HANDBALL:
Rules:

• Playing court: the court is 20 m by 40 m. Only the goalkeeper can stand in the goal area, or 6-meter line. Players can only pass this area before the landing.
• Number of players: there are seven players in each team. Substitutes can only enter when they are changed.
• Duration of the game: the game consists of 2 parts of 30 minutes each with a break of 10 minutes
• Passive play: if your team has the ball, you have to attack and try to score goals.
• Throw-off: the team that wins in the game of the coin chooses to start the game with the ball. Each team has to be in its half of the court defending 3 meters away from the ball.
• Throw-in: when the ball goes out of the side-lines, the other team has to throw off the nearest corner.
• Free-throw: the oponent team that commits the fault has to throw the ball from the point it took place. (9-meter line)
• Goal-throw: when the ball goes out, the goalkeeper makes a goal-throw, and also when the goalkeeper takes the throw inside the goal area.
• 7 mt-throw/penalty: when the goalkeeper carries the ball from the outside to his/her own area, when a player is playing and passes the ball to the goalkeeper and he/she tauches the ball.
• 3 steps: you can only walk 3 steps after bouncing the ball.
• 3 seconds: you only have 3 seconds to shoot in the goal area.
• Not allowed rules: illegal substitution, bad behaviour, some violations, warnings...

Playing positions:

• Goalkeeper: is the player who defends the goal.
• Centre: is the player who plays defending and attacking (playmaker).
• Left and right back: they are the tallest and thickest players on the team.
• Circle runner: is the fastest player, who runs between opposites courts.
• Left and right wingers: they are the fastest players who control the sides of the court.

Techniques:

• Bounce: the ball must be moved by the action of flexion and extension of the wrist and forearm.
• Pass:1. Classic: 90º elbow at the shoulder and back                                                                                 2. Intermediate: extended elbow back to shoulder height                                                                  3. Hip: shoulder flex and swim back below the shoulder.                                                                    4. High: elbow extended backwards and raised over the shoulder.   

Systems:

• Attacking: 1) 3-3: the circle runner moves in the 6-meter line and the other players have to move the ball quickly                                                                                                                                                          2) 2-4: it is a system of 2 lines where the back players try to form a triangle.                                                                                                                                                                                                 3) Counterattack: the player who gets the ball looks up for an open mate. It could be sorted out by 2 or more players.
• Defending:1) 6-0: the objetive is avoiding easy throws to the defended goal.                                                        2) 5-1: the defenders try to protect their area with one player defending alone.                                    3) 3-3: it is used when the defense is losing the ball.                                                                             4) 1-1: it is practised by beginners. A team can play 1-1 on half of the court or on the full court, and every player defends an attacker.

PHYSICAL FITNESS:
They are factors that help you to increase your sport activities.

Physical skills
They are the components of fitness, and they are essential to improve your habilities doing sport.
There are four physical skills: speed, endurance or stamina, strength and flexibility.

Stamina or endurance
Concept:
It is a physical and mental ability to support fatigue during long efforts and improve the quick recovery capacity after the effort.

Effects:

• The aerobic endurance increases the cardiac cavity.
• The anaerobic endurance increasses the fibers of the heart muscle.
• The heart resting decreases.
• It makes new capillaries.
• It activates the whole metabolism.

Types:

1. Aerobic: is the ability in which you support long efforts with a low intensity and enough oxygen. The heart rate is between 130 and 160 pm.                                                                                                                                                      
2. Anaerobic: is the capacity to perform for as long as possible intense efforts with no oxygen. The duration will be shorter than in aerobic endurance (3 minutes).                                                                                                                         

It can be lactic or a-lactic.
          2.1. Lactic: it is between 10 seconds and 3 minutes. The intensity is high and the time is short (500 m).                                                          
          2.2. A-lactic: it is between 1 and 10 seconds. The intensity will be the highest and the time is really short. (100 m).                                                                                                                                                                                      

Systems of training:

1. Continuous running: you have to run continuously in between 20 and 40 minutes, and your heart beats must be between 140 hb per minute. 
2. Fartlek: you have to run continuously but in different sections. Your heart rate will not be regulate.
3. Interval running: you have to run continuously but doing: first lap slowly, second lap quickly, and repeating.
4. Circuit training: you have to do some consecutive exercises with obstacles.

Flexibility

Concept:

It is a physicall skill that allows us to make our body to move as much as we can.

Components:

• Muscular elasticity: is the ability of muscles to become long or short without deforming, and returning to its original form.
• Joint mobility: it is the movement of joints and it can vary in every person.

