Heart rate

HEART RATE

Heart rate is the number of contractions of the heart per minute. It is increased with the intensity of an exercise. A sportive person has less contractions than an ordinary person.

You can take your heart rate in:

• The neck
• The wrist
• The chest
• With a heart rate monitor

THE HEART RATE AT REST:

Is your less heart rate, when you aren’t doing any movement (for example after wake up)

MAXIMUM HEART RATE:

when you have done an exercise of high intensity, for example after running, warm up or after practise a sport your heart rate will be much more high than your heart rate at rest.

Running

Continuous running

Continuous running, is a type of running in which  you have to run usually long distances in a continuous speed.

That sport required a long previous  training. I mean, you can’t obtain good marks in that type of running if you train only the week before run.

There is not an specific sport called “continuous running” but, for example; a marathon, cooper test or a 2000m race are “tests” where you have to run with continuous method.

*** PEOPLE :

• On 2013, Wilson Kipsang made the fastest marathon ever, he runned 42 mk in 2 h. 03 min. and 23 sec.
• On 2012, David Rudisha made the fastest 800m race ever, he runned 800m in 1 min and 40,91 sec.

In that 2 examples, both run very fast but it’s continuous running because they’re (more or less) running all the time at the same speed

1500m race on the olympic games 2012 (watch the video)

Interval running

It’s a type of running, where you can run long and short distances changing the speed.

Like in continuous running, you must have a previous training, because that “sport” as a very high intensity.

It’s not considered a specific sport too. But it’s great to loss weight !!

You can practise it doing a circuit or doing series.

interval running - sprint workout (watch the video)

Here on the video, you can observe more or less what interval running is. At first, the man runs in a spring, then, he walks back (there, you can walk back or also run back but with a slower intensity and speed). Once he has returned, he spring again and comes back slowe another time. he repites the process much times.

Table tennis (ping-pong)

When the Ping-Pong emerged?

Ping pong was born in England in the late 19th century. A British engineer called James Gibb .The name comes from the sound that it makes when the ball hits the table.

With the popularity, this game was exported to America ,Asia and Africa.

Appliances

Ø  TABLE: The table is rectangular the length is 3 m and the

width is 1.5m

Ø  BALL: The ball has spherical shape and weights 3g

Ø  RACKET: it has 14cm wide and from 16 to 18cm long

Training

Training hours depend on the level you have if you have high level you must train more than if you have less level.

Ping-Pong goal

Wins the game the player or pair that first scoring 11 points, except when both players or pairs score 10 points; In this case, wins the game first player or pair that get 2 points of difference.

Clothes

The clothes are usually a T-shirt and shorts or a skirt.

Famous people

Ø  Zhang Jike: Won the olympic games in London(Chinese)

Ø  Yoo Nam-Kyu: Won four olympic medals (Korean)

Ø  Gizella Farkas: Won the olympic games in Paris(Italian)

Physical tests

CIRCUIT

First you have to go under a fence, then you have to cross a pivot, then you have to cross the fence, fourth you have to cross the pivot and pass under the fence other time and finally you have to jump the fence.

The objective is to do it as fast as you can.

MEDICINE BALL

You have to take the ball and throw the ball far, with a meter one person looks up where you throw.

You have 3 opportunities and it counts the once you do best.

Men throw with a heavier ball than women.

HIGH JUMP

You have to jump with the feet together and one person looks up how long you jump.

you have 3 opportunities and it counts the once you do best.

If you step on the “jumping” line before jump it’s not counted.

FLEXIBILITY

You have to put your feet in the end of the bank and with your hands push and look how many you can do.

that sport needs and previous training.

10 x 5

It consists in 10 series of 5m each. You have to do it as fast as you can and take care of the turn because it spends much time.

50m speed

You have to run 50m as fast as you can.

Handball

HANDBALL

Handball is a ball sport in which two teams compete. Each team consists of seven players (six players and a goalkeeper), The team must have seven reserve players that can be exchanged at any time with peers. It is played on a rectangular field, with a goal either side of the field. The goal is to move a ball across the field, using hands to try to get her into the opposing goal and score a goal.

    



HANDBALL  RULES

• Steps: A player may not take more than three steps with the ball in his hands.

• To move you can also use the pot.

• Double: After stop bouncing is not allowed to bounce back again. Instead, it is possible to give three steps.

• Must pass, shoot or dribble the goal before completing 5 seconds since caught the ball.

• You have to step on the sideline of the field to make the throw.

• The ball can be played from the knee up. The keeper can do with any part of your body.

Comparations

HANDBALL	BASKETBALL
you score a goal if you score in the goal	you score a goal if you passes the ball through a ring(the basket)
there is a part of the court which can’t be touched except by the goalkeeper	all of the players can touch all the court
there is a goalkeeper	there isn’t goalkeeper
there are exclusions of 2 minutes	there is only one exclusion when the player makes 5 personal faults
the ball is softer and smaller	the ball is heavier and bigger
field: 20x40	field: 15x28
there aren’t lots of ways to throw	there are lots of ways to throw
there are 2 periods with 30 minutes each one	there are 4 periods of 10 minutes each one
there are 6 players playing and the goalkeeper	there are 5 players and 7 at the bench

HANDBALL	FOOTBALL
field: 40x20	field: 120x90
the ball is softer and smaller	the ball is heavier and bigger
you can touch the ball with all parts of the body except your feet	you can touch the ball with all parts of the body except your hands(and arms)
there are 2 times of 30 minutes each one	there are 2 periods of 45 minutes each one (and the time that the refer add)
there are 6 players playing and the goalkeeper	there are 11 players and goalkeeper playing

HANDBALL	VOLLEYBALL
in a court without net	in a court with net( each team is in one side of the net)
there is a goalkeeper to avoid score in the goal	to score you have to pass the ball above the net(without touching it) and fell into the opposite court
there are throwing areas	there aren’t throwing areas
each individual has to defend or attack and run and they haven’t positions	each individual has to defend or attack(very closely) and they have positions
there aren’t lots of ways to throw	there are lots of ways to throw
is a contact sport	isn’t a contact sport
the ball is smaller and heavier	the ball is bigger and softer

HANDBALL	TENNIS
the ball is bigger and heavier	the ball is smaller and softer
is a team sport	is an individual sport
there isn’t a net	there is a net
you throw the ball with your hands	you throw the ball with a racket
you score in a goal	you score if the ball flls into the opposite side and the opponent doesn’t push it

Cooper test

Cooper test

First of all, what is cooper test?

This test consist in run as much distance as you can in 12 minutes, with a continuous speed.

When was it invented?

It was invented in 1968, by the Dr. Kenneth H. Cooper. It’s objective was to train the USA’s army.

Advices to do the test

Well, to do that test, we must do a good and long warm up.

Do it in a place without many slops.

Obviously, we can’t do that test if we never run, I mean, we must have a good endurance.

After the 12 minutes, we CAN’T stop suddenly, we must been walking since the test finish to when the beats are like in normal life.

After that, stretch a bit.

Marks