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

 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 - hold ball against chest with hands at back of the ball and

 push ball forward

-Over Head Pass - hold ball behind the head with hands at sides of the ball

 and throw ball like a football throw-in

-Bounce Pass - hold ball with hands at back of the ball and pass ball so

 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