unit 1. basic standards of hygiene and health … › uploads › 1 › 2 › 2 › 2 › ... ·...

IES Ribera de Castilla (Prof. Héctor Buiza) Physical Education (3 ESO) / First Term

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Basic standards of hygiene and health.

Before you begin with other aspects, there are many issues that we must know and respect instead to do any

physical activity safely and satisfactory.

To prevent colds we must shower at the end of any sporting or physical activity. If we do not have that

possibility, at least change the used t-shirt.

About sports clothing:

*.- must be light.

*.- cannot hinder the movement at any point (ankle, arms).

*.- must transpire.

*.- must not be chosen depending on the brand or aesthetic criteria.

Another very important issue to consider is the footwear. An inappropriate footwear is one of the main causes of

injury. It is fundamental that the sports footwear:

*.- is not unleashed.

*.- be tied correctly. Never tied to the ankle or below the soleplate…

*.- Be lightweight and breathable.

*.- adapted to the characteristics of the foot.

*.- must not be elected on the basis of criteria for aesthetic or commercial purposes (simply because of a brand

name).

Finally it is recommended that before you start to do physical activity continuously or join a training plan, perform

a medical examination to rule out any kind of problem or injury that prevents the activity or that can make it

dangerous or undesirable.

In addition, as no two people are the same, it is very interesting to carry out a previous physical control (as the

test which we have done in class) to know our physical condition and adapt the work we are going to do after.

UNIT 1. – BASIC STANDARDS OF HYGIENE AND HEALTH

PHYSICAL FITNESS


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A warm up is a series of exercises you do before physical activity, to prepare your body for it. For example,

before playing an intense sport you can run slowly to warm your muscles and your heart.

Warm ups must prepare the muscles for the activity.

Benefits of the warm up: If you do a good warm up, you get:

*.- Protection against injuries.

*.- Prepare you physically and mentally for exercise

*.- Better performance.

Parts of a warm-up:

1º.- Joint mobility.You have to Move your joints. For example, move your arms in circles forwards and backwards, draw circles with your hips...

2º.- A short time of jogging or running (slow).2-3-4 minutes to activate your heart and lungs, and also the

muscles.

3º.- Stretching the main muscles.

Calf muscles (gastrocnemius) stretch.-

*.- Bend your front leg and keep your back leg straight.

*.- Both feet are facing forward.

UNIT 2. – THE WARM-UP


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*.- Keep your back straight.

Hamstring stretch.-

*.- Keep your back leg extended. *.- Body weight leans forward.

*.- Hold this position without movement.

Quadriceps stretch.-

*.-Keep your knees together and at the same height.

*.- Hold your foot with the same side arm.

*.- Hold your foot across the instep.

*.- Keep your balance (you can lean on the wall or in a colleague).

During a stretch you should not feel pain but you should feel muscular tension. Hold for at least 15-20 seconds,

breathe slowly and do not bounce as you could injure the muscle.

Cool Down. It is also very important to do stretching exercises not only for warming up but also after physical

activity. This will facilitate the entry of oxygen and nutrients into the muscle that will help your recovery.

MAIN MUSCLES OF THE HUMAN BODy


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Physical fitness is the ability to do a daily physical workout without feeling too tired. For this, you need the four

“S´s”: Strength, Stamina or endurance, Speed and Suppleness or flexibility.

These are the components of physical fitness. In Spanish, we call them “Capacidades Físicas Básicas”.

1.- Endurance or Stamina: Is the ability to exercise continuously for extended periods without tiring.

2.- Strength. Ability to use muscles against a resistance (a force or a weight).

3.- Flexibility or suppleness. Is the ability to have a wide range of movement with any part of your body. Flexibility decreases with age. So it is important to train this quality (performing muscle stretching) for such loss is as small as possible. 4.- Speed. is the ability to do one or more movements in a short period of time.

ENDURANCE (OR STAMINA) WORKING OUT

Stamina is very important for your health and quality of life. If You want to enjoy normal everyday

activities you have to train to acquire a good level of stamina and work to maintain it.

