Essential Fitness, Sports Rules, and Relaxation Concepts

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 with sufficient oxygen supply.
• Anaerobic Endurance: Performing very intense efforts carried out with insufficient oxygen supply (oxygen debt).

What Is Heart Rate?

Heart rate is the number of times the heart beats per minute.

Basketball: Traveling Violation (Steps)

In basketball, traveling (often called "steps") occurs when a player runs or walks while holding the ball without dribbling it. A player can typically take only two steps without dribbling after gathering the ball.

Basketball: Double Dribble Violation

A double dribble violation in basketball occurs if a player:

• Dribbles the ball with two hands simultaneously.
• Stops dribbling, holds the ball, and then starts dribbling again.

(Note: Dribbling above the waist is not typically a double dribble violation, but rather a carrying violation or simply poor technique, depending on the exact action.)

Basketball: Shooting Technique Basics

When shooting a basketball, guide the ball gently with your fingers for control and backspin. Avoid striking or pushing the ball primarily with the palm of your hand.

Basketball: Common Shot Types

• Set Shot / Jump Shot: The fundamental shooting motion.
• Layup: A shot taken close to the basket, often off the backboard after driving towards it.

Handball: Passive Play Rule

In handball, passive play is called when the attacking team makes no clear attempt to attack or shoot at the goal, often by holding the ball without action.

Handball: Standing Throw

A standing throw in handball involves throwing the ball while keeping at least one foot in contact with the ground, typically advancing the leg opposite the throwing arm for balance and power.

Handball: Jump Shot

A jump shot in handball involves throwing the ball while both feet are off the ground (in the air).

Handball: Catching Technique

To catch the ball in handball:

• Form the hands (palms and fingers) into a shape slightly larger than the ball.
• Spread the fingers wide to cover a larger surface area.
• Absorb the ball's impact by slightly giving way with the hands and arms.
• Focus on maintaining balance and moving effectively in all directions after the catch.

What Is Inspiration (Inhalation)?

Inspiration, or inhalation, is one of the two phases of respiration. It involves taking air into the lungs.

Types of Breathing

Two primary types of breathing are:

• Chest Breathing (Thoracic): Primarily uses the rib cage muscles, allowing for lung expansion.
• Abdominal Breathing (Diaphragmatic): Primarily uses the diaphragm muscle, drawing air deeper into the lungs, often associated with relaxation.

Benefits of Relaxation Techniques

Relaxation techniques help to:

• Release physical and mental tension.
• Reduce and manage stress.
• Restore energy levels.

Jacobson's Progressive Muscle Relaxation

Jacobson's method is a progressive muscle relaxation technique. It involves systematically tensing and then releasing different muscle groups throughout the body to achieve deep relaxation. Key areas include:

• Arms and hands
• Legs and feet
• Abdomen
• Chest
• Back
• Neck
• Face