PE NOTES

UNIT 1

Warm Up.
Warming-up is performed before a performance or practice that helps to avoid injuries and to be prepared for any  phisical activity that requires an special effort.

We can define then warming as "a series of exercises that prepare the body physically, physiologically and psychologically to make a more intense effort back in top condition."

Characteristics:
Progresive: you should start slowly the exercise and increase it little by little.

·       Fitted/ adapted : it will be in order the next exercise or spot.

·    Complete : you should work out the main muscles and joints.

·    Efficient : the warm up carries out for its objective.

Types:

General:  Exercises of all kinds, , joint movements, coordination exercises, running etc..

Specific: is one that is made for a specific purpose and perfectly determinated action.

Factors:

Duration

Intensity and progression

Repetitions

Pauses

Factors of a good warm up:

Continous running

mobilize different body segments

stretch

alternate muscle groups working

The effects in our body:

- Your temperature increases 

- Your heart rate increases 

- Your breath rate increases 

- Your reaction time will be better 

- The concentration will be better

Characteristics: 

- Progressive: you should slowly start the exercise and increase it little by little 

- Fitted/adapted: it will be in order the next exercise or sport 

- Complete: you should work out the main muscles and joints 

- Efficient: the warm up carries out for its objective.

Heart rate:

Normal resting heart rate : is between 50 and 100 beats per minute. However, we must detail some aspects that alter your state.

 maximum heart rate : The maximum frequency that can reach the heart with a high exercise depends on the age and can be calculated using the formula.

Maximum heart rate = 220 bpm - Age

UNIT 2:PHISICAL FITNESS.

What are phisical skills:Those factors reached by training in highest level of development.

The physical skills are the basic components of fitness and, therefore, essential to improve your 

performance in sports.

Basic phisical qualities are:

-speed:Speed: ability to perform motor actions in the shortest possible time.

-endurance/stamina:physical and mental ability to support fatigue during long efforts and / or
recovery faster after the effort.

other definitions:

• Support for the maximum time possible high intensity efforts. 

• Maintain the highest intensity possible in long-term efforts. 

• Recover as soon as possible after we have led efforts fatigue. 

• Hold for as long as possible the concentration and the correct execution of sportive 


technique.

Types od endurance:

-Aerobic:Aerobic endurance has the ability to withstand long-term efforts and low or medium intensity withsufficient oxygen.

The heart rate ranges between 130 and 160 pm. The work is done so at balance between intake and output of oxygen.

-Anaerobic:We can call anaerobic endurance to the capacity to perform for as long as possible intense effortswithout oxygen.(LOW RESISTANCE)

Types:

-Latic:between 10 s and 3 min
-A-latic:between 1min and 10 min

Effect of stamina:

- With aerobic training increases cardiac cavity, 

- With anaerobic training increases the thickness of the muscle fibers of the heart. 

- Avoid deseases

- It turns on dormant (inactivos) capillaries and makes new ones, 

- It expands lung capacity and set up new alveoli. 


- It activates metabolism in general.

Methods of training:
-Continuous running:is run continuously from 20min to 40min  with pulses/beats between 140 and 160 p / min with a steady pace.

-Fartlek:consists of running continuously but varying pace in different sections.

-Interval training:the efforts and the breaks have to be measured accurately.

-Circuit training:It consists of a series of exercises consecutively and
rationally ordered stations or posts, so they do not work the same muscle groups in two 

consecutive stations/stages/post

-strength:neuromuscular ability to beat external or internal resistance/load thanks to muscle
contraction. It could be static (isometric) or dynamic (isotonic strength).

-flexibility:maximum extensibility of a movement in a given joint.

The degree of flexibility that a person has depends on two components:

-Muscular elasticity, which is the ability of the muscle to lengthen and shorten without being

deformed and to return to its original shape.

-Joint mobility, which is the degree of movement of each joint. And it varies in every joint and

every person.

Factors:
-gens
-sex
-age
-Type of work
-The time of day
-Ambient temperature
-temperature of the muscle
-degree of the muscle fatigue
-training

Considerations to take into account in the work of flexibility:

- The work of flexibility must be preceded by a good warm up to prevent injury and maximize 

performance. 