Stamina is a key factor in many popular and widely practiced sports. It is a very important facet of sports

like marathon. Regular stamina training helps you cardiovascular system. In other words, your heart,

your blood vessels and your lung capacity.

There are two types of stamina, based on the different ways you use energy

The human body does not only need energy when making an effort, it also needs it to survive when completely

at rest.

This energy comes from food and has to be broken down by a series of chemical reactions to obtain ATP

(adenosine triphosphate acid), the final energy supplier, before it can be used by muscle cells.

AEROBIC STAMINA.-

This allows you to do low intensity activities over a long period of time, in which your breathing provides enough

oxygen to your muscles.

ANAEROBIC STAMINA.-

This allows you to do high intensity activities over a sort period of time, in which your breathing does not provide

enough oxygen to your muscles, leading to exhaustion.

There are also two types of anaerobic stamina: lactic and alactic

UNIT 3. – PHYSICAL FITNESS.

PHYSICAL FITNESS


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*.- Anaerobic Alactic Endurance.- This uses only ATP reserves in the muscle. This reserves are very small

and can be used for 3-10 sec. Physical activities at maximum intensity (Ex. Run as fast as possible in 50

meters speed test).

*.- Anaerobic Lactic Endurance. After 10 seconds working close to our maximum level we don´t have

enough ATP reserves in the muscle. So our body has to work to obtain as fast as possible through

chemical reactions. In this process our body produces also a substance (lactic acid) that cause fatigue.

To check our heart rate is useful for us because is a good parameter to check our fitness level and the

effort that an activity is assuming for us (and if this activity is aerobic or anaerobic)

If our heart rate is under 165 bpm we are doing an aerobic activity. So we can do it for a long period of

time. If we are over 170 bpm (from around 170 to HRmax) we are doing an anaerobic activity so we are

not going to do it more than few minutes.

Heart rate, or heart pulse, is the speed of the heartbeat measured by the number of contractions of the

heart per unit of time, typically beats per minute (bpm). The maximum heart rate (HRmax) is the highest

heart rate an individual can achieve and generally decreases with age.

The formula for calculating HRmax is:

HRmax = 220 – age

Example: Peter is 15 years old. His HRmax = 220 – 15= 205 bpm.

Pulsometers allow measurements to be taken continuously and can be used during exercise. This pulse rate

can be found by pressuring the carotid artery (neck) or radial artery (wrist) with the index and middle fingers.

To calculate HR we have several options:

- To count the number of beats in ten seconds and multiply by six

- To count the number of beats in 15 seconds and multiply by 4

https://en.wikipedia.org/wiki/Pulse

https://en.wikipedia.org/wiki/Heart_sounds

https://en.wikipedia.org/wiki/Time

https://en.wikipedia.org/wiki/Beats_per_minute


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STRENGTH WORKING OUT

Our goal is our muscles to be able to do an exercise or task (low or medium intensity) for quite a long time. A

good way to work this quality is to perform with self-weight exercises (where the resistance to overcome is the

weight of my own body), such as the abdominals, pushups or squats.

VERY IMPORTANT. - Take special care about TECHNICAL CORRECTION of the movement we make to avoid

hurting ourselves.

FLEXIBILITY WORKING OUT

Age (the growth and development of muscle mass) reduces flexibility. For this reason is so important to work out

this quality.

It is very important that doing stretching exercises do not feel pain and if a certain muscular tension. And take

good care of the technique, avoiding postures in which, for example, bend your back excessively...

Stretching helps to recover the muscle after a high intensity sport activity. So that by stretching we will help the

muscle to return to its natural state, allowing the blood to reach more easily by cleaning the waste substances

produced in the muscle fiber during the effort, and brings nutrients necessary for its regeneration.

Apart from this recovery function, being more flexible will allow us to upgrade our performance in many sport

disciplines. For example, being able to carry the leg further back will increase the power with which we can

shoot to the goal in football.

SPEED WORKING OUT

Speed is the ability to do one or more movements in a short period of time.

Some examples of sports where speed is important:

*.- Fifty meters swimmers, react quickly to the horn and swim very fast.

*.- Handball goalkeepers react very fast to stop balls.

*.- Fencers must move fast to touch the opponent with their sword.

