Notes, summaries, assignments, exams, and problems for Sport and physical education

Stretching and Flexibility

Stretching is a method to improve flexibility, which is the maximum length of a movement in a given joint. It can be categorized as:

• Passive Stretching: Passive movements are produced by an external force.
• Active Stretching: The movements are produced by one's own strength and voluntary muscle contraction.

Physical and Sporting Activities in Society

Item 5: The Social Context of Physical Activity

Physical sporting activities can be classified into two parameters:

• The scope of action: The activities are grouped according to professional fields and social sectors involved.
• Circulation model: The activities are grouped according to the model of choice or emotional reason that has made practitioners choose them.

Physical Education

Understanding Relaxation Techniques

When considering relaxation, one immediately thinks of techniques that lead to voluntary psychic and muscular rest, resulting in immobility. However, relaxation can also be part of a flow of movements or used to provide dramatic weight.

Types of Muscle Relaxation

In the basic possibilities of working the muscle (contraction-relaxation), there are two types of "slack":

• Loosening-relaxation: Letting gravity act without resistance.
• Controlled decontraction or distention: This involves two levels of work:
  • Passive mechanism: Letting the muscle's inertia act (elasticity of muscle tissue).
  • Active consciousness: Controlling the relaxation process.

Both types of relaxation can be an integral part of movement or a path to...

Understanding Flexibility

Flexibility is a physical quality that allows for large-scale movements. This quality is different for each person.

Components of Flexibility

The degree of flexibility is determined by two factors:

• 1. Muscle Elasticity: The ability of the muscles and tendons to lengthen and return to their original shape without deformation.
• 2. Joint Mobility: The ability of joint movement. This movement is different for each person and varies depending on the type of joint.

Types of Flexibility

• Dynamic: The practice performed when we are doing a movement looking for the maximum amplitude of a joint and maximum stretching.
• Static: The practice when no movement is appreciable. These are determined by taking one position and stretching from

Sportsmanship: Civil Conduct in Athletics

People participating in sport are still citizens and are required to behave civilly. Within sports jargon, we call this behavior sportsmanship. Fairness is the best expression of the social aspects of sport that deserves the attention of the highest sporting bodies, who are concerned that sport is played civilly.

Defining Sportsmanship and Fair Play

In Spain, the Sports Council initiated a campaign in 2000 to promote sportsmanship and fair play. They defined sportsmanship fundamentally as respect for the game's rules. However, it also includes notable concepts such as:

• Friendship
• Respect for opponents
• Sports spirit

Fairness is a concept that transcends mere compliance with sporting rules. To demonstrate sportsmanship...

Decreases: concept and types.
Sport = "a physical activity, free, spontaneous, practiced in leisure hours, as recreation, fun and relaxation.
Introduction: benefits of sport.
• The sports practice brings countless benefits to the individual,
Improves quality of life, health and physical fitness, used to discover one's talents and enjoy the success to outdo each day.
· A psychological level, helps to increase self-esteem and facilitating social integration, to create bonds of comradeship and solidarity. Thus, adequate to meet basic needs for growth physically, emotionally and socially.
· We distinguish 4 types of sports, serving the purpose for which practices: competitive sports, adapted sports, leisure and sporting therapeutic sport....

Systems Development of Resistance

Systems development or job training are methods that are based on adapting the body to certain stimuli that cause systematic changes in body systems.

Continuous Training Methods

The Continuous Run

This training method belongs to the continuous system (the work is without breaks). It is also called jogging or trotting.

The most important characteristics of this method are:

• Steady pace
• Pulsation in the area of activity
• Predominance of volume over intensity

Fartlek Training

Fartlek is a method which belongs to the continuous systems. It consists of a continuous run with changes of pace. Originally, it was performed in nature, and the rhythm changes were dictated by the terrain. Now, the changes of pace, intensity, and duration...

Optimal Chest Training: Principles & Exercises

Chest Training Principles

• Perform a proper warm-up before each session.
• Train consistently and progress slowly to avoid injury. Aim for 2-3 training days per week.
• Utilize exercises that engage multiple muscle groups, always with correct technique.
• Learn to differentiate between good pain (muscle fatigue) and bad pain (potential injury).
• Use a full range of motion for all exercises.
• Breathe at the right pace during exertion and recovery.
• Incorporate varied training methods to prevent plateaus.

Chest Exercises

Equipment & Modalities

• Resistance bands
• Bodyweight (Autocargas)
• Medicine balls

Gym Exercises

• Bench Press (flat, incline, decline)
• Dumbbell Press (flat, incline, decline)
• Dumbbell Flyes (flat, incline,

The Point as an Element of Composition

The Point: The point as an expression element is used in different disciplines with different meanings. In other words, the point is the smallest expression that the artist can put on a canvas.

Glossary of Terms

• Concentration: To assemble something in the center which was previously separated.
• Divergence: To separate elements that are positioned next to each other.
• Linen Testers: A kind of magnifying glass used to see the wires that form a fabric.

How to Spot the Point

To work with the point as a stain, you should take a pen or a pencil and model a sequence of points close together.

Classification of Lines

Lines can express emotions or mobility.

• Straight line: Defined as the shortest distance between two points.

Rugby Fundamentals: Passing, Player Roles, Scrum, and Lineout

The Basic Pass in Rugby

The basic pass is a direct element in collaborative attacking play. A good pass has two key requirements: precision and execution speed.

The passing technique involves several phases:

• Initial Phase: Receiving the Ball

  The pass is initiated for the receiver to get the ball. Run at high speed towards the shoulder line in the direction of the ball, and catch the ball with two hands.

• Execution Phase: Power and Focus

  This involves the dissociation of the lower body from the upper body. The pass is executed with power in one fluid movement. Maintain eye contact with the receiver.

• Final Phase: Release and Follow-Through

  Perform a trunk torsion, releasing the ball by extending

Resistance Training Systems and Intensity

For effective resistance training, specific training systems must be used. These systems have different intensities, which can be calculated using the Maximum Heart Rate (MHR) formula:

MHR = 220 - Age

Calculating Training Intensity

Next, calculate the percentage of intensity for the exercise based on the chosen system, noting that the MHR represents 100% intensity.

Principal Resistance Training Systems

Continuous Systems

Efforts are performed without any pause. Methods include:

• Continuous Running: Consists of running at a light, constant intensity. Heart rate (pulsations per minute) typically ranges between 140 and 150. Usually performed on flat terrain. Example: 20 minutes run at 50% intensity.
• Fartlek (Speed