OZAMIS CATHEDRAL SCHOOL OF IMMACULATE CONCEPTION INC.

Archbishop Dosado Complex, Valconcha St., Aguada, Ozamiz City

SCHOOL ID 410261

Contact Number: 0998 300 2626/09664159725

Email address: [email protected]/[email protected]

DO NOT
Q3- P.E. 8 – MODULE 2 RETURN!
PRINCIPLES OF TRAINING AND EXERCISE
WITH DEVELOPING LIFESTYLE THROUGH
VOLLEYBALL SPORTS
Introduction

iSTART
To keep your body healthy and achieve physical development, you must be engaged in physical
development and physical activities.
Whether you play indoors, on the field or on a beach, sports activities are great way to stay
healthy and fit. It keeps our body systems active and burns calories and fat while having an enjoyable
activity for your family and friends.

History and Development

1. The game begins with a toss coin. The winner of the toss will select either to serve or receive first.
The loser takes the option not selected by the winner.
2. Points are gained by grounding the ball on the opponent’s court or if the other team lands the
ball outside of the boundary lines, commits a fault. Or receives a penalty.
3. A volleyball match is composed of five sets. The first team to win three sets wins the match. Each
set is played for 25 points except on the 5th set which is only played for 15 points.
4. If a score is tied at 24- all (or 14-all during the 5th set) a two –point advantage is required in order
to win the set.

iLEARN
PRINCIPLES OF TRAINING AND EXERCISE
WEIGHT MANAGEMENT
The following are the basic principles of exercises that will help us in conducting our physical
activities properly. Each of them will serve as our guide as we progress through the different stages of our
training.

1. Specificity
This is a principle that states the physical change that occur in our body is directly related to
the type of activity undertaken. The maximum gains of the exercise will be achieved if the training is
relevant and appropriate to the abilities, movements or skills aspired to be improved. For examples,
PRINCIPLES OF TRAINING AND EXERCISE IN VOLLEYBALL SPORTS
 OZAMIS CATHEDRAL SCHOOL OF IMMACULATE CONCEPTION INC.
Archbishop Dosado Complex, Valconcha St., Aguada, Ozamiz City
SCHOOL ID 410261

Contact Number: 0998 300 2626/09664159725

Email address: [email protected]/[email protected]
if you want to improve upper body strength, you must perform exercises that target the upper body;
like push-ups and pull-ups.

2. Regularity
In order to achieve the effect of the exercise, the activities must be done in a regular basis.
The exercise routine must be consistent and done on regular intervals. Doing the exercise three or
five times a week, gives the body ample time to recover and adjust to the physical changes.

3. Overload
This is exposing the body to exercise at a higher level than normal to enhance the quality of
fitness. The body is subjected to more stress making the body systems work harder. The body will
gradually adapt to these additional demands and will begin to overcome whatever stresses are placed
on it.

4. Progression
This principle is closely related to overload. This principle dictates whether the overload
should be increased or maintained. Once the overload becomes normal or easy, the body has adopted
to the higher demands imposed on it. Proper progression demands that the increase should be gradual
in order to avoid injuries during exercise.
FITT Principle is an excellent way of monitoring your exercise progressions. This
principle serves as a guide for the development of your exercise programs. The acronym stands for:
 Frequency – refers to how often the exercise is done. Intervals between exercises are
necessary to give the body ample time to recover.
 Intensity – dictates the difficulty of your exercise. Intensity determines the amount of effort
exerted in every session. Proper intensity promotes muscle development, and reduce the risk
of overtraining and injuries.
 Time - determines the duration of the exercise. Longer training time does not necessarily
mean greater benefits. The duration depends on your fitness level and the type of your
exercise.
 Type - refers to the kind of exercise do you do to achieve your fitness goals. The type of
exercise will determine the results of your workout.

5. Reversibility
The progress that were achieved are lost if the exercise program is stopped. The exercise
should be continued in order to avoid losing the benefits that were gained in the duration of the
exercise program.

PRINCIPLES OF TRAINING AND EXERCISE IN VOLLEYBALL SPORTS

 OZAMIS CATHEDRAL SCHOOL OF IMMACULATE CONCEPTION INC.
Archbishop Dosado Complex, Valconcha St., Aguada, Ozamiz City
SCHOOL ID 410261

Contact Number: 0998 300 2626/09664159725

Email address: [email protected]/[email protected]

VOLLEYBALL GAME
History and Development
The game was first developed by William G. Morgan in 1895 in Holyoke, Massachusetts. As
director of Physical Education at YMCA, he wanted to have an indoor game less vigorous than basketball.
Inspired by the game of tennis, Morgan decided to place a net higher than the average height of a person and
called the game Mintonette.
In 1896, Alfred Halstead suggested to change the name of the game to Volleyball in order to
describe the motion of the ball during the game. In 1916, the offensive action of the set and spike was
developed in the Philippines.

