Sports Conditioning Unit 1

In volleyball, a team can hit the ball a maximum of three times when it is on their side of the net. This is known as the three-hit rule. The first hit is typically a pass or a set, the second hit is usually a set or an attack, and the third hit is usually an attack or a block. After the third hit, the ball must be sent over the net to the opposing team's side.

If two or more players make contact with the ball simultaneously, it is considered one hit and the players involved may not participate in the next play.

When serving, it is important to remain behind the service line until contact with the ball has been made. This rule ensures that the server does not gain an unfair advantage by moving closer to the net before hitting the ball. By staying behind the service line, the server maintains a fair distance from the net and follows the proper protocol for serving in the game.

The correct answer is A and B. Stepping on or over the line on a serve and carrying, palming or throwing the ball are basic violations during a game of volleyball. Stepping on or over the line on a serve is a fault because the server must stay behind the end line until after contacting the ball. Carrying, palming or throwing the ball is also a fault because the ball must be cleanly hit and not held or thrown. These violations result in the loss of a point or a side-out for the opposing team.

The statement is false because a team does not rotate counter or anti-clockwise after a side out or when they win the point. In volleyball, teams rotate clockwise after winning a rally and earning the right to serve. This rotation ensures that each player gets a chance to serve and play in different positions on the court.

When performing the bench press, it is important to keep your back on the bench to maintain stability and prevent injury. Exhaling on contraction helps to engage the core muscles and provide additional strength during the lift. Having a spotter is crucial for safety, as they can assist in case the weight becomes too heavy or help rack the barbell after completing the set.

The lat pulldown exercise primarily targets the Latissimus Dorsi, which is the largest muscle in the back. It is responsible for pulling the arms down towards the body. The Teres Major and Teres Minor are also involved in this exercise, as they assist in the movement of the arms. The Biceps, located in the front of the upper arm, are also engaged as they help to flex the elbow joint during the lat pulldown. Therefore, the correct answer is Biceps, Teres Major/Minor, Latissimus Dorsi.

Performing repetitions of 10-15 with little rest between lifts is a strategy commonly used to maximize muscular endurance. This approach helps to improve the ability of the muscles to sustain repeated contractions over an extended period of time. By performing higher repetitions and minimizing rest, the muscles are continuously challenged and forced to adapt to the increased workload. This type of training is particularly beneficial for activities that require prolonged muscle exertion, such as endurance sports or activities with repetitive movements.

The indoor volleyball court is 9 meters wide and 18 meters long, which is equivalent to 30 feet wide and 60 feet long.

Heart rate reserve is one component of the Karvonen formula used to calculate the target heart rate. It is the difference between the maximum heart rate and the resting heart rate. This component takes into account the individual's resting heart rate, which varies among individuals, and provides a more accurate target heart rate range for exercise intensity. By using the heart rate reserve in the formula, individuals can personalize their target heart rate to achieve optimal cardiovascular fitness and avoid overexertion during workouts.

During strength training, your muscles are torn or damaged due to the stress placed on them. This tearing of muscle fibers is a normal part of the muscle-building process. However, the majority of muscle growth occurs during the recovery phase, particularly when you are sleeping. During sleep, the body initiates the repair process, where the damaged muscle fibers are rebuilt and strengthened, resulting in muscle growth and increased strength. Therefore, tearing occurs during strength training, but the actual growth and repair of muscles happen during sleep.

The knee extension machine primarily targets the quadriceps muscles, not the hamstring and soleus. The quadriceps muscles are located on the front of the thigh and are responsible for extending the knee joint. The hamstring muscles, on the other hand, are located on the back of the thigh and are responsible for flexing the knee joint. The soleus muscle is located in the calf and is responsible for plantar flexion of the foot. Therefore, the statement that the knee extension machine works the hamstring and soleus is incorrect.

The correct answer is rectus femoris, vastus medialis, intermedius, lateralis. These four muscles are all part of the quadriceps muscle group located in the front of the thigh. The rectus femoris is the largest and most superficial muscle of the group, while the vastus medialis, intermedius, and lateralis are deeper muscles that work together to extend the leg at the knee joint. These muscles are important for activities such as walking, running, and jumping.

The three anatomical planes in relation to movement of the body are transverse, frontal, and sagittal. The transverse plane divides the body into upper and lower sections, the frontal plane divides the body into front and back sections, and the sagittal plane divides the body into left and right sections. These planes are used to describe the different movements and positions of the body in anatomical terms.

The statement is false because an "Ace" in sports, particularly in tennis and volleyball, refers to a serve that is not touched by the opposing team and results in a point for the server. It does not involve the ball being hit out of play.