Physical
Education
10
Class Handouts
Handouts included:
Basketball
Badminton
Volleyball
Softball
Football
Weight Training
Basketball
History
Although basketball is similar in some respects to ancient games played by the Olmec’s and
Aztecs in Mexico, the game as we understand it today was invented in 1891 by James
Naismith of Aylmer, Quebec. Naismith was looking for a game that athletes could play
between football and baseball seasons. He came up with the idea of tying two peach baskets
on the wall of each end of the gym. Thus basketball began.
The international governing body is the Federation Internationale de Basketball Amateur
(FIBA) which was formed in 1932. The governing body for high school basketball in
Alberta is Basketball Canada. Basketball was added to the main Olympic program in 1936.
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Basketball began with 13 fundamental rules that have been added to and
amended greatly over the years since the game’s beginnings in 1891.
Invented by James Naismith, basketball first featured nine players per
team because Naismith had 18 students in his YMCA Training School. In a
few years that number was changed to five per side, a metal ring with a
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net replaced the original peach baskets that players shot at, and running
with the ball was eliminated. The objective, however, has remained
constant throughout the years: accumulate more points than the
opponent.
Basketball is a widely enjoyed participant sport, with leagues for all ages
and abilities. The rules in this chapter are general basketball rules, with
specific references to college, professional, and international play. We
note important modifications throughout, and at end of the chapter we list
organizations you can contact for specific basketball rules books.
Procedures
A game, and any overtime period begins with a jump ball in the center
circle. In the National Basketball Association (NBA) the team that wins
opening tip is also awarded the ball to begin the fourth period; the ball is
awarded to the opposing team to begin the second and third periods.
The team advances the ball by dribbling and passing, and attempts to
score. A shot that does not go into the basket is usually rebounded by a
player. If that player is on offence, he can shoot or set up another scoring
opportunity. If the player who rebounds is on defence, he and his team
advance the ball down the court and try to set up their own scoring
opportunity.
After a successful field goal (two or three point basket) or free throw (one
point basket), the opposing team throws the ball in bounds. On the throw
in the thrower cannot step on or over the line, while still possessing the
ball. Defensive players cannot cross over the line or touch the ball before
it is in bounds.
After a made basket, the player throwing the ball in, may run the length of
the baseline with the ball, on any inbound play other than a made basket,
the thrower in must establish, and may not move a pivot foot before
releasing the ball. The thrower in has 5 seconds to release the ball, or it is
turned over to the other team.
Scoring
When a team makes a basket, they score two points and the ball goes to
the other team. If a basket, or field goal, is made outside of the three-point
arc, then that basket is worth three points. A free throw is worth one point.
Free throws are awarded to a team when a member of their team is fouled
in the attacking half. Fouling a shooter always results in two or three free
throws being awarded the shooter, depending upon where he was when
he was fouled. If he was beyond the three-point line, then he gets three
shots.
Time
Level
Length
Overtime
Shot Clock Timeouts
High school
Four 10 min
Quarters
Two 20 min Halves
3 min
24 sec
5 min
30 sec (women)
35 sec (men)
Professional
Four 12 min
Quarters
5 min
24 sec
International
Two 20 min Halves
5 min
30 sec
College (USA)
2 first half
3 second half
4 per regulation
(three per
televised game)
one per overtime
7 per regulation +
1 20 sec timeout
per half; three per
overtime
Two per half
Defence
Guarding a player with the ball. When a defender is guarding a player with
the ball, the maximum distance between the two players 6 feet. To establish a
legal position, the defender must have both feet on the floor with the torso
facing the opponent. Guarding a player without the ball. The defender must
give the opponent time and up to two steps to avoid contact.
Legal use of hands and arms. A defender may vertically extend hands and
arms, reach to block or slap the ball away, and hit the hand of the opponent
when the ball is in contact with the opponents
Zone defence is permitted at all levels of play including high school, college,
and professional.
Players
A team is made up of 5 players on the court during the
course of a game.
