Team Sports

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PRELIM – FINALS

Table of Contents
PRELIM
I. Introduction to TEAM SPORTS
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 Definition of Team Sports
 Type of Team Sports
 Health and skill related fitness in Sports
II. Fitness Gram
 What is Fitness Gram
 5 Components of Physical Fitness
II.1 Body Composition
II.2 Cardio Vascular
II.3 Muscular Endurance
II.4 Muscular Strength
II.5 Flexibility
 Recreational Games

MIDTERM
III. BASKETBALL
 Brief History & development of Basketball
 Objectives and Characteristics
 Facilities and equipment
 Basic Skills and techniques
 Rules and Regulation
 Mechanics of the Game
 Health Benefits of the Sport

FINALS
IV. VOLLEYBALL
 Brief History & development of Volleyball
 Objectives and Characteristics
 Facilities and equipment
 Basic Skills and techniques
 Rules and Regulation
 Mechanics of the Game
 Health Benefits of the Sport

PRELIM COVERAGE

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TEAM SPORTS

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 Health and skill related fitness in
Sports

Health related Fitness

Needed to Promote and Maintain

What does it mean to be physically "fit?" Physical fitness is defined as "a set of
attributes that people
physical activity" (USDHHS, 1996). In other words,
it is more than being able to run a long distance or lift a lot of weight at the
gym. Being fit is not defined only by what kind of activity you do, how
long you do it, or at what level of intensity. While these are important
measures of fitness, they only address single areas. Overall fitness is
made up of five main components:

Flexibility
Definition: The ability of the joints to move through their full
Frequency - 3-5 days a week, Intensity - 15-30
seconds, Time Stretch for 15-30 Seconds,
Type - Warm-up or cool down, & dynamic or
static stretches can be done. Stretching
should feel warm and fuzzy, and never
cause one pain. Never bounce when
stretching, and stretch longer or more often
to improve. Good flexibility in the joints can
prevent injuries through all stages of life.

Body Composition

Definition: refers to the ration of lean body tissue (muscle & bone) to body-fat
tissue. A person's total body weight (what you see on a scale) may not change over
time. But the bathroom scale does not assess how much is lean mass (muscle, bone,
tendons, and ligaments). Body composition is important to consider for health and
managing your weight. To improve your body composition all the health-related
components of fitness and good nutrition are critical. Keep in mind that nutrition
impacts exercise, and exercise impacts nutritional needs. Learn how to eat healthier
without eliminating all the important food groups, instead learn to pick all natural
and nutrient-dense foods. The right energy will help your body with maintenance
functions, improve your physical work, and help your body rebuild and repair after a
strenuous workout. YMCA strategies to improve Body Composition.

14
Cardiorespiratory Endurance
Definition: The ability of your
heart, blood vessels, lungs,
and blood to deliver oxygen
and nutrients to all of your
body's cells while you are
physically active. Frequency,
Intensity, Time, and Type
depend on the goals of the
individual. Link to FITT for
Cardiorespiratory is
coming soon! To improve your cardiorespiratory endurance, try
activities that keep your heart rate elevated at a safe level for a
sustained length of time such as walking, swimming, or bicycling.

Muscular Strength
Definition: is the amount of force that a
muscle can apply in a given contraction.
The key to making your muscles
stronger is working them against
resistance, whether that be from weights
or gravity. If you want to gain muscle
strength, try exercises
weight with less reps will promote muscular strength. Ask a professional for
help before beginning a strength training program. Safety first! See this
website as a guide for different strategies. Frequency: 2- 3 times a week
Intensity: For general strengthening, choose a weight you can lift safely 8-
12 times. Reps and sets should be determined based on your goals. Time:
30-60 minutes & make sure to give the muscle worked at least a 24-48
hour rest period. Type: Anaerobic activities such as weight lifting are good
to develop muscular strength and endurance. More weight less reps to
develop strength. Less weight and more reps to develop endurance.

