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M. Walker Locker

M. Walker

Coach Walker
Coach Walker
Volleyball Study Guide # 2
Volleyball Study Guide # 2
Volleyball Study Guide # 1
Volleyball Study Guide # 1

Notes from Last Week 5th and 6th per. classes on Bowling

Bowling Notes 

1/7/19 

Gursachi Sikka Pd5 

 

Vocabulary 

  • Approach - the 4-step process to rolling the bowling ball 

  • Foul line - the line past which one cannot step, must roll behind the line

  • Surface- the ground on which the ball rolls

  • Bowling Center- the place where bowling lanes and pins are located; usually supplies balls and shoes

  • Gutter- the channel on either side of the lane which leads to no pins

  • Delivery - one roll, two deliveries per frame 

  • Error - when the ball’s aim is off and it does not hit the pins, rather rolls into the gutter

  • Hook - right handed: roll the ball on the right, swerves to the left, lefthanded: roll ball on left, swerves to right

  • Gutterball- when the ball goes in the gutter 

  • Lane - the board where the ball rolls towards the pins. 42 inches by 63 feet 

  • Miss - when the ball doesn’t hit any pins 

  • Spare - when all pins are knocked down in two deliveries, or one frame

  • Open - when the bowler made neither a strike nor a spare

  • Pin deck - the place where the ten pins stand

  • Quick 8 - when the 1, 3, 6, and 10 pins are hit, OR when the 1,2,4,and 7 pins are hit 

  • Return - the machine that brings back the ball after it knocks down the pins 

  • Target error- when the ball misses the pins due to bad aim (15-17 ft beyond foul line) 

  • Balance hole- small hole in bowling ball to relieve suction on fingertip 

  • Wood - the bowling lane surface

  • X - symbol for strike 

  • Y.A.B.A- Young American Bowling Alliance, est. 2006 , nonprofit 

 

NEW RULES FOR BOWLING INSIDE
Jan. 7, 2019 

1:12 pm 

 

  1. If the individual in charge of stopping the ball when rolled does not succeed in stopping the ball, and rather lets it hit the wall, he/she has the option of either

 

Running 20 half-court liners (baseline to half court and back) OR losing all points for that day. 

 

FRIDAY RUN: 

 

If weather permits 

  • Outside run: 1 mile run; times; for more info check rubric on Coach Walker’s webpage. 

  • Inside run: Pacer run 

 

WRITTEN BOWLING TEST: January 17, 2019

Bowling Notes for 5th and 6th taken Gursachi in my 5th period class.

 

BOWLING UNIT STUDY GUIDE

Vocab :)

  • Approach - how to roll the ball, four-step delivery, release ball on fourth step and be sure to FOLLOW THROUGH

  • Foul line- The line behind which you bowl, DON’T TOUCH IT or you will be penalized

  • Surface- the ground, or alley, on which the ball rolls towards the pins, worth 10 points, plus value of your next roll

  • Bowling Center- a place where people go to bowl, has several bowling “alleys” 

  • Channel (also known as gutter) 

  • Delivery- two per frame 

  • Error- a spare that is missed 

  • Hook - when a ball swung by a right- handed player curves left, or a ball swung by a left- handed player curves right

  • Gutterball- when the ball goes in the gutter and doesn’t hit any pins

  • Lane - 42 inches wide, 63 feet long

  • Miss - another word for error, or a spare that is missed 

  • Spare- when all the pins are knocked down by the second delivery 

  • Open-  a frame where the bowler made neither a strike nor a spare. 

  • Pin deck -area of surface where pins rest on

  • Quick 8 - a good pocket hit which leaves the 4-7 pins standing for right handers, and 6-10 for left handers  

  • Return- the machine that brings back the ball after it knocks down the pins 

  • Target error - when the ball misses the target due to miscalculation in aim

  • Vent hole- small hole in ball to relieve suction created from finger hole

  • Wood-a pin out of reach of the sweeping mechanism 

  • X- symbol used to indicate a strike

  • YABA- stands for Young American Bowling Alliance, a nonprofit organization established in 2006

  • Frame -A frame consists of up to two deliveries.  If you bowl a strike there is only one delivery per frame.  However if you leave pins remaining after the first ball, a frame consists of two deliveries.  However the 10th frame consists of up to 3 deliveries if you should either bowl a strike on your first delivery or make a spare. \

  • Strike- all the pins are knocked down in one delivery, worth 10 points plus next two deliveries

 

 

Thanks, 

Gursachi 

5 Tumbling Skills
5 Tumbling Skills
TUMBLING ROUTINE
TUMBLING ROUTINE
The Five Balances
The Five Balances
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Open Gym and Tryouts information for 7th and 8th graders at Hopkins Jr. School

Hello Young Ladies of Hopkins Jr. High School 

The 2018 Volleyball Season is right around the corner and here is some very important information for those of you that want to tryout for the school team.