Center. Centers are generally your tallest players. They generally are
positioned near the basket.
Forward. Your next tallest players will most likely be your forwards. While a
forward may be called upon to play under the hoop, they may also be
required to operate in the wings and corner areas.
Guard. These are potentially your shortest players and they should be really
good at dribbling fast, seeing the court, and passing. It is their job to bring
the ball down the court and set up offensive plays. Hands.
Players are sometimes referred to based on position numbers.
1)
2)
3)
4)
5)
Point Guard
Off Guard or Shooting Guard
Small Forward
Power Forward
Center or Post
Equipment
The basket is a steel rim 18 inches in diameter with an attached net affixed to
a backboard that measures 6 feet by 3.5 feet or 6 by 4 feet depending on
what level played at. The white outlined box on the backboard is 24 inches by
18 inches.
The size of the basketball is also regulated. For men, the official ball is 29.5
inches in circumference and weighs 22 ounces. If women are playing, the
official basketball size is 28.5 inches in circumference with a weight of 20
ounces.
Court
Basket
Centre Circle/Jump Circle
Fouls
Personal fouls: Personal fouls include any type of illegal physical contact.
A player is disqualified from a game after 5 personal fouls.
Hitting
Pushing
Slapping
Holding
Illegal pick/screen -- when an offensive player is moving. When an offensive
player sticks out a limb and makes physical contact with a defender in an
attempt to block the path of the defender.
Personal foul penalties: If a player is shooting while a being fouled, then he
gets two free throws if his shot doesn't go in, but only one free throw if his
shot does go in.
Three free throws are awarded if the player is fouled while shooting for a
three-point goal and they miss their shot. If a player is fouled while shooting a
three-point shot and makes it anyway, he is awarded one free throw. Thus, he
could score four points on the play.
Inbounds. If fouled while not shooting, the ball is given to the team the foul
was committed upon. They get the ball at the nearest side or baseline, out of
bounds, and have 5 seconds to pass the ball onto the court.
One & one. If the team committing the foul has seven or more fouls in the
game, then the player who was fouled is awarded one free throw. If he makes
his first shot, then he is awarded another free throw.
Ten or more fouls. If the team committing the foul has ten or more fouls, then
the fouled player receives two free throws.
Charging. An offensive foul that is committed when a player pushes or runs
over a defensive player. The ball is given to the team that the foul was
committed upon. Also known as a “player control foul”.
Blocking. Blocking is illegal personal contact resulting from a defender not
establishing position in time to prevent an opponent's drive to the basket.
Double Personal. Occurs when two opposing players commit personal fouls
against each other at the same time.
Flagrant foul. Violent contact with an opponent. This includes hitting, kicking,
and punching. This type of foul results in free throws plus the offense
retaining possession of the ball after the free throws.
Intentional foul. When a player makes physical contact with another player
with no reasonable effort to steal the ball. It is a judgment call for the officials.
Technical foul. Technical foul. A player or a coach can commit this type of
foul. It does not involve player contact or the ball but is instead about the
'manners' of the game. Foul language, obscenity, obscene gestures, and
even arguing can be considered a technical foul, as can technical details
regarding filling in the scorebook improperly or dunking during warm-ups,
throwing the ball at an official, unsportsmanlike conduct and hanging on the
rim.
VIOLATIONS
Walking/Traveling. Taking more than 'a step and a half' without dribbling the
ball is traveling. Moving your pivot foot once you've stopped dribbling is
traveling.
Carrying/palming. When a player dribbles the ball with his hand too far to the
side of or, sometimes, even under the ball.
Double Dribble. Dribbling the ball with both hands on the ball at the same
time or picking up the dribble and then dribbling again is a double dribble.
Held ball. Occasionally, two or more opposing players will gain possession of
the ball at the same time. In order to avoid a prolonged and/or violent tussle,
the referee stops the action and awards the ball to one team or the other on a
rotating basis.
