athlete can progress at her own pace to improve skills. The skills she
needs are more mental than physical. She needs autonomy, self-discipline,
focused thinking, and passion. She must work on a specific skill over and over
until it is mastered. She is able to practice as early or late as she wants.
She gets to take all the credit for winning, but she is on her own and can
blame no one but herself for any lackluster performances
v Sports
Tournaments And Events Throughout The Year.
Organizers and athletes are drawn to our excellent
facilities, convenient location, and amazing weather. To help you with planning
your next event, here are the basic steps to plan a fun and enjoyable sports
tournament:
1.
Get Organized
The first thing to do is to create a committee and assemble
volunteers. It is not an easy task to organize a sports tournament, so the more
help you can get the better. Make sure the volunteers are well organized and
committed to making your event a success.
2. Select Your Dates
Select the date of the tournament so that you may finalize
the venue and send out invites.
3.
Choose a Venue
Finalize the venue that meets your requirement. Many venues
in Simi Valley also offer assistance in organizing the sports tournament like
catering services, volunteer services, and other details. Enquire about the
services you can receive within your budget.
4.
Determine Tournament Style
Decide on the type of tournament you want. Should it include
multiple sports or a single sport? How many teams will be needed?
5.
Plan Supplies
Make a list of items and supplies that will be required for
your tournament like score cards, posters, timing clocks, medals or awards.
6.
Promote Your Tournament
Advertise and promote your event. Make sure your community
or regions are aware of the tournament. Set up a website or an event page where
interested individuals can register to participate. Invite teams or sports
personalities, use social media, send out flyers or emails, and advertise in a
local newspaper or a sports magazine. Contact sport managers and college or
university coaches so that they can encourage their teams to participate.
7.
Finalize Details Ahead of Time
Get the medals, awards, certificates, or souvenirs prepared
well before the event.
8.
Reserve Officials and Referees
Reserve the sports officials you will need in the
tournament. Contact referee organizations at least a month or so before your
event so that they can send enough officials to cover your event.
9.
Reach Out To Participants
Finalize the teams participating in the tournament and send
them the details of event including the rules and regulations of the
tournament. Make sure they know the right timing and venue of the event,
including the nearby accommodations so that they can book in advance if they
are attending from a different region.
10.
Review The Plan
Go through all the details with the venue management,
organizing committee, and volunteers so that everyone understands how the
tournament will proceed. Assign all tasks beforehand and ensure everyone knows
their roles and what you expect from them.
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