4º de ESO
1 Term
Warm up
A warn up is a series of exercises you do before physical activity, to prepare your body for it.
For example, before playing an intenese sport you can run slowly to warm your muscles and your heart. Warm ups must prepare the muscle for the activity.
There are very different warm ups, ( high intensity, low intensity, for basketball, for tennis...)
So, the warm up volleyball players do is different from the one footballers do.
Warm ups are specific to the sport or activity your practice.
Benefits of the warm up:
If you do a good warm up, you get:
1) Protection against injuries
2) Better performance
And also:
-You increase your body temperature.
-Your joints move more efficiently
-Oxygen in blood travels faster.
-Muscles move faster and with more strength
-Your muscles extend more and are more elastic
-You react faster
PARTS OF A WARM-UP:
1. Stretching of the main muscles.
This makes the muscles more flexible, prevents injuries and also helps the muscles to develop more power.
2. Movements of your joints.
This is the first part, and it must have a low intensity. We move our arms in circles forwards and backwards, we draw circles with our hips...
3. Dynamics exercises.
In this part you can do similar exercises to the sport you are going to play and/or a game.
All the exercises must be progressive in intensity. In this part, you warm up the muscles you use in the sport or activity. It must end at a intensity similar to the sport you are going to practise.
We can make a difference in this part, two clearly different sections:
- General exercises: we can do running for several minutes and other shorter and more intense. Example: running around the court for 5 minutes, skiping etc ...
- Specific exercises: in this part we will exercise those directly related to the activity or sport we go to practice. Example: throw the ball to the basket, football passes, etc ..
PHYSICAL FITNESS
Physical fitness is the ability to do a daily physical workout without feeling too tired. For this, you need the four “S´s”
Strength Stamina Speed Suppleness
These are the components of physical fitness. In Spanish, we call them “Capacidades Físicas Básicas”.
1. STAMINA:
Stamina helps your muscles to work for a long period of time. With it, you can do exercices for a long period of time, no matter the intensity.
For example:
Cycling: In the Tour of France they ride more than 200km over a lot of days, but they also sprint!
Marathon runnners: they run for more than 2 hours at a very fast pace.
Swimmers: in the 1500m race
Footballers: they need to run for 90 minutes without being tired so they can dribble and shoot.
Stamina is also called Endurance.
There are two types of Stamina or Endurance: Aerobic and Anaerobic.
Aerobic Stamina: During aerobic activity, your heart and lungs give your muscles enough oxygen, so you can do exercise for long periods of time at a medium intensity. (marathon, cycling..) Your heart beat between 140/160 bpm.
Anaerobic Stamina: During anaerobic activity, your muscles don´t have enough oxygen. These exercises are shorter but have a very high intensity (100m sprint, a basketball attack).Wiht anaerobic stamina, you can do these exercises faster and get tired later. Your heart beat more tham 170 bmp.
Aerobic Exercise is very good for your health. It develops your heart, your lungs and your circulatory system.
2. STRENGTH:
Strength is the ability to use muscles against a resistance (a force or a weight).
With it, you can move or lift weights, and you can move your body weight easier.
Some sports in wich strength is important:
Weightlifting: to lift as much weight as you can.
Judo: to throw your opponent.
Climbing: you need to move your body weight up the mountain.
Athletics: to jump higher or longer and to throw the javelin or hammer.
There are three types of strength:
a) Maximum strength: to lift very high weights: the best example are olympic weightlifters.
b) Explosive strength: to do a movement as fast as we can, moving a small weight (javelin throwers, for example)
c) Resistance-Strength: to do exercises with medium weights for a long time (in judo, combats last 4 minutes; rowers must move the boat for a long time also)
3. SPEED:
Speed is the ability to one or more movements in a short period of time.
Some examples of sports where speed is important:
Fifty meters swimmers, react quickly to the horn and swim very fast.
Handball goalkeepers react very fast to stop balls.
Fencers must move fast to touch the opponent with their sword.
When we talk about the speed to move from one place to another (running, biking or swimming), we call it a sprint.
Speed means reacting quickly and moving fast.
You can find:
Reaction speed: moving as fast as you can after the referee shoots the gun in a 100m sprint. In team sports there is also reaction speed: chasing your opponent when he runs away from you, or reacting to a volleyball spike quickly.