 

There will be Volleyball Open Gym on Wednesday from 1:30-2:30 pm and Thursday from 2:30-3:30 pm. This open is for Hopkins 7th and 8th female students Only.  

Please pick-up a Tryout Form from me Coach Walker, you need the form fill out in order to Tryout. If you do not have the form fill out and sign by your parents I can not let you tryout. 

 

Tryouts for 7th graders will be as following:

Round 1 for 7th graders will be next Tuesday September 4th after school from 2:27-4:00pm. If you make it through the first round, you will be asked  to come to Final Round.

Final Round for 7th graders will be on Wednesday September 5th after school from 1:30-3:00 pm

 

Tryouts for 8th graders will be as following 

Round 1 on Thursday September 6th after school from 2:27-4:00pm

and if needed the Final Round will be Friday September 8th after school from 2:27-4:00pm. 

 

Thanks. Coach Walker

Evaluation Sheet
Evaluation Sheet

Physical Education Policies Hopkins Jr. High School 2017 - 2018

Physical Education Policies Hopkins Jr. High 2017-2018

P.E. Uniform

Policy

It is appropriate for students to change their clothes for hygiene, safety, and movement efficiency purposes.  Students are required to change clothes in preparation for their P.E. class. Uniforms consist of Green Shorts and a Grey shirt.  Uniforms may be purchased from any teacher any time during the school year.  Students may also wear PFA sweats during the colder winter days.  If a student does not purchase a Hopkins uniform they may wear plain green shorts and a plain grey shirt.  They may also purchase plain sweats that are green, black, or grey. Students may not wear any clothing that has logos, pockets or zippers.  All uniforms must have the students name on the top and bottom per their teachers instructions.  Leggings are okay to wear underneath shorts as long as student did not wear them to school.  Leggings should be specifically for PE.  It is the student’s responsibility to keep their uniform clean and in good condition (no alteration).  Socks and appropriate athletics footwear are mandatory during class, tennis shoes with laces (no flip-flops, sandals, slippers, etc.).  Failure to comply with dressing policy will result in parent contact, and disciplinary actions.

Disciplinary Actions:

First Offense = Warning

Second Offense = ½ hour detention

Third Offense = 1 hour detention

 

Locker Room

Policy

Each student will be assigned a locker to use for the year.  The locker should be used to store PE clothes, socks, shoes and personal hygiene items.  Lockers should be used during the period to store clothes and shoes worn to school.  

 

Teachers and supervisors are not responsible for lost or stolen items.

Locker rooms are under supervision at all times while students are present.  Students are not allowed in locker rooms without adult supervision.  It is the student's responsibility to lock all items up in their locker.  Cell phone use is prohibited inside the locker room at all times.  Phones will be taken to office if out in the locker room.

 

Daily Activities

Policy

            Students are expected to participate in physical activities everyday.  If a student is injured or ill the student may be excused with a note for up to two consecutive days.  Notes must explain the illness or injury and be dated and signed by the parent for each day. If a student's needs to miss any more time they must have a doctors note.  Students will still dress for PE but not participate.  Student will be expected to make up any missed days of participation according to the teacher's instructions.

 

I have read and I understand the Physical Education Policies

 

Student Name ________________________                             Period ________

 

Student Signature _______________________              Date  __________

 

Parent Name __________________________

 

Parent Signature _____________________________    Date ___________


 

 

Coach Walker Information and Course Syllabus for 2017-2018

Hopkins Jr. High School

PHYSICAL EDUCATION

COACH WALKER Information and Course Syllabus

A little Information on Coach Walker

Hello and Welcome to the 2017-2018 school year.

I’m your 7thPhysical Education teacher for this year. I’m originally from Waller Texas. 1 of 19 kids from the late proud parents of Pastor B.L. Walker and Mrs. Cewilla Walker. Besides teaching 7th grade, I’m also the coach for both 7th and 8th grade Boys and Girls Volleyball and 7th & 8th Girls Basketball.

 

My Expectations for All students is as following:

  1. Be Respectful                              6. 100% effort everyday
  2. Be Responsible                           7. Have Fun
  3. Be Safe                                        
  4. Follow a reasonable request
  5. Dress Everyday and Be on TIME

 

Classroom Rule

 

Do not whine, complain or make excuses.

