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

Warm-Up

Exercises are always performed before physical activity or sports to adapt the body progressively to further effort. Warming up means carrying out physical exercises that will help the body to adapt to a subsequent task involving greater exertion.

Why Warm Up?

• Avoids muscle injuries.
• Increases joint movement.
• Facilitates cardiorespiratory adaptation.
• Delays fatigue.
• Helps reduce stiffness.
• Facilitates mental preparation.

General Warm-Up

Warming up can be broken down into a general stage and a specific one. The purpose of the first stage is to get all the parts of the body moving for the following activity, and to loosen up and go faster without feeling too tired. It usually begins with running at low or moderate speed and doing stretching and... Continue reading "The Ultimate Guide to Physical Fitness: Endurance, Strength, Flexibility, and More" »

Down and Trimmed by the Stern

Deck Line

General Considerations

• Good physical conditions and staying healthy.
• Misusing of alcohol or drugs.
• Do not drink alcohol while undergoing medical treatment.
• Personal cleanliness is essential.
• Use a protective cream on your skin.
• Clean all cuts and abrasions to prevent infections.

Working Clothing

• Working clothes should be comfortable but sufficiently close-fitting.
• Gaping pockets, sweat rags, watch straps, and rings are easily caught in moving machinery.
• Wear industrial footwear with slip-resistant

About Handball

Handball is a fast-paced game involving two teams of seven players who pass, throw, catch, and dribble a small ball with their hands while trying to score goals. The team with the most goals wins the game. A game consists of two 30-minute halves with a 10-minute half-time break. Handball is one of the most popular sports in Europe (after soccer) and is one of the fastest-growing sports in Northern Asia and Africa. In the Americas, it is becoming organized with national and continental championships, and in Oceania, it is on the cusp of taking off.

Why Play Handball?

Handball is a popular, spectacular, dynamic, and exciting sport. It requires speed, strength, stamina, fitness, and above all teamwork. Over 15 million people play the... Continue reading "The History and Benefits of Handball: A Dynamic Sport" »

Hapkido is a martial art. In hapkido, you can learn to defend yourself against an aggressor. This martial art has a lot of similarity to other arts like taekwondo or jiu-jitsu. The trainings consist of physical conditioning exercises, practicing different types of kicks, and learning techniques of personal defense.

In hapkido, we also learn to control our emotions and fears through discipline. Each teacher has rules and laws in their dojo. Our rules are: falling is allowed but getting up is mandatory, it is forbidden to say 'I cannot' because with effort and dedication, you can achieve what you want.

Our combat discipline is very respectful in terms of greetings and farewells. We hapkidokas say goodbye with the word 'pilsung,' which means victory

Introduction

The Indoor Multisport Club is presented below. It is a project that covers a wide variety of sports, both individual and team, such as basketball, futsal, handball, volleyball, badminton, and psicomotricity. The club aims to provide facilities and choices to kids who are undecided about which sport to play.

Context

The opportunity observed in carrying out this project has been the lack of people in sports other than football in the village of Muro. For this reason, the club underlines the importance of offering different sport options to kids. It also emphasizes giving importance to the children's decision and not to the parents' will, since children are the ones who practice sports, not their relatives.

Practicing a variety of sports... Continue reading "Indoor Multisport Club for Kids in Muro and Surroundings" »

Sports Vocabulary

Key Terms

Competition & Rules

Opponent: The person on the opposing team you are competing against.

Runner-up: The competitor who finishes in second place.

Round: One stage in a competition.

Beat: To defeat someone in a game or competition.

Athlete: A person who competes in sports.

Win: To be the most successful in a game or competition.

Foul: An action that is against the rules in a game or sport.

Final: The last game or match in a competition, where the winner is decided.

Doping Offense: A situation in which an athlete has taken drugs to improve their performance.

Championship: A competition to find the best player or team.

Sponsorship Deal: An agreement in which a company agrees to give money to a sportsperson in return for advertising... Continue reading "Sports Vocabulary: Key Terms & Phrases" »

Full Body Training Session for Hypertrophy

Involving 5 exercises targeting hypertrophy in trained college-aged females. Hypertrophy 3-6 sets for 6-12 reps at 67-85% 1RM. Rest 3-5 minutes. Warm up for 10 minutes on a bicycle, warm up rotator cuff.

• Dumbbell Bench Press 4 x 10 at 75% load. Rest 4 minutes
• Bent over Barbell Row 4 x 10 at 75% load. Rest 4 minutes
• Shoulder Press 4 x 10 at 75% load. Rest 4 minutes
• Barbell Squat 4 x 12 at 70% load. Rest 4 minutes
• Weighted Crunches 4 x 15 at 75% load. Rest 3 minutes

Upper Body Training Session for Hypertrophy

Involving 5 exercises targeting hypertrophy in trained college males. General Rule: Hypertrophy 3-6 sets for 6-12 reps at 67-85% 1RM. Rest 3-5 minutes. Warm up with 3 x 20 pushups.

• Barbell Bench Press 4

Basketball: Rules, Techniques, and Gameplay

Objective

The object of the game is to get the ball into the other team's basket. Depending on the part of the court, you score 1, 2, or 3 points. The team that scores the most points wins the match.

Game Structure

The game is played in four 10-minute quarters controlled by a game clock, with a 10-minute half-time break between the second and third quarters. The five players on each team can be substituted as needed. Two referees apply the rules while umpires time the game and record the fouls.

Rules

Relating to Time Situations:

• When a team has possession of the ball, they have 8 seconds to get to the opposing team's side of the court and 24 seconds to try and get a shot in.
• No more than 5 seconds can be