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NOTES
BY
PHYSICAL EDUCATION
FITNESS I
1st E.S.O.
IES ZURBARÁN
NAVALMORAL DE LA MATA
YEAR 2012/2013
DEPARTAMENT OF PHYSICAL EDUCATION
Teacher:
Jordi Cacho García-Gil
Notes by Physical Education
Year 2012 / 2013
1st ESO
TABLE OF CONTENTS
1.
THE WARM-UP (pag: 3)
2.
THE BASIC PHYSICAL ABILITIES (pag: 4)
A.
B.
C.
D.
ENDURANCE (pag: 5)
STRENGTH (pag: 6)
SPEED (pag: 7)
FLEXIBILITY (pag: 8)
3.
APPENDICES (pag: 9)
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Notes by Physical Education
1st ESO
Year 2012 / 2013
THE WARM-UP
1.
Introduction
The warm-up is an important part of any physical activity
session. It is not recommended to do any physical activity
without doing a warm-up first.
2.
Concept
The warm-up is a series of exercises that are carried out
previous to all physical activities, with the aim of preparing
the body for a maximum performance.
The objectives of carrying out a warm-up are mainly:
1. To prevent injuries
2. To prepare the person physically and mentally for more intense activity.
3.

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Benefits of a Warm-Up
Conditioning of the Cardiovascular System: Your heart rate increases.
Conditioning of the Respiratory System: More oxygen.
Conditioning of the Locomotive System: More co-ordination of movement
Conditioning of the Nervous System: improves our capability of attention, reaction and
analysis of movements.
4.
Types of Warm-Up
General: The largest muscle groups are worked on, and it can be done before any physical
activity.
Local/Specific: Centred on one particular area and/or with actions similar to the activity to
be carried out later.
5.
Parts of the Warm-Up
VOCABULARY
 1st part: Cardiovascular Activation: A brief aerobic jog, no more
Warm-up: calentamiento.
than 5 minutes long, and not to rise above 130 heartbeats per Carried out: realizadas.
Aim: objetivo, fin.
minute.
Performance: rendimiento.
 2nd part: Stretches: General and/or specific flexibility Injuries: lesiones.
Heart rate: ritmo cardiaco.
exercises for the later activity, but with less intensity.
Increase: incrementar.
 3rd part: Movement of the Joints: Following an order of up- Improve: mejorar.
down or vice-versa, and being able to mix it with jogging or Jog: trote.
Stretches: Estiramientos.
running (like coordination-training).
Less: menos.
Joint: articulación.
 4th part: Games: Playful activities and/or sprints.
Mix: combinar.
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THE BASIC PHYSICAL ABILITIES
The basic physical abilities are four: Endurance, Strength, Speed and Flexibility.
The fitness of “lynx Toribio” is based in this 4 abilities, like
the four legs of a table
If one of them is shorter, the table will drop.
The evolution of each ability is similar and different:
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A.- ENDURANCE
1.
Concept
The ability to carry out an effort of low - or mediumintensity during a long period of time, with enough oxygen.
2.
Benefits of Endurance Work in the body.
With aerobic training, you can increase the size of the heart. Resting heart rate decreases
and your pulmonary capacity increases.
3.
Training Systems for Developing Endurance.
Continuous Running, Fartlek, Total Training, Cross-Walk, Aerobics, Interval Training or
Circuit training are some examples.
4. Evaluation.
Some tests are: Kilometer test, Cooper test, “Course navette” test or Ruffier test.
5.
How to feel your heartbeats.
You can feel your heartbeats on the neck, on the wrist or on the chest. We measure in
beats per minute. If you count it during 6 seconds, you must multiply by 10.
VOCABULARY
Endurance: resistencia.
Ability: capacidad.
Carry out: realizar.
Effort: esfuerzo.
Enough: suficiente.
Size: tamaño.
Resting heart rate: frecuencia en reposo.
Decrease: disminuir.
Continuos running: Carrera continua.
Total training: entrenamiento total.
Cross walk: cross-paseo.
Hearts beats: pulsaciones, latidos.
Wrist muñeca.
Chest: pecho
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B. STRENGTH
1. Definition.
The ability of an individual to oppose and/or defeat a resistance through muscular
contractions.
2. Positive Effects of Strength Training.
1 – Increases the thickness of the muscles (hypertrophy), and therefore the strength.
2 – Improves the adoption of adequate posture.
3 – Favours the loss of body fat.
3. Systems of Strength Training.
 Natural exercises :climbing, suspensions, pushes, pulls, ropes, monkey bars,
stairs…usual in school gyms.
 Self-load: working with one’s own body weight.
 Pairs: helper, opposition, overload, fights and pushes.
 Medicinal ball, Multi-jumps: successive repetition of the same jump or of a pair of
jumps. Weights: in school versions, dumbbells made with water bottles filled with
sand.
 Rubbers or Circuit.
4. Evaluation
The most common tests for measuring strength in school are:
Flexion of the Arm Test, Long Jump Test, Vertical Jump Test,
Throwing a medicinal ball Test, Bent Knee Sit-Up Test -1 minute.
