PHYSICAL

EDUCATION

Fritz Ivan T. Jacob

STEM XI – FERMI
 The FITT principle is used to guide the development of unique and
bespoke fitness plans that cater for an individual’s specific needs.

MY VOLLEYBALL TRAINING PROGRAM

Frequency intensity time type
Jogging,
Running,
Monday 4 times a week moderate 30-40 mins Stretching

tuesday REST DAY REST DAY REST DAY REST DAY

Running,
Push-ups,
wednesday 5 times a week vigorous 20-30 mins Jumping

Walking,
Stretching,
thursday 3 times a week moderate 30-40 mins Jogging

friday REST DAY REST DAY REST DAY REST DAY

Sprinting,
Squats,
saturday 5 times a week vigorous 20-30 mins Jumping

Jogging,
Sit-ups,
sunday 3 times a week moderate 30-40 mins Stretching
2. Skeletal and Muscular parts that move during physical
activity are the following:
Femur Fibula
Biceps Carpals
Humerus Metacarpals
Patella Radius
Tibia Ulna
Tarsals Metatarsals

Upper Body Joints

All the interaction with the volleyball itself requires some
movement from your shoulder joint, whether you're serving, setting,
passing or spiking it. Your elbow joints lock or bend depending on which
way you're trying to hit the ball. The wrist joints play a part, too, flexing
or bracing to serve, receive a serve, pass the ball to a team member or
block a spike.

Lower Body Joints

You'll do a lot of running and jumping during a game of volleyball.
Flexible ankles help you to pivot and turn quickly without incurring an
injury. Running also requires flexible and limber hips, knees and ankle
joints to pick up your legs and put them down where you want them. When
you crouch down to explode upward and spike the ball, those same lower
body joints are called into action.

Upper Body Muscles

Your upper body is where a lot of essential volleyball action happens.
Your biceps and forearms engage to move your arms during any ball-
hitting action like the serve or receiving, setting, passing and spiking. Your
chest engages during forceful forward and upward arm movements. With
the full range of motion your arms go through in a game, the fact that you
engage your shoulder muscles is no surprise. They even work with your
back muscles to keep your arms from moving back when blocking a ball.
Strong back muscles, such as the scapular stabilizers around your
shoulder blades, help with arm movement and stabilization, and the
latissimus dorsi muscles, which run down your back from just below the
shoulder blades to your waist, are useful for stabilizing in addition to
moving your upper body.

Leg Muscles
Your leg muscles are your foundation when you play volleyball. You'll
recruit all of them at one point or another during the game. Your calves,
quadriceps, hamstrings, glutes and hip flexors are all essential for
running, but they also play a vital part in quick, explosive jumps. Strong
leg muscles give you the power you need to elevate your jumps for
effective jump serves, setting, spiking and blocking.

3. How does that particular body part move when Running?

Passing? Serving? Blocking? Tossing?

Volleyball is a competitive sport that involves many plays and utilizes many body
parts, both directly and indirectly. Volleyball players are encouraged to wear protective
equipment, such as kneepads, as well as proper athletic wear to reduce the risk of
injury. Speak to your coach if you require athletic tape or other forms of protective gear
prior to a game.

Legs
Volleyball players must anticipate their opponent’s moves as well as help
their teammates. Once the ball is served, volleyball players use their legs to
scramble to prevent the other team from scoring. Volleyball players also might
jump to serve, block or pass the ball to their teammates. Volleyball players also
might fall onto their knees to keep the ball from hitting the ground or sand.
Having strong legs helps improve your blocking techniques and helps prevent
overuse injuries.

Core
Volleyball involves a lot of movement, power, strength, balance and
coordination. It also involves the use of core muscles, including your
abdominals and back. These muscles work indirectly with your hitting and
blocking power, and help keep your body stable as you run around the court or
sand. Volleyball players also use their hips to help transfer power as well as
move them to wherever they need to go to hit or block the ball.

Hands and Arms

Whether it’s serving, blocking or setting the ball, playing volleyball
involves the hands and arms. Volleyball players even use hand signals to
communicate with one another. Volleyball players use their hands to block,
bump, serve, set, dig and attack the volleyball, as well as pass and tip the ball
over the net. Each team is allowed to touch the ball three times. In indoor
volleyball, one player can block the ball, then hit it again — a block doesn’t
count as a hit — but players may never otherwise touch the ball twice in a row.

Other Considerations
Other body parts that are involved in volleyball include the shoulders,
chest and glutes. To prevent strains, sprains and other forms of injury, spend a
few minutes performing warm-up and cool-down stretches. Wear proper
athletic gear and eat a healthy, well-balanced diet. When conditioning for
volleyball, make sure your cardio and strength training focus on all major
muscle groups. This will help prevent unbalanced muscle growth.