 

  •  

     

The 7th grade curriculum is composed of Team Handball, Fitness/Boot camp Unit, Volleyball, Self-Defense, Tumbling, CPR, Dance, Street Hockey, Tumbling, Softball, Track & Field, and Tennis. These units include homework, written test, video assessment, and skill assessments.

 

Class Goals

     

The PE class is build to instill the skills, knowledge and zeal for students to live healthy lives into adulthood. Classroom procedures are building to foster mutual respect, teamwork and cooperation.

 

* New Locker Room Policy*

 

Each student will be assigned a locker to use for the year. The locker should be used only for storing PE clothes, socks, shoes and personal hygiene items. Lockers should be used during the period to store clothes and shoes worn to school.

 

TEACHER and SUPERVISIORS ARE NOT RESPONSIBLE FOR LOST OR STOLEN ITEMS.

 

Locker room are under Supervision at all times while students are present. Students are not allowed in the locker rooms without an adult supervision. It is the student’s responsibility to lock all items up in their locker. Cell phone use is prohibited inside the locker room at all times. Phones will be taken to office if out in the locker room.  

 There will be NO HORSE playing in the locker-room.

 

 

 

Coach Walker Grading System

     

The system is very simple; first, I do not FAIL students. Students FAIL the SELF. All students start with an A

It is than the student responsible to keep that A.

 

The grading system is base on the following Criteria:

  1. Class Involvement - 45% Effort, Attitude, Participation, Following Directions

 

  1. Skill - 20% Games and Sports Skills Written Work, Home work Quizzes and Written Exam

 

  1. Fitness - 35% Physical Fitness Testing, Fitness Running Exam

 

Students can earn up to 10pts each day. Below is a list of automatic deductions.

  • Unexcused Absence -10
  • Non Dress -10
  • Excused Absence -5( if make-up article not submitted)
  • Tardy -5
  • Misconduct/Disrespectful 1-10
  • Lack of Effort 1-10
  • Non- Participation 1-10
  • Disrespectful Behavior -10

Illness and Injury Policy

      Students may be excused from PE participation for Three days with a Parent Note. After that, students must provide a doctor’s note to be excused from an activity. During this time, students are still required to dress, but DO NOT has to Participate.

 

PE Uniforms

     All students are required to wear the Hopkins Jr. High School uniform:

  • Green Athletic Shorts
  • Grey T-shirt
  • Tennis/Athletic shoes (with laces only)

Student may wear Optional Green, Grey or Black Sweat-Shirts or Sweat-Pants.

 

Excused Attendance/Medical Policy

          Students may write a summary of a sports/health/fitness related article for each excused absence or medical day they experience. Read the article and write a 5 to 7 sentence summary. Staple the summary and the article together and submit the assignment to Coach Walker before the end of the unit. Completing this assignment for each day a student does not participate in PE (due to a medical excuse or excused absence) will earn that student the 5 points he/she lost.

 

Interscholastic Sports

      There are both interscholastic sports and Intramural (at lunch) sports at Hopkins. The girls and boys have highly competitive interscholastic team in Volleyball and Basketball.

Intramurals are offered throughout the year with different choices such as but not limited to Ping Pong, Tennis, Basketball, and Flag-Football. The intramurals are purely recreational.

 

  •  

      If you are able to come to school, I will assume that you are healthy enough to participate in PE. When you need to modify your activity for a day, a note from your parents is REQUORED. Always be prepared to dress regardless of your ability to participate. The most important part of this ‘Be Responsible’ expectation is that students are Punctual and Dress out Everyday.

              

                Communication Phone #: (510) 656-3500 38044 Email: mwalker@fremont.k12.ca.us

 

School Loop will be used to update grades, post assignments, and contact parents http://hjh-fusd -ca.schoolloop.com/

 

Calendar
Notes

The F.I.T.T. Principle for Great Workouts

The F.I.T.T. Principle for Great Workouts

When it comes to fitness and exercise, there's one very important guiding principle that helps us figure out the best way to set up a workout program.

The F.I.T.T. principle is the foundation of exercise, a set of guidelines that cover all the elements you need to think about to create workouts that fit your goals and fitness level, as well as helping you get the most out of your exercise time.

F.I.T.T. stands for frequency, intensity, time, and type of exercise.

 

Here's how the F.I.T.T. principle works.