VOCABULARY
Strenght: Fuerza.
Defeat: vencer.
Through: a través de, por medio de.
Thickneess: grosor.
Loss: pérdida.
Self-load: Autocarga.
Jump: salto.
Weights: pesas.
Rubber bands: gomas.
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C. SPEED
1. Concept.
Speed is the ability to cover a distance or perform a movement in the least
amount of time possible.
2. Types.
 Reaction Speed: is the capacity to respond or act on a stimulus in the least amount of
time possible.
 Speed of Movement: is the capacity which allows us to cover a determined space in the
least amount of time possible. It depends on two fundamental elements:
 Amplitude (the stride of a runner, the stroke of a swimmer, the peddling of a
cyclist): the distance covered in each movement.
 Frequency (the stride of a runner, the stroke of a swimmer, the peddling of a
cyclist): the number of movements carried out per unit of time.
3. Measures to develop speed:
 Reaction games, chasing and catching (like Tag).
 Starting from any position.
 Exercises to improve technique progressive increase in speed.
 Skipping and various jumps.
 Slopes (going upwards to improve the extent of strides and downwards to increase the
frequency of strides).
 Working on flexibility and the extent of movements
4. Evaluation
Some test are: 40 metre Sprint Test, 50 metre Test, Plate
Tapping Test, The 10 times 5 Test or test of the obstacles.
VOCABULARY
Speed: velocidad.
Cover: cubrir.
The least amount: la menor cantidad.
Allow: permitir.
Stride: zancada.
Stroke: brazada.
Slope: cuesta.
Extent: amplitud.
Upwards: hacia arriba.
Downwards: hacia abajo.
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D. FLEXIBILITY
1. Concept
This ability is based on the mobility of the joints, the extension
and the elasticity of the muscles. Flexibility is the range of
movement across a joint. Therefore, the degree of a person’s
flexibility depends on 2 factors:
 Muscular elasticity: the ability of the muscle to lengthen and
shorten without deforming and being able to return to its
original form.
 Joint Mobility: the degree of movement that each joint has, and that varies within
each joint and each person.
2. Factors which Influence Flexibility
1 – Genes: since from birth some people are more flexible than others
2 – Sex: girls are more flexible than boys.
3 – Age: the younger one is, the more flexible they are.
4 -The time of the day: in the morning, it is minimal, and then it increases as the hours pass
by, and it decreases again at the end of the day.
5 – Temperature: it is harder to carry out a range of movements in lower temperatures.
6 – Training: a person that trains this ability will obtain a better range of movements than
someone who doesn’t train.
3. Methods of Training Flexibility
 Active Method: one reaches for the desired position by themselves, without the help of
inertia, apparatus or the help of a partner. The position has to be maintained between 15
and 30 seconds, and each exercise should be repeated between 3 and 5 times.
 Passive Method: one reaches for the desired position with the help of a partner or an
apparatus, reaching positions which would be impossible any other way. The position
should be maintained between 15 and 30 seconds, and each exercise should be repeated
between 3 and 5 times.
4. Evaluation
VOCABULARY
Some test are: The Deep Bending of the Trunk Test or The Sit- Joint: articulación.
Range: ámbito, alcance.
and-Reach Test:
Lengthen: alargarse.
Shorten: acortarse.
Degree: grado.
Birth: nacimiento.
Harder: más dificil.
Low: bajo.
Train: entrenar.
Reach for: alcanzar.
Without: sin.
Partner: compañero.
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APPENDICES
MAIN MUSCLE.
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THE HUMAN BODY
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BASIC GUIDE OF FLEXIBILITY EXERCISES
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FIND YOUR HEART ACTIVITY ZONE
1º) Write three different ways of feeling your pulse:
2º) Let´s do some different physical activities.
0. Feel your pulse at rest
_______bpm.
1. Walk fast for 1 min.
_______bpm.
2. Jog for 1 min.
_______bpm.
3. Do 20 half-knee bends
_______bpm.
4. Jump on the spot 20 times
_______bpm.
5. Sprint 50 metres
_______bpm.
6. Chase a partner (when you hear
1, 1 is the chaser & 2 the runner) _______bpm.
7. 1 on 1 judo
_______bpm.
8. 1 on 1 basketball
_______bpm.
3) Do a graphic similar to this:
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1st ESO
Year 2012 / 2013
MY PHYSIOLOGICAL ABILITY
THE RUFFIER DICKSON TEST
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Feel your pulse at rest. (P1).
Perform 30 squats in 45 seconds.
Feel your pulse when you finish (P2).
Feel your pulse one minute after (P3).
MY PHYSIOLOGICAL ABILTY IS:
(P1 + P2 + P3) - 200
=
10
SCORE
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
Department of Physical Education
0 OR LESS……………….. LIKE A BULL.
2-3…………………………….VERY GOOD.
4-5……………………………. GOOD.
6-7…………………………… NORMAL.
