Grade 10 H.P.E Notes - Unit 1-3

GRADE 10 UNIT ONE SPORT AND SOCIETY Sport and society are greatly interrelated. The sport industry benefits the society. The establishment of gymnasiums and recreational centers not only reduce unemployment rate but also help to keep the health of the society that will yield productive and health...

GRADE 10 UNIT ONE SPORT AND SOCIETY Sport and society are greatly interrelated. The sport industry benefits the society. The establishment of gymnasiums and recreational centers not only reduce unemployment rate but also help to keep the health of the society that will yield productive and healthy generation. Sport and media Media is a source of information and address the public through print or electronic medium. Like newspaper, magazine, radio and television, are some examples of of media. Media plays an outstanding role for the development of sport in many ways such as provide pre-event discussion, live coverage in particular national and international events, and sport time talk shows that captures the public interest at large. Types of mass media There are three types of media. These are: Print media, broadcast media and Internet. A. Print media It is the oldest of all types of media. As the name indicates print media publicizes news or information in a printed or publication form or hard copy, such as newspaper, journal, book and magazine. B. Broadcast media It is usually called electronic media. Broadcast media spread information to the public usi ng electronic mass communication medium which usually uses audio or video. Radio and TV are common examples of broadcast media. C. Internet It is the new version of information and communication, which currently the youth are very familiar with. It is easily accessible. Internet is the fastest information dissemination media. 1.1.2 Role of media Media plays a massive role in shaping a society and build generation. It is also the responsibility of mass media to play a role in leadership and guidance. The fundamental role of media is mainly: Educating Entertaining and Informing The influence of media for the development of sport Sport development is a step toward national development. Mass media is used as a tool to embrace peoples' interest in sport and this interest increase if the audience develops attention to mass media. Therefore, media requires paying deeper attention to paving the way for implementing sport activities Sport and religion The relationship between sport and religion goes back to the ancient society. They are closely linked. In primitive societies, athletic activities began as religious rituals. Religion is a system of beliefs, values, and practices concerning what a person holds sacred or considers spiritually significant. The values and practices of religion help individuals to be emotionally and spiritually healthy. This is one of the objectives of school physical education and sports. Sport and politics Sports provide a platform for people to come together and support their country. International events like the Olympics and the World Cup serve as a case in point around which to rally and show national pride and unity. The bondage of sport and society is not as simple as recreation and fun, but also countries reflect their political ideologies. Olympic Games are used to improve relation between countries and communities. But sometimes political crises are disrupted sport events. For example Ethiopia missed the 1976, 1984 and 1988 Olympics because of political instability. In the history of Olympic Games there were political disruptions protests at the podium. The under listed are the major incidents. No Year Incidents 1 1936 Berlin, Nazi Olympics 2 1948 London, Germany and Japan banned 3 1956 Melbourne, Two protests 4 1968 Mexico City, Brutal shooting and civil rights protest 5 1972 Munich, Munich Massacre 6 1976 Montreal, African countries boycott Olympics 7 2016 Rio de Janeiro, Refuge Olympic team Famous sports persons' humanitarian and peace development activities Super stars in sport play a great role in countries peace development and humanitarian activities.These athletes are models for the youths and influential in their countries' in many ways. Their participation in peace development and humanitarian activities makes them outstanding role models in the sport world. For instance, Haile Gebresilassie, Sedio Mane, Didier Drogba, Manuel Nuer, Marcus Rashford, etc have great contribution for the soceity in different sector. Basic rules of Anti-- Doping There is governing body that controls and protects doping globally called World Anti-Doping Agency (WADA). WADA's duty is to monitor and ensure anti-doping activities worldwide. WADA establishes a code that governs every individual in the sports sector. The sports sector requires collaborative work between athletes, coaches, medical personnel, athlete's agents, and others. The World Anti-Doping Code was first adopted in 2003, took effect in 2004, and was then amended effective 1 January 2009.The World Anti-Doping Agency revises its code every time. The newly revised 2021 WADA code has 27 articles. Ethiopia National Anti-doping office (ETH-NADO), established by the FDRE council minister's of Regulations No. 400/2017 to enhance doping free sport. ETH-NADO exclusively governs the anti-doping activities in Ethiopia. UNIT TWO HEALTH AND