3rd term notes
- 1. 3rd TERM NOTES 1-VOLLEYBALL: 1.1-HISTORY: 1895, William G. Morgan, an instructor at the Young Men's Christian Association (YMCA)in Holyoke, Mass., decided to blend elements of basketball, baseball, tennis, and handball to create a game for his classes of businessmen which would demand less physical contact than basketball. He created the game of Volleyball (at that time called mintonette). Morgan borrowed the net from tennis, and raised it 6 feet 6 inches above the floor, just above the average man's head. During a demonstration game, someone remarked to Morgan that the players seemed to be volleying the ball back and forth over the net, and perhaps "volleyball" would be a more descriptive name for the sport. 1.2-THE COURT: Both indoor and outdoor courts are 18 m x 9m. Indoor courts also include an attack area designated bya line 3 m back from the center line. 1.3-NET HEIGHT: Net height for men, co-ed mixed 6 is 2.43 meters. Net height for women is 2.24 m. 1.4-BASICRULES VIOLATIONS: -Stepping on or over the line on a serve-
- 2. -Failure to serve the ball over the net successfully. -Hitting the ball illegally (Carrying, Palming, Throwing, etc. ) -Touches of the net with any part of the body while the ball is in play. If the ball is driven into the net with such force that it causes the net to contact an opposing player, no foul will be called, and the ball shall continue to be in play. -Reaching over the net, except under these conditions a) When executing a follow-through b) When blocking a ball which is in the opponents court but is being returned ( the blocker must not contact the ball until after the opponent who is attempting to return the ball makes contact). Except to block the third play. -Reaches under the net (if it interferes with the ball or opposing player) -Failure to serve in the correct order. -Blocks or spikes from a position which is clearly not behind the 10-foot line while in a back row position. 1.5-ROTATION: Team will rotate each time they win the serve. Players shall rotate in a clockwise manner. There shall be 4-6 players on each side. 1.6.-THE SERVE: Server must serve from behind the end line until after contact. Ball may be served underhand or overhand. Ball must be clearly visible to opponents before serve. Served ball may graze the net and drop to the other side for point. First game serve is determined by a volley, each subsequent game shall be served by the previous game loser. Serve must be returned by a bump only. No setting or attacking a serve.
- 3. 1.7-SCORING: Rally scoring will be used. There will be a point scored on every score of the ball. Offense will score on a defense miss or out of bounds hit. Defense will score on an offensive miss, out of bounds hit, or serve into the net. Game will be played to 25 pts. Must win by 2 points. 1.8-PLAYERS POSITION: 2-STREGTH: 2.1-DEFINITION:
- 4. It ́s a fundamental physics quality because any move we make (move, push or lift objects, move our in space, etc.) will require the participation of strength. 2.2-TYPES OF MUSCLES: 2.3-TYPES OF MUSCLE CONTRACTION: -Concentric action: This occurs when there is a change in muscle length, shortening. -Eccentric action: Muscles can exert force even while lengthening. -Static (isometric)action: Occurs when the muscle exerts a force against a resistance immovable therefore not change its length. 2.4-TYPES OF STRENGTH TRAINING: Training for muscle power: This technique aims to improve a muscle’s explosive power, meaning its ability to perform a powerful movement in minimal time. Examples include launching into a fast sprint or jumping. Training for muscle power is generally used to help people improve their sporting performance. It involves doing one to six repetitions of each exercise at maximum speed. Depending on training goals, a power program can consist of one to three or three to six sets. For high-intensity exercises, a rest period of at least two to three minutes per set is recommended. Training for muscle strength: All types of weight training will improve your strength. But this technique aims to improve absolute strength — meaning the ability to lift or push heavy weights. It involves one to six repetitions of each
- 5. exercise performed relativ ely slowly. This can be done for three to six sets with a rest interval of 1-2 or 2-3 minutes, depending on the amount of weight being lifted. Training for muscle hypertrophy: This type of training aims to increase the amount of lean muscle in the body. It’s especially useful for weight loss. It can also help with achieving a lean, toned look. For older adults, it can help counteract or reverse the age-related muscle loss that can lead to frailty. For novice and intermediate training, it involves doing 8 to 12 repetitions relatively slowly, generally for one to three sets per exercise. Rest periods of 1-2 or 2-3 minutes are advisable between sets, depending on the load. Training for muscular endurance: This kind of training helps muscles to be able to keep performing a movement for a prolonged period of time such as in rowing. Training for muscular endurance involves doing 20 repetitions or more at a controlled speed, generally for one to three sets. It is recommended that short rest periods be used for muscular endurance training - 1-2 minutes between sets of 20 repetitions and even less than a minute if you are doing a more moderate number of repetitions, such as 10-15.