Goaltending. If a defensive player interferes with a shot while it's on the way
down toward the basket, while it's on the way up toward the basket after
having touched the backboard, or while it's in the cylinder above the rim, it's
goaltending and the shot counts. If committed by an offensive player, it's a
violation and the ball is awarded to the opposing team for a throw-in.
Backcourt violation. Once the offense has brought the ball across the midcourt line, they cannot go back across the line during possession. If they do,
the ball is awarded to the other team to pass inbounds.
Time restrictions. A player passing the ball inbounds has five seconds to
pass the ball. If he does not, then the ball is awarded to the other team. Other
time restrictions include the rule that a player cannot have the ball for more
than five seconds when being closely guarded and, in some states and levels,
shot-clock restrictions requiring a team to attempt a shot within a given time
frame. The 3 second rule states that an offensive player cannot be inside the
offensive key area for more than 3 seconds. The eight second rule states that
the offensive team must advance the ball from their backcourt to the
frontcourt within eight seconds after they inbound the ball.
Badminton
A form of badminton, with players kicking a small feathered shuttlecock,
was first played in 5th century BC in China. The game derives its name
from its introduction in England in 1873 at a country estate called
Badminton. By this time player were using rackets, and the shuttlecock
was put into play after each point by servants (this is where the term “to
serve” comes from). Badminton was introduced in America in the 1870’s,
grew in popularity in the 1920s and ‘30s, and became a full-medal Olympic
sport in 1992.
Badminton is played by either two or four players. The object is to score
points by hitting a shuttlecock over the net and into the opponent’s court
so that the opponent cannot return it over the net and in bounds. The rules
for this chapter were supplied by the United States Badminton
Association, the national governing body for the sport.
Procedures
Play is continuous from the first serve to the end of the match, except for a
five-minute break between games two and three. Before a match, the
winner of a coin toss, shuttle toss or spin of the racket, chooses between
serving or receiving first, or on which end he will begin. Players cannot
receive instructions from a coach during play.
Serving
The server faces the net and stands inside the service court on his right.
The receiver stands inside the service court on his or her right side
(diagonal from the server). Partners may stand anywhere as long as the
receiver’s view of the serve is not blocked. In doubles, only the receiver
can return the serve. If the serve hits, or is hit by, the receiver’s partner,
the serving team scores a point. Once a serve is returned in doubles,
either player may return a hit; partners do not have to take turns in hitting
the shuttle.
When the servers score is even (0, 2, 4) they stand on the right side of the
court. When it is odd they stand on the left side. It is not a fault if the serve
hits the nets and lands within the receiver’s service court. A service fault
can also include missing the shuttle or serving incorrectly based on the
point s below.
When serving, the server must;
 Keep part of both feet stationary on the court
 Be totally within the boundaries of the service court, touching no
lines
 Hit the base of the shuttle first
 Make initial contact with the shuttle below the servers waist
 Have all of the racket’s head clearly below the hand that holds the
shuttle at the moment of contact
 Serve in a continuous motion
Shuttle in Play
The shuttle is put into play by the server and remains in play until it:
 Hits the floor,
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Hits the ceiling or outside the court,
Hits a player’s clothing,
Hits the net or post and drops on the hitters side, or
Gets stuck in the net or suspended on the top of the net.
The shuttle is not in play when a fault or let occurs.
Scoring
The scoring in badminton is rally point. Both men and women play to 21.
Changing Ends
Players change ends at the end of each game and in the middle of the third
game.
Faults
The rules of badminton consider the following as faults:
- If the shuttle lands outside the boundaries of the court, passes through or
under the net, fail to pass the net, touches the ceiling or side walls, touches the
person or dress of a player or touches any other object or person.
- If the initial point of contact with the shuttle is not on the striker's side of the
net. (The striker may, however, follow the shuttle over the net with the racket in
the course of a stroke.)
- If a player touches the net or its supports with racket, person or dress, invades
an opponent's court over the net with racket or person except as permitted.