PHYSICAL FITNESS The term "Health" is referred as an optimal well-being of human beings that contributes to quality of life. It is more than being free from disease and illness. Physical fitness: It is the body's ability to function efficiently and effectively. It consists of health-related and skill related physical fitness. Health-related physical fitness: It focuses on maintaining healthy living, including muscular strength, muscular endurance, cardiovascular endurance, flexibility and body composition. Skill related fitness: Agility, speed, power, balance, coordination, and reaction time are skill related fitness components. Some of the major benefits of increased physical activity or physical fitness are: Healthy growth and development, Strong heart and lungs (Cardiovascular health), Increase bone density and strengthens, Control of weight and body composition, Increases energy level, stamina and mental health, Reduces blood cholesterol, Reduces stress, depression and anxiety, and Higher quality of life and longer life expectance. 2.1. Methods of physical fitness training Physical fitness is an individual condition that varies from person to person. It is influenced by factors such as age, gender, heredity, status of personal health status habits, amount and level of exercise, and eating practices. Physical fitness is essential for every in dividual at all stages of life. Therefore, to achieve physical fitness objectives, various training modes and methods are available. (A)Aerobic Activity Aerobic activity refers to any physical activity that requires increased oxygen as aerobic exercise. This type of exercise develops the cardio-respiratory endurance of an individual. There are different types of aerobic activities which include aerobic rope skipping, walking, jogging, long-distance running, swimming, etc. (b)Anaerobic activity The term anaerobic is an activity "without oxygen". Anaerobic exercise is a high intensity activity for a short period. It relies on energy sources that are stored in the muscles of individuals. The different types of anaerobic activities are weight lifting, sprint races, jumping, etc. 2.1.1. Training methods for aerobic endurance: Continuous training: This is training at a steady pace and moderate intensity for a minimum period of 30 minutes. Fartlek training: This is where the intensity of training is varied by running at different speeds or over different terrain. The training is continuous with no rest period. Interval training: This is where the individual performs a work period followed by a rest or recovery period. Circuit training: This is where different stations/exercises are used to develop aerobic endurance. The station order/order of exercises is important to ensure different muscle groups are used to avoid fatigue. 2.1.2. Training methods for strength, muscular endurance and power training circuit This method of training is where different circuit stations/exercises are used to develop strength, muscular endurance and power. The circuit stations/exercises use different muscle groups to avoid fatigue. Free weights: This is use of barbells or dumb-bells to perform different types of dynamic exercises, resistance machines. Push and pull: we use this when training for strength (low repetitions and high loads), and also use when training for endurance (high repetitions and low loads). Plyometric: This type of training develops sportspecific explosive power and strength. It is used by sports performers such as sprinters, hurdlers, and netball, volleyball and basketball players. 2.1.3. Training methods for flexibility The ability of human joints to move through their natural range of motion is a measure of flexibility. There are two types of static flexibility training. Active(dynamic) stretching; which is performed independently where the performer applies internal force to stretch and lengthen the muscle. Passive(static) stretching; also known as assisted stretching, which requires the help of another person or an object such as a wall. Benefits of flexibility; Improved balance, Posture and athletic performance Risk of low back pain, etc. 2.2. Impacts of sedentary life The word "Sedentary" is derived from Latin word "Sedere" which means "to sit". Sedentary life style as distinct behavior is characterized by little or no physical movement and low energy expenditure. Sedentary life style is the main cause of hypokinetic disease. Hypokinetic: Hypo-means "under" or "too little" and kinetic means "movement". Thus, hypokinetic means too little activity. A hypo kinetic disease is one associated with lack of physical activity or too little regular exercise. Examples of such conditions include heart disease, low back pain, adult-onset diabetes, obesity, chronic respiratory disease, short life expectancy, excess cholesterol, high blood pressure, etc. 2.3. Exercises developing cardiovascular endurance Cardiovascular endurance is the endurance of heart and blood vessels. Cardiovascular endurance can be developed by regular physical exercise. Physical activities like walking, jogging, running, cycling, swimming, aerobics, rowing, stair climbing, hiking, cross country skiing and many types of dancing are "pure" aerobic activities. People who participate typically use three training methods to improve their cardiovascular fitness: Slow to moderate-intensity distance training; Moderate to high-intensity interval training and High-intensity training. 