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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) Department of Physical Education 2 IES” ZURBARÁN” 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. 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. Department of Physical Education 3 IES” ZURBARÁN” Notes by Physical Education 1st ESO Year 2012 / 2013 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: Department of Physical Education 4 IES” ZURBARÁN” Notes by Physical Education 1st ESO Year 2012 / 2013 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 Department of Physical Education 5 IES” ZURBARÁN” Notes by Physical Education 1st ESO Year 2012 / 2013 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. Department of Physical Education 6 IES” ZURBARÁN” Notes by Physical Education 1st ESO Year 2012 / 2013 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. Department of Physical Education 7 IES” ZURBARÁN” Notes by Physical Education 1st ESO Year 2012 / 2013 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. Department of Physical Education 8 IES” ZURBARÁN” Notes by Physical Education Year 2012 / 2013 1st ESO APPENDICES MAIN MUSCLE. Department of Physical Education 9 IES” ZURBARÁN” Notes by Physical Education Year 2012 / 2013 1st ESO THE HUMAN BODY Department of Physical Education 10 IES” ZURBARÁN” Notes by Physical Education Year 2012 / 2013 1st ESO BASIC GUIDE OF FLEXIBILITY EXERCISES Department of Physical Education 11 IES” ZURBARÁN” Notes by Physical Education Year 2012 / 2013 1st ESO 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: Department of Physical Education 12 IES” ZURBARÁN” Notes by Physical Education 1st ESO Year 2012 / 2013 MY PHYSIOLOGICAL ABILITY THE RUFFIER DICKSON TEST 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 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. 13 IES” ZURBARÁN” Notes by Physical Education 1st ESO Year 2012 / 2013 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). Department of Physical Education 14 IES” ZURBARÁN” Notes by Physical Education Year 2012 / 2013 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 Department of Physical Education 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. 15 IES” ZURBARÁN” Notes by Physical Education Year 2012 / 2013 1st ESO HEALTH HABITS AND PHYSICAL ACTIVITY Department of Physical Education 16 IES” ZURBARÁN” Notes by Physical Education Department of Physical Education Year 2012 / 2013 17 1st ESO IES” ZURBARÁN” Notes by Physical Education Year 2012 / 2013 1st ESO READINGS Department of Physical Education 18 IES” ZURBARÁN” Notes by Physical Education Department of Physical Education Year 2012 / 2013 19 1st ESO IES” ZURBARÁN” Notes by Physical Education Department of Physical Education Year 2012 / 2013 20 1st ESO IES” ZURBARÁN” Notes by Physical Education Department of Physical Education Year 2012 / 2013 21 1st ESO IES” ZURBARÁN”