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

Handball Gameplay: Tactics and Strategy

To explain how to play, we will divide technique and strategy into two main phases:

Attacking Phase: Ball Possession

During the match, when our team has the ball, all players try to occupy the most favorable spaces for field goals or create openings for unopposed shots on goal.

The way players position themselves while attacking constitutes the play systems. These systems leverage the individual characteristics of each player, placing them in specific positions.

The 3:3 and 2:4 systems are the most commonly used.

In the 3:3 system, the following positions are involved:

1st Line (Backcourt):

• LB: Left Back
• CB: Center Back
• RB: Right Back

2nd Line (Frontcourt):

• LW: Left Wing
• P: Pivot
• RW: Right Wing

Key Considerations for

Volleyball was invented in 1895 by William G. Morgan in Massachusetts, USA. William G. Morgan, a physical education teacher at the Massachusetts YMCA, spent time with J. Naismith, the creator of basketball, although he thought basketball was unsuitable for all students. So, using tennis as a basis, he designed a non-contact team sport that was fun, involved minimal risk of injury, and could be played by anyone. Originally named mintonette, it later came to be known as volleyball.

Object of the Game

The object of the game is to ground the ball on the opponent’s side of the net or to get them to hit the ball out of the court. Each time this happens, a point is won.

The ball is 65 cm in circumference and weighs 260 g. It should pass over the net... Continue reading "History and Rules of Volleyball: A Comprehensive Guide" »

SPORT VERBS

Verbs

• Be disqualified
• Be knocked out (eliminated)
• Boo off (abuchear)
• Carry on (seguir)
• Cheer on (animar)
• Dive (into) (bucear)
• Drop out (abandonar)
• Get through (superar)
• Give up (rendirse)
• Qualify
• Sign up
• Take part in
• Train (entrenar)

Other Verbs

• Chase (after) (perseguir)
• Climb (up/along)
• Crawl (through) (gatear)
• Cross (over)
• Get (over) (superar)
• Jog (round)
• Jump
• March (along) (marchar)
• Ski (down)
• Skip (omitir)
• Swim (through)
• Walk (over)

KEEPING FIT

Verbs

• Become a member
• Bulk up
• Enrol (inscribirse)
• Enter
• Feel unwell
• Get into shape (ponerse en forma)
• Get together
• Go on a diet
• Join (unirse)
• Keep fit
• Lose weight (perder peso)
• Make an appointment
• Put on weight (engordarse)
• Stop smoking
• Take supplements
• Take up (empezar)

Nouns

• Champion
• Championship
• Competition
• Competitor
• Crowd (multitud)

A good example of living in an obesogenic environment is a physician's recommendation not to exercise during recovery from surgery. The total amount of energy in a bowl of soup that contains 5 g of protein, 2 g of fat, and 20 g of carbohydrate is 118 kcal. The fuel for all body processes that traps energy released from food is adenosine triphosphate. If a person hears a friend calling for help and goes running to find out what the friend needs, the person would be getting his or her energy from glycogen via anaerobic glycolysis. If someone goes on a long hike, after 4 hours most of his or her energy will be obtained from fatty acids. Athletes who exercise regularly are able to exercise for longer, partly because their body is able to use more... Continue reading "Understanding Energy Expenditure, Nutrition, and Exercise" »

1. Breathing

The first basic principle of Pilates is breathing. Proper breathing:

• Encourages effective oxygenation of the blood.
• Helps relax the muscles and avoid unnecessary tension.
• Focuses the mind and allows for concentration.

Here's how to breathe correctly during Pilates:

• Exhale deeply to activate the deep abdominal muscles.
• Focus on breath and stabilization before initiating any movement.
• Breathe into the lower rib cage three-dimensionally.
• Expand laterally to open the back of the rib cage.
• Breathe into the lower lobes of the lungs for more effective gas exchange.
• Engage the deep stabilizers of the torso, particularly the transversus abdominis first and the oblique abdominals later.
• Simultaneously engage the pelvic floor and the multifidus with

Defining Plyometrics

Plyometrics is a training method focused on developing explosive power. It utilizes the stretch-shortening cycle, which consists of three phases:

• Eccentric: Stretching of the agonist muscle, storing elastic energy in the series elastic component.
• Amortization: The brief pause between the eccentric and concentric phases.
• Concentric: Shortening of the agonist muscle, releasing the stored elastic energy from the series elastic component.

Key Factors for a Plyometric Training Program

A successful plyometric training program considers the following factors:

• Progressive Overload: Gradually increasing the training stimulus over time.
• Specificity: Training movements should be specific to the demands of the sport.
• Sport-Specific Patterns:

TWIST: Is damage caused to a body part, as a result of turning or bending it too much, or in the wrong direction (torcedura)
SPRAINS: is a type of injury that happens when a person abruptly stretches or turns a joint too much (esguince)
ARTHRITIS: Is a disease where the joints are swollen and painful
HIP REPLACEMENT: Is a surgical operation. The hip joint is replaced by an implant that is similar to the previous biological structure
STROKE: is a medical condition in which a tube taking blood to the brain suddenly becomes blocked or bursts (derrame)
BRAIN INJURY: is when there is a change in brain function due to factors like an outside force, a stroke, or destruction of brain cells (lesión cerebral)
OSTEOPOROSIS: is a disease that affects the bones.

Passing

You must pass the ball backward with both hands. No forward passes are allowed with the hands. If so, a free pass will be awarded to the opposing team at the place where the ball left the player’s hands.

The 'Tackle' (Tag)

A tag refers to the removal of one of the two ribbons placed at both sides of a player (see picture). The only player on the field who can be tagged is the player in possession of the ball. The defender will then hold the ribbon above their head and shout “Tag!” loud and clear for all to hear.

The Free Pass

A free pass is used to start the game (from the center of the field) or to restart it at the place where the ball went out of play or an infringement took place.

What Happens After a Tag?

Both the ball carrier and... Continue reading "Understanding Flag Football Rules and Techniques" »

ACROSPORT

CONCEPT

It is an acrobatic-choreographic sport, since there are three key elements incorporated into its exercises:

• Figure formations or body pyramids.
• Realization of floor gymnastic skills (jumps, turns and balances) which are used as transitions from one figure to another.
• Music, which supports the choreographic component of the combination of the previous elements.

As a competitive sport, acrosport has the following general characteristics:

1. Categories in which you can compete: female partners, male partners, mixed partners, female trios, and male quartets.
2. The elements of balances and acrobatic stunts make up the principal part of the exercise, forming a harmonious and rhythmic set with other gymnastic elements of flexibility and dance.

Artistic Gymnastics

Introduction

Artistic gymnastics involves performing simple individual exercises and transitions or combinations of these exercises on a mat or specific apparatus. It is called artistic gymnastics because, in addition to a high level of execution, aesthetics are also important.

Apparatus

Balance Beam

The balance beam is a rectangular bar 120cm above the ground, on which simple movements are performed such as walkovers, turns, jumps switching legs, as well as complex exercises like handstands or flic flac. It requires a sense of balance and coordination. The gymnast should remain on the bar between 70 and 90 seconds.

Uneven Bars

With the uneven bars, the gymnast has to perform ten different routines with different grips, foot and... Continue reading "Artistic Gymnastics: Guide to Apparatus, Techniques & Rules" »