PE

biomechanical principles (Foundations)

Force, leverage, type of contraction Not all muscle contractions are the same. There are actually three of them with regards to skeletal muscle: isometric, concentric and eccentric. Isometric contractions occur when the muscle's length is or joint angle stays the same. A good example is when you are holding yourself against a wall. Concentric contractions occur when the muscle is shortening. An example is during the lifting phase of a bicep curl. Eccentric contractions occur as the muscle is lengthening, an example of which is the downward phase of the bicep curl.

Pre-Shot Routine

The actions a player takes from the time he selects a club until he begins the swing.

Changeable risk factors (Foundations)

inactivity, smoking, nutrition and stress

Health and fitness benefits of participating in bowling activities

muscle toning, hand-eye coordination, healthy heart

components of exercise prescription (Foundations)

overload principle, type, progression or specificity

Which type of riding can establish the foundation of fitness for a cyclist?

Constant-pace,low-to-medium-intensity riding

Safety aspects of bowling, including risks to bowlers, bystanders, and bowling alley

1)Wear bowling shoes. The nonslip surface on the bottom of the shoes prevents the bowler from slipping and protects the lane from scuff marks and damage.2)Always pick up the ball with both hands. This practice prevents bowlers from dropping the ball on their foot or having it roll into someone else's lane.3)Don't cross the foul line. The lane beyond the foul line is oiled to allow the ball to slide down the lane more easily. If a person steps beyond the lane, he or she may wind up sliding down the lane and suffering an injury.

steps

1. have one foot in front of your body and one foot behind your body. During the first step, the right foot steps forward as the right arm pushes the ball out and down toward the right foot simultaneously. 2. go with the swing and move your left foot forward. Your arm comes down towards your ankle. Release the bowling ball at your ankle and your arm should go up towards the ceiling. This is called lift. Your arm swing should be a half circle. Follow through after the foul line to complete the half circle. During the second step, the left foot moves forward as the ball arcs down. 3. the bowling ball goes up into the backswing and third step while still maintaining posture. Your arm is at the top of the swing and the left leg is back. 4. As the ball starts down during the fourth step, your right foot should slide sideways in back of the left leg. Simultaneously, you should "sit down" or lower your hips slightly and position your weight slightly back so you end up in a comfortable sitting position with the lower body and the spine tilted 15 degree forward. use arrows as targets

progress of play

A game is made up of 10 frames. Each frame represents one turn for the bowler, and in each turn the player is allowed to roll the ball twice. If the player knocks down all the pins with the first roll, it is a strike; if not, a second roll at the pins still standing is attempted. If all the pins are knocked down with two balls, it is a spare; if any pins are left standing, it is an "open frame." If a bowler commits a foul, by stepping over the foul line during delivery, it counts as a shot, and any pins knocked down are re-spotted without counting. If pins are knocked down by a ball that has entered the gutter, or by a ball bouncing off the rear cushion, they do not count, and are re-spotted.

Cooper's 1.5-mile run test (Foundations)

A test that requires you to jog/run as fast as you can to cover the distance of 1.5 miles

Safety considerations, including rules and practices that minimize safety risks

Always wear proper bowling shoes to avoid slipping and to help protect your toes. Check to make sure that you have the right size and that they are properly tightened before you begin. Never bowl barefoot. Tie back hair and keep all parts of the body away from the moving parts of the ball retriever. Never stick your head or hand into the ball retriever. Before starting a game, find a proper sized bowling ball that fits you and that you can lift with ease. Always use this ball while playing to avoid finger, wrist, arm, or back injury. Stand back when others are bowling. Never stand directly behind a bowler. Never cross the foul line or step onto the bowling lane. Not only is it against the rules, it is also extremely slippery and could result in a slip and fall injury. Never run in a bowling alley, especially near lanes or on tile where it may be slippery.

Historical development of bowling

Bowling balls and pins were found in the tomb of an Egyptian king who died in 5,200 B.C. The ancient Polynesians bowled on lanes that were 60 feet long, the same as today. Bowling was part of a religious ceremony in fourth century Germany. Those who could knock down the pins were said to be of good character. Those who missed had to do penance. Even Martin Luther was a bowler. British kings Edward II and Richard II banned bowling because they said people were wasting too much time playing the sport. But Sir Francis Drake played a game of bowls before he went to war against the Spanish Armada. Bowling has been popular in America since Colonial days. The British imported lawn bowling but German settlers introduced ninepins, the ancient game that evolved into today's modern tenpin sport. Because of confusion over playing standards, the top bowlers of the 19th century decided that the sport needed a standard set of rules. They started the American Bowling Congress in 1895 (now the United States Bowling Congress).