Speed of an isolated movement: a movement you do only once, e.g. a karate kick or a tennis service must be very fast.
Speed of combined movements: cyclic movements, movements you repeat: any sprint in running or swimming is a series of movements of your arms and legs, a dribbling in football, etc.
When you do speed in movement, you can see that there are severals types:
Reaction speed
Aceleration speed
Maximum speed
Resistance of speed
4. SUPPLENESS:
Suppleness is the ability to have a wide range of movement with any part of your body. It is also called Flexibility.
Flexibility is very important in all sports, because with it, you have better performance and less injuries.
It is important for gymnasts, for hurdle runners or tae-kwondo fighters to do kicks.
There are two types of flexibility:
Dinamic Flexibility: you use it when you do wide and relaxed movements.
Static Flexibility: you use it when you hold one position for some seconds. There is no movement.
Flexibility is the only physical ability that decreases as you grow older.
You need to spend a little time everyday to maintain and enhance it.
Benefits of supleness training:
-You have less injuries.
-Your muscles are more elastic and more powerful.
-Your movements are not limited.
HOW FIT ARE YOU? See how you measure up
You probably have some idea of how fit you are. But knowing the specifics can help you set realistic fitness goals, monitor your progress and maintain your motivation. Once you know where you're starting from, you can plan where you want to go. And it's easier than you might think.
Sample Physical Fitness Tests
Here are some reliable physical fitness tests that measure strength, speed, power, endurance and flexibility. They require little or no equipment - or certainly equipment that is readily available to most people.
Strength Tests
1) One repetition max -- The standard strength test for all athletes.
2) Sit up test -- A good indication of core strength.
3) Press up test -- Used to test strength endurance.
Speed and Power Tests
1) 30m sprint -- A simple fitness test to measure power.
2) 30m sprint fatigue -- Excellent for multisprint sports such as basketball, soccer, hockey etc.
3) Illinois agility test -- Another great fitness test for multisprint sports.
4) Standing long jump -- A simple test to measure explosive, ultra-short term power
5) Standing Vertical jump -- The standard fitness test used to measure explosive power. Particularly relevant to basketball and volleyball.
Endurance Tests
1) Balke 15 minute run -- A fitness test to measure aerobic power (VO2max) indirectly.
2) Cooper 12 minute run -- As above
3) Course Navette -- Also used to estimate aerobic and anaerobic power but more
4) Rockport test -- A simple walking test for less active individuals.
Flexibility Tests
There are only a few reliable tests to measure flexibility. The best instrument is a goniometer (a very simple and cheap type of protractor). It can be used to measure the flexibility of most joints and the range of motion for dozens of movements.
1) Sit and reach test -- The standard flexibility test that measures lower back and hamstring flexibility.
2) trunk rotation test
3) Groin flexibility test
After this, you can know how are you, where is your level
Could be a good idea to draw in your diary of class a graph with all this mark, like this...
TRAINING METHODS
(educacionfisicamaruxamallo)
Now is a good moment to start your workout but before it could be interesting to talk about one basic concept, it is the heart rate.
The heart rate is the number of beats per minut of our heart. It depends on the exercise intensity, the more exercise intensity, the higher heart rate.
CONCEPTS:
- Resting heart rate: 50/70 beats per minute (bpm)
- Maximun heart rate: We can use this formula 220 bpm - your age
- To know the resting heart rate, we shold be sitting or lying. There are some ways to know it, two of the most effective are the next:
- Put your index and middle fingers (never use your thumb, because it has very perpeptible beats and you might confuse) or in the neck to look for carotid artery, or in the wirst to look for the radial artery. Your must count the mumber of beats in one minute. You also can count only 30 seconds but then you will have to multiply by 2 result.
After a physical exercise or sport you can do it on the same way, but there is more efective way to do it, you can simlply put the palm of your hand in your heart and lean a little. You will feel your heart beating. Now you can
count the number of beating in only 6 seconds and multiply by 10, because if you count a whole minute, be sure that then number of beating in the first seconds won´t be same as in the last 10 seconds.
(efbilingue.com)
There is a wide range of different training methods. All are effective to some extent, and all place an emphsis on one or more of the fitness components that we have studies this courses.
1. Continuous training:
It involves working for a prolonged period of time without stopping.
At the beginning of the programme, the person may work for 20 minutes, but after a number of sessions, the time spent would increase, although the workload would probably remain the same.