- If a player invades an opponent's court under the net with racket or person
such that an opponent is obstructed or distracted or obstructs an opponent, that
is prevents an opponent from making a legal stroke where the shuttle is followed
over the net.
- If a player deliberately distracts an opponent by any action such as shouting or
making gestures.
- If the shuttle is caught and held on the racket and then slung during the
execution of a stroke.
- If the shuttle is hit twice in succession by the same player with two strokes.
- If the shuttle is hit by a player and the player's partner successively or touches
a player's racket and continues towards the back of that player's court.
- If a player is guilty of flagrant, repeated or persistent offences under Law of
Continuous Play, Misconduct, Penalties.
- If, on service, the shuttle is caught on the net and remains suspended on top,
or, on service, after passing over the net is caught in the net.
Lets
'Let' is called by the umpire, or by a player (if there is no umpire), to halt play.
A 'let' may be given for any unforeseen or accidental occurrence. The rules of
badminton consider the following as 'lets':
- If a shuttle is caught in the net and remains suspended on top or, after passing
over the net, is caught in the net, it shall be a 'let' except on service.
- If, during service, the receiver and server are both faulted at the same time, it
shall be a 'let'.
- If the server serves before the receiver is ready, it shall be a 'let'.
- If, during play, the shuttle disintegrates and the base completely separates
from the rest of the shuttle, is shall be a 'let'.
- If a line judge is unsighted and the umpire is unable to make a decision, it shall
be a 'let'.
- A 'let' may occur following a service court error. When a 'let' occurs, the play
since the last service shall not count and the player who served shall serve
again, except where in situations where the Law of Service Court Errors is
applicable.
The Court
The court is 17 by 44 feet for singles matches and 20 by 44 feet for doubles. The
short service line is 6.5 feet from the net. The long service line for doubles is
12.75 feet behind the short service line. The long service line for singles is 2.4
feet behind the long service line for doubles. This is also the back boundary line.
The singles sideline is 1.4 feet inside the sideline for doubles play. The cord net
stretches across the center of the court, 5 feet high at center court and 5.08 feet
high at the posts. The net is 2.5 feet in depth.
Singles/Doubles Short Service line
Equipment
The shuttlecock contains either 16 feathers or is made of a synthetic mesh. It
has a cork base covered by a thin layer of leather; the base is 1 to 1.13 inches in
diameter. If feathers are used, they can be from 2.5 to 2.75 inches long. The
shuttle weighs from .17 to .19 ounces.
The racket frame may not be longer than 27.2 inches or wider than 9.2 inches.
The stringed portion may not be over 11.2 inches long and 8.8 inches wide.
Football
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Canadian Football Rules
12 Players per side (offence and defence)
The offence has three downs (plays) to gain 10 yards. If this is
accomplished the team gets a “first down” and begins the sequence
again. On third down the offense will either punt the ball down field to the
defence or gamble to get a first down.
Ball advanced by passing or running.
Scoring
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Touchdown- 6 points
Running the ball into the opponents end zone
Catching a legal forward pass in the opponents end zone
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Conversion (or Convert) 1 point
Place kick the ball through the uprights after a touchdown
Ball scrimmaged from 5 yard line
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2 Point Convert-2 points
Ball advanced across the goal line after a touchdown (run or pass) from
the 5 yard line.
Field goal -3 points
Ball place kicked through the uprights
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Safety 2 points
The offensive team is downed in their own end zone
Single-1 point
Ball punted through the end zone, or not advanced out of the end zone by
the receiving team or punt of a missed field goal or an interception
Softball
Fast Pitch Softball
The Game
The official game consists of 7 innings of play
The Field
The distance between bases is 60 feet
The pitchers plate is 46 feet (men) from the and 40 feet (women) from the home
plate
The recommended distance to the outfield fence is 225 feet for men and 200 feet
for women
It is recommended that the backstop be located 25 feet behind the home plate
and that bleachers, dugouts, fences or other obstructions be 25 feet away from
the foul lines.