History and evolution of bowling

Bowling is a very old sport that probably originated in Egypt several thousand years ago. Bowling on the green has been around in England for hundreds of years, and bowling pins likely originated in Germany. Areas in the United States named "Bowling Green" are named after early outdoor bowling areas. In the U.S., the early game usually consisted of nine pins set up much like billiard balls today. Team play began to grow at the end of prohibition, and in the 1950s professional bowlers began to earn top dollar for their skills.

example of reflection

Bowling: Strength is required to lift the bowling ball, hold the body for proper delivery, and power the ball down the lane. So it was important for me to do some resistance exercises that focused on upper, lower, and core body strength. I also trained with a medicine ball to help me bowl more powerfully. Cardiovascular endurance is not a big factor in bowling performance, but I noticed that as I got in better shape by running, I had better energy and alertness on the lane. Many of the important movements in bowling are fine-motor skills, such as the position of the arm and wrist. Flexibility exercises, such as stretching before and after the match, helped me fine-tune those subtle movements. Cycling is an aerobic sport, so cardiorespiratory training was an important part of my fitness plan. My goal was to maintain my target heart rate for 30 minutes 3 times per week. I didn't want to exceed this length of time because of the principle of diminishing returns and because I would increase my likelihood of injury. I also did resistance training, with an emphasis on lower body strength. In weight training, my aim was to find a balance between enough intensity to overload my body so it could adapt but not so much intensity that I injured myself. I would like to improve my bowling average from a 130 to a 160. To do this, I think I need to focus on muscular strength and enhancing flexibility. Specifically, I am going to add two strength-training workouts to my schedule to increase my leg and arm strength. In addition, I am going to practice the basic movements of bowling to increase the muscle memory of the moves. I'll also add more flexibility training with yoga.

Historical development of cycling

In 1817, the German Baron Carl von Drais introduced a "running machine" dubbed the draisine or velocipede that was essentially two wagon wheels connected by a wooden plank with a rudimentary device used for steering the front wheel. The velocipede allowed people to "run" along the ground while perched on the machine, permitting occasional coasting and an increased range and speed. It took a breakthrough in the 1860's by the Michaux factory in Paris and their addition of pedals and lever arms to the front wheel of the evolved velocipede to reveal the world''s first modern bicycle. During this period, bicycles evolved from the primitive "boneshakers" from the Michaux factory to elegant, high wheeled "penny farthings" commonly called "ordinaries" from such early stalwarts as the American Columbia brand. Then, all the innovations of the 19th century suddenly combined in 1885 to form the Rover. The Rover had a chain and gear to increase leverage, solving the problem of increasingly large wheels on ordinary bikes. This allowed a Rover with 30 inch wheels to ride as fast as if it had 50 inch wheels. Smaller wheels kept the rider closer to the ground, more stable and, ultimately, safer. This "safety" bicycle lead to a riding boom of unprecedented proportions in the 1890s, and the pastime finally moved beyond a mere fad to an integral part of the modern world. tour de france began in 1903

more scoring

In an open frame, a bowler simply gets credit for the number of pins knocked down. In the case of a spare, a slash mark is recorded in a small square in the upper right-hand corner of that frame on the score sheet, and no score is entered until the first ball of the next frame is rolled. Then credit is given for 10 plus the number of pins knocked down with that next ball. For example, a player rolls a spare in the first frame; with the first ball of the second frame, the player knocks down seven pins. The first frame, then, gets 17 points. If two of the remaining three pins get knocked down, 9 pins are added, for a total of 26 in the second frame. If a bowler gets a strike, it is recorded with an X in the small square, the score being 10 plus the total number of pins knocked down in the next two rolls. Thus, the bowler who rolls three strikes in a row in the first three frames gets credit for 30 points in the first frame. Bowling's perfect score, a 300 game, represents 12 strikes in a row--a total of 120 pins knocked down. Why 12 strikes, instead of 10? Because, if a bowler gets a strike in the last frame, the score for that frame can't be recorded before rolling twice more. Similarly, if a bowler rolls a spare in the last frame, one more roll is required before the final score can be tallied.

When cycling, what is the key to efficient cornering?

