Shanghai Singapore International School Physical Education Portfolio 2013-2014

1. By Rachel Koh Sumin Shanghai Singapore International School Physical Education Portfolio 2013-2014

2. What I have learnt • What I have learnt in this term in my physical education are… • Gymnastics (Involving vaulting, floor routines, partner balances, stretching, etc) • Netball (Variety of net ball skills and techniques involving the passes, pivot, shoots, etc.)  Includes all the net ball rules and positions covered. • I particularly enjoyed floor routines and partner balances as I was able to experience a different type of sport which involved in flexibility (required in rolls (Teddy bear, Cartwheel), jumps (Straddle, split) , balances (Bridge, shoulder stand). Collaborating with my partner to perform a higher standard balance was also something new I had never done before. • Lastly, I gained lots of interest in creating our own types of balances to perform in our routines. I used some balances that were applied in dances such as ballet. ( The body curl balance, etc.)

3. Learner Profile Links • What Learner Profile points have you been able to demonstrate in the units of work? • I was able to demonstrate ‘inquirers’ in the units of work. • Many times during our gymnastic floor routines (especially in the vaulting) I asked some questions to my other classmates who were good at it and tried to learn from them by observing their demonstrations (their own skills and techniques.) • To add on, I searched on many internet websites on developing and understanding on my weak physical skills and abilities. (Such as my shot put.) • Last but not least, exploring different types of floor routines on the internet provided me with lots of ideas on creating my own types of balances.

4. What I can do to improve • What must you do to improve your level. • To improve my sports level, I should work harder on my cardiovascular endurance and stamina. I get tired very fast whenever I am participating in a match or a game. Especially when it involves in long time of running and jumping  netball) *When I was the center player, I was exhausted very quickly. • What I can do is to practice and train my muscles to exercise for a longer period of time without getting tired quickly. (I can do a long distance-running during my lunch time instead of walking on the track.) • My other weakness to work on is my vaulting. I got scared easily without actually trying to get over the vault. I think I should also learn to trust and depend on myself.

5. Net Ball Name: Rachel Koh Class: Grade 8 Diamond

6. Warm-up • 4 Pulse-raising Activities: • These activities will raise your heart-rate and the body temperature. • It will prepare your cardiovascular system for the game coming up. • It will warm your muscles up before start stretching them. • Pulse-raising activity 1: • Passing netballs around a zone. • All the players spread around the gym area. About 1/3 of the players receive a net-ball. • Players start moving around the zone under varying range of speeds. • While moving around, players start passing the ball around one another while constantly changing their running speeds. • This activity involves ranging forms of running, pivoting, passing and hand-eye co-ordination. • Pulse-raising activity 2: • Jogging under varying foot-work patterns. • All the players starts jogging around the track with different foot-work patterns every 50 meters. • Variety of foot-work patterns include; Sidesteps, skipping, High knees and sprinting. • Each player should cover a total distance of 200 meters of the track. • This activity involves different types of foot-works and flexing your leg muscles. (Producing lactic acid.)

7. Warm-up • Pulse-raising activity 3: • Ranging-speed beep exercise • In the beginning, players will jog ¼ of the 40-meter track than return back with the same pace. • Next, players will run (50% speed) ½ of the 40-meter track than come back continuing the previous speed. • Lastly, players will sprint (100% speed) the whole 40-meter track than come back sprinting again.

8. Stretching • Stretching • This will lengthen your warmed-up muscles gently for the match ahead. • This will prevent you from having pulls, twists, strains and other injuries • 2 upper body: The upper body is used in netball to throw or catch passes, shoot into baskets, reach for rebounds and block shots. • 2 lower body: The lower body is used in netball to run, sprint and jump during the play. • Name muscles being stretched

9. 2 upper body • Cross-Chest Stretch • Pull your right arm across your chest and push on your elbow close to your chest with your left hand. Repeat 2-3 times on each side. • Tricepts Stretch • Raise right arm over your head behind with your elbow pointing upwards. Pull down your elbow with your left arm and lean the arm towards the opposite side. Repeat 2-3 times on each side.

10. 2 lower body • Standing Hamstring Stretch • Right leg in front of you. Then, bend your left knee. Lean forward while placing your hands on the bent leg. Keep back straight and hold your toe upwards slowly. Repeat with both legs 2-3 times. • Standing Quadriceps Stretch • Pull you heel towards the buttocks until a stretch is felt in front of the thigh. Keep you leg close to the body with knee pointing to floor. Repeat with both legs 2-3 times.

11. Exercise • Mini-game Exercise • Forming a group of 4, each groups gets a net-ball. • (2 people one team.) One team goes attacking and the other goes defense. • The attacking team(with the bibs on if available) will be passing their netball to each otheras many times as possible while getting away from their defending opponents. They can use their pivoting skills as well. (No. of passes: Maximum 7 times.) • The defensive team will be blocking the attacking team through ‘man to man’ method by positioning themselves near their own chosen opponents and preventing/disturbing the passes from reaching 7 times. • This activity specifically focuses on “man to man” defending and attacking skills.

12. Skill development • Bounce-Pass • 2 players facing each other at a distance depending on the player’s level/ability to pass. • 2 players bounce-pass the netball to each other using the listed correct techniques: • Good bounce-passing techniques require: • Two hands holding onto the ball just above the waist height • Fingers nicely spread behind the ball • Elbows kept low and relaxed • Weight transferred from back foot to front foot • Ball pushed downwards aiming for it to bounce almost directly towards receiver

13. Skill progression • Bounce-passing • Changing from static receiver to moving receiver for a better aiming skills. • Adding a defender to the moving receiver to develop stronger combinations of bounce-pass, pivoting, aiming and hand-eye co-ordination skills. • Applying more pressures to them by adding more players into the drill. This will enhance their skills of using available spaces wisely.

14. Netball Rules • Players cannot travel with the ball once they received it. They should choose to pivot and pass the ball to their team player. • A player is strongly forbidden from snatching or hitting the ball out of another player’s hands. (This is called contact.) The player should stand beside the opponent player until the ball has left the player’s hands. • All the players are not allowed to move into the areas that they are not designated to.

15. Netball Positions • Goal Keeper (GK) • Goal Defense (GD) • Wing Defense (WD) • Centre (C) • Wing Attack (WA) • Goal Attack (GA) • Goal Shooter (GS) • Wing Attacker – To create as many goal scoring chances as possible by passing the ball to the shooters.  *Giving them more shooting opportunities. • Centre player – To take the center pass and link the defense and the attack. Also to shift the ball away from the defensive area into to attack. • Goal Keeper – To guard the goal circle and the defensive third and must stop the Goal Shooter from scoring  *Requires collaboration with the Goal Defense.

16. Netball fitness • 3 components of fitness • Cardio vascular endurance: Netball players require strong cardio vascular endurance as they always have to be marking or getting away from their opponents during their games. (The man to man method.)Always in motion without rests, aerobic respirations are essential too. • Balance and Coordination: Netball players need balance and coordination as they have to catch or pass a ball under varying body controls (involving landing on the ground when there is a jump for a catch.) In addition, hand-eye coordination is essential for looking at directions and making quick decisions before passing their ball. • Power: Strong arm and leg muscle power are required in order to make quick and swift passes (a strong push) to prevent the opponents from snatching them, and to sprint away from their defenders in a glance and receive a clear pass.