Factors:

• Gens: some people are more flexible than others by genetic characteristics.
• Sex: women are more flexible than men (usually).
• Age: the younger, the more flexibility.
• The usual type of work: the movements in our daily activities can increase or decrease our flexibility.
• The period of day: our flexibility cahnges during the day, in the morning we are less flexible than at night.
• Ambient temperature: the higher temperature, the better flexibility.
• The temperature of the muscle: the more muscle temperature, the easier to strech.
• Fatigue: it contracts the muscles and decreases stretching.
• Training: if you are trained, you will have more flexibility than another person who is untrained.

Types:

1. Active: you move your muscles.
2. Passive: an external force helps to the action.                                                                                                                                 
3. Static: no movement.                                                                                 
4. Dynamic: movement.                                                                                                     

Importance of flexibility:

   - You will perform better and easier.

     -You will improve your health: balance, elimination of postures, no arthritis, better recuperation after an activity...

MY SUMMARY ABOUT THE FIRST TERM:
WARM UP:

Concept:

It is a series of exercises that the body prepares physically and physiologically to make a more intense effort back in top condition.
It consists of : stretching (first), joint mobility (second), and games(third).
1. 2. 3.

Characteristics:

• It has to be complete, you have to work out all your body (muscles)
• It must be progressive, you have to start doing warm up slowly, but then you have to increase your intensity.
• It should be adapted to the sport you are going to practise, or the activity you are going to play.

Types:

There are two different types of warm up:

1. General warm up: you can do it for any activity you want. You have to strech all your body from the low part to the top part and doing it carefully.
2. Specific warm up: this warm up is for a particular activity or sport you are going to practise. Depending on which sport you choose, you have to give more importance to the parts of the body you are going to use more in this activity.

It helps you to...

• Prevent sports injuries.
• Improve the sports performance.

Effects:

• Your temperature will increase.
• Your heart beat will increase.
• Your respiration will be higher.
• You will get more tired.

Autonomous warm up:

You have to concentrate yourself and do the warm up as good as possible.

Resting heart rate. 

You must get up during some days and you have to take your heart rate. After these days, you will get the result of your resting heart rate.

Working heart rate and rank:
You have to substract 200 - your age and the result must be multiplying by 0.55 and 0.85. The result must be the working heart rate rank.

Systems involved during warm up:

1. Respiratory system: it allows more oxygen to blood vessels and it helps to eliminate carbon dioxide, which allows you to do more effort.
2. Cardiovascular system: it increases in heart rate, producing a btter flow of blood and it gives the muscles an amount of oxygen and other products to work better.
3. Locomotor system: muscles are prepared to support the work that your body is going to do and it also helps joint movements.
4. Nervous system: it helps our body to react to the activity we are doing.

Factors:

• Duration: when it comes short, the body temperature doesn't rise, but if it comes long, the body temperature will get you very tired.
• Intensity and progression: in the beginning, your intensity must be slow, and you have to increase it slowly, so you will never feel fatigated.
• Repetitions: we don't have to repeat each exercise so much, it is better to do various and with 5 to 10 repetitions.
• Pauses: we must have short breaks between exercises, so, our temperature will get low.

Considerations:

1. You must start with a continuous running, to increase your body temperature.
2. Mobilize different body segmentes to activate your organism.
3. Stretch.
4. Breathe.
5. Alternate muscle groups on different exercises.

TESTS:

• Stamina test: you have to run for twelve minutes without stopping, you have to run with your own rythm and try not to stop.                                                                                                                                                                                                                              
• Flexibility test: you have to sit down stretching both legs in a bank, then, relaxed, you have to stretch bot arms as far as you can, trying to touch the bank.                                                                                                                     
• Medicine ball throwing: you have to throw a ball as far as you can. It is not the same ball's weight; for men is 3 kg and for girls is 2 kg.                                                                                                                                                         

• Agility test: you have to run ten times from one cone to another (5 m) as fast as you can.                                                                          
• Forward jump: you have to jump forward as far as you can. Your feet must be together after the jump.                                                                                                                                                                                                                      
• Speed test: you have to run as fast as you can along 50 m.                                                                                                                                    
• Sit up test: you have to do all the sit ups you can in one minute. A classmate can help you holding your feet.                                                                                                                                                                                                  
• Agility circuit: uyou have to follow a circuit made by obstacles like hurdles and cones. You have to do it as fast as you can.                                                                                                                                                                               

As you can see, this is my grafic about the beats I had when I was doing these three activities;
When I was doing the continuous running method, my beat was being regulated or sometimes going down during the whole test.
When I was playing handball, my beat started in a lower than when I finished the activity.
When I was doing the interval running method, I started the first lap slowly, as in the third one, so I get a lower beat than in the second lap, because I started quickly, as in the forth one.