Physical Education: Unit 3- Individual Sports Review

*Power Walking Details*

Power walking is a movement that is slower than a run but faster than a standard walking pace. The average person walks at about four miles per hour, or a 15 minute mile. A power walk should increase that rate by at least 50 percent or to about six miles per hour. This movement involves powerful pumping of the arms in opposition and moving the feet at a brisk pace. Power walking should be performed for a reasonable period of time, usually 30 to 45 minutes, in order to reap aerobic benefits.

*Power Walking*

Power walking is an activity that has become very popular among people interested in getting fit, but who might not be able to exercise at a high level because of joint or bone weakness.

*Swimming*

Swimming is an activity that is beneficial to most people for both cardiovascular exercise as well as muscular exercise. Swimming can be performed in a pool of any size, but it is important to remember always to swim with a partner or a lifeguard on duty. Swimming can be an exhausting activity, and you may experience fatigue or cramping while in the water. This can be disastrous. This is one reason you should always swim with a buddy or under the watchful eye of a lifeguard.

*Running Details*

Running can take place any time or anywhere. It can also be performed indoors using treadmills or indoor tracks. One of the most important things to remember when running is to keep the body hydrated. When your body exercises, it sweats in order to cool it down. When this happens the body loses water, and it is must be replaced. When running, it is also important to make sure that you are using your arms, pumping in opposition. This will allow for a smooth motion and help the body to maintain balance. The feet should also hit the ground in a heel-to-toe sweep. This means that the heel should touch the ground first and roll upward to the toe. When running, remember that one foot should always be off the ground

*Swimming Details: Backstroke*

Backstroke is the opposite of the freestyle. Instead of having your head face down, it should be face up, and instead of having your arms move in a clockwise motion at the side of your body, they should move counter-clockwise. Your feet should perform the flutter kick. You should always be aware of how close you are to the wall or other swimmers, as it is easy to injure your arms or head by hitting either unexpectedly. Also, keeping your chin back as far as possible helps to avoid swallowing water.

*Bowling*

Bowling is a readily accessible activity that can be fun for people of all ages. It is played inside of a bowling alley and uses a bowling ball and pins. The bowling ball can range in weight from six to 16 pounds. It has three holes in it that allow for grip with the thumb, middle, and ring fingers. It has a smooth finish on it that enables it to slide down the bowling lane toward the pins. At the end of each lane, there are ten equally weighted pins.

*Swimming Details: Breaststroke*

Breaststroke is a more difficult stroke because of the more involved mechanics. Follow the progression below carefully when performing: 1. Head should be face down in the water. 2. Arms start by pointing straight out over the head, parallel to each other. 3. Then, the arms swipe outward as if making a semicircle until perpendicular with the body's trunk. 4. From this spot, they should move in to the chest and push down the body, forcing the head up to breathe.

*Running*

Running is an activity that people of all ages and athletic abilities can pursue. It can be done both for short or long distances, as well as quickly or slowly. People should remember that running is a great way to improve the fitness level of an individual.

*Bowling Details*

Each game in bowling is broken into ten sections called frames. In each frame, ten pins are arranged at the end of the bowling lane, and each bowler is allowed two attempts at knocking down the pins. After the first ball is thrown, the machine pulls up the pins left standing and brushes off any pins that are left lying on the lane. The bowler rolls the ball again in an attempt to knock down the remaining pins. Each time the ball is thrown, the player receives points according to the number of pins knocked down. There are bonuses available for anyone who can knock all of the pins down within a given frame. For example, If the player knocks down all ten pins of their first throw, he or she has earned a strike. A strike is counted as ten points plus a bonus of the number of pins from the next two balls. If the player knocks down all ten pins within one frame (two throws of the ball), that player will have achieved a spare. A spare counts as ten points, plus a bonus of the number of pins from the next ball thrown. Frames one through nine each allow up to two balls to be thrown. The tenth frame is a little bit different. The tenth frame allows for up to three balls to be thrown, if all three are strikes. The player's total score is the sum of all points earned within the ten frames. The highest possible score a player can achieve is 300, which would allow for strikes in frames one through nine, and three strikes in the tenth frame.

*Swimming Details: Freestyle*

Freestyle is the stroke most common among swimmers who are in the water for recreation. To perform this stroke, your head should be face down in the water. Your arms should be coming over the top from the side of your body in a clockwise motion. When needed, you may move your face to the side to breathe, but your entire head should not come out of the water. The opposite ear should always remain covered with water. Your feet should perform a flutter kick, which means they should kick slightly back and forth in opposition.

*Hiking*

Hiking can be a great way to experience some of the beautiful areas that this country has to offer. A hike is usually done at a leisurely pace so that the participant can enjoy the scenery, and it involves walking through a natural habitat that has different terrains and other natural obstacles such as tough uphill climbs, rocky terrain, and trees, bushes and shrubs. Many times, you can find a great place to hike in your local park.

*Hiking Details*

Hiking can be done during a day trip, although some avid hikers go for several days. The longer trip requires more equipment to be taken for overnight accommodations such as a sleeping bag. These things must be carried in a backpack, and this can make the trek more difficult. Also, in most hiking areas, eating or drinking establishments are scarce, so you must bring any food or drink you may need.