PART 1.

Handball (also known as team Austrian handball) is a team sport in which two teams of six players each (five outfield players and a goalkeeper on each team) pass a ball to kick it into the goal of the other team. A standard match consists of 4 quarters of 16 minutes, and the first team, which scored 3 goals wins. Modern handball is usually played in a swimming pool, but outdoor variants exist in the forms of field handball. The game is quite fast and includes no body contact, as the defenders try to stop the attackers from approaching the goal. Players can dribble the ball like in basketball and can take 4 steps. They can also pass using, chest pass, bounce pass and kick pass. Players are only allowed to be in possession of the ball for 3 seconds before either passing or shooting at goal. The game has different phases. Firstly a team needs to gain possession of the ball and this usually occurs with the goalkeeper. The objective is to turn defence into attack. The next phase is moving the ball back away from the opponents goal and to your own goal. The next phase is to get into a scoring position. No players are allowed inside the D zone. However, every player is allowed inside the F zone. Fouls occur when players use excessive force and play is re-started with a jump ball. Players are only allowed a maximum of 5 fouls before they must exit the game. 

Part 2.

Firs of all warming up is the act of exercising or stretching in preparation for strenuous activity. There are few examples of warming up: 5 to 10 minutes of jogging to increase body temperature, 10 to 15 minutes of dynamic stretching exercise to reduce muscle stiffness, and ball passing drills to prepare for the session or competition. Warming up helps us to increase body temperature and prevent injury.

Skill Development: Defensive Skills (Protecting the middle)

6 attackers are trying to aim for the middle person, who is also an attacker. 5 defenders are protecting the middle, trying not to let the ball getting passed to the middle person. From this drill defenders could achieve communication skills, shifting skills and blocking skills that could be used for the real game. The attackers are able to achieve the same skills from this drill.

(This diagram below can be suitable to handball and also any kinds of sports)

(Defensive Skills Drill)

What is Health?

Health is the general condition of the body or mind with reference to soundness and vigor.

What is fitness?

Fitness is a capability of the body of distributing inhaled oxygen to muscle tissue during increased physical effort.

What are the components of Health Related Fitness?

The five components related to fitness are: muscular strength, muscular endurance, cardiovascular endurance, flexibility, and body composition.

How can and why should you test your fitness?

I think we can test our fitness by doing activities that relates to the fitness we have done often. We should test our fitness because some people, but not as much as me, are not pretty much fit or has lots of physical strength than average. By testing our fitness, we get to understand where we should improve and keep up the pace by searching the result, and gradually improve the test result. I think those fitness test effected me by getting accustomed with exercises and my physical strengths.

What types of fitness test have you used?

I think I’ve used cardiovascular fitness, muscular strength fitness, and flexibility fitness throughout this fitness unit.

How can we compare our results with other people?  

We could compare our results by getting in a group and work together. See how much your strength towards the fitness and other people’s fit result, but people might think that my group mates and I won’t be necessary to compare the result, because they know that I am always the lowest and weak.

In addition, I once pared up with Daniella, and jotted down our result on the computer document of each other’s result when doing several activities (jump, sit and reach, sit ups, push up, and bur-pees). Our detailed result will be on my “What does it mean to be healthy?” post.

How did you do these tests?

I think as more as I did these tests, I have improved the fitness skills a little (my self assessment is 3 out of 10), and got accustomed with the activities. I still need to gain more stamina and muscular fitness. I think I am a cub with fitness type activities, but not all. I think I did fair enough on the sit ups and sprinting activity, and I just wanted to improve the activity using muscles such as  using dumbbells and moving arms. I wasn’t able to continue with non-stop even only for one minute, I had to take a brief rest.

What are some of the problems of using the BMI as a standard test?

I couldn’t use the BMI properly somehow. I tried fixing kilogram to pound and cm to inches, however the calculation for the unit didn’t match or something, I wasn’t able to check the BMI result well, but at least I think I am at the normal average amount.

Overall, even though I found out that sometimes the fitness activities could be tough, I am satisfied that I have overcome with it. Sometimes, my foot, because of the physical condition problem I have, started to hurt before or during the activity; however, I tried to either forget about it or kept on moving my foot to allay the pain. I look forward (not really, maybe) for the next cross country unit, and I would like to practise sometimes for it over the October holiday to keep up with my physical strength. As I have made a goal last year, I would want to improve my running skills and I would like to decreased the time, like around 15 minutes (and yes I am a bad loser).