8-10…………………………. REGULAR.
10 OR MORE………….. LIKE A PIG, YOU HAVE TO WORK.
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WARM-UP
1. Vocabulary. Write the Spanish translations to the following English expressions.
warm-up
heart rate
physical ability
injury
damage
muscle
articulaciones
mejorar
músculo
física
realizar
ritmo cardíaco
performance
increase
need
carry out
joints
jog
manner
improve
stretches
calentamiento
dañar
trotar
rendimiento
necesitar
aumentar
modo
estiramientos
lesión capacidad
2. Explain what a warm- up is.
3. Warm-up exercises. Match the Spanish translations to these warm-up exercises.
SKIP
KNEE LIFTS
SIDE STEPS
TRUNK TWISTS
ARM CIRCLES
SQUAT
BUM KICKS
HOP
RUN BACKWARDS
SPRINT
ARMS SWINGS
saltar a la pata coja / torsiones de tronco / agacharse / desplazamiento lateral / elevación de rodillas
trotar a saltitos / correr de espaldas / circunvalaciones de brazos / esprintar / elevación de talones/
balanceos de brazos.
5. Describe a specific warm-up that you did in class (football or basketball).
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1st ESO
PHISICAL EDUCATION VOCABULARY
ARM CIRCLES: circunvalaciones de brazos
ARM SWINGS: balanceos de brazos
BASIC PHYSICAL ABILITIES: capacidades físicas
básicas
BACKWARD(S): hacia atrás
BEATS PER MINUTE (bpm): pulsaciones por
minuto
BEND: flexionar, doblar
BLOOD: sangre
BONE: hueso
BOUNCE: botar
BREATHING RATE: frecuencia respiratoria
BUM KICKS: elevación de talones
BUMP: pase de antebrazos (en voleibol)
CATCH: atrapar, coger, pillar
CLEAR: globo, aclarado (golpe de raqueta)
CRAMP: calambre, tirón.
CROSS-OVER STEPS: desplazamiento lateral
cruzando los pies
CONTINUOUS RUNNING: carrera continua
COURT: pista, cancha, terreno de juego
DRIBBLE: regatear; botar.
END LINE: línea de fondo
ENDURANCE: resistencia
FLEX: flexionar
FENCE: vallado, alambrada
FINGERPADS: yemas de los dedos
FITNESS: condición física
FOREHAND STROKE: golpe de derecha
FORWARD(S): hacia delante
GRIP: empuñadura, agarre
GROUND: piso, suelo, terreno
HEALTH: salud
HEART RATE: frecuencia cardíaca, ritmo cardíaco
HIT: dar un golpe en, golpear
HOLD: asir, agarrar; mantener
HOP: saltar a la pata coja
INJURY: lesión
JOG: correr al trote
JOINT: articulación
JUMP: saltar
KICK: dar con el pie, patear
KNEE LIFTS: elevaciones de rodilla
LAP: vuelta (a una pista, circuito…)
LAY-UP: entrada (a canasta)
LEAN: inclinar(se)
LINE: fila, hilera. “In a line”: en fila.
LOWER: bajar
MATCH: partido
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MUSCLE: músculo
NET: red
PACE: paso, ritmo
PARTNER: compañero/a, pareja
PIGGY IN THE MIDDLE: un “mareo”
PULL: tirar (de algo)
PULSE RATE: pulsaciones
PUSH: empujar
PUSH-UPS: flexiones de brazos
RACE: carrera
RAISE: levantar, subir
RECEIVER: receptor
RECOVERY: recuperación
READY POSITION: posición de inicio
RELAX: descansar, relajar(se)
RELAYS: relevos
RESTING HEART RATE: frecuencia cardíaca en
reposo
RING: corro
SCORE: marcador, puntuación
SET: pase de dedos (en voleibol)
SIDE STEPS: desplazamiento lateral
SIDELINE: línea lateral
SIT-UPS: abdominales
SKIP: trotar a saltitos
SKIPPING ROPE: comba
SHOOT: disparar, lanzar (a canasta)
SHOT: golpe, tiro, disparo (en sentido deportivo)
SPEED: velocidad
SPRAIN: esguince. Sprained/ twisted ankle:
esguince de tobillo
SPRINT: esprintar, correr a toda velocidad
SQUATS: sentadillas
STEP: paso; dar un paso
STIFF: agujetas. “To have a stiff leg.”
STRENGTH: fuerza
STRETCHES: estiramientos
TAG: pilla-pilla
THROW: tirar, lanzar, arrojar
TO AND FRO (=BACK AND FORTH): de uno a
otro. Pass the ball to and fro
TOUCH: tocar
TRACK: pista (de atletismo)
TRAIN: entrenar
TRUNK TWISTS: torsiones de tronco
UNDERHAND: por bajo, de/desde abajo (referido a
pases o golpes)
WARM-UP: calentamiento
YOU ARE IT: Tú la picas.
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HEALTH HABITS AND PHYSICAL ACTIVITY
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READINGS
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