Volleyball Class

The primary purpose of this class is to teach you the knowledge and skills necessary to successfully participate in volleyball at a level that can improve your health and fitness.

You will learn skills necessary to perform a variety of physical activities that can help you be fit for life.

Course Objectives Students will…….

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Understand the components of health-related fitness in order to improve performance and set appropriate health/fitness goals

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Take written exams that demonstrate you understand these concepts and how they apply to your health and fitness

Compare and contrast personal progress in relationship to national physical fitness standards by assessing fitness components

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Will perform fitness tests according to national standards: mile, push-ups, sit-ups, pacer, sit & reach

Course Objectives: Students will…….

• • •

Apply complex motor skills and movement concepts to activities to enhance a physically active life

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Learn the volleyball skill fundamentals that allow you to participate at a level that can improve your fitness (improve your game play)

Understand the relationship of training to improve volleyball performance and be able to accurately self-evaluate skills

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Demonstrate skills through testing and use forms provided to be able to analyze your volleyball ability.

Apply skills and strategies necessary for effective participation in physical activities (uses teamwork, tactical strategies, social interactions, sportsmanship, and fair play)

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Know the rules of the game, how to function within a team, etc.

Course

Requirements

Grading Final Exam Description of Requirement Points

Test over the rules of the game and how the game is played and the different components of fitness and skill training that were taught. This is a final over all the class content, see Final Exam Study Guide.

100 FITT Test

A written exam over the FITT principle and a class reflection.

35 Fitness Testing

That you complete a pre-test and post-test for the following fitness tests: Mile (20 pts) Pacer (20 pts) Push-Ups (20 pts) Sit-Ups (20 pts) Sit & Reach (20 pts) (100 pts for pre-test and 100 pts for post test) Each test will be graded according to the Fitness Testing Grading Scale. Your pre-test scores can be adjusted if you perform better on the mid-test and/or final test.

200 Volleyball Skills Test

You will have to complete a skills test for passing (20), setting (20), serving (20), and hitting (20)

80 Evaluation of Your Performance

During the semester you will be evaluated 2 different times for your play during volleyball tournaments-once at quarter and once at end of semester. (Graded according to the Volleyball Performance Rubric) Evaluation by other teammates on the effort scale.

60 25

Daily Grading Scale

Each Participation Day is worth 10 points

Tardy (showing up in the gym more than 5 min after the 2nd bell) NonSuit (not wearing the appropriate attire but still participating) Not Participating in Warm-Ups (not doing warm-ups properly) NonParticatipation (whole day sitting out of activity)

Absent

NonParticipation During Class/Partial Workouts

Using Cell Phone in Class Leaving Class Without Permission Not Engaged in Volleyball Game Play (according to rubric) Not Completing the Entire Workout as Assigned Using Profanity and/or Disrupting the Class with Inappropriate Behavior

10

-3 -6 -3 -10

-10

-3 -3 to -10 -1 to -6 -1 to -10 -1 to -10

Suiting Up

Suit-Up

: t-shirts, sweatshirts, shorts (mesh, cotton), sweats, yoga pants, tennis shoes, thick-strap tank-tops

Nonsuit

Jeans —any form of denim, any button up shirts, cargo pants/shorts, boots, slippers, flip-flops, Uggs,inappropriate shirts according to school dress code, spaghetti straps, shirts that are cut too low, shorts that are shorter than your arm’s length. Any other clothing that restricts your ability to perform all tasks is considered a non-suit.

Class Expectations

• • • • • • • • • That you leave the gym only after asking (for water or restroom) That you complete your assigned duty—put up and take down nets, assist in class set-up, lead warm-ups, etc.

Students are responsible for checking the posted weekly plan in order to be prepared for class each day and also for checking their grades and making up any missed work.

Students are not allowed to use cell phones—points will be deducted from a student’s grade if he or she is caught using a cell phone (Ipods may be used with permission only) Students are to be suited and in the gym no later than 5 minutes after the second bell—students will be marked tardy who are not in the designated place 5 minutes after the 2 nd bell. No headgear or food/drink is permissible in class (Water bottles only!) Participate fully in all prescribed activities unless excused by the teacher Inappropriate behavior may result in a warning, after school detention, and/or office referral Use the equipment in an appropriate manner (students will be held responsible for damages if used inappropriately—no kicking volleyballs!)

