Romania Clasa a X-a Physical Education
Chapters: 6
1. Health and physical development
Physical development and posture
- Posture and Physical Development – Posture is the way you hold your body when you stand, sit or move. In good standing posture the ear, shoulder, hip, knee and ankle sit on one straight up-and-down line (the line of gravity). The spine has three gentle curves (neck, upper back, lower back) that make a soft S and act like a spring. Common faults are round back (kyphosis), hollow back (lordosis), flat back, sideways curve (scoliosis) and forward head (text neck). Mild faults can be prevented and corrected with stretching, strengthening, aerobic and light-resistance exercise, good habits and regular checks of growth (height, mass, BMI) and body functions (heart rate, breathing rate, blood pressure, recovery).
2. Personal safety
Safe practice
- Physical Fitness – Physical fitness is the body's ability to do daily work, play and sport with energy to spare. It has five health-related components (heart-lung endurance, muscular strength, muscular endurance, flexibility, body composition) and six skill-related ones (speed, agility, power, balance, coordination, reaction time). We improve it with a planned programme using FITT (frequency, intensity, time, type) and training principles like overload, progression, specificity, rest and reversibility.
3. Personality traits
Roles and fair play
- Fair Play in Sport – Fair play means playing by the rules and in the spirit of the game: respecting opponents, officials, teammates and yourself. Rules set the field, time, scoring and what is not allowed, so everyone has an equal and safe chance. A game has roles: players, a captain, referees or umpires, coaches and spectators, each with duties. Sportsmanship includes shaking hands, helping a hurt opponent and accepting decisions; cheating, deliberate fouls, doping and match-fixing break fair play and are punished with cards, bans or worse. The Olympic movement links sport with values: excellence, friendship and respect (and the Paralympic values of courage, determination, inspiration and equality). Organising a fair event means choosing a format (knockout or round-robin), making a schedule, sharing roles and planning for safety.
4. Sports culture
Judging sports value
- Fair Play in Sport – Fair play means playing by the rules and in the spirit of the game: respecting opponents, officials, teammates and yourself. Rules set the field, time, scoring and what is not allowed, so everyone has an equal and safe chance. A game has roles: players, a captain, referees or umpires, coaches and spectators, each with duties. Sportsmanship includes shaking hands, helping a hurt opponent and accepting decisions; cheating, deliberate fouls, doping and match-fixing break fair play and are punished with cards, bans or worse. The Olympic movement links sport with values: excellence, friendship and respect (and the Paralympic values of courage, determination, inspiration and equality). Organising a fair event means choosing a format (knockout or round-robin), making a schedule, sharing roles and planning for safety.
5. Motor qualities and skills
Motor qualities · Motor skills
- Fitness Testing: How We Measure Each Part of Fitness – A fitness test measures one component of fitness and gives a number. Each component has its own test: the multi-stage beep test for stamina, hand grip for strength, sit and reach for flexibility, a 30 m sprint for speed, the Illinois run for agility, jumps for power, the stork stand for balance, the ruler drop for reaction time and BMI for body composition. A good test is valid and reliable. Results are compared with norms and with your own earlier scores, tracked with simple devices, and used to plan training, including for job recruitment tests.
- Physical Fitness – Physical fitness is the body's ability to do daily work, play and sport with energy to spare. It has five health-related components (heart-lung endurance, muscular strength, muscular endurance, flexibility, body composition) and six skill-related ones (speed, agility, power, balance, coordination, reaction time). We improve it with a planned programme using FITT (frequency, intensity, time, type) and training principles like overload, progression, specificity, rest and reversibility.
6. Sports disciplines
Athletics · Gymnastics · Team games · Alternative sports
- Athletics: Running, Jumping and Throwing – Athletics (track and field) is sport where performance is measured: races are timed, jumps and throws are measured in metres. Track events include sprints, middle and long distance, hurdles and relays. Jumps (long, triple, high, pole vault) have four phases: approach, take-off, flight and landing. Throws (shot put, discus, javelin, hammer) depend most on release speed, then on release angle and height. Clear rules on starts, lanes, lines and sectors keep it fair.
- Gymnastics: Apparatus, Basic Skills, Balance and Safety – Gymnastics is a sport of controlled body movement: rolls, balances, jumps, swings and vaults on the floor and on apparatus. The main types are artistic, rhythmic, trampoline and acrobatic gymnastics. Two science ideas explain most skills: you stay balanced when your centre of gravity is above your base, and you spin faster when you pull your body into a tuck. Every skill is learned step by step, after a warm-up, on mats and with a spotter.
- Team Sports: How Teams Attack, Defend and Play Fair – Team games are grouped as invasion games, net and wall games, and striking and fielding games. When your team has the ball you attack: spread out (width and depth), move into space and pass quickly. When the opponent has it you defend: get compact, stay goal-side, mark a player or guard a zone, and win the ball back fairly. Each player has a role, the team communicates all the time, and officials apply the rules so the game stays fair and safe.