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Health and Fitness: The Science Behind Sport - Handball

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# Lucy

on 4 June 2015

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Transcript of Health and Fitness: The Science Behind Sport - Handball

Health and Fitness: The Science Behind Sport - Handball
What are we focusing on?
We are focusing on the Sport - Handball. We will learn:
What is handball
The bones and muscles used in this sport
The 3 exercises and stretches which will benefit us
Process of circulatory system and respiratory systems
2 health related fitness components
3 skill related fitness components
A short quiz
Some videos regarding handball.
What is handball all about?

Handball is ball game played with our hands
This sport was invented in the late 19th century in Germany
It is played worldwide by people of all ages
It is played both indoors and outdoor courts using a ball
It is covered with a leather casing, the circumference of it is between 54-60 cm and weighs between 325-475 grams.
The objectives of Handball is to help us improve teamwork, accuracy, tricks, tactics, skills and strike the ball into the goal using our hands.
While playing handball, there will be a goalkeeper striker, midfielder and defender.
Today, people start to play handball on beaches which we call beach handball.

Skeletal System

The skeletal system is a system in the human body which works with our muscle to:
Allow us to move
Support our body
Protect our vital organs.
Some of the bones in our skeletal system are the cranium, pelvis and ribs.

Bones used in this sport
Muscles used in this sport

•Latissimus Dorsi

Why are they used in handball?
The biceps and triceps are used during throwing.The pectorals and latissimus dorsi help twist for momentum.The hamstrings and quadriceps are used to jump to gain height and/or get better sight of an area.

How are they used in handball?
The biceps and triceps are used in throwing the ball.The pectorals help by twisting and exerting force into the arms for momentum.The latissimus dorsi also helps during twisting.The hamstrings and quadriceps push and pull against each other to help jump.
Exercises to improve 3 fitness skills
They are vital before playing handball. Exercises are important to us as:
It gives us energy
Boost our confidence
Gets our muscles and heart ready for the activity
The exercises will improve our muscular strength, speed, coordination and stamina.
Speed is vital in handball as it let the players move and pass the ball quickly to win.
Speed is important in handball to outrun defenders blocking strikers.
Sprints improve our speed as it builds our bones and muscles to become stronger and adapt to the speed.
It also help improve our cardiovascular endurance and muscular endurance.
Exercises to improve speed in handball is by having rallies or sprints.
Run or sprint from one side of the court to another or run on the treadmill for 10 minutes or more.

Muscular strength is vital in handball.
Players need to have the strength to shoot the ball into the goal hardly so that the goalkeeper doesn't catch it
Strength is important in handball as handball player's need to use their strength dodge opponents
Strength is important for players to shoot the ball into the goal
Without good strength, players will be weak while playing the handball game
They do not have the strength to leap and shoot into the goals
Exercises to improve muscular strength are lunges, doing the plank position and raising dumbbells
It improves our muscular strength as muscles starts to increase in strength

The backs should be straight and take one big step with the right leg forward with the back knee nearly touching the floor. Later on, push yourself to the standing position and do the same thing for the left leg for 30 seconds.

Raising dumbbells
The backs and arms should be 90 degrees. Lift up each dumbbell with one arm up to the shoulders and back to the original position. Repeat the steps for 45 times.

Plank position
Start of by lying on floor. Next, lift the body upwards, toes and forehands touching the floor and stay in the position for 30 seconds. Repeat the steps for 3 times.
Coordination is important in handball as players can pass the ball without noticing when it is pass to them
Coordination is important in handball as players have to control the ball while dribbling and shooting.
They can control the ball using their hands
Exercises to improve coordination are ball eye coordination

Ball eye coordination
Bounce the ball against the wall with one hand and catch it back. Repeat the steps with different hands alternately until your arms tire.Ball eye coordination helps improve our coordination and makes us focus. The only way to improve it is by focusing on the ball and work with your hands to catch them.
3 stretches
Leg stretches:
•Standing quadriceps stretch. There are other variations of this in the video.

