Cuaderno de actividades 1ª evaluación 2º ESO

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PHYSICAL EDUCATION ACTIVITIES FIRST TERM 2º E.S.O. CURSO 2012-13

I.E.S. MIRADOR DEL GENIL Profesor: Diego Arcos Cañete

Physical Education Activities first term 2º E.S.O.DIEGO ARCOS CAÑETE

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MovementsThere are different types of movement available at different joints, for example the shoulder moves in far more ways than the knee. Here are the main types of movement:

TRANSLATION:

Flexion Reducing the angle at the joint, for example bending the knee or elbow is flexion.

TRANSLATION:

ExtensionIncreasing the angle at the joint, for example straightening the knee or elbow is extension.

TRANSLATION:

AdductionMoving the body part towards the centre of the body, for example bringing one leg in towards the other is adduction.

TRANSLATION:

AbductionMoving the body part away from the centre of the body, for example taking one leg away from the other is abduction. TRANSLATION:

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RotationTurning or twisting a body part, either clockwise (external or lateral) or anti-clockwise (internal or medial), for example turning your leg to point the toes outwards.

TRANSLATION:

COMMON EXPRESIONS TRANSLATE INTO INGLISHLevanta la manoExtiende la rodillaEmpuja el bancoEvitar lesionesHe empezado a sudarSiéntate y extiende las piernasAgarra la pelotaInténtalo otra vezAbre las piernasCierra los dedosCamina despacioCorre un poco más rápidoSalta tan lejos como puedasToca el sueloCruza las manosSostén las rodillasHacia adelanteHacia atrásGira el tobillo hacia dentroDobla tus codos

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TASK 1. WRITE DOWN YOUR MARKS

La suma de tus resultados te dará tu nivel de condición física. The addition of your tests results will give you your fitness level.

TAPPING TEST SIT AND REACH AGILITY TEST BROAD JUMP SIT-UPS TEST COURSE

NAVETTE COOPER TEST LEVEL

Mi nivel de condición física es/My fitness level is:

TASK 2.COMPARA TUS RESULTADOS CON LOS DE OTRO COMPAÑERO. COMPARE YOUR RESULTS WITH OTHER FOUR CLASSMATE

COMPAÑEROS/CLASSMATES TAPPING TEST

SIT AND REACH

AGILITY TEST

BROAD JUMP

SIT-UPS TEST

COURSE NAVETTE

COOPER TEST TOTAL

TASK 3.HAZ UN GRÁFICO CON TUS RESULTADOS. ANOTA TUS MARCAS DE ACUERDO CON LA ESCALA DE ABAJO Y UNE LOS PUNTOS. MAKE A GRAPH WITH YOUR RESULT. NOTES YOUR MARKS ACCORDING WITH THE SCALE BELOW AND JOINT THE POINTS.

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CHICOS 13 AÑOS /13 YEAR MALE

LEVEL WEIGHT HEIGHT TAPPING TEST

SIT AND REACH

AGILITY TEST

BROAD JUMP

SIT-UPS TEST

COURSE NAVETT

E

COOPER TEST

Kg. Cm. Sec. Cm. Sec. Cm. Rