Notes, summaries, assignments, exams, and problems for Physical Education

Knee Anatomy and Common Conditions

Leg Length Discrepancy

• Anatomical (True): Leg length difference from structural changes in the femur or lower leg.
• Functional (Apparent): Legs are equal in length but appear or feel shorter due to muscle imbalance, hip issues, etc.

Q-Angle

• Measured from the ASIS to the patella center, then from the tibial tubercle to the patella center.
• Normal: 10 degrees for males, 15 degrees for females.
• Greater angles may cause patellar tracking issues.

A-Angle

• Patellar orientation to the tibial tubercle.
• Angle >35 degrees may relate to anterior knee pain.

Tibial Torsion

• Rotation of the tibia on the femur.
• Medial: Feet point inward.
• Lateral: Feet point outward excessively.

Patellar Tendon Issues

Patellar Tendinopathy

• Also known as Jumper'

• The cooperation to make goals or points
• The rules and regulations that determine the relationship between members
• The area of play and the limits of the court
• A moving object like a ball to fight, pass, and make points
• Physical skills and abilities to take part in each particular sport

• Flexibility, endurance, strength, and speed
• Coordination of motor skills, special awareness
• Controlling

Ultimate Frisbee: In-Bounds and Out-of-Bounds

A disc is in-bounds when the receiving player is inside the playing field when they catch the disc. The sidelines are not part of the playing field. Players are allowed to throw the disc so that it flies outside the playing field and then comes back in, as long as it does not touch anything out-of-bounds and is caught inside the field.

If the disc goes out-of-bounds, it results in a turnover. Play continues from the spot where the disc left the field.

Ultimate Frisbee Turnovers: Possession Changes

The defensive team takes possession of the disc (a turnover) if the offense fails to catch a pass, or if the disc falls to the ground. A turnover occurs if the offense:

• Fails to catch a pass (a drop): The receiver

Sports Vocabulary and Phrases

Competitions

• Be disqualified
• Be knocked out
• Boo off
• Carry on
• Champion
• Championship
• Cheer on
• Competition
• Competitor
• Crowd
• Diver (saltador)
• Drop out
• Endurance
• Event
• Final
• Get through to
• Give up
• League title
• Participant
• Qualify
• Race
• Rider
• Sign up
• Spectator
• Stadium
• Stamina
• Supporter
• Take part in
• Team
• Teammate
• Tournament

Fitness

• Chase (atrapar)
• Climb up/along
• Crawl
• Cross over
• Dive into
• Get over (superar)
• Jog round (correr al voltant de)
• Jump (into, over, out, across)
• March (desfilar)
• Ski
• Skip
• Swim through
• Walk over

Fitness Goals

• Become a member
• Bulk up (fer múscul)
• Enroll in (apuntar-se)
• Enter a competition
• Feel unwell
• Get into shape (posar-se en forma)
• Get together (trobar-se)
• Give up
• Go on a diet
• Join (a gym)
• Keep fit (estar en forma)
• Lose weight (perdre pes)
• Make an appointment

Five Health-Related Fitness Components

• Cardiorespiratory Endurance: The ability to persist in a physical activity requiring oxygen for physical exertion without experiencing undue fatigue.
• Muscular Strength: The ability or capacity of a muscle or muscle group to exert force against resistance.
• Muscular Endurance: The ability of muscles to perform or sustain a muscle contraction repeatedly over a period of time.
• Flexibility: The ability to move the joints in your arms, legs, and trunk freely throughout a full, non-restricted, pain-free range of motion.
• Body Composition: The percentage of fat in the body relative to the percentage of all other tissues.

