Illustrations: These are labelled clearly to make it easier for you to understand the text.
Illinois
Activities: Activities ensure that concepts are understood and consolidate knowledge.
Illinois test • The length of the course is 10 m and the width (distance between the start and finish points) is 5 m.
• Four cones are used to mark the start, finish and the two turning points.
• Another four cones are placed down the centre, an equal distance apart.
• Each cone in the centre is spaced ± 3,3 m apart. • Lie on your stomach (head towards the start line) and hands by your shoulders.
• On the “go” command, get up as quickly as possible and run around the course in the direction indicated, without knocking the cones over, to the finish line.
Activity 6 Do agility drills
Work in groups to do the following agility drills. Your teacher will explain the set-up and each agility drill. Complete each drill and record your time.
Activity 7 Complete a T-drill test
You will be assessed on your ability to complete a T-drill test. Remember, touch the base of each cone. Good footwork will improve your speed.
Feet may not cross. Touch the base of the cone, not the top. 2.2 Safety issues relating to fitness activities New words
cramps: painful sensations caused by a muscle contracting or over-shortening
Steps: Here you are given step-by-step instructions to perform a certain task. It makes it easier for you to develop skills.
clarification: making something easier to understand by explaining in a different way
A warm up and cool down routine is an essential and compulsory part of any physical activity session. Routines may vary, depending on the planned activity. The warm up may include warm-up games. If you do not warm up and cool down, it can increase your risk of injury and cramps.
Activity 8 Warming up and cooling down
Your teacher will teach you how to warm up for exercise, and you will learn a warm up game. Look, listen and ask questions for clarification. A five- minute cool down session will include light stretches. Step 1: Begin with a light jog around the field for about two minutes.
16 Term 1 OS LIFE ORIENTATION GR8 LB TERM 1 BW FINAL
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Activity 20 Design a training programme
Design a plyometric home training programme. • Select six to eight exercises. • Perform each exercise 10 times, in other words, 10 repetitions (reps). • The 10 repetitions are called a set. Perform three sets. • Rest for one minute between sets and three minutes between exercises. Remember to perform each exercise with the correct movement technique. Movements must be explosive, controlled and as fast as possible.
The hammer throw
The modern or Olympic hammer throw is an event in which you throw a heavy metal ball attached to a wire and handle. The name “hammer throw” is derived from older competitions where an actual sledge hammer was thrown – still part of the Scottish Highland Games.
The four key elements of a basic hammer throw (right-handed thrower) Posture: Keep a solid athletic position (feet shoulder-width apart and knees flexed). Balance your weight evenly between both feet.
Rhythm: Visualise your throw. Control your turns so that you get into a rhythm. Accelerate the ball through each turn. The footwork sequence is: Left heel turn, right toe pivot, step under. To turn over and over, push the ball past you while pivoting your feet to 180º and then step under with the right foot. The weight of the ball will make your body turn.
Balance: It’s essential to keep your body straight so that you keep moving around a central point. If you lean back too much or give in to the ball (bending at the waist) or lean left or right, you’ll be thrown off balance. You need good core strength to keep your position.
Ball speed: Ball speed at the moment of release is the main aspect that determines how far your throw goes. Keep your torso upright. If you move off your core position, the ball will decelerate (lose speed). You and the ball must turn as one. Both feet must constantly be turning with an emphasis on an active right foot. Think of the release as just another turn. Be patient. A common mistake is to “rip” at the hammer and rush through the release. Remember the ball needs to be at maximum speed when you let go.
Safety Activity 21 Practise the hammer throw
The hammer throw is not a popular throwing sport in many schools, probably because few schools have hammer throwing cages. If your school does have the necessary facilities, give it a go.
Hammer throw can be very dangerous. Never stand next to the thrower in the cage and do not walk in front of the thrower.
Photos: All photos are clearly labelled to help you understand the text better.
An athlete swinging the hammer.
Important
Do not forget to warm up and cool down.
These Physical Education Tasks are suitable for Formal Assessment.
Unit 8 Physical education 109 OS LIFE ORIENTATION GR8 LB TERM 3C BW FINAL
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6 How to use this book
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