Equipment
The official ball is 12 inches in circumference and weighs 6 ¼ to 7 ounces. The
stitching of the outer cover panels is to be smooth-seamed making a flat
surfaced ball.
The official bat should not be more than 2 ¼ inches in diameter at the thickest
part and no longer than 34 inches.
The fielder’s glove shall not be more than 13 ¼ inches in length from the tip of
the longest finger to the back edge of the glove. The width of the glove may not
be more than 8 inches measured across the base of the fingers. The web space
between the thumb and the first finger may not exceed 5 inches at the top of the
opening.
The mitt type glove (without fingers) which may be worn by the catcher and the
first baseman is restricted to the dimensions given for the fielder’s glove.
The soles of shoes may be smooth or have hard rubber cleats.
The catchers must wear a mask with throat protector. A body protector is
recommended but not required.
Pitching
A legal pitch must be delivered with:
a) An underhand motion
b) The hand releasing the ball below the hip and the wrist no farther
from the body than the elbow
c) One step taken toward the batter
d) The release of the ball and follow through of the hand moving
forward past the straight line of the body
e) The pitcher facing the batter with shoulders in line with first and
third bases
f) Pivot foot in contact with pitcher`s plate and other foot on or behind
the pitchers plate
g) Pitcher holding ball in front of body with both hands (while in
contact with pitcher`s plate) for not less than 1 second nor more
than 10 seconds before delivering the pitch
The pitcher may use any type of windup but may not:
a) Make any false motion as to pitch without immediately delivering the
ball
b) Return the ball to both hands after beginning the pitching motion
c) Make more than one revolution with the arm
d) Stop during the pitching motion nor reverse forward motions
e) Continue a windup motion after taking first step
f) Make any rocker action
The pitcher has 20 seconds to release the next pitch after the ball is returned to
him or her by the catcher
A `no pitch` is declared if a runner is called out for leaving a base before the
pitcher releases the pitch or if the pitcher pitches before a base runner has
returned to his or her base after a foul pitch.
a) An illegal pitch shall immediately be called by the umpire; however,
the ball remains in play in case the batter hits the ball and base
runners advance. If the ball is not hit, a ball is called on the pitch.
Batting
A fair ball hit into the stands or over a fence on the fly less than the prescribed
fence distance from home plate is limited to two bases. (Men-225 feet Women200 feet Youth-175 feet)
A fair ball that bounces over or through a fence is limited to two bases
Base Running
Base runners must remain in contact with the base occupied until the pitch
leaves the pitchers hand.
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Slow Pitch Softball
Slow pitch softball is a modification of the fast pitch game. The rules of slow
pitch softball are the same as fast pitch except for the following;
The Field
The playing field dimensions differ slightly in that the distances between bases
for men is 65 feet and the pitching distance for women is 46 feet.
The Players
The team is made up of 10 players (the additional player is designed as the short
fielder and normally is positioned between the infielders and outfielders)
Equipment
It is recommended but not required that the catcher wear a mask in men`s play.
It is strongly recommended that women wear both a mask and body protector.
Pitching
The pitch (underhand) must be at a moderate speed with a perceptible arc
reaching a height of not less than 6 feet from the ground nor more than 12 feet
from the ground. To begin the pitching motion, the ball may be held in front with
one hand or both hands. It is not necessary to take a step but, if a step is taken,
it must be toward the batter.
Batting
The strike zone extends from the shoulders to the knees
An illegal pitch is counted as a ball on the batter. Base runners do not advance
on an illegal pitch.
Bunting or chopped ball is not permitted and batter will be called out
Base Running
Stealing bases is not permitted
Base runners cannot leave their base until the pitched ball has reached home
plate
Batter is out on dropped third strike
Terminology
Ball: Pitch that travels outside the strike zone that the hitter does not swing at.
Four balls result in a walk.
Bunt: A ball is intentionally met with the bat to tap it slowly within the infield.
Often used to advance a base runner.