Muscular Endurance
Definition: is the ability of the
muscles to keep working (contract)
over a period of time. When most
people think of muscular endurance

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 they think of things like running and
cycling. The fact is, muscular
endurance is important to almost
any activity that requires any use of
physical strength and is one of the
more important aspects of physical
fitness and performance. Frequency:
2-3 times a week Intensity: For general strengthening, choose a weight
you can lift safely 8-12 times. Reps and sets should be determined based
on your goals. Time: 30-60 minutes & make sure to give the muscle
worked at least a 24-48 hour rest period. Type: Anaerobic activities such
as weight lifting are good to develop muscular strength and endurance.
More weight less reps to develop strength. Less weight and more reps to
develop endurance. Type: Anaerobic activities such as weight lifting are
good to develop muscular strength and endurance. More weight less reps
to develop strength. Less weight and more reps to develop endurance.

MUSCULAR ENDURANCE

Muscular endurance refers to the ability of a given

muscle to exert force, consistently and repetitively,
over a period of time. It plays a big role in almost
every athletic endeavor. You might think of
muscular endurance as stamina.

Long-distance running is a sport that requires muscular endurance. During a race, a

marathon
runner’s body performs the same movement and stride, over and over again. This
requires their muscles to have an advanced level of endurance to avoid injury or
extreme fatigue.

But you don’t need to train for a marathon to improve your muscular endurance.
For the average person, it can be as simple as doing pushups until failure. This
means doing one movement repetitively, with good form, until you can’t perform it
anymore.

And you don’t have to be an athlete to benefit from increasing your muscular
endurance. As with other types of exercise, muscular endurance training can
increase your energy levels, help you sleep better, and improve your overall
health. It can even improve your mood.

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Do you need muscular endurance?

By building muscular endurance you will be able to perform physical tasks for a
longer period. Whilst strength allows you to lift a force, endurance allows you to
continue doing this over time.

Benefits to endurance training:

 Increased metabolism as physical tasks can be completed for longer
 Reduced fatigue when exercising
 Good posture
 Fewer injuries
 Less chance of back problems due to built endurance of trunk muscles
 Better sporting performance
 Refined training techniques for many exercises

How to increase muscular endurance?

Weight training – aim to complete a movement for at least 12 repetitions. If your

muscles are exhausting sooner, then the weight is too heavy and you are building
strength not endurance. You can use either machines or free-weights to improve
your muscular endurance.

Exercise slowly and controlled – avoid jerky movements and throwing the
weights about. Lower the resistance slowly when training through the complete
range of motion. Many people make the mistake of thinking as they are trying to
perform higher repetitions that they should just move faster.

Regular exercise – if you want to improve endurance you need to train on a

regular basis. Ideally on a daily basis. Work on completing the minimum 12 reps,
taking a short rest and then repeating for at least 3 sets on each major muscle
group.

Challenge the body – you need to ensure it doesn’t become too easy. When
comfortable performing repetitions of an exercise, do one of the following: increase
weight used, number of reps, number of sets or reduce the length of the rest period.

Move better – the more efficiently you are moving the easier it will be to increase
your endurance. For beginners it is key to start with simple movements when
performing resistance training and building this up. Start on machines and
progressing to free-weights is a great way to do this. If you think of your running
technique, the more fluid this is the longer you will be able to perform as you will

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 be working far more efficiently.

Cardiovascular Endurance

What is
Cardiovascular
Endurance?
•Cardiovascular endurance is an
ability of how efficiently your
heart, blood vessels, and lungs to
supply oxygen rich blood to
working muscles during physical
activity (aerobic activity like
walking, running, cycling or playing
a sport) for a prolonged period of
time or for more than 90 seconds.
At rest, your heart and lungs work
more efficiently which can lead to
a healthier, longer life.

Skill Related
Agility

Is the ability to change the position of your body and to control the movement of
your whole body. Agility is an important quality in many sports, because you must
change direction rapidly

and always have your body under control.

Balance

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Is the ability to keep an upright posture while either standing still or
moving. Good balance in essential in many activities like skating, surfing,
skiing, and gymnastics.

Power

Is the ability to perform with strength at a rapid pace. Strength and speed are both

involved in power. Football players, swimmers, shot-putters, discus throwers, and

high jumpers are examples of athletes who typically have a high degree of power.

Reaction Time

is the amount of time it takes to start a movement once your senses signal the need
to move. People with good reaction time can usually start quickly in track and
swimming or react quickly in ping pong or karate.

Coordination

Is the integration of eye, hand, and foot movements. This component is necessary for
success in such sports as baseball, softball, tennis, golf, and basketball.

Speed

Is the ability to cover a distance in a short amount of time. Speed is a very

important factor in many sports and activities. Short runs are used to
evaluate speed.

