Ukraine 11 клас Physical Education

Chapters: 7

1. Invariant module: theory and methods

Theory for grade 11

Sports Training: Principles and Methods – Sports training is planned exercise that makes the body fitter for a sport. Every session has a warm-up (raise heart rate, temperature and flexibility slowly), the main work and a cool-down (bring the heart rate down and remove waste such as lactic acid). Good training follows principles: Specificity (train for your sport), Progression and Overload (do a little more over time so the body adapts), Reversibility (fitness is lost when you stop) and Tedium (vary training to avoid boredom), plus rest and recovery. FITT sets the dose: Frequency, Intensity, Time, Type. Intensity can be measured with heart rate: maximum heart rate ≈ 220 − age; 60–80% trains the aerobic system and 80–90% the anaerobic system. Main methods are continuous, interval, fartlek, circuit, weight (resistance), plyometric and flexibility training. A training year can be split into pre-season, competition and off-season phases (periodisation).

General physical training

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.

Team games

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.

Racket and target games

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.

Individual 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.

Combat sports

Traditional Games and Martial Arts – Traditional games are played with simple objects and rules passed down through families and communities, like tops, marbles, tag games, tug of war, kabaddi and kho-kho. They keep culture alive and build fitness and fair play. Martial arts and combat sports (judo, taekwondo, karate, wrestling, kalaripayattu, boxing) teach self-control, respect and technique. Every combat sport rests on the same basics: a bow of respect, a stable stance (centre of gravity over a wide base), safe falling (break-falls), clear rules and safety gear.

Applied and outdoor

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.