When we talk about the speed to move from one place to another (running, biking or swimming), we call it a

sprint.

But, in fact, we can find three types of speed:

1.- Reaction speed: moving as fast as you can after the referee blows the whistle in a 100m sprint. In team

sports there is also reaction speed: chasing your opponent when he runs away from you, or reacting to a

volleyball spike quickly.

2.- Single movement speed: e.g. a karate kick or a tennis service must be very quick.

3.- Cyclic movement Speed: any sprint in running or swimming, a dribbling in football...

Benefits of speed training:

-Speed is basic in all sports. Even in a marathon, the winner is the fastest!

-It is related with coordination and agility. If you react and move fast, you have an advantage in all sports.

-Speed training develops and makes your muscles grow.

To upgrade our speed we have to upgrade also our strength and flexibility.


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HOW TO IMPROVE YOUR PHYSICAL FITNESS: WHAT IS TRAINING?

The physical fitness of the human body can always be improved. To do this, we need to remove tobacco and

alcohol consumption and eat healthy.

We should also follow a training program. Some programs are more effective than others, and a program can

produce different effects in different people.

Training is a process with a time structure that serves to increase physical, psychological and cognitive

performance.

OBJETIVES OF PHYSICAL TRAINING

The general objectives of training can be classified into three areas>

Utilitarian.- Training that focuses on improving physical condition.

Health.- Training that aims to promote growth and maintain health.

Psychological-social.- Training that seeks to improve self-perception and strengthen social bonds.

But not everybody must perform the same training routine, because not everybody has the same physical

abilities, the same starting point or motivations.

To design a good training routine we must think about what, how, when and how much we must to train. Focus on:

1./ The Law of the starting point

The first step to design a training routine

is to know our physical starting level.

For this reason we do some test (as we

did at class) to know our stamina,

flexibility, strength and speed starting

level.

2./ The Law of Individual Differences.

Everyone has different strengths and

weakness, which need to be taken into

consideration for the training program.

Age, gender, training experience, motivations… Everything is important to design an individual training routine.

Any training plan should be adapted to the individual and consider his or her needs, characteristics and initial

capacities

https://www.linguee.com/english-spanish/translation/alcohol+consumption.html


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The principle of continuity. Training should be done frequently. Each exercise session serve as a starting

point for supercompensation from the previous exercise session. Doing this will improve your level of physical

fitness. If you stop training or rest for an extended period, the effects of supercompensation will gradually be

lost, as it is a reversible process.

The Principle of progression. As your level of physical fitness improves continuously over the course of a

training plan, your initial level of exertion will no longer be sufficient to cause your body adapt. This is why you

should gradually increase the level of exertion in your training so that the adaptative effects of

supercompensation progress steadily over time. There are many different training tools you can use to gradually

increase your level.


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Handball is a team sport in which two teams of seven players each (six outfield players and a goalkeeper)

pass a ball using their hands with the objective of throwing it into the goal of the other team. A standard match

consists of two periods of 30 minutes, and the team that scores the most goals wins. There is no protective

equipment worn while playing.

The sport is usually played indoors, but outdoor variants like beach handball.

ORIGINS

The game that we play today as handball is not

very old. There is evidence of ancient Roman

women playing a version of handball called

“expulsim ludere”. There are records of handball-

like games in medieval France, and among the

Inuit in Greenland, in the Middle Ages.

In Spain, its origins are related to the military.

The sport was initially played by teams of 11

players in the open air, on football pitches.

But the game was so popular in the north of

Europe where the weather is normally very

cold. So the sport rules were modified to play

indoor reducing the court and number of

players to become a faster and more spectacular sport.

Handball´s popularity was growing step by step to become official Olympic sport in Munich 1972.

HOW IS IT PLAYED?

Playing Area: The game is played on a rectangular court measuring 25x42 meters, divided in two halves, with

the following characteristics:

https://en.wikipedia.org/wiki/Team_sport

https://en.wikipedia.org/wiki/Handball_goalkeeper

https://en.wikipedia.org/wiki/Beach_handball


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Objective: The objective of the two teams is to score points by putting the ball in the opposing team’s goal. The

winner is the team with the most points.