- To work flexibility the person has to be relaxed

- The person cannot just mechanically repeat the work identified by the teacher, but must 

internalize and feel sensations of his own body and function of them seek proper stretching. 

- To improve the flexibility you need to use exercises that lead to muscles and joints to their 

highest dot, logically using appropriate methods. 

- Flexibility exercises should be performed smoothly and for a prolonged time. 

- The most important work of flexibility is the continuity and regularity, as flexibility


that is quickly lost with inactivity.

Importance of flexibility and the advantages:

́ll performing  much better and easier actions and gestures of their specialty.

having good flexibility positively affects health in several ways:

- Easier to make gestures and actions of everyday life.

- It helps the muscle to recover better after exercise.

- Facilitates injury rehabilitation.

- Helps to maintain proper posture and balance.

- Eliminates postural pain.


- Elderly people with good flexibility, delay the aging process of the joints

-It helps to avoid muscle type injuries.

Types of flexibility:

 Active: it ́s produced by the action of your muscles.

Passive: the gravity or other sternal strength helps to the action. Your mate help 

you to stretch hamstrings. 

 Static: there isn ́t movement


 Dynamic: there is movement

All About Handball

What is it:
-It is a team sport in which two teams of seven players each (six outfield players and a goalkeeper) pass a ball to throw it into the goal of the other team.

-The size of the court is 40 meters long by 20meters wide.















-The origins of this game came from the north of Europe and it was first played  in 1936 at the summer olimpics in Berlin,Germany-
Wemen started later at 1976.

   



Important Rules In Handball:
-You can make as many changes as you like
- The duration of the game is two parts of 30 minutes
- You can not make more than three steps with bouncing the ball 
- No one can tread the line of the area and even when you whant to attack or to defend .
- If the defending is touching the line it will be a penalty to the opponent .
- serious attacks are punished with exclusion of two minutes.
-With three exclusions , the player is eliminated from the game.
-If the last to touch the ball before it leaves the background is the goalkeeper he will have the ball
-The faults that are not penalty may not be disposed directly on goal. A except that the time is up, then he will shoot without the lifting both feet off the ground .
-The penalty line is 7 meters away
-after scoring you can contraattack as fastes as you want no matter the possision of the players

Positions:

- Goalkeeper – the player who defends the goal with just about every part of the body! The 
goalkeeper is the only player who can touch the ball with their feet. 

- Centre – a creative player who directs play in both defence and attack. Also known as the 
‘playmaker’ and sets up the tactics and the players in shooting positions. 

- Left and right back – usually the largest players on the team. When defending, they try to block 
shots, and in attack they are the long-range shooters. 

- Circle runner – the creative force in attack and disruption to opponents when defending. The 
circle runner is quick and gets in among opposing defenders to either create openings for 
teammates or to get into a good scoring position themselves. 

- Left and right wingers – the fast players who patrol the sides of the court. They counter opposing 
wingers and in attack look to create openings for others, or shoot from the more difficult angles. 

- Substitutes – substitution is allowed at any moment, without limit and without time stoppage. 
There are seven substitutes on the sidelines for each side.

Pass:














Passes differ depending on the type of arming (position) is chosen, so we find the passes: 

- Classic. It ́s made from a reinforced balloon classic, flexed 90 ° elbow, at the shoulder and back, 
leaving the ball over the head. 

- Intermediate. The assembly is intermediate, with extended elbow back to shoulder height. 

- Hip. The assembly is low, leaving the shoulder flex and swim back below the shoulder. 

- High. The assembly is high, with the elbow extended backwards and raised over his shoulder. 
All can be front or side and made in support or jump.

reception:

Your arms should be extended towards the ball creating a triangle between the thumbs and forefingers. They can be classified according to the height of the ball coming in high, medium or low. FAKE It is any gesture or movement made by the player with the ball, trying to avoid the opposite marking. In every fake, after a first gesture or movement, exists to me a change of direction to be done immediately after the defense has changed or been uneven (irregular) path.
Formations:

there are two types of formation the offensive and the defensive.











general moves : 6-0, 5-1, 4-2, 3-2-1, 3-3.


NOW A VIDEO OF HANDBALL: