MY NOTES

1. MY NOTES
UNIT 1: WARM UP
DEFINITION : warm up are movements before a sport as physical activities which let you
to do an extra effort . This exercises increases you muscle temperature .
OBJECTIVES : 1.- Practise an physical activity
2.- To do the best
3.- To avoid injuries
CHARACTERISTICS :
- PROGRESSIVE : start with low intensity , gradually increasing .
- ADAPTED : characteristics of the following activity .
- FULL : work the major muscle groups and joints .
- EFFECTIVE : to have the body for physical activity that purports to be subsequently .
EFFECTS :
- Increase body temperature .
- Increase heart rate .
- Respiratory adaption .
- Reaction time .
- Concentration .
WARM UP TYPES :
 GENERAL :
It is done before a specific warm up and it is used for every sport or physical activity .
GENERAL WARM UP EXERCISES :
1.-Runing 2.- Streching (muscles) 3.- Joint movility 4.- General exercises (games)

2.  SPECIFIC
It is done after general warm up and it is used for a specific sport or physical activity .
SPECIFIC WARM UP EXERCISES :
-Techniques
INVOLVED SYSTEMS DURING WARM UP :
Respiratory system .
Cardiovascular system .
Locomotor system .
Nervous system .
FACTORS TO BE CONSIDERED FOR A WARMING UP :
Duration .
Intensity and Progression .
Number of repetitions .
Pauses .
HEART RATE :
We check our resting heart rate in beats by 15 seconds and the result we multiplied by
4 . This number will be the resting heart rate.
RUFFIER INDEX :
P1.- Resting heart rate (HR).
P2.- HR after 30 squats in 45 seconds.
P3.- HR after 1 minute resting post exercise.
 Formula:
P1= resting beats - P2= working beats - P3= beats after 1 minute resting
(P1 + P1 + P3 – 200) / 100

3. PHYSICAL TESTS:
 MEDICINAL BALL THROWING:
You have to throw a ball as far as you can. Boys uses 3 kg ball and girls 2 kg ball. Your
feet must be parallel and on the ground.
 LONG JUMP:
From standing up you have to jump forward as far as you can. Your feet must be on
the ground and without moving them.
 10x5 METERS
You have to run 10 times a distance of 5 meters in the least time you can
 FLEXIBILITY
Sit and Reach tests measures de waist mobility. Consist in stretching both legs and
both arms at same time.
 50 METERS SPEED
You have to run as fast as you can a along 50 meters.
 COOPER OR 12 MINUTES RUNNINNG
It measures the stamina. You have to run for 12 minutes without stopping. You have to
get a medium rhythm and keep until the end.

4. UNIT 2: FITNESS, ENDURANCE AND FLEXIBILITY
FITNESS:
CONCEPT: Exercise to improve your physical condition.
Physical condition:
Your physical condition depends on :
- Individual characteristics:
 Genetic
 If you are boy or girl
 Age
- Healthy abits:
 Balance diet
 Sleep 8 h/day
 Take a shower
 Drugs , alcohol
 Warming up
 TRAINING (4 SKILLS) :
 Endurance
 Flexibility
 Strenght
 Speed
FITNESS BENEFITS:
- Good physical condition.
- Good health.

5. SKILLS:
ENDURANCE:
 Is the capacity to support physical activity during a long time.
EFFECTS:
 Goof health.
 Good performance.
 Avoid injuries.
 Do physical activities without fatigue.
TYPES :
 AEROBIC : activities that have the presence of oxygen. Long duration
and medium intensity.
 ANARTOBIC: long activities that not require amounts of oxygen. It is
divided into:
Lactic: longer but less intensity. Up to 10 min. of duration
Alactic: time is short and maximum intensity. 7-12 seconds.
METHODS OF TRINING:
 CONTINUOUS RUNNIG: consist in run 20-40 minutes with pulses between 140
and 160 beats/min. Low intensity.
 FARTLEK: consist in running continuously but changing steps in different
sections. Medium intensity.
 INTERVAL TRAINING: exercises of at least 90 seconds and distances between
100-400 meters and high intensity.
 CIRCUIT TRAINING: consist in series of short time exercises with variable
intensity.

6. FLEXIBILITY:
 Capacity to do movements in a great amplitude.
COMPONENTS:
 Joints :
Joint mobility: range of movement of joints.
 Muscular elasticity:
Ability of muscles and tendons to elongate
FACTORS:
Gens , gender (boy-girl) , age , type of work , period of day , temperature , fatigue ,
training.
METHODS:
 ACTIVE (muscles)
 PASSIVE (external effort)
 DYNAMIC (movement)
 STATIC (without movement)
MIXTURES:
 STATIC PASSIVE
 DYNAMIC PASSIVE
 STATIC ACTIVE
 DYNAMIC ACTIVE
 P.N.F (Proprioceptive Neuromuscular Facilitation) : a variant of static passive.
BENEFITS:
 Sportive men.
 Good performance.
 More techniques.
 Less injuries.

7.  Recover early.
 Daily activities.
STRENGHT:
 Is the ability to overcome or balance the resistance by muscle actions.
- TYPES:
 Force-endurance.
 Maximum Force.
 Explosive strength and power.
SPEED:
 Is the ability to perform motor actions in the shortest time possible.
ANATOMY:
SKELETON FUNCTIONS:
 Movement
 Support
 Create new blood cells
 Protect
 Make the shape
LOCOMOTOR SYSTEM:
 Muscle
 Bones
 Joints (union of two bones)

8. UNIT 3: BASKET
BASIC IDEA:
Is a team sport which is played by 2 teams with 5 players each one in a rectangular
court with 2 hoops. The game consist in shooting the ball into the hoops. The team
that scores more wins the match. It is played in 4 periods of 10 minutes each one .
POSITIONS:
The game have 5 positions:
• 1.- Point guard : usually the fastest player on the team, organizes the
team's offense by controlling the ball
• 2.- Shooting guard : creates a high volume of shots on offense
• 3.-Small forward : responsible for scoring points from cuts to the basket
and dribble penetration; on defense seeks rebounds and steals
• 4.- Power forward : plays offensively often with their back to the basket,
on defense, plays under the basket
• 5.- Centre : also plays under the basket , he uses high and strength
RULES:
LENGTH OF THE MATCH: 4 periods of 10 minutes each one.
SCORING: 1 point , 2 points , 3 points

9. COURT:
VIOLATIONS:
 TRAVELLING: you can´t do more than 2 steps.
 DOUBLE: if you bounce the ball , and you catch it , you can´t bounce it again.
 3 SECONDS: you can´t stay more than 3 sec. in the attack zone.
 5 SECONDS: you can´t wait more than 5 sec. when you are going to take out the
ball.

10.  8 SECONDS: you can´t stay more than 8 sec. in your own court.
 24 SECONDS: you have no more than 24 sec. to shoot the ball.
 FIELD BACK: if you pass your court, you can´t return.
 PERSONAL FOULT
 INTENTIONAL FOULT
 TECHNIAL FOUL
TECHNIQUES:
 Pass : - chest pass - bounce pass - over head pass - baseball pass
 Dribbling/ Bouncing : - high bouncing - protection boucing - swith of direction
 Shooting : - jump shoot - free shoot - lay up -hook -dunk
 Rebound : properly position , win the place , jump and catch the ball
 Blocking
TACTICS:
 ATTACKING
 DEFENDING
 Individual
 Zone:
 2-3
 3-2
 mixed
 COUNTERATTACKING