There are two types:
-At a steady intensity (you don´t vary the pace). It is good for aerobic fitness and very easy to do.
For example: Running 25 minutes at the park
Running is one of the most used methods to improve endurance, because it´s easy to do, we dont´t any material except sportswear and a place to run.
We have to run a long distance (more than 20 minutes) with a 60%-85% intensity, depending on the person fitness.
To calculate the pace, we have to find out our maximum heart rate. (Remember, you could find it using the formula 220 bpm - your age). For example if you are 15, your maximun heart rate is 220-15= 205 bpm. If you have you workout between a 60-85% intensity, you know that you will work between 123bpm (60%) and 175bpm(85%).
The ideal work is to keep always the same pace, and that pace should alow you to talk with a teammate without getting too tired, about 150bpm.(140/160)
If you run more than 30 minutos your body will start to burn fats so your body weight will be reduced, because until 20 minutes our body burn carbohidrates to produce ATP.
-At different intensities (you combine different speeds without stopping: slow-fast-medium...). This is often called “fartlek” or "speed play". The advantages of fartleck are that it can be easily adapted to the individual and it mimicks de pater of games with a regular change of pace (football, basketball...)
For example:
4 laps running 30%
1 lap walking
2 laps running 50%
1 lap walking
1 lap running 80%
2 laps walking
In this type of training, you can increase the stress level if you:
-increase the duration
-increase the speed
-decrease the rest periods
2. Interval training:
This involves alternating periods of high intensity work with rest periods. During the rest periods the person may be inactive (their body stops moving) or they may work at a low intensity.
Some examples of interval training are:
-Swimming 8 x 25m sprints with a 20 seconds rest between each
-Runnning 10 x 100 m sprints with a 300m jog between each.
In this type of training, you can increase the stress level if you:
- increase the speed of the sprint
- increase the number of sprints
- increase the distance
- decrease the rest periods
3. Circuit training:
This type of work includes a number of physical exercices performed one after the other in the form of a circle or circuit.
Circuits can be designed to buid up strength, increase endurance or speed. You can do all types of exercises: with the only load of your body (push-ups), with loads (dumbells, medicinal balls...), with benches, ropes, balls and other materials...
You must carefully select the exercices that best suit your objective.
The advantages of circuit training are that:
-The variety of exercises prevents boredom
-A lot of people can work in a small place at the same time
-Any kind of exercise can be included.
In this type of training, you can increase the stress level if you:
-increase the number of exercices
-increase the number of laps to the circuit
-increase the speed
-decrease the rest periods
4. Weight training:
Weight training can be very similar to circuit training, but here the person completes a set of exercises in a certain order using weights.
Each station concentrates on a different part of the body. As training progresses, the weights can be made heavier and rest periods can be reduced.
As a general rule, it is agreed that to increase maximum strength, a person should lift heavy weights with few repetitions and a long rest between exercises.
To increase stamina, a light weight should be lifted with a large number of repetitions and a small rest between exercises.
(*) One kind special training with weight is body-weight.
Bodyweight exercises are the ideal choice for individuals who are interested in fitness but do not have access to equipment. While some exercises may require some type of equipment, the majority of bodyweight exercises require none.
Here you can see in this link a video of me with all exercises that I do when I get up
https://www.youtube.com/watch?v=hEMcHVwzHPA
2 Term
THE RULES OF FUTSAL
The Field
The game of Futsal is played on a marked field and the ball can go out of play.
(If you want to know the Futsal Pitch dimensions, click this link)
The Ball
Given that Futsal is played on a smaller field and emphasizes skills and passing, the game is played with a smaller ball that has 30% less bounce than a standard soccer ball.
Offside Rule
There is no offside rule in Futsal.
Rotating Substitutions
Up to 12 players can be used in a match and there is no limit on how long a player must stay on the field, nor is a stoppage required for player substitutions which are permitted during play. Players substituting must enter and leave the field via the marked substitution zone in front of the team benches.
Kick-ins
In order t re-start the game after the ball has gone out of play, the ball is kicked back into play from the touchline and from corners. The play must be placed stationary on the touchline and the feet of the player taking the kick-in must not cross the line.
The 4 Second Rule
For kick-ins, free kicks and goal clearances and corner kicks, the player in possession of the ball has 4 seconds to restart play which the referee will count with fingers in the air. If play is not restarted within four seconds an indirect free kick will be awarded to the opposing team. The goalkeeper is not allowed to control the ball for more than 4 seconds in his/her own half.
