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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

Department of Physical Education 2 IES” ZURBARÁN”

TABLE OF CONTENTS

1. THE WARM-UP (pag: 3)

2. THE BASIC PHYSICAL ABILITIES (pag: 4)

A. ENDURANCE (pag: 5)

B. STRENGTH (pag: 6)

C. SPEED (pag: 7)

D. FLEXIBILITY (pag: 8)

3. APPENDICES (pag: 9)



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

1st part: Cardiovascular Activation: A brief aerobic jog, no more

than 5 minutes long, and not to rise above 130 heartbeats per

minute.

2nd part: Stretches: General and/or specific flexibility

exercises for the later activity, but with less intensity.

3rd part: Movement of the Joints: Following an order of up-

down or vice-versa, and being able to mix it with jogging or

running (like coordination-training).

4th part: Games: Playful activities and/or sprints.

VOCABULARY

Warm-up: calentamiento.

Carried out: realizadas.

Aim: objetivo, fin.

Performance: rendimiento.

Injuries: lesiones.

Heart rate: ritmo cardiaco.

Increase: incrementar.

Improve: mejorar.

Jog: trote.

Stretches: Estiramientos.

Less: menos.

Joint: articulación.

Mix: combinar.



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:



A.- ENDURANCE

1. Concept

The ability to carry out an effort of low - or medium-

intensity 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



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.



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.



VOCABULARY

Joint: articulación.

Range: ámbito, alcance.

Lengthen: alargarse.

Shorten: acortarse.

Degree: grado.

Birth: nacimiento.

Harder: más dificil.

Low: bajo.

Train: entrenar.

Reach for: alcanzar.

Without: sin.

Partner: compañero.

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

Some test are: The Deep Bending of the Trunk Test or The Sit-

and-Reach Test:



APPENDICES

MAIN MUSCLE.



THE HUMAN BODY



BASIC GUIDE OF FLEXIBILITY EXERCISES



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:



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

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.



WARM-UP

1. Vocabulary. Write the Spanish translations to the following English expressions.

warm-up injury performance carry out manner

heart rate damage increase joints improve

physical ability muscle need jog stretches

articulaciones mejorar músculo calentamiento dañar trotar rendimiento lesión capacidad

física realizar ritmo cardíaco necesitar aumentar modo estiramientos

2. Explain what a warm- up is.

3. Warm-up exercises. Match the Spanish translations to these warm-up exercises.

SKIP BUM KICKS

KNEE LIFTS HOP

SIDE STEPS RUN BACKWARDS

TRUNK TWISTS SPRINT

ARM CIRCLES ARMS SWINGS

SQUAT

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).



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

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.



HEALTH HABITS AND PHYSICAL ACTIVITY



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