I think being healthy means by:

• Being fit
• Considering with nutritions and diet
• Not getting much desease often
• Getting less stress

Other example:

• Being balanced mentally and physically
• Not too skinny not too fat
• Socially healthy
• Being active/positive
• Getting enough stamina/strength/flexibility

Components of Fitness

1. Health-Related Fitness

• Cardiovascular endurance
• Muscular Endurance
• Flexibility
• Body Composition

What is Heart Rate?

• How much your heart is working/number of the heart beat, speed, etc
• The amount of your blood pumping and oxygen going
• Heart beat/per min

Synopsis of Heart Rate:

Today, our class has talked about various type of heart rate. For example, age around 13-14, which is our growth period, our average resting heart rate is around 80. My resting heart rate was around 90, because I just ran to the class a minute ago…

When exercising, our heart rate increases and the muscle becomes fit. The body starts to need oxygen.

Cooper Test

Today, we did an experiment. We went to the Bay view park and ran for 12 minutes. My partner and I will either write down the records (how many laps/200m in 12 minutes). My partner ran 10 laps, which is 2,000 m and my record was 8 laps, 1,600 m. As a result, my partner seems to has more physical strength than me. I got already exhausted in 2 laps. I better do more exercise and gain stamina. For this practise, like I did last year, at evening I will take a hour and a half walk with my mother (I wish I had a pet dog to walk with too).

Overall, I think I’m improving a little by little with these fitness, maybe because I’m used to it now. I am expecting for a good result for cross country this year too. ^^

1 minute fitness – Result:

-       Jump: Daniella=12 starting point, 51

-       Jump: Touko= 13 starting point, 42

-       Sit and Reach: Daniella=40cm

Sit and Reach: Touko= 22cm

-       Sit up: Daniella= 27

Sit ups: Touko= 19

-       Push up: Daniella=25

-       Push up: Touko=22

-       Burpees: Daniella= 19

Burpees: Touko= 26

Height and Weight: 168cm, 46kg BMI result:

Overall, I think I done my best for today. Next time if I had a chance doing these fitness again, I would revenge and make even better result. My partner has even more physical strength than me, though its every time, but anyways I am satisfied with the result at this point. Look forward for next fitness :p

For our PE class, we have been doing basketball, and we are tend to make a video, and analyse how I have done basketball for this month. And in this video, I will talk about my two strengths and weaknesses, definition of man-to-man defense, three rules for basketball, and finally conclusion.

Here is the video, and I suggest you to pull up the volume!

Physical Education – Basketball analysis

On November 10th, we had a cross country day. We also welcomed the students from Ishinomaki where YIS is supporting.

During this year’s cross country, I was tired than usual because I was sort of nervous than a practice. However, I was glad when people were cheering for me and I was so much confident to run.

An outcome goal for me is to get in to 10th or more, since this year’s cross country I was 29th out of more than 40 people. My process goal is to get more physical strength by exercising often such as once or twice in a week. 

I have improved my time as I practiced so much by taking a walk everyday until Minatomirai and I even bought a outside, suitable for running shoes too. It was light and comfortable than my normal pink and black shoes. In addition, I tried to improve my breathing technique as well. If I ruined the rhythm of my breathing, I get tired and I will not be able to improve my time.

For scoring myself, I think I am 5 out of 8. I have been improving and achieving some goals I have been setting up, however I should still have to get a physical strength and practice a lot by exercising if I have time than spending time with computer.

Overall, I think I did well and I am saticified with my time: 12 mins 40 (?). There was so much difference between the first day of cross country practice which was in October 3rd and the real cross coutry day.

Line graph

Today was our third time for cross country unit. The first time I ran it took 21:00, second time I ran took 27:00, and today I took 17:20. The second time I ran was the latest, because my shoe lace got untied, and it distracted me so much. I didn’t just want to stop because the shoe lace went untied, so I kept running but it started bothering me, and I was tired.

My motivation was to set up some goals and prepare for the cross country practice. Therefore, I wanted to improve and achieve to break my records and run faster.

For my goal, I decided to beat many people, at least 1/4 of the entire 7th graders. Also, I prepared good jogging shoes and I took a walk until Minatomirai and around my house, and jogged a little bit.

Overall, I think I’m getting confident, and improving my running skills. I will try my best for practice to get into the best condition to prepare for the real cross country day!