The 5 Meter (or 16 Foot) Rule
Players are required to keep 5 meters (just over 16 feet) from the player in possession of the ball on free kicks, corners, goal clearances, kick-ins and penalties.
Goalkeepers
Goalkeepers are allowed to come out of the penalty area and players are allowed to go into the penalty area. A goal clearance must be thrown (and not kicked) and the goalkeeper cannot touch the ball again until it has crossed midfield or a member of the opposing team has touched the ball.
Accumulated Fouls
Each team is allowed to give away 5 direct free kicks in each half and on the 6th foul a direct kick is awarded to the opposing team and the offending team is not allowed to position any players (other than the goalkeeper) between the ball and the goal. The kick may be taken from the 10 meter (32.5 foot) mark, or if the foul was committed closer to the goal than the 10M/32.5ft mark then the kick may be taken from the position where the infraction took place.
Game Played in Real Time
A Futsal match consists of two 20 minute halves that are played in real-time which means the clock stops whenever the ball is out of play. Teams will have a 5 minute warm up period and half time will consist of a 5 minute break.
Time Outs
Each team is allowed one 30-second time out per half.
If you want to learn more about the rules of futsal, you can watch this
link
3 Term
BASKETBALL
http://www.clubdelentrenador.com/clubes/articulos/305.pdf
BUENA POSICION DE TIRO equilibrados
Balance / Good shooting stance / position
Objetivo del tiro, el aro - Target / The rim
Rodillas Flexionadas / with knees bent
!Flexiona tus rodillas! - Bend your knees
Mantente agachado - Stay low
Posición. Postura del Cuerpo - Stance
Postura flexionada o agachada - Low Stance
Pies apuntando a canasta / Feet pointing towards the basket
Ojos mirando el aro / Eyes to the basket – rim
Ojos mirando a la parte de atrás del aro - Keep your eyes on at
the back of the rim
Forma de sentir y coger el balón / Hand grip
Mano tiradora / Shooting hand
Tener los dedos muy separados - Fingers spread apart
Que la mano que no tira no esté detrás del balón – Do not put the
other hand behind the ball
Que la mano que no tira no esté encima del balón – Do not put the
other hand above the ball
La cabeza recta y no se mueve hacia atrás en el tiro / Keep your
head still / Do not move your head forward while you are shooting
La muñeca totalmente estirada / Wrist fully extended
Angulo de tiro / Angle
Salida del balón al tirar - Release
Posición Triple Amenaza / Offensive quick stance
Salto vertical recto en el aire para lanzar a canasta - Vertical
plane shooting
Selección de Tiro - Shot Selection
Ejecución del tiro - Shoot execution
¡ Tira siempre en buena posición ¡ - Look for easy positions for
shooting
¡Tira siempre si estás solo, si te ofertan el tiro ¡ - Do not hesítate
to try a shot if you are unmarked/open
¡Tira muy rápido, máxima velocidad de ejecución ¡ - Execute the
shot at the maximum speed / Execute the shot quickly
¡Salta siempre para tirar ¡ - Always jump while you are shooting
¡Ten paciencia! - Be patient!
Tiro Forzado, mal tirado - Forced shot
Tiro sólo, sin defensa - Open shot
Tiro a canasta / Shot to the rim/basket/ Bucket
Tiro a tablero / Bank Shoot
Lanzar el balón contra el tablero - to toss the ball off the blackboard
Tiro en suspensión / Jump Shoot
MATE, colgarse del aro metiendo canasta / Slam Dunk
GANCHO / Alley-hoop
Gancho en suspensión - jump hook
MATE DE ESPALDAS - Reverse dunk
Palmeo / Tap
Tiro Libre / Free-throw shot
Tiro entre la línea de 3 ptos y la zona / Mid-range jump shot
Tiro de campo ( 2 o 3 ptos ) / Field goal (Se utiliza en términos de
estadística – abreviatura en inglés FG)
TIRO DE 3 PTOS / Three-point shot
Entrada a canasta / Lay-up
BANDEJAS / Lay-ups
THE RULES OF BASKETBALL
TABLE TENNIS
http://www.wikihow.com/Play-Ping-Pong-(Table-Tennis)