Frequency

The first part of your workout has to do with how often you exercise. Your frequency often depends on a variety of factors including the type of workout you're doing, how hard you're working, your fitness level, and your exercise goals.

In general, the exercise guidelines set out by the American College of Sports Medicine give you a place to start when figuring out how often to workout.

  • For cardio: Depending on your goal, guidelines recommend moderate exercise five or more days a week or intense cardio three days a week to improve your health. If you want to lose weight, you'll want to work up to more frequent workouts, often up to six or more days a week.
  • For strength training: The recommended frequency here is 2-3 non-consecutive days a week (at least 1-2 days between sessions). Your frequency, however, will often depend on the workouts you're doing, because you want to work your muscles at least 2 times a week. If you do a split routine, like upper body one day and lower body the next, your workouts will be more frequent than total body workouts. 

Intensity

The next part of your workout has to do with how hard you work during exercise. Again, this will differ depending on the workout you're doing. 

  • For cardio: For cardio, we usually monitor intensity by heart rateperceived exertion, the Talk Test, a heart rate monitor or a combination of them. The general recommendation is to work at a moderate intensity for steady state workouts. But, if you're doing something like interval training, which is recommended about once or twice a week, you'll work at a high intensity for a shorter period of time. It's a good idea to have a mixture of low, medium, and high intensity cardio, so you stimulate different energy systems and avoid overtraining.

 

  • For strength training: Monitoring the intensity of strength training involves a different set of parameters. Your intensity is made up of the exercises you do, the amount of weight you lift and the number of reps and sets you do. The intensity can change based on how you're training. The general idea is to lift enough weight so that you can only complete the number of reps you've chosen. However, if your goal is to lose weight or build endurance, you might lift lighter weights for more reps.

 

Time 

The next element of your workout is how long you workout. There isn't one set rule for how long you exercise and it will typically depend on your fitness level and, of course, the type of workout you're doing.

  • For cardio: The exercise guidelines suggest 30 to 60 minutes of cardio but, of course, the duration of your workout depends on what you're doing. If you're a beginner, you might start with a 15- to 20-minute workout. If you're doing steady state cardio, say going for a run or getting on a cardio machine, you might workout for 30 to 60 minutes. If you're doing interval training and working at a very high intensity, your workout will be shorter, around 20 to 30 minutes. Having a variety of workouts at different intensities and durations will give you a solid, balanced cardio program.
  • For strength training: How long you lift weights depends on the type of workout you're doing and your schedule. For example, a total body workout could take up to an hour, whereas a split routine could take less time because you're working fewer muscle groups.

Type

Finally, the type of exercise you do is the last part of the F.I.T.T. principle and an easy one to manipulate to avoid overuse injuries or weight loss plateaus.

  • For cardio exercise: Cardio is easy to change, since any activity that gets your heart rate up counts. Running, walking, cycling, dancing, the elliptical trainer...there is a wide variety of activities to choose from. Having more than one go-to cardio activity is the best way to keep your body guessing and reduce boredom.
  • For strength training: Strength training also has a lot to offer. It includes any exercise where you're using some type of resistance (bands, dumbbells, machines, etc.) to work your muscles. Bodyweight exercises can also be considered a form of strength training, as well, although building strength will likely require more resistance. you can easily change the type of strength workouts you do, from total body training to adding things like supersets or pyramid training to liven things up.

How to Use the F.I.T.T Principle in Your Workouts

The F.I.T.T. Principle is important because it outlines how to manipulate your program to get in shape and get better results. It also helps you figure out how to change your workouts to avoid boredom, overuse injuries and weight loss plateaus.

For example, walking three times a week for 30 minutes at a moderate pace might be a great place for a beginner to start. After a few weeks, however, your body adapts to these workouts and several things may happen:

  • Your body becomes more efficient at exercise - The more you workout, the easier it is to do the exercises, causing you to burn fewer calories than you did when you started.
  • Weight loss - Your new workouts may cause weight loss which, of course, is a good thing. The downside? You expend fewer calories moving that new, smaller body around.
  • Boredom - Doing the same workout for weeks or months on end can get old, eating into your motivation to exercise.

It's at this point you want to manipulate one or more of the F.I.T.T. principles, such as adding another day of walking; changing your exercise frequency, walking faster, or add some running; changing the Intensity, walking for a longer period of time; changing the time, or trying something different like swimming or running changing the type of exercise you're doing.

Even just changing one of these elements can make a big difference in your workout and in how your body responds to exercise. It's important to change things up on a regular basis to keep your body healthy and your mind engaged.

Notes
5 Tumbling Skills