Duration: A standard match has two 30-minute halves with a 10- to 15-minute halftime break. At half-time,

teams switch sides of the court as well as benches. Teams can call 3 team timeouts per game (up to two per

half), which last one minute each. This right may only be invoked by team in ball possession.

Team composition: Two teams of seven players (six field players plus one goalkeeper) take the field and

attempt to score points by putting the game ball into the opposing team's goal.

Substitutions: Substitutions can be made in handball at any time from the substitution line. The game doses

not have to be stopped, and no warning is required.

HANDBALL REGULATIONS (Rules and Infractions)

Rules

*.- The ball must be played with the hand. It may not be played with any part of the body below the knee.

*.- Contact is limited to the torso only. Arms or legs may not be used to obstruct an opponent. Holding, pushing,

hitting, running or tripping rival players is not allowed. To stop an opponent, players block with their bodies. This

rule means that there is quite a lot of physical contact.

*.- No player, defender or attacker, may enter the

goal area. This area is delineated by two quarter

circles with a radius of six meters from the center of

the goal. Only the defending goalkeeper is allowed

inside this zone. However, the court players may

catch and touch the ball in the air within it as long as

the player starts his jump outside the zone and

releases the ball before he/she lands (landing inside

the perimeter is allowed in this case as long as the

ball has been released).

Infractions sanctioned with foul or a free throw or loss of possession

The ball is put into play from the place where the foul took place. If the foul occurred between the 6 and 9 m

lines, the ball is put back into play at the point nearest to the 9 m line (dashed line).

Traveling: This consists of taking more than three steps while possession of the ball without bouncing it.

Double dribble: This take place when a player bounces the ball with both hands or when a player runs while

bouncing the ball, stops and then bounces it again.

Entering the Goal Area: This involves stepping in the goal area of the opposing team.

Passive Play: This occurs when one team stops attempting to make a goal for the purpose of using up the

game time.


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Throw-in: The team which did not touch the ball last is awarded a throw-in when the ball fully crosses the side

line or touches the ceiling. Execution requires the thrower to place one foot on the nearest outer line to the

cause.

Infractions sanctioned with 7 m attempt (penalty)

Interior defense: This takes place

when a player marks an attacker

inside the goal area (or stepping the

line).

The penalty is the maximum

sanction and provides an

excellent opportunity to score a

goal. When the ball is thrown, one of

the feet of the thrower must be

behind the penalty line (7 meters

line).

Disciplinary Sanctions

Warning: Yellow cards are given for fouls which are made in clear violation of the rules. Only one is given per

player. On the following warning, the player is suspended.

Suspension: This happens when a player demonstrates an unsportsmanlike attitude (the player remains

suspended for 2 minutes and remains on the bench, and his or her team has one less player for that time).

Disqualification: If a player receives three warnings, that player is removed from the court. The disqualified

player can be replaced and the team can have the same number of players again after two minutes.

Exclusion: Red cards are given and the player is excluded for very serious offences. The excluded player

cannot continue playing and that player’s team cannot replace the player and regain numerical equality.

INDIVIDUAL TECHNIQUE

Basic Stance

The stance taken by the player must allow fast

reactions to game possibilities. To do that:

*.- Your legs are separated at shoulder width,

with your feet firmly positioned on the floor.

*.- Your torso is balanced over both of your legs,

slightly bent forward.

*.- Your arms are parallel to the ground, with your

palms facing your opponent.


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Passing and Receiving

This is a basic part of the game. Maybe the most important part because bounce is less important than in

basketball for example. It is used to move the ball from one player to another. To do a good pass:

1/- hold the ball correctly pushing it with your

thumbs and little finger (helping with the other

fingers).

2/- Use the right amount of force to cover the

distance (remember that a pass is not a

shoot... we want that our partner should catch

the ball).

3/- Make the pass accurately, at the chest

height of the receiver (if it’s possible never

above his or her eyes or under his or her

waist).

4/- There are many types of passes. Try to

learn and practice as many as you can to be adapted to a very different game situations.

Receiving is the action of catching the ball. Wait for the ball with your hands prepared to catching the ball and

focus to stop it.

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