Maintaining a steady speed

Types of competitive cycling events and rules/practices related to each

Road Race: A mass start race on private or public roads. Road Criterium: Several laps on a short course, often on closed city streets. Sportive: A longer duration event over typically 40-100 miles. Mountain Bike - Downhill: One at a time on a downhill off-road course. Mountain Bike - 4X: Four cross riders compete at the same time. BMX: Sprint races on purpose-built off-road single-lap racetracks. Cyclo-Cross: Many short laps on a variety of challenging surfaces.

Benefits of different types of bicycles, including road bikes, off-road bikes, tandem bikes, touring bikes, and BMX bikes

Road bicycles are designed to be ridden fast on smooth pavement. They are usually lighter than other types of bicycles. They can be ridden on paved trails, but most people find them uncomfortable and unstable on unpaved trails. Most road bikes are not capable of carrying heavy loads, so are not very suitable for commuting or touring. Touring bicycles are another special type of road bike. They are designed to be ridden on pavement, but are more durable for use on self-supported long-distance riding. for more comfort when riding long distances for multiple days at a time. They have a lower gear range compared to regular road bikes, to allow for carrying heavy loads up steep hills. Tandem Bicycles are "bicycles built for two." BMX: off-road used for tricks Off-road: handle rough surfaces, long distances (mountain biking)

Relationship between substance abuse and cycling

Sample answer: Professional cycling is one of the most grueling tests of physical endurance. Cyclists compete nearly every day for weeks on end. During that time, their bodies are tested in dramatic ways. Doping can help prevent some of those changes and allow cyclists to compete at higher levels. As a result, cycling has long been associated with stimulants and performance-enhancing drugs. However, anti-doping rules are in place because the drugs can have severely negative effects on the body, including addiction, heart attack, and death.

Risks associated with bowling activities

Slipping on the bowling lane and falling Getting your hand, hair, or other part of the body caught in the ball retriever Fingers getting stuck in the bowling ball holes, possibly causing dislocation or a sprain Being hit by a ball when the bowler loses his or her grip or incorrectly bowls Dropping a ball on your foot Hurting your back from trying to play with too heavy of a ball

Safety procedures (Foundations)

Spotting during gymnastics, non-skid footwear

Scorekeeping procedures and rules, including handicapping

Strike If you knock down all 10 pins in the first shot of a frame, you get a strike. How to score: A strike earns 10 points plus the sum of your next two shots. Spare If you knock down all 10 pins using both shots of a frame, you get a spare. How to score: A spare earns 10 points plus the sum of your next one shot. Open Frame If you do not knock down all 10 pins using both shots of your frame (9 or fewer pins knocked down), you have an open frame. How to score: An open frame only earns the number of pins knocked down. The 10th Frame The 10th frame is a bit different: If you roll a strike in the first shot of the 10th frame, you get 2 more shots. If you roll a spare in the first two shots of the 10th frame, you get 1 more shot. If you leave the 10th frame open after two shots, the game is over and you do not get an additional shot. How to Score: The score for the 10th frame is the total number of pins knocked down in the 10th frame.

handicap

Subtract your average from the basis score. If your average is 160 and your basis score is 210, subtract 160 from 210. 210 - 160 = 50. Multiply by the percentage. Take 90 percent (or whatever percentage your league uses) of the difference between your average and the basis score. 50 x .9 = 45. Your handicap is 45.

Etiquette and rules of recreational and competitive bowling

Wait for the bowler to your right to deliver his/her ball if you're both bowling at about the same time. Remain behind your fellow bowler while he/she is bowling. Confine your bowling to your own lane. Observe the foul line, even in casual play. Play fair. Never bowl in street shoes. Avoid using someone else's ball without permission. Limit swearing and bad language as much as possible. Be ready when it's your turn.

Physiological principles (Foundations)

Warm up, cool down, overload, frequency, intensity, specificity, progression

By keeping yourhand behind the bowling ball during the swing and maintaining a firm wrist throughout the swing, you can ensure _____.

a proper release

Negative effects of overtraining (Foundations)

bulimia and anorexia

Why is lofting, or throwing the ball more than a short distance down the lane, forbidden by many bowling establishments?

can damage the ball/lane

consumer issues related to physical fitness (Foundations)

marketing claims promoting fitness products and services

Appropriate clothing and accessories for cycling

mudguards prevent soaking; pump, spare, tools, light tight clothes

Correct pedaling technique is known as_____.

pedaling in circles

What is the relatively short next-to-last step in the approach called?

power-step