Physical Education Flashcards
- Standing long jump.
Try to jump farther than you have before.
- Jump high.
There will be a measuring tape on the side of the doorframe. Students try to jump higher than they have before. They can record on page 119 how high they jumped before.
- Running for distance.
Try to run all the way around the field without walking.
- Running for speed.
Try to improve your speed from the door to the fence and back.
- Balance on one foot.
Stay as long as you can, then switch feet and try again.
- Overhead arm stretch.
While standing, stretch as high as you can.
- Superman
Laying facedown on the floor, stretch your arms and legs as far as they will go.
- Arms Wide
Stretch the arms out and rotate them till you feel the burn a little. If it’s too easy, they can old on to a book in each hand.
- Shoulder Stretch
Reach the right arm straight out in front of you. Bend the left arm and put the left wrist on the back of the right arm, just above the elbow. Your left palm will be facing to the side. Use the left arm to gently press the right arm across your body until you feel a good stretch. Hold for 10 to 30 seconds. Switch arms and repeat.
- Tricep Stretch
This stretch works the muscle on the back of the upper arm. Raise the right arm up overhead, palm facing in towards your head. Then bend the elbow so your fingers touch, or reach toward, the middle of your upper back. Grab the right elbow with the left hand and gently pull back until you feel the stretch in the right tricep. Hold for 10 to 30 seconds. Then switch arms and repeat.
- Butterfly Stretch
Feet bottoms together while seated on the floor, lean forward and feel a stretch in the groin and back.
- Calf Stretch
Place your forearms on a wall. Stand with one leg near the wall. Extend the other leg back, keeping the heel on the ground, until you feel the stretch in the calf muscle (back of lower leg). Hold for 10 to 30 seconds without bouncing. Switch sides and repeat on the other leg. This stretch feels good after running or walking.
- Quadricep Stretch
This move stretches the large muscles on the front of the thighs that we use for running. Stand facing the back of a chair (a wall or a tree also works; you just need support for balance). With the left arm on the chair, bend the right leg and grab it with the right hand. Gently press the foot toward the body until you feel the stretch in the front of the thigh. Hold for 10 to 30 seconds, and then switch legs. You can also do this stretch with your opposite arm holding the foot. It is slightly more challenging to balance this way, but having the chair helps.
- Play catch.
Try to improve accuracy and increase the distance.
- Play basketball games.
These can include dribbling, passing, shooting, and actual games.