The six skill-related components of fitness contribute to your ability to

successfully participate in sports and activities. Those that have a high
level of skill-related fitness are more likely to be physically active than
those who have lower level of skill. To improve levels of fitness one must
first know their level of fitness, and set goals and work toward improving
both their health and skill related fitness components.

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Flexibility
Definition: The ability of the joints to move through their full
Frequency - 3-5 days a week, Intensity - 15-30
seconds, Time Stretch for 15-30 Seconds,
Type - Warm-up or cool down, & dynamic or
static stretches can be done. Stretching
should feel warm and fuzzy, and never
cause one pain. Never bounce when
stretching, and stretch longer or more often
to improve. Good flexibility in the joints can
prevent injuries through all stages of life.

Body Composition

Definition: refers to the ration of lean body tissue (muscle & bone) to body-fat
tissue. A person's total body weight (what you see on a scale) may not change over
time. But the bathroom scale does not assess how much is lean mass (muscle, bone,
tendons, and ligaments). Body composition is important to consider for health and
managing your weight. To improve your body composition all the health-related
components of fitness and good nutrition are critical. Keep in mind that nutrition
impacts exercise, and exercise impacts nutritional needs. Learn how to eat healthier
without eliminating all the important food groups, instead learn to pick all natural
and nutrient-dense foods. The right energy will help your body with maintenance
functions, improve your physical work, and help your body rebuild and repair after a
strenuous workout. YMCA strategies to improve Body Composition.

Cardiorespiratory Endurance
Definition: The ability of your heart, blood vessels, lungs, and
blood to deliver oxygen and nutrients to all of your body's cells
while you are physically active. Frequency, Intensity, Time, and
Type depend on the goals of the individual. Link to FITT for
Cardiorespiratory is coming soon! To improve your
cardiorespiratory endurance, try activities that keep your heart
rate elevated at a safe level for a sustained length of time such
as walking, swimming, or bicycling.

Muscular Strength

Definition: is the amount of force that a muscle can apply in a given

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 contraction. The key to making your muscles stronger is working
them against resistance, whether that be from weights or gravity. If
you want to gain muscle strength, try exercises weight with less
reps will promote muscular strength. Ask a professional for help
before beginning a strength training program. Safety first! See this
website as a guide for different strategies. Frequency: 2- 3 times a
week Intensity: For general strengthening, choose a weight you can
lift safely 8-12 times. Reps and sets should be determined based on
your goals. Time: 30-60 minutes & make sure to give the muscle
worked at least a 24-48 hour rest period. Type: Anaerobic activities
such as weight lifting are good to develop muscular strength and
endurance. More weight less reps to develop strength. Less weight
and more reps to develop endurance.

Muscular Endurance

Definition: is the ability of the muscles to keep working (contract) over a

period of time. When most people think of muscular endurance they think of
things like running and cycling. The fact is, muscular endurance is important
to almost any activity that requires any use of physical strength and is one of
the more important aspects of physical fitness and performance. Frequency:

2-3 times a week Intensity: For general strengthening, choose a weight you
can lift safely 8-12 times. Reps and sets should be determined based on your
goals. Time: 30-60 minutes & make sure to give the muscle worked at least a
24-48 hour rest period. Type: Anaerobic activities such as weight

lifting are good to develop muscular strength and endurance. More

weight less reps to develop strength. Less weight and more reps to
develop endurance. Type: Anaerobic activities such as weight lifting
are good to develop muscular strength and endurance. More weight
less reps to develop strength. Less weight and more reps to
develop endurance.

MUSCULAR ENDURANCE

Muscular endurance refers to the ability of a

given muscle to exert force, consistently and

27
 repetitively, over a period of time. It plays a
big role in almost every athletic endeavor. You
might think of muscular endurance as stamina.

Long-distance running is a sport that requires muscular endurance. During a

race, a marathon
runner’s body performs the same movement and stride, over and over again.
This requires their muscles to have an advanced level of endurance to avoid
injury or extreme fatigue.

But you don’t need to train for a marathon to improve your muscular
endurance. For the average person, it can be as simple as doing pushups
until failure. This means doing one movement repetitively, with good form,
until you can’t perform it anymore.