Understanding and Managing Stress Effectively

Stress is a state of material or emotional strain or... Continue reading "Core Fitness Concepts: Health, Stress & Exercise Principles" »

Emotional Healing:

I am now ready for change at an emotional level.
I am ready to emotionally transform.
I now let go of and release any feelings of insecurity.
I deserve to feel secure in myself.
I now let go of and release any feelings of shame.
I deserve to fully honor myself.
I now let go of and release any feelings of embarrassment.
I deserve to feel confident and self-assured.
I now let go of and release any feelings of sadness.
I deserve to be happy and to fulfill my dreams.
I now let go of and release any feelings anger.
I deserve to be free of that burden.
I now let go of and release any feelings of fear.
I deserve to be courageous.
I now let go of and release any feelings of despair.
I deserve to be hopeful.
I now let go of and release any feelings... Continue reading "Emotional Healing and Physical Balance Affirmations" »

Thigh, Groin, and Hip Conditions

Hip Dysplasia

Abnormal articulation between the femoral head and acetabulum. Often associated with an irregularly developed pelvis; coxa vara/valga. Can cause pain leading to hip subluxation or dislocation. May be congenital or developmental (DDH).

Risk factors:

• Being female
• Firstborn
• Born breech
• Family history of hip dysplasia
• Swaddling

Quad Contusion

Mechanism of Injury (MOI): Direct blow to thigh musculature.

• Grade 1: Superficial intramuscular bruise that produces mild hemorrhage.
• Grade 2: Deeper intramuscular bruise.
• Grade 3: Moderate intramuscular bruise.
• Grade 4: Deep intramuscular bruise that may split the fascia latae, allowing the muscle to protrude (muscle herniation).

Potential complication: Myositis ossificans.... Continue reading "Common Hip, Groin, and Thigh Injuries" »

Mediterranean Diet

Key Components

• Grains: Rice, wheat, bread, and pasta (rich in complex carbohydrates).
• Fruits and Vegetables: Rich in vitamins, minerals, and fiber.
• Fish, Meat, and Legumes: Important protein sources.
• Olive Oil: Primary cooking fat.

Other important aspects include an active lifestyle, enjoying meals as a social activity, and using local, traditional foods.

Special Diets

Types of Special Diets

• Low Cholesterol Diet: Limits saturated and trans fats (e.g., red meat, sweets).
• Low Salt Diet: Uses seasonings instead of salt; recommended for hypertension.
• Gluten-Free Diet: Excludes gluten (found in wheat and some other grains).
• Diabetes Diet: Avoids simple sugars but allows complex carbohydrates; emphasizes regular mealtimes.
• High/Low Calorie

Lumbar Spine & Pelvis

Sacralization

L5 becomes fused to the sacrum (essentially only 4 lumbar vertebrae; usually asymptomatic). Movement is only available in the 4 lumbar vertebrae.

Lumbarization

S1 fails to unite with the remainder of the sacrum (like a 6th lumbar vertebra; common in ~10% of the population).

Lordosis

Exaggerated curvature in the lumbar spine (butt out, chest out, anterior pelvic tilt).

Kyphosis

Exaggerated curvature in the thoracic spine (has forward head so that you aren’t looking down at the ground all the time).

Scoliosis

Lateral curvature of the spine

• C-shape: thoracic spine
• S-shape: lumbar spine; may compensate for curvature in thoracic spine to remain upright.

Low Back Muscle Strain

Stretch or tear in one or more of the paraspinal... Continue reading "Lumbar Spine & Pelvis Conditions: Causes, Symptoms & Treatment" »

Asthma

1. Help the casualty use their inhaler.
2. Encourage slow breaths.
3. Call for emergency medical assistance.
4. Monitor the casualty for wheezing, difficulty speaking, and grey-blue skin color.

Angina

1. Sit the casualty down.
2. Administer the casualty's angina medication.
3. Ensure rest and keep bystanders away.
4. Advise the casualty to seek medical advice.
5. If pain persists, call for emergency medical assistance. Symptoms: Central chest pain easing with rest.

Approaching a Casualty

1. Assess the situation.
2. Assess the casualties.
3. Check responsiveness.
4. Open the airway.
5. Check breathing.

Anaphylactic Shock

1. Call for emergency medical assistance.
2. Help the casualty administer their medication.
3. Make the casualty comfortable.
4. Monitor for anxiety, swelling of hands, feet, and face, abdominal