Russia 11 класс Physical Education

Chapters: 4

1. Knowledge about physical culture

Healthy lifestyle and professional PE

Coming soon

Recovery and self-preparation for GTO

Coming soon

Stretching and shaping · Sports games · Sport and GTO

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.
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 qualities

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.