jueves, 11 de diciembre de 2014
Contents 4ª grade.
WARM
UP:
Warp up is a serie of exercises that prepare your body
physically, psychologically to make a more intense effort back in top condition.
It has got two objectives:
-
Prepare your body: pscholgicaly, physically and psychologically
for an effort
- Avoid the risk of injury
There are two types of warm up:
· General: it consist in prepare our body for any type of activity
· Specific: it is made for a specific purpose and perfectly determined.
Factors to consider when developing warm up:
· Duration: between 15-20 min
· progression: first low and go increasing the intnsitiy to prevent
fatigue.
· Repetitions: from 5 to 10 repetitions per exercise
· Pauses: it must be short breaks between exercises
To be efficient warming up you should follow this :
1. continous run
2. mobilize joints, muscles and areas that have suffered a mishap
3. strech
4. no force the respiration
5. alternate muscle gropus working
6. toggle the intensity to not cause fatigue
the warm up must be:
· pregresive: you should star slowly and increase the intensity little by
little
· fitted/adapted:it will be in order
· complete: you should work out the main muscles and joints
· efficient: the warm up carries out for its objective.
Physical
test:
Before
have work any sport we should know our scores in the test. Pur personal marks
get in test show us how you are in every skills and they indicates the way to
work
Resting
hearth rate:
When
you check the restting heart rate you’ll take the pulse in a minute, but intead
of measure the beats in a minute we will count them in 15 seconds and this
result will be mutiply by 4, and this is the restting hearth rate.
Tests:
Flexibility
test:This test measures the waist mobility, streaching both legs in slow
movement and being relax.both arms at the same time, and write the best in to
trials.
50
mt speed:You have to run as fast as you can along 50 meters . The time will
be measure from the first stepto the final
Agility
test: you have to rum 10 times a distance of 5 m in the least time you can.
It’s compulsory to cross the line with at least one foot
Ball
throwing: you have to throw a ball as far as you can. Boys with a 5Kg ball and
girls with 3Kg ball
Long
jump: you have to jump as far as you can. Before jumping your feet mus be on
the ground without moving them.
Fitness:
They
are exercises to improve your physical condition
It
depend on genetic, age and gender.
There
are specific trainings:
4 SKILLS:
ENDURANCE/STAMINA: Capacity to support physical activity for a long time
Benefits:
improve your health and perfonmance and avoid injures
Types:
Aerobic: do exercise with oxygen
Anaerobic without oxygen. There are two types:
-Lactic: the
process to produce energy without oxygen when you are very exhausted
-alactic:
capacity of create energy with the oxygen store in the muscles
Methods of training:
--Continous
training: run some meters for a few minutes and take your hearth rate each time.
Circuit training: you have to take in
acconu several rules:
alternate upper body and lowe body post or stages
alternate upper body and lowe body post or stages
Worksout time is fitting with a recovery time
The recovery can be en place or running
The stages can be among 3 to 20
You can repeat the circuit as all as you
want.
Flexibility:
Capacity
to do movements in a great amplitude
The
factors are joint movility and muscular elasticity
There
are four types:
· active
· passive
· dynamic
· static
benefits:
-increase the performance and techniques
-improve you to recovery early,dayly activities,less
injuries and avoid agins
Asketball:
Is
an sport played by 2 teams from 5 players eah one in a rectangular court with 2
hoops. The team that scores more win. It is played in 4 periods of 10 min.
There
are two types of scoring:
·
1 point: free throw
·
2 points: shoot inside the
big area
·
3 points: shoot from the
three-point line
Techniques:
PASSES
- Chest
Pass
push ball forward
-Over Head
Pass
and throw ball like a football throw-in
-Bounce Pass
that it bounces once in the direction of
team-mate.
DRIBBLING:
-high
bouncing
-protection
bouthing
-switch
of direction
REBOUND:
-properly
position
-Win
the position
-Jump
and catch the ball
SHOOTING:
-jump
shoot
-free
shoot
-layup
-hook
-dunk
miércoles, 10 de diciembre de 2014
The best basketball players
Interviews
Here you have some interviews that we have done from two basketball players:
Ione
1 How many years have you been playing basketball?
I been playing basketball for 7 years.
2 Why you started to practice this sport?
Because I like this sport and it is very important for me and I always see it on TV.
3 How many hours do you spend on a week?
I spend 5 hours on a week.
4 What position do you play and what you do there?
I am 4:power forward. I have to receive the ball in the lower part of the area and there I pivot to try to score near the basket.
5 What is special about basketball over other sports?
It´s different because I feel something very special playing it.
6 What's your favorite basketball player?
Serge Ibaka is my favourite
7 What muscles you use more?
I use more the muscles of the arms and legs.
Marta
1 How many years have you been playing basketball?
I been playing this sport for 3 years.
2 Why you started to practice this sport?
I started playing basketball because I wanted to play a sport and I always watched it on TV.
3 How many hours do you spend on a week?
I spend 4 hours a week on it.
4 What position do you play and what you do there?
I play in the position 5:centre and what I have to do is try to receive the ball and score under the basket.
5 What is special about basketball over other sports?
Basketball is a sport that requires much effort. I have tried many sports before and basketball is which I love the most.
6 What's your favorite basketball player?
I love Sergio Llul because I like the way he moves in the court.
7 What muscles you use more?
The muscles that are use more in basketball are the muscles of the arms and legs.
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