Website

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http://www.swiftclassroom.com/teachers/nca lkins/index.php

Volleyball Class

Final Exam Study Guide (573.58 Kb) FITT Test Practice #1 (37 Kb) FITT Test Practice #2 (33.5 Kb) FITT Test Study Guide (36.5 Kb) FITT Weekly Workout Plan (28.5 Kb) Nutrition Plan (21.5 Kb) The Principles of Training Lecture (#2) (766 Kb) This site is your guide for all you need to know for this class.

Study guides for the tests you have in this class.

Links to videos to help you improve Your skills.

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Health-Related & Skill-Related Fitness

The health-related components contribute to the prevention of lifestyle diseases and promote overall health and fitness.

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The components of skill-related fitness are associated with a person’s ability to be able to play games and sports—how well they can perform body functions related to sports-related skills

Evaluation of Volleyball

Health-Related Fitness Cardiorespiratory Endurance Muscular Endurance Muscular Strength Flexibility Appropriate body composition Skill-Related Fitness Agility Speed Coordination Reaction Time Power Balance *Depends on position you play Low Medium-High Medium* Medium Low High Medium Medium-High High Medium-High* Medium

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Cardiorespiratory endurance-

the ability of the heart, lungs, and blood vessels to use and send fuel and oxygen to the body’s tissues during long periods of moderate-to-vigorous activity

Muscular endurance-

the ability of the muscles to perform physical tasks over a period of time without becoming fatigued

Muscular strength Flexibility-

range of motion the amount of force a muscle can exert the ability to move the joints through a full

Body Composition—

a comparison of the relative amounts of lean body weight and fat tissue in the body.

• Agility-the ability to change the position of your body quickly and to control your body’s movements • Balance-the ability to keep an upright posture while standing still or moving • Coordination-the ability to use your senses together with your body parts or to use two or more body parts together • Power -the ability to apply force with speed • Reaction Time- the ability to react or respond quickly to a situation and perform the appropriate response quickly • Speed- the ability to cover a distance in a short period of time

Two Types of Exercise

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Cardiorespiratory or Aerobic Exercise

Continuous activity in which the heart can supply all the oxygen the muscles need. Heart rate remains elevated for a period of time (usually over 15 min).

Examples: jogging, swimming, cycling, etc.

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Resistance Training or Anaerobic Exercise

Physical activity done in short, fast bursts in which the heart cannot supply blood and oxygen as fast as muscles use it. Activity that cannot be sustained for a long period of time. Examples: weight-lifting, sprinting, jumping, resistance exercises: push-ups, sit-ups, jumping jacks, etc.

Assessments Used in Class

Health-Related Fitness Cardiorespiratory Endurance Muscular Endurance Muscular Strength Flexibility Appropriate body composition Skill-Related Fitness Agility Speed Power Tests Mile/Pacer Sit-Ups/Pacer Broad Jump/Push-Ups Sit & Reach Body Composition Test T-Test Sprint Shuttle Vertical Jump

• • • •

Warming-Up

An efficient warm-up helps elevate whole body temperature, increase blood flow to active muscles and enables athletes to prepare their muscles and joints to work through the full range of motions they will be using in the practice of the sport. Warming up is essential in order to remain injury-free and to prepare the body and mind for the activity. Warm-ups should help to reawaken everyone's muscle memory and get them accustomed to the basic movements and skills of the game like serving, setting, and bumping. Practice makes perfect…muscle memory. Cannot improve performance without repetition!

Benefits of a Dynamic Warm-up

A dynamic warm-up is a series of movement drills and mobility drills performed in a sequence, designed to prepare athletes for training or games.

• • • • • • • Decreased risk of muscle strains and tears.

Increases range of motion for the upcoming training.

Fires up the nervous system, making it ready for rapid neural firing.

Increases body temperature, and it is maintained because there is no prolonged period of static stretching.

Enhances coordination and motor ability (some footwork drills that will get you moving more effectively once mastered).

Some conditioning benefits-increased strength, balance, etc. Mentally gets players involved in training, as there is no sitting around doing static stretches for prolonged periods.