2.3.2. Advantages of cardiovascular endurance Health benefits of cardiovascular endurance: reduce stress; makes heart stronger and the lungs fitter, reduce the risk of heart disease; increases your energy and stamina; helps control blood pressure; helps you burn extra calories to maintain an ideal weight; improve muscle and bones strength; Improve self-confidence and self-image. 2.4. Exercises to develop muscle endurance Muscular endurance is the ability of the muscles to work for long periods without getting fatigued. People with adequate muscular endurance are less exposed to have back aches and injury. Good endurance also makes it easier for a person to have good posture. 2.4.1. Methods of developing muscle endurance Using body weight or free weight Bodyweight exercises are simple, eff ective ways to improve balance, flexibility, and strength without gym machines or equipment. You can do all these bodyweight exercises: 1. abdominal muscle endurance-partial curl-ups (1- minute time limit) 2\. Testing arm muscle endurance- pushups (No time limit) 3\. Testing arm and shoulder endurance - pull-ups (No time limit) 2.5 Exercise to develop muscular strength Muscular strength is defined as the ability of the muscles to produce force at high intensities over short intervals. It can be developed by exercise like: squat, pushups, plank, bench press, etc. UNIT THREE ATHLETICS 3.1 History of World Athletics Athletics, a competitive sport that was founded in ancient times, has continued a dynamic, life-enhancing sport. Athletics disciplines are among the oldest of all sporting competitions known to mankind, with 'run, jump, throw' the natural and universal forms of human physical expression. International Amateur Athletic Federation (IAAF) was founded in On 17 July 1912 in Stockholm, Sweden. It governs world track and field athletics. In 1936 the IAAF took over regulation of women's international track-and-which had been founded in 1921. 3.2 History of African athletics African athletes have made a huge contribution to the sport, with continent's illustrious history stretching back to even before the formation of IAAF. South Africa formed a national federation in 1894 and it was a sprinter from the country, Reggie Walker, who becomes the first African to win an Olympic gold medal when he took the 100m title. 3.3 History of Ethiopian athletics Athletics was introduced in Ethiopia in the 1940s in the schools by expatriate physical education teachers and in less organized system in military camps, Air forces, police forces etc. Beginning of 1950s, athletics become more popular in most primary and secondary schools of Addis Ababa. In modern era of Athletics in Ethiopia, after Ethiopia's registration as a member of the IOC (International Olympic Committee) in 1948, the country began participating in the international sport arena by preparing its athletes for the Melbourne Olympics, Australia. Ethiopia established its Athletics federation since June 4, 1961. Soon became member of the International Association of Athletics Federation (IAAF). 3.4 Horizontal jumps The horizontal jumps comprise all jumps that gain horizontal distance. These jumps are the long jump and triple jump. The aim of a horizontal jump is attempts to jump the greatest horizontal distance possible from a 20cm wide wooden board. The jumper must be able to accelerate and sprint at top speed over about 40 meters and hit the take- off position. Speed is important for these events as you need to generate enough momentum to travel far. 3\. 4. 1 The phases of long jump The long-jump technique is divided into 4 phases: A. The approach run: The main features of the run-up are accuracy, rhythm and consistency. Efficient running form will assist the jumper to build the required speed as well as ensuring a potentially effective position for takeoff. B. The takeoff: The take-off action converts the athlete's speed of the run-up into a vertical lift off the board and will determine the flight path of the athlete's center of gravity through the aerial stride to leaving the ground. C. The flight: This is the phase the jumper on air, and they trying to keep their balance to accomplish the task of keeping one's balance through the three flight style: the hang style, the float style and the hitch-kick style. D. The landing: An efficient landing is a byproduct of an efficient take-off. If the athlete does not get sufficient height at the takeoff it may be difficult to gain the best landing position. 3.4.2 Triple jump The triple jump event is a three-step jump, a hop, step and jump. The aim in a triple jump is to jump as much as possible with three successive jumps. Jumper taking part in this event should be a fast runner with great explosive strength. The event requires a performer to have good rhythm, balance and agility and the ability to master a complex technique. Phases of triple jump The triple jump has four phases. They include: A. approach run: least important in the beginning but very important once the athlete learns to jump properly. B. hop: develops from a fast controlled approach run. The hop is flat and balanced, with an active landing. C. step: is an extended balanced movement with an active landing. D. jump: uses all the remaining speed to propel you into the hit.