P.E. ACTIVITIES

1. Describe the volleyball court.

Volleyball is a sport whose field is a rectangle of 18 by 9 meters, divided by a center line, that leaves two halves of 9x9 meters each. From 3 meters from the center line is located the line of attack. The net's height varies: for men it's 2.43 meters and 2.24 meters for women.

2. Describe the score in volleybal

Every time a team wins a rally, they get a point and the right to serve.
A set is won when a team gets 25 points, with two points difference over the opponent, The winner of the match is the team that wins three sets. When the two teams are tied at 2 sets, they play a fifth set to 15 points. In this case, they must also have two points of difference to win.

3. Tell me two actions that you can do. 

•  A team can make a maximum of three touches to pass the ball to the opposite track.
•   It is valid play where the ball goes to the opposite field, even after touching the net.

4. Tell me two actions that you cannot do.

• Take or hold the ball with his hands, you must hit it. 
• Vary the order of rotation during the development of the set.

 5. Tell me the logical order of playing

The three basic touches to avoid that the ball touches the ground of the field are:

• Reception: for he first touch It's normally used the forearm pass, although you can use the finger pass. 
• Set up: For the second touch, the setter usually performs a fingers pass, but if it's necessary, they can also use the forearm pass.
• Smash: It's normally carried out by players who are in a forward position, although it can be made by players who are behind them if they don't trespas the line of attack,   

Phisical education activities

The principle of tranference:

 The principle of transfer is the influence of one type of exercise on the performance of another type of exercise. There are three types:

• Positive transference: when one exercise improves the performance of another one.
• Negative transference: when one exercise makes the performance of another more difficult
• Neutral transference: when one exercise doesen't have effect on the performance of another

Examples of each training principles:

• Principle of effective charge: Let's suppose that we have a person "A" this person want to work strength by doing weightlifting. A has proved that the maximun weight that he can lift is 100 kg. A is a begginer so he must start working at his 40%. He must lift 40kg. We have a person "B" that has proved that the maximun weight that he can lift is 170kg. He has been working in weight ifting for 3 years and he want to improve his strenght, to archieve it he must work at his 60%. He must lift 102kg.

• principle of progression of the load: We have the same person "A" who workout 2 days per week. If he wants to improve he shoul at first increase the days of workout for example he should start working out 3 days per week. Next he should increase the repetitipons of the exercise. let's suppose that at first he did two series of fifteen repetittions. If hr wants to improve he should do two series of twenty rpetitions. At last he should increase the percentage of his working (instead of working at his 40% he shuld start working at his 50%)

• principle of variety: A is doing deaweight weightlifting, in this exercise he is working quadriceps, abs and bíceps. He should do strength exercises for those muscles and their antagonists (hamstings, lumbar muscles and tríceps). Some examples are squats, situps and push-ups. 

• principle of optimal relationship between load and recovery: A start working out 2 days per week, he does that for 3 weeks. then he has one week of rest. After that he should start working out 3 days per week for three weeks. Then he has one week of rest and so on.

• Principles of repetition and continuity: A has to work out 4 days per week. If he start working out only 2 days, the progression wouldn't be effective.

• Reverse action principle: A is in his 10th week of work out when he has a vertebral fracture. He has to rest for three months what means that he is going to lose all of his improvement.

• Principle of periodization: For A I have designed a mesocycle of 3 weeks of work out and 1 week of rest. After 3 mesocycles A sould take a rest of two weeks.

• Principle of individuality: the training designed for A wouldn´t be useful for B (B is a profesional weightlifter) B should train way harder than A with different and more especiffic exercises and different cycles.

• Principle of spececialization: For any weightlifter like A, endurance athletics aren't a good option because in each sport you use a different type of muscles and with endurance athletics you would lose muscle mass.

• principle of transference: A type of exercise that would be good for a weightlifter would be swimming as it makes your back stronger wich is very good if you don´t want to injure yourself while working out.

Phisical education notes

Principals of training notes
Endurance notes