Count: Term used to describe a batter’s balls and strikes during an at-bat. The
number of balls is first, followed by the number of strikes. “Three and two” is
three balls and two strikes.
Double play: A play in which the defense records two outs.
Error: Charged to a defensive player for mistakes that should have resulted in
an out.
Fair: A ball that, when hit, lands between the two foul lines and stays in bounds
past first or third base. A home run is also a fair ball.
Fielder’s Choice: The decision of a fielder, when playing a ground ball to put out
another base runner other than the batter.
Fly ball: A batted ball that goes high in the air.
Fly-out: If a ball is caught by one of the nine fielders before it bounces, the batter
is out. Base runners must tag-up during a fly-out.
Force out: After a batter hits the ball, she must advance to 1st base. The defense
can get her out by throwing the fielded ball to 1st base before the runner
reaches the base. Additionally, other base runners must advance if they are
forced by a base runner behind them.
Foul Ball: Ball hit outside the two foul lines. Results in a strike. When a batter hits
a foul ball with two strikes, the count remains the same and at bat continues,
because a foul cannot cause a strikeout. A “foul tip” is a foul ball hit directly
behind the batter.
Ground ball: Ball hit with a low trajectory that bounces on the ground in the
infield.
Ground-rule double: A ball that bounces in fair territory and travels over the
outfield fence. The batter is awarded 2nd base, and all other runners on base
advance two bases.
Home run: Fair ball hit over the outfield fence between the two foul poles. Batter
and any runners on base are awarded home plate and each scores a run.
Infielder: The fielders who normally play along the base paths and around the
bases.
Out: The defense must create three “outs,” by strikeout, force-out, fly-out, or
tag-out, before it can switch to offense.
Run: Scored when an offensive player safely tags home plate.
Sacrifice: A batter strategically hits the ball into an out situation to advance or
score a runner. Usually a “sacrifice bunt” or “sacrifice fly.”
Safe: Called when a base runner reaches a base without getting tagged out or
avoids a force out.
Stolen base: A play during which a runner advances a base when the pitcher
releases the pitch.
Strike: A ball that a batter swings at and misses, hits foul, or fails to swing at that
crosses the strike zone. A batter strikes out after three strikes.
Strike out: Occurs during an at-bat when a batter accumulates three strikes, at
which point the at-bat ends and the player is called out.
Strike zone: The area above home plate between a batter’s knees and her
armpits.
Tag out: A base runner that is not on a base when she is tagged by a player with
the ball is out.
Triple play: A play during which the defense records three outs.
Volleyball
Volleyball is a popular and diverse sport, having many variations: indoor,
outdoor, beach: 2-, 3-, 4-, or 6- player teams: mixed-six (Co-ed); games to 25
points using the rally point system (both teams can score points on every serve).
Traditional indoor volleyball games are played with 6 people per side. It is
played by young and old and has been an Olympic sport since 1964. It originally
was developed as an alternative to basketball by William G. Morgan of the YMCA
in Holyoke, Mass., in 1895.
The original game had some baseball-like rules, including innings and outs, with
nine players on each side. While many of the rules have changed since then, the
object remains the same: to score more points than the other team by hitting the
ball over the net so that the opponents cannot return the ball or prevent it from
hitting the ground in their court.
The rules in this chapter are from USA Volleyball, the national governing body
for the sport. The main body of this chapter refers to indoor, six player rules.
Modifications are noted near the end of the chapter.
Procedures
The winner of a coin toss elects to serve or receive or selects the end of the
court on which he will begin play. The referee blows her whistle for the first
serve, which begins play. After the serve, players may move around on their
sides of the court, but may not step completely over the center line.
Players may hit the ball with any part of their body. They may clasp their hands
together and strike the ball underhand, overhand, and with either an open hand
or closed fist. Scooping, lifting, of carrying would be considered a held ball.
Each team may take two 30 second time outs per game.
