Here you have my notes of the 1º therm :)

UNIT 1 : WARM UP AND TEST

Warm up Concept

Warming up is the set of activities or exercises, general firstly, prior to any physical activity that requires considerable effort to implement all the organs of our body.

We can define then warming as "a series of exercises that prepare the body physically, physiologically and psychologically to make a more intense effort backin top condition."

Warming goals ( OBJETIVES)

To preparethe person how is going to make an effort.

Avoid injures

Warm up characteristics

Progressive: you should slowly start the exercise and increase it little by little

·         Fitted/adapted: it will be in order the next exercise or sport

·         Complete: you should work out the main muscles and joints

·         Efficient: the warm up carries out for its objective

Warm up types

- General warm up: is he destined to prepare for any type of activity.

- Specific Warming up: is one that is made for a specific purpose and perfectly determined.

Warm up effects

-Your temperature increases

-Your heart rate increases

-Your breath rate increases

-Your reaction time will be better

-The concentration will be better

Autonomous warm up

Warm up made by yourself to only encrease abilities in parts of the body that you want.

Resting heart rate

Number of beats per minut when you are not doing a big effort.(between 50-100)

Working heart rate and rank

For 3 mornings uninterruptedly the first thing you should do before getting up is to take the HR (heart rate). It ́s basic you are relax, resting and lying down inyour bed. After the 3 days you do the average and the result will be your resting HR.

Rrank : you have to subtract (200 – your age) and the result must be multiply by 0.55 y 0.85. Both numbers will be the working HR Rank.

Involved systems

·         Respiratory system

·         Cardiovascular system

·         Locomotor system

·         Nervous system

Factors:

• Duration: when it comes short, the body temperature doesn't rise, but if it comes long, the body temperature will get you very tired.
• Intensity and progression: in the beginning, your intensity must be slow, and you have to increase it slowly, so you will never feel fatigated.
• Repetitions: we don't have to repeat each exercise so much, it is better to do various and with 5 to 10 repetitions.
• Pauses: we must have short breaks between exercises, so, our temperature will get low.

Considerations  for a good warm up

1. You must start with a continuous running.
2. Mobilize different body segmentes to activate your organism.
3. Stretch.
4. Work out muscles

5.      Toggle the intensity of the exercises to not cause fatigue

Physical tests

·         Stamina test: run without stopping

·         Flexibility test: this test measures the waist mobility

·         Speed test: you have to run as fast as you can along 50 meters. The time will be measure from the first step

·         Agility test: you have to run 10 times a distance of 5 meters in the last time you can

·         Medicinal ball throwing: you have to throw a ball as far as you can. Boys with a ball of 3 kg and girls with one of 2 kg

·         Forward jump: from standing up you have to run forward as far as you can. Before jumping you must be on the ground

·         Sit up: you have to do all the sit ups you can in a minute

·         Agility circuit: you have to follow the draw line, starting from one side of the hurdle

·         Cooper test: run  during 12  minutes without stopping

UNIT 2: WARM UP AND TEST

Fitness concept

Our body is a “biological machine” capable of performing many activities. The set of features that our body has to react to the exercise we call fitness.

Physical condition

Training: doing a set of exercise we perform in an organized and tailored to our properties to improve our personal facets

Health habits: are behaviors that we carry out in our daily lives

Benefits of fitness

·         Allows perform adecuately in sports

·         Helps prevent injuries

·         Improves image and personal balance

·         Helps maintain a healthy weight

·         Improves sleep

·         Reduce mental stress and allows greater intellectual performance

·         Help to maintain good health, prevent diseases

·         Stong bones

·         Health heart

·         Good social life

Factors of fitness

·         Genes: each has characteristics inherited from their parents

·         Age: the state of the organisms naturally improves p to 25-30 years

·         Sex: it also affects the ability to respond to stress

·         Training: through systematic practice exercise can improve physical  habits

·         Health habits: in general, a nonsmoker, well rested, has a balance diet and exercise with warm up has a much better physical condition that  another whose habits are radically opposed

STAMINA

Physical and mental ability to support fatigue during long efforts and recovery faster after the effort

Effects:

• The aerobic endurance increases the cardiac cavity.
• The anaerobic endurance increasses the fibers of the heart.
•  Heart resting decreases.
• It activates the whole metabolism.

Types.

·         Aerobic:the athlete do an activity for a long time with a low intensity

·         Anaerobic: the athlete does an activity in a short time with a high intensity.

Ø  Lactic: the intensity is higher than aerobic endurance

Ø  Alactic: the intensity is maximum and time is short.