Arm stretches:
•Triceps stretch.
•Posterior shoulder stretch.
Process of circulatory system
2 health related fitness components
Health related fitness components are fitness components which relates to health.
Health related fitness components is mainly focusing on our health
It focus on how we can alter it to make our body more suitable for different activities.
In handball, the 2 health related fitness components are:
Muscular strength
Muscular endurance
These are fitness components which handball players must possess to be an expert in handball and win any competition. Without these components, handball players will:
Play badly
Will not have the ability to shoot or dribble in handball for a long period of time
This fitness components helps us by our improving our skills to overcome different problems during the competition.
Muscular endurance
Muscular endurance is all about how our muscles can do an activity and endure for a long period of time.
One example of an activity is running on a treadmill for 30 mins.
As we run continuously, our muscles will start to ache.
Muscular endurance is very important to handball players for running as players have to continuously run around the court to outrun their opponent blocking their shot.
If players have bad muscular endurance, they will get tired easily and the opponent might tackle him and score a goal.
The ways to improve muscular endurance is to do plank and Harvard steps.

Plank can improve muscular endurance as staying in the position for a long period of time makes our muscle ache. Harvard steps can be done to test our muscular endurance as when we go up the steps and back down, it would take much muscle power and doing it continuously will make our muscles tire. If we endure the pain for both solutions, our muscles will adapt to the condition and won’t ache.

Muscular strength
Muscular strength is all about how much force or strength a group of muscles can apply to complete an action
Muscular strength is very important to handball players as they need good power to shoot the ball into the goal
They also have to jump high to have a better aim for the goal.
Muscular strength is important in handball as players need the strength to shoot the handball and have a lower chance of defenders blocking it.
The ways to improve muscular strength is to throw medicine balls and raise dumbbells.
Throwing medicine balls at the walls can improve muscular strength as it takes much power to throw the heavy balls. Raising dumbbells can improve muscular strength as when we raise the dumbbells, it would be difficult to raise them. If we continue raising them day by day, we will gain more muscular strength.
3 skill related fitness components
There are three skills related components:
Reaction time
Why do we need these skills related components?
We need these skills in order to be a better handball player. We need speed to run fast to outrun the opponent’s defense, we need agility to dodge people from tackling you, reaction time for reacting when and where the ball will be passed to you by your teammates. These skill related components are important to help improve our skills in handball. Without these skills, any handball player will not play well and may not be successful in competitions.

Video on handball
Video on stretches
Video on the exercise-Lunges, plank
Kahoot Quiz : https://create.kahoot.it/?_ga=1.24305842.900187459.1432441817#quiz/18f182f0-453c-4436-8dcb-ac1733e3b1e0
The human circulatory system functions to transport blood and oxygen from the lungs to the various tissues of the body. The heart pumps the blood throughout the body. The lymphatic system is an extension of the human circulatory system that includes cell-mediated and antibody-mediated immune systems. The components of the human circulatory system include the:
Red blood cells
White blood cells
Lymphatic system
Ball eye coordination
The layout of the handball court
The positions of handball players
The bones allow us to have the ability to play handball. The metacarpals, carpals and phalanges allow us to shoot the ball into the goal. The radius, ulna and humerus makes it easier for us the shoot the ball and dribble around. Our pelvis allows us to do more tricks to have a higher chance to win a handball game. Femur, patella, tibia, fibula, tarsals and metatarsals allows us to dribble and run around the court; it also allows us to jump as a boost to score inside the goal.
Why are they used in handball?
Basic Rules in Handball
The Playing Court: The court measures 20 meters by 40 meters. No one except the goalie is allowed to stand in the goal area. The goal opening is 2 meters by 3 meters. Players may jump into the area if the ball is released before landing in the area.

The Ball: Team handball is played with a 32-panel leather ball. For women, the ball is 54 to 56 centimeters and 325 to 400 grams. For men, it is 58 to 60 centimeters and 425 to 475 grams.

Number of Players: There are fifteen players on each team (14 court players and 1 goalie). A maximum of 15 players may dress and participate in a game for each team. Substitutes may enter the game at any time through own substitution area as long as the player they are replacing has left the court.

Referees: There are two referees, a court referee and a goal line referee. The referees are assisted by a timer and a scorer.

Duration of the Game: For players 18 years and over, the game consists of 2, 30-minute halves with 10-minute half-time. For tournament and youth games 2, 15-minute or 2, 20- minute halves. This is running time except for injury or one team time-out per half. The teams change benches at half-time. The game ends in a tie unless the game demands a winner. (Tournament rules dictate that a winner must be determined.) Overtime consists of 2, 5-minute periods).

Scoring: A goal is scored when the entire ball crosses the goal line inside the goal. A goal may be scored from any throw (free-throw, throw-in, throw-off, goal-throw).
Process of Respiratory system
Nose / Mouth - Wind Pipe - Bronchial Tubes - Bronchioles - Alveoli - Lung - Diagphragm.
The respiratory system
What is the account?
Full transcript