Facilities and Equipment

COURT
The game is played in a court measuring 9 meters wide and 18 meters long divided by a line at the
center. A line is drawn on both sides of the court, 3 meters from the center divides each side into the front
zone and back zone. The open space at the end line is designated as the service area.
THE NET
The net is placed vertically over the center line with the top measuring 2.43 meters for men and
2.24 meters for women.
THE BALL
The ball is spherical in shape, made of flexible leather or synthetic leather with a circumference of
65-67cm and weight of 260-280g.

PRINCIPLES OF TRAINING AND EXERCISE IN VOLLEYBALL SPORTS

 OZAMIS CATHEDRAL SCHOOL OF IMMACULATE CONCEPTION INC.
Archbishop Dosado Complex, Valconcha St., Aguada, Ozamiz City
SCHOOL ID 410261

Contact Number: 0998 300 2626/09664159725

Email address: [email protected]/[email protected]

SKILLS
A. SERVING
This skill is used to start the game or continue it after a point has been made.

There are two types of service, the underhand and overhead serve.
 Underhand Serve – The underhand serve emphasizes the idea that the ball is hit from below.
The ball must be tossed a little to avoid hitting it with both hands; otherwise it becomes a fault. The
ball must be hit with force so that it goes over the net and lands on the other side of the court.
 Overhead Serve – This is hitting the ball from above at a level higher than the head. Toss the
ball up while pulling your right arm at the same time. Swing your right arm forward and hit the ball
using the palm of your hand. Take a look at the illustration to guide you on how execute this skill.
B. Receive and Pass

Receiving involves returning a ball that came from a serve, spike, or any type of hit from
the other side of the court. Passing involves deflecting the ball towards the direction of your
teammate. A player is not allowed to catch or hold the ball. Receiving and passing is done simultaneously by
using your arms as a platform for the ball. Having a strong and steady platform is essential for this skill.

C.Dig Pass

Executing a dig pass involves coordination of your upper and lower body. You must have a good
base to maintain your balance and proper arm position in order to receive and pass the ball properly.

Stance – to execute the skill properly, it is important to observe proper stance in order to maintain balance
while playing. The body is bent forward, knees bent and the weight of your body is placed on the balls of
your feet.

Arm Position – Extend your arms forward with the hands clasped together making the forearms parallel.
The ball is contacted with the forearm deflecting it forward or upward.

D.Set
Setting is a skill may lead to a set up for an attack. The set requires good ball control
in order to make the following spike successful. Using the same stance as passing but this
time the body is kept straight and relaxed the arms are raised above the forehead with the elbows bent.
The ball is tossed up high using fingers. It is important to not let the ball rest in your fingers or contracting it
twice while executing the set.

PRINCIPLES OF TRAINING AND EXERCISE IN VOLLEYBALL SPORTS

 OZAMIS CATHEDRAL SCHOOL OF IMMACULATE CONCEPTION INC.
Archbishop Dosado Complex, Valconcha St., Aguada, Ozamiz City
SCHOOL ID 410261

Contact Number: 0998 300 2626/09664159725

Email address: [email protected]/[email protected]
E. Spike
The spike is an effective skill and very difficult to return. The placement of the ball is a key
factor that is why this skill works together with the set. It can either be hard or soft.
There are several ways on how to approach the ball for a spike:
(1) You can jump straight up;
(2) Run towards the ball;
(3) Take one or two steps toward where the setter will place the ball.
After the approach, bend your knees and jump upward towards the ball. Raise both
arms with the hitting arm bent at the elbow and pulled back behind the shoulder. Swing your hitting
arm forward to hit the ball with an overhead stroke. Take note that you should not touch any part of
the net as you perform this skill.

F. Blocking

This spike is defensive effort performed by two or three members of the team in
order to deflect a ball coming from spike. The skill requires proper timing to
effectively anticipate the spike. It also involves coordination with one or two of
your teammates so that your team will have a higher chance of blocking the spike. The
blockers stand near the net jumps high with arms raised above the net. Be careful not to touch the net as
you perform the block.

PRINCIPLES OF TRAINING AND EXERCISE IN VOLLEYBALL SPORTS