Part 1: Voley rules
1- A set (except the decisive 5th set) is won by
the team that first scores 25 points with a minimum advantage of two. In case
of a 24-24 draw, the game continues until a two-point advantage is achieved
(26-24, 27-25, etc.).
2- The match is won by the team that manages to
win three sets.
3- There must always be six players in play per
team.
4- When the receiving team gains the right to
take off, its players rotate a position clockwise. The order of rotation must
be maintained throughout the set. When starting a new set, players can adopt
the distribution they want.
5- The ball is "inside" when the
contact of the ball with the ground occurs within the field including the
delimitation lines. The ball is "outside" when the contact of the
ball with the ground occurs completely outside the boundary lines.
6- Each team must play within their own field,
hitting 3 times or less. The ball can, however, be recovered from beyond its
field.
7- The ball can touch any part of the body (head,
foot, etc.). It must be hit, not held and / or thrown.
8- A ball that crosses the net can touch it. Also
if it is the serve.
9- At the time of the service hit, or take off
for a suspended service, the server must not touch the court (including the
baseline). It is forbidden to block the opponent's serve.
10- If two or more fouls are committed
simultaneously by the two opponents, a double foul is committed and the play is
repeated.
2. Nutrition concepts:
1-Diet: A diet
is all the different types of food and drink that a person consumes.
2-Food: Food is
any substance containing nutrients that can be taken into our body system.
3-Nutrients: A
nutrient is the material needed by the cells of an organism to produce the
energy used in the functions of growth, repair and reproduction, metabolism,
among others. Nutrients are chemical substances in our food. The main nutrients are:
carbohydrates, fats, proteins, minerals, vitamins.
3.1 Functions: Nutrients have a
role in:
- providing energy
- repair and ensures normal body functions
- supports growth.
4-Carbohydrates:
Carbohydrates supply the body with the energy it needs to function.
Chemical compound formed by carbon, hydrogen and
oxygen. They are present in foods in different forms and percentages: complex
carbohydrates (cereals, pulses, potato, etc.) and simple carbohydrates or
sugars (honey, fruit, milk, etc.). They provide energy to the body.
4.1-Types: Carbohydrates
are divided into two groups-simple carbohydrates and complex carbohydrates. Simple
carbohydrates, sometimes
called simple sugars, include fructose (fruit sugar), sucrose (table sugar),
and lactose (milk sugar), as well as several other sugars. Fruits are one of
the richest natural sources of simple carbohydrates. Complex carbohydrates are also made up of sugars, but the
sugar molecules are strung.
5. Fats:
Fat
is a lipid material of various types and characteristics, present almost
exclusively in animal organisms.
Fat is characterized by being composed of fatty acids and glycerin. Fats are composed of building blocks called fatty
acids. There are three major categories of fatty acids-saturated,
polyunsaturated, and monounsaturated. These classifications are based on the
number of hydrogen atoms in the chemical structure of a given molecule of fatty
acid.
5.1 Saturated fatty acids are found primarily
in animal products, including dairy items, such as whole milk, cream, and
cheese. The liver uses saturated fats to manufacture
cholesterol. Therefore, excessive dietary intake of saturated fats can
significantly raise the blood cholesterol level, especially the level of
low-density lipoproteins (LDLs), or "bad
cholesterol. ".
5.2 Polyunsaturated fatty acids are found in greatest abundance in corn, soybean, safflower, and
sunflower oils. Certain fish oils are also high in polyunsaturated fats. Unlike
the saturated fats, polyunsaturated fats may actually lower your total blood
cholesterol level. In doing so, however, large amounts of polyunsaturated fats
also have a tendency to reduce your high-density lipoproteins (HDLs)-your .good cholesterol."
5.3 Monounsaturated fatty acids are found mostly in vegetable and nut oils such as olive, peanut, and
canola. These fats appear to reduce
blood levels of LDLs without affecting HDLs in any way. However, this
positive impact upon LDL cholesterol is relatively modest.
6.
Protein:
Protein is important for the growth and repair of the body’s
cells and for building muscle. It can also be used to provide energy.
Dietary recommendations
20% Breakfast
10% Mid Morning Snack
35% Lunch
10% Afternoon snack
25% Dinner
In a diet of 2000 kilocalories
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Recommended for a daily diet of 2000 kcal
amount .
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Recommended
for adults
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Energy
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2000 kcal amount
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Total fat
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No more than
70 g
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Saturated fats
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No more than
20 g
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Carbohydrates
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270 g
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Total sugar
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No more than
90 g
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Protein
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50 g
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Fiber
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At least 25 g
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Salt
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No more than
2.4 g
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Metabolic
basal rate, IMC, IWH
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IMC: Indicate our basic rate of health.
Weight(kg) / height (m)
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ICC: Acurate indicator of the relation
Waist (cm) / hip (cm)
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BMI
Situation
Less than 18,5
Underweight
18,5 – 24,9
Normal
25 – 26,9
Overweight
grade 1
27 – 29,9
Overweight
grade 2
30-34,9
Obesity grade 1
35-39,9
Obesity grade 2
40-49,9
Obesity grade
3
More than 50
Obesity grade 4
Underweigth---Usual--- Overweight
IWH men: 0,78-0,94.
IWH women: 0,71-0,84
Basal metabolic rate is the amount of energy expressed in calories that a person needs to keep your body function and rest.
RMB : Men : Men = 66.473 + [ 13,752 x weight in kg] + [ 5.0033 x height in cm] - [ 6,755 x age ] = ____________ kilocalories daily .
RMB Women :
Women = 655,1 + [ 9,463 x weight in kg] + [ 1.8496 x height in cm] - [ 4.6756 x
age ] = _____________ kilocalories daily .
Daily
nutritional needs :
Total Kcal :
HC complex __________ _________ 60%
Sugar:
____________ Less than 10% Unsaturated fats ________ 20%
Saturated
Fats:___________ Less than 5% Proteins _______ 15%
*
kilocalories ingested - ( + RMB burned kilocalories ) = calorie Balance
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Moment of the day
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Food
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Amount
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Kilocalories
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HC complex
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HC simple, sugar
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Fat Unsat.
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Fat Sat.
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Proteins
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Break-
Fast
(25%)
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Snack (10%)
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Food
(35%)
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Afternoon
Snack
(10%)
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Dinner
(20%)
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Totals
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