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

Effective Basketball Defense Strategies

A. Single Defense

1) Defense Rated: Each defender is assigned to an attacker and only marks them.

It was not very efficient. Players were placed between the basket and the attacker.

B. Individual Defense Support

Every defender has to be aware of two references: the player with the ball and the player assigned to defend. The goal is to have more defenders than attackers in the vicinity of the ball (e.g., 5 defenders vs. 3 attackers).

Each attacker is linked by an imaginary line to the player with the ball (passing lane). The closer this line passes, the more pressure should be applied. Defenders are more buoyant when separated from the line.

C. Jump and Change (Unusual Defense)

One dribbling move. Attackers are... Continue reading "Effective Basketball Defense Strategies: Zones and Techniques" »

Understanding Human Movement

What Distinguishes Active Movement?

Active movements are voluntary actions produced by our internal forces (muscles) acting against an external force. They can be subdivided into:

• Free movement (no contest)
• Resisted movement (opposed by an external force)
• Helped movement (supported by an external force, such as a partner)
• Assisted-resisted movement (with both support and opposition)

Passive Movements

Passive movements are produced by an external force during muscular inactivity. This includes forced movement (something or someone causes the movement) or when voluntarily reducing internal forces to allow movement (movements produced by relaxation, such as when we lie down and relax our legs, and our feet fall out).

Systems

Physical Education Job

Physical Evidence in the 1st and 3rd Evaluation

Resistance

In the first evaluation, I achieved a mark of 8 periods, which was exceeded in the third assessment, reaching 10.5 periods. I believe this improvement is due to my increased physical activity during the course of this year. I usually ride a bike every afternoon I can, and I think that's one reason why I have increased my level of resistance. The test conducted to measure our endurance was a series of periods, which were measured by sounding beeps.

Abdominals

On this test, which involves performing as many sit-ups as possible in a minimal amount of time, I cannot say much because I don't even remember my mark on the first evaluation (17 abdominals). I do not show that... Continue reading "Physical Education: Tracking Performance Metrics" »

Qualities of Movement

The four factors that act on motion are: gravity, space, time, and flow.

Gravity

Any body is affected by gravity. It can, however, be used as an expressive element. There are two possibilities:

• In support of the gravitational force.
• Against it.

Space

The range of movement within the body also develops in space.

Movement Direction

• Direct: Movement in a single direction.
• Flexible or Indirect: Movement changing direction.

Movement Extension

• Constrained
• Large

Time

Every movement has a duration in time, as well as intensity, tone, and intention. There are two main types:

• Sustained movement: long, slow, continuous.
• Sudden or impulsive movement: short, fast.

These two modes connect the musical universe with the universe of body language.

Flow of

1. Flexibility

Flexibility is the physical quality that enables us to perform large-scale movements with any part of our body. It depends on:

• The ability to stretch the muscles
• The ability to move the joints

There are two types of flexibility:

• Dynamic: Exercises performed in motion. The movements should be broad and relaxed.
• Static: Maintaining a stretched position without movement. After taking the position, we should relax, breathe, and maintain that position for a moment.

2. Joints

Joints are connections between two bones that allow relative motion between them. They consist of:

• Articular surfaces of bones: Zones of contact between the bones forming the joint. They are covered with articular cartilage, which prevents chafing and allows slippage of

Bleeding and Hemorrhage Management

Bleeding, also known as hemorrhage, is the leakage of blood outside its usual circulatory vessels. Hemorrhages are classified into three main types:

• External Bleeding
• Internal Bleeding
• Externalized Bleeding through Natural Orifices

External Bleeding: Recognition and First Aid

In this type of bleeding, blood surges through a wound in the skin to the outside of the body.

Treating External Bleeding

The order of action for external bleeding must be followed carefully:

1. Apply direct manual pressure with gauze or a clean cloth. Never use cotton directly on the wound.
2. If possible, raise the bleeding area above the level of the heart.
3. If the above steps are insufficient, apply pressure on arterial sites along the path of the

What Is Warming Up?

Warming up involves exercises performed before sports activity to improve performance and reduce the risk of injury.

Aims of Warming Up

• Improve respiratory function.
• Enhance heart and circulatory system function (arteries, veins, capillaries).
• Increase body temperature.
• Prepare muscles and joints for activity.

Phases of Warming Up

A warm-up typically consists of 3 parts:

1. General warm-up exercises (common to any activity).
2. Flexibility exercises.
3. Sport-specific exercises related to the activity you will practice.

What Is Endurance?

Endurance is the physical quality that enables a person to sustain long-term efforts.

Types of Endurance

There are two main types of endurance:

• Aerobic Endurance: Sustaining low-intensity, prolonged exercise performed

Basic Handball Rules

Franco Shock occurs mainly in:

1. Illegal entry and exit
2. Illegal kick
3. Playing 3-ball fouls
4. Playing the ball voluntarily off the field
5. Misbehavior
6. Faults in the area
7. Voluntarily returning the ball to your area
8. Fouls on the goalkeeper
9. Illegal corner throw, etc.

Penalty occurs in these cases:

• Aggressive play in the field illegally preventing a clear scoring chance
• A player enters his area to clear the danger
• Voluntarily sending the ball to his goalkeeper who is in the area
• When a goalkeeper takes the ball to your area
• Faulty substitution of goalkeeper

Technical Handball Background

Displacement: These are the changes of place that a player makes. A player can keep the ball for only three seconds without bouncing it, although they may retain it... Continue reading "Handball Rules & Techniques: A Comprehensive Overview" »

The Six Components of Skill-Related Fitness

• Agility: The ability to change the position of the body quickly and to control the movement of the whole body.
• Balance: The ability to retain the center of mass of the body above the base of support.
• Coordination: The ability to use two or more body parts together smoothly and efficiently.
• Power: The ability to undertake strength performances quickly, combining strength and speed.
• Reaction Time: The time between the presentation of a stimulus and the onset of movement.
• Speed: The rate at which an individual is able to perform a movement or cover a distance in a given period of time.

Key Principles of Effective Training

• Individual Needs/Differences: Matching training to the requirements of an individual.
• Specificity:

Comprehensive Beginner Swim Program

Beginners should follow a comprehensive training program consisting of two stages.¹³

Stage 1: Foundational Aquatic Skills

In the first stage, six basic skills are taught:

• Snorkeling
• Diving
• Balances
• Glides
• Locomotion
• Respiration

Stage 2: Stroke Technique and Refinement

In the second stage, the objective is to learn the technique of each swimming stroke, along with their regulation starts and turns.¹⁴

Overall Program Aims

• Familiarization with the aquatic environment
• Development of hygienic habits
• Enhancement of movement skills
• Improvement of overall fitness
• Learning basic crawl and backstroke techniques
• Understanding butterfly and breaststroke concepts

Specific Learning Objectives

Technical Objectives¹⁵

• Improve overall fitness
• Enhance