NOTES OF 4TH GRADE:

UNIT 1 WARM UP AND TEST:

. WARM UP CONCEPT:
-

Its a manner for preparing our body before doing a physical

effort to make an effort.

. WARMING GOALS: some goals are:

-

You avoid injuries

You prepare your body physically and psychologically to do the
physical activity
And you improve more.

. WARM UP CHARACTERISTICS:
-

You should start with a low intensity (slowly)

Work out the different muscles and joins

. WARM UP TYPES (GENERAL AND SPECIFIC)

As you see there are two different types to warm up:
-

General: Its a type for warming up for all the physical

activities in which you warm up all your body. I t has 4
different parts: Running, stretching, joint mobility and a kind
of game.
Specific: Its a type for warming up for one specific sport.
Depending on the sport youre going to play you will warm up
more some muscles than others.

. WARM UP EFFECTS: Some effects when you warm up are:

-

Temperature
Heart rate
Capacity of breathing
Reaction time
Concentration

INCREASE

AUTONOMOUS WARM UP:

. RESTING HEART RATE: the number of beats pumped by your heart

in a minute while youre resting

. WORKING HEART RATE AND RANK : (Its the opposite of the

resting heart rate) the number of beats pumped by the heart while
you are doing a physical exercise.
. THE MAIN INVOLVED SYSTEMS DURING WARM UP: you use the
respiratory system, cardiovascular system, locomotors system and
the nervous system
. FACTORS TO BE CONSIDERED FOR WARMING UP:
. Warm up should last between 15 and 20 minutes
. You should start with a low intensity and then
you try to increase it.
. Your heart rate must be between 130- 150
.it is recommended to do this exercise from 5 to 10 times
. You should rest between the exercises
. CONSIDERATIONS OF A GOOD WARM UP:
.Start with continuous running.
. move all the segments of your body to activate your organism
.inhale and exhale air (breath) dont force it.
.alternate muscle groups working no not overload the muscles
. To not cause fatigue you have to change the intensity of the exercises
.stretch
. PHYSICAL TEST: it shows us how we are in every skill and it also
shows the way to work:
Weight ball throwing, long jump,10x5m, flexibility, high, weigh, 50 m
speed, cooper

UNIT 2 FITNESS, ENDURANCE AND

FLEXIBILITY
. FITNESS CONCEPT:
-

The way to improve your physical condition

. PHYSICAL CONDITION:
-

Its the ability to perform aspects of sports

. BENEFITS OF FITNESS:

One of the most important benefit is that it improves your

health

. FACTORS OF FITNESS (GENES, AGE, GENDER, HEALTHY HABITS,

TRAINING):
-

GENDER: Your fitness depends on your gens every one has

different gens
AGE: You will do better physical activities when you are
younger
GENDER: if youre a boy or a girl
HEALTHY HABITS eating properly, sleeping fine, wash your
hands before eating, have a shower, dont smoke
TRAINING: the main 4 different skills which are endurance,
flexibility, strength and speed

. TRAINING (4 SKILLS)
-

STAMINA OR ENDURANCE:

CONCEPT: Its the ability that allows us to withstand physical and

mental fatigue during long efforts and to improve quicker the
recover capacity after effort
EFFECTS OF STAMINA: Aerobic training increases cardiac cavity,
anaerobic training increases the heart muscles fibers, it turns on
inactive capillaries and makes another ones, it increases the lung
capacity, the heart resting frequency decreases and activates
metabolism
. TYPES OF STAMINA:
AEROBIC: The ability to withstand long term efforts in low or
medium intensity with oxygen
ANAEROBIC: The ability to withstand as long as possible intense
efforts without oxygen
LACTIC: high intensity in a short time (400 m)
ALACTIC: Maximum speed in a short time (100m)
. METHODS/SYSTEMS OF TRAINING:
-

CONTINUOUS RUNNING: Run continuously between 20-40

minutes in 140-160 bpm
FARLEK: Running continuously but varying pace in different
sections

INTERVAL TRAINING: you alternate efforts (90 sec) and

breaks (1/3 full recovery)
CIRCUIT TRAINING: its a series of exercises consecutively

. FLEXIBILITY:
CONCEPT: the ability that allows us to make the maximum
amplitude.
FACTORS/COMPONENTS:
-

JOINT MOBILITY: the degree of movement of each joint

MUSCULAR ELASCITY: the ability of the muscle to lengthen
and shorten returning into its original shape.

FLEXIBILITY FACTORS (GENS, GENDER, AGE, TYPE OF WORK,

PERIOD OF DAY, TEMPERATURE, FATIGUE, TRAINING)
-

GENS: Genetic characteristics

GENDER: Depends if youre a boy or a girl
AGE: depends if youre young or old
TYPE OF WORK: movements we do in our life
PERIOD OF DAY: the flexibility changes depending on the
period( morning, evening or night)
TEMPERATURE: depends on the temperature it can facilitate
or make difficult the flexibility.
FATIGUE: This contracts your muscles.
TRAINING: as much as you train as better range you will have
ACTIVE: its produced by the action of our muscles
PASSIVE: sterna strength
STATIC: without movement
DINAMIC: with movement
PNF: (it means proprioceptive neuromuscular facilitation) is a
set of stretching techniques commonly used in clinical
environments to enhance both active and passive range of
motion with the ultimate goal being to optimize motor
performance rehabilitation.
IMPORTANCE OF FLEXIBILITY: You will perform better and
easier and improve your health