And you don’t have to be an athlete to benefit from increasing your muscular
endurance. As with other types of exercise, muscular endurance training
can increase your energy levels, help you sleep better, and improve your
overall health. It can even improve your mood.

Cardiovascular Endurance?

•Cardiovascular endurance is an ability of how efficiently your heart,

blood vessels, and lungs to supply oxygen rich blood to working
muscles during physical activity (aerobic activity like walking,
running, cycling or playing a sport) for a prolonged period of time or
for more than 90 seconds. At rest, your heart and lungs work more
efficiently which can lead to a healthier, longer life.

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MIDTERM COVERAGE

BASKETBA
LL

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 FINALS COVERAGE

BRIEF HISTORY & DEVELOPMENT OF VOLLEYBALL

William G. Morgan invented volleyball in 1895, initially calling the sport

"Mintonette." Within a few years it have become a popular activity at
YMCAs. Within a few decades volleyball had spread internationally and

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 become a college sport in the United States. Over time, the rules were
refined to limit teams to six aside on the court and hits to three per
possession. Volleyball became an Olympic sport in 1964 and beach
volleyball became an Olympic sport in 1996.

Invention of the Sport

Morgan developed volleyball in 1895, four years after a mentor, James

Naismith, invented basketball. As director of physical education at the
Holyoke (Massachusetts) YMCA, Morgan sought a sport less vigorous than
basketball. "In search of an appropriate game, tennis occurred to me, but
this required rackets, balls, a net and other equipment, so it was
eliminated, but the idea of a net seemed a good one," Morgan explained.
He raised the net higher than the height of the average person and
experimented with various balls. Morgan asked A.G. Spalding & Bros. to
develop a ball that could be batted back and forth. Morgan then began
promoting his game.

Competition Begins

Morgan showcased his new sport to YMCA directors in 1896. At the

suggestion of Professor Alfred T. Halstead, its name was changed to "volley
ball" to match the action of the sport. It was played on a smaller court (25
feet by 50 feet) with an unlimited number of players hitting the ball an
unlimited number of times. The sport's rules were published in the July
1896 edition of "Physical Education" and were included the first official
handbook of the North American YMCA Athletic League in 1897.

Evolution of the Sport

Volleyball spread to Canada and then around the world. A version of the
sport featuring 16 players aside was played at the first Far-Eastern Games
in 1913. In 1918 the number of players on the court was limited to six per
team. Another major rule change came in 1922 when the maximum
number of hits per side was set at three.

Volleyball Gets Big

The sport became a serious international competition in 1947 with the

formation in Paris of the Federation Internationale De Volley-Ball. The first
World Championship was held two years later. With more than 50 million
people now playing the sport in more than 60 countries by 1951, volleyball
became part of the Pan-American Games in 1955 and the Olympics in
1964. By the late 1960s, the National Association of Intercollegiate

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 Athletics and National Collegiate Athletic Association had embraced the
sport.

Beach Volleyball

The outdoor version of volleyball -- a two-on-two competition played on

sand -- was born as a tournament sport in 1948. It grew in popularity after
its introduction at the 1996 Summer Olympics in Atlanta. It has been a
vibrant professional sports for decades and has become one of the fastest-
growing sports at the collegiate level.

OBJECTIVES AND CHARACTERISTICS

 The goal of volleyball is to try to ground the ball on the other team's side
of the court while preventing them from grounding the ball on your side.
Each team uses a variety of skills and moves to achieve this goal, reach 15
points and win.

FACILITIES AND EQUIPMENT

Volleyball Court Dimensions

The Volleyball court is 60 feet by 30 feet in total. The net in placed in the
center of the court, making each side of the net 30 feet by 30 feet.

Center Line
A center line is marked at the center of the court dividing it equally into 30
feet squares, above which the net is placed.

Attack Line
An attack line is marked 10 feet of each side of the center line.

Service Line
A service line, the area from which the server may serve
the volleyball, is marked 10 feet inside the right sideline on
each back line.

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The Net
The net is placed directly above the center line, 7 feet 4 inches above the
ground for women and 8 feet above the ground for men.

Poles
Volleyball poles should be set at 36 feet apart, 3 feet further out from the
sidelines.

Ceiling Height
The minimum ceiling height should be 23 feet, though they should
preferably be higher.

RULES AND REGULATION

MECHANICS OF THE GAME

HEALTH BENEFITS OF THE SPORT

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