If the team receiving the serve stops its opponents from scoring, they are
awarded the serve. A point is scored when:
1)
2)
3)
4)
5)
The ball lands in bounds on the opponents court
The opponents are unable to return the serve within three hits
The opponents hit the ball out of bounds
The opponents commit a foul, or fault
In rally point; a point is scored every possession of the game
The ball is in when it touches any portion of the court including the boundary
lines. The ball is out when it touches the floor completely outside the boundary
lines. It is also out when it touches a person or object outside the boundary lines,
when it touches the net, rope, or the antenna post outside the antenna or side
band.
Court
The court includes the playing area and the free zone. It is divided into
two equal parts by the center line which runs the width of the court under the
net. Attack lines are on both sides of the net. The net itself is made of mesh and
is a minimum of 32 feet long and 39 inches wide with a 2 inch canvas band at the
top. For men, the top of the net is 2.4 meters high; for women it is 2.2 meters
high. The top and the bottom of the net are fastened to the posts to remain taut.
Two white side bands are fastened vertically to the net; they are considered part
of the net. Antennas are attached to the side bands.
SUBSTITUTION ZONE
BACK
FRONT
ZONE
ZONE
SERVICE ZONE
NET
ATTACK LINE
Equipment
The ball is spherical and bound in leather. Its circumference is 25.5 to 27 inches;
its weight is 9 to 10 ounces. It has 4.5 to 6 pounds of air pressure per square
inch.
Players wear jerseys and shorts, or one-piece outfits; no jewellery may be worn.
Players wear soft or rubber soled shoes.
Players
1) Each team has six players on the court: three in the front row, three in the back row
(left, center, and right in both rows). Each front-row player must have at least part of
one foot closer to the center line than both feet of the corresponding back-row
player. Outside players in each row must have at least part of one foot closer to their
sideline than both feet of the center player in the same row. Player position is
determined by the position of the foot last in contact with the floor at the time the
ball is served. A player has 8 seconds to serve once the referee has blown the
whistle for service. The stance in which a player awaits the ball is the ready position.
Once the ball is served, players may move to any position within their side of the
court. When a team gains the serve, its players rotate one position clockwise. In
all other USA volleyball play, a team may substitute 12 times per game; a
starting player may re-enter a game twice; and a substitute player may enter a
game 3 times.
Playing the Ball
Each team has 3 hits, in addition to blocks to return the ball. A hit is any contact
with the ball, whether intentional or not. A player may not contact the ball two
consecutive times during a rally unless the first contact was a block. When the
serving team errors a “side out” is called.
WEIGHT TRAINING
The objective of weight training is to gain muscular strength,
endurance, and coordination through the use of resistance training.
TERMINOLOGY
OVERLOAD PRINCIPLE: The act of the muscle tissue performing at greater
than normal workloads. The overload must be progressively greater if further
gains are desired. The body will constantly adapt to new stresses placed upon
it.
ISOTONIC CONTRACTION: are those which cause the muscle to change length
as it contracts and causes movement of a body part.
ISOMETRIC CONTRACTION: occur when there is no change in the length of the
contracting muscle. This occurs when carrying an object in front of you as the
weight of the object is pulling your arms down but your muscles are contracting
to hold the object at the same level.
ISOKINETIC CONTRACTION: are similar to isotonic in that the muscle changes
length during the contraction, where they differ is that Isokinetic contractions
produce movements of a constant speed. The breast stroke in swimming, where
the water provides a constant, even resistance to the movement is an example.
RANGE OF MOTION (ROM): The amount of movement around a joint.
REPETITION: One complete movement of an exercise.
SET: A group of continuous reps.
ONE REPETITION MAXIMUM: The most weight you can lift one time or for 1
repetition.
HYPERTROPHY: Increase in the size of muscle fibres.
ATROPHY: Decrease in the size of muscle fibres.
FREE WEIGHTS: Unattached weight which a person controls and moves
through and unrestricted movement pattern.
UNIVERSAL WEIGHTS: Attached weight which a person controls through a
restricted pre determined movement pattern.