. STRENGHT: Neuromuscular ability to beat external or internal

resistance thanks to muscle contraction (static/dynamic)
. SPEED: Ability to perform motor actions in the shortest time

ANATOMY CONCEPTS:
SKELETON FUNCTIONS: Protect, shape, movement, support
and make new blood cells
LOCOMOTOR SYSTEM: Composed by muscles bones and joints.
It gives the ability to move using the muscular and skeletal
system. It provides from support, stability and movement to
the body.
PARTS OF A BASIC JOINT: (For example knee) bones,
ligaments, muscles, tendons, cartilage

UNIT 3 BASKETBALL
. HISTORY (BASIC IDEA)
-

Basketball was born in the US in 1891 by a Canadian named

James Naismith priest. He invented this sport because he
realized that in low temperatures is not allowed to play outside
sports. The game became established fairly quickly, becoming
very popular as the 2oth century progressed first in America
and then all over the world

. RULES:
-

LENGTH OF MATCH: consists in 4 periods of 10 minutes with 2

minutes gap between each period, if the match ends in a draw
between the two teams, it should play an extension of 5
minutes, and over again until one team wins
PLAYERS: maximum of 12 players ( 5 playing and 7 in the
bench)
SCORING: (1,2 or 3 points)
1 point: a free throw
2 points: a shoot inside the big area
3 points: a shoot outside the big area
MATCH:
FIELD OR COURT (MESEAURES) ( USE A DRAWING)

TRAVELLING: with the ball in your hands you can only do 2

steps
DOUBLES: a player mustnt bounce the ball with two hands
5 SECONDS: Time when you have to serve the ball you can
bounce pass or throw
8 SECONDS: To move to the opposite field
3 SECONDS: Zone
24 SECONDS: Possession to shoot to the basket.
FIELD BACK: once the ball has passed the middle line in a
position of a team it cant pass to the other side
PERSONAL FOUL: an infraction which is done by a player
FREE SHOTS: if a team commits four fouls in each half from
that time all fouls are punished by 2 shots from the 3 throw
line area of the opposite team, which is located at 4,50 m from
the basket, each free shot is 1 point. also a defender makes a
fault just when a player is shooting the team will be punished
with two free shots, if the fault is received beyond the three
point line the players will have 3 free throws
PIVOTING FOOT (one time stops, two time stops) when you
leave bouncing you must stop with the ball in your hands.
There are two ways to do:
1 time stop: picking up the ball when both feet touch the floor
simultaneously
2 times stop: picking up the ball when one feet touches the
floor before the other

. TECHNIQUES:
-

PASS: move the ball around the field without bouncing

CHEST PASS: this pass is performed best by stepping forwards
your target with one foot, then throwing the ball out towards

their chest with two hands while turning the hands over,
ending with the thumbs pointing down
BOUNCE PASS: This pass consists of one player passing the ball
to a teammate by bouncing the ball off the floor with great
energy.
OVER THE HEAD: It is used by snapping the ball over the head
BASEBALL PASS: Is a long pass in which the passer throws the
ball with one hand
DRIBBLING/BOUNCING
HIGH BOUNCING: a normal dribble, usually when there are no
defenders around you to steal the ball
PROTECTION BOUNCING: It is performed when a defender is
very close. You must place your body between the opponent
and the ball, protecting it with the other arm and leg.
SWITCH OF DIRECTION (SIMPLE, BETWEEN LEGS, WITH
RESERVE, BY THE BACK)
-simple: when you make a change of direction changing the
contact arm and the ball bounces in front of yourself.
-Between legs: at the same time you change the direction and
the contact arm but the ball bounces between your legs
-with reverse: you change direction and contact arm giving a
half twist on the foot forward and offering back to the
defender
-by the back: similar to the simple but give it bounce behind
your back, throwing the ball behind you

REBOUND (3 STEPS, PROPERLY POSITION, WIN/GETTHE

PLACE, JUMP AND CATCH THE BALL) A ball is ejected from
the basket after hit it. Both team tries to catch it instead of the
other
If you want to get a rebound you should follow 3 steps:
Be properly positioned in space. There is an area where it is
most likely to land the rebound
Winning the position. Its placing between the opponent and
the basket, which is called block rebound
Jump and catch the ball
SHOTING
Jump shot: a player releases the basketball at the high point of
a jump
Free shot: is unopposed attempt to score points from a
restricted area on the court( the free throw line informally

known us the foul line) and is generally awarded after a foul on

the shouter by the opposite team
Lay up: a basketball shot made with one hand from a position
under o beside the basket
Hook: a basketball shot made over the head with the hand that
is further from the basket.
Dunk: basketball shot in which the basketball is propelled
downward into the basket
TACTICS
Player names: 1: point guard 2: shooting guard 3: small forward
4: power forward 5: centre

Attacking: is the attack the team that has the ball in his
position and attempt to score using all the techniques they
matter
DEFENDING:
Individual: Each defender is responsible for a player of the
opposite team, trying to hinder their actions
Zone: each defender is responsible for a game area, trying to
hinder the ball and the players that cross the area

-2-3: two players are forward and three more next to the
basket to ensure the rebound
-3-2: players are forward and two are closer to the basket.
To avoid the outside shooting
-mixed: while some players defend in zone, one or two do
single individual defend against the most dangerous opponents

- COUNTER ATACKING: An attack made as an offset or reply to

another attack

BY JIHANE SOLA 4A