      Methods

§  Continues running: is run continuously from 20 min to 40min

§  Fartlek: consist of running continusly but varying pace in different sections

§  Interval training: in this system the efforts and the breaks have to be measured accurately

§  Circuit training: it consists of a series of exercise consecutively and rationally ordered stations or posts

FLEXIBILITY

It is a physicall skill that allows us to make our body to move as much as we can.

Components:

• Muscular elasticity: is the ability of muscles to become long or short without deforming, and returning to its original form.
• Joint mobility: it is the movement of joints and it can vary in every person.

Factors:

• Gens: some people are more flexible than others by genetic characteristics.
• Sex: women are more flexible than men (usually).
• Age: the younger, the more flexibility.
• The usual type of work: the movements in our daily activities can increase or decrease our flexibility.
• The period of day: our flexibility cahnges during the day, in the morning we are less flexible than at night.
• Ambient temperature: the higher temperature, the better flexibility.
• The temperature of the muscle: the more muscle temperature, the easier to strech.
• Fatigue: it contracts the muscles and decreases stretching.
• Training: if you are trained, you will have more flexibility than another person who is untrained.

Types:

1.      Active: you move your muscles.

2.      Passive: an external force helps to the action.                                                       

3.      Static: no movement.                                                                                 

4.      Dynamic: movement.                                                                                              

Importance of flexibility      

·         Easier to make gestures and actions of everyday life

·         It helps the muscle to recover better after exercise

·         Facilitates injury rehabilitation

Strenght->  a bility to beat loads with muscle concentration (static and dynamic)

Speed -> ability to perform motos actions in the shortest period of time.

Anatomy concepts

Skeleton functions        

§  Protect the body

§  Make new blood cells

§  Give shape

§  Support

§  Give movement

                                                        

Join                       Cartilage

                               Bones

                               Ligaments

                               Muscles

                               Tendons

UNIT 3: HANDBALL

Basic rules

• Playing court: the court is 20 m by 40 m. Only the goalkeeper can stand in the goal area, or 6-meter line.
• Number of players: there are seven players in each team.
• Duration of the game: the game consists of 2 parts of 30 minutes each with a break of 10 minutes
• Passive play: if a team has the ball, they have to attack and try to score goals.
• Throw-off: the team that wins in the game of the coin chooses to start the game with the ball. Each team has to be in its half of the court defending 3 meters away from the ball.
• Throw-in: when the ball goes out of the side-lines, the other team has to throw off the nearest corner.
• Free-throw: the oponent team that commits the fault has to throw the ball from the point -> 9 metres
• Goal-throw: when the ball goes out, the goalkeeper makes a goal-throw, and also when the goalkeeper takes the throw inside the goal area.
• 7 mt-throw/penalty: when the goalkeeper carries the ball from the outside to his/her own area, when a player is playing and passes the ball to the goalkeeper and he/she tauches the ball.
• 3 steps: a player can only walk 3 steps after bouncing the ball.
• 3 seconds:  a player only have 3 seconds to shoot in the goal area.
• Not allowed rules: bad behaviour, you can’t kick the ball with your feet

 

Playing positions

·         Goalkeeper: the player who defends the goal with just about every part of the body. He is the only one that can touch the ball with its feet

·         Centre: a player who directs play in both defense and attack.

·         Let and right back: usually the largest players on the team. When defending, they try to block, shots, and in attack they are the long-range shooters

·         Circle runner: the  force in attack and disruption to opponents when defending.

·         Left and right wingers: the fast players who patrol the sides of the court

Techniques

Ø  Bounce

Ø  Pass

Ø  Reception : your arms should be extend towards the ball creating  a triangle  between the thumbs and forefingers.

Ø  Fake : false movement to distract the opponent.

 

Systems

Attacking

·         System 3-3

It´s a classical system, often used when attacking a 6:0 defense

·         System 2-4

It´s a 2 lines system where back players try to break through by a triangle mode

·         Counterattack

Most of the counterattacks start off at the ball gaining place. The player who gets the ball first looks up quickly for an open team mate. A counterattack could be sorted out by 2 3 or more players performing fast so that the opponent´s defense cannot back up in time

Defending

·         Defense 6-0

This system is simple and fundamental. You can use it against any attacking line up. The objective is avoiding easy throws to the defended goal. Each player covers an area of the court and he/ she helps the other players sliding back and forth to close open spaces

·         Defense 5-1

Thanks to this system the defenders  shield the goal from center throwing, which have a wider angle at the goal

·         Defense 3-3

You see this distribution of players when the defense is backing up after losing the ball

·         Defense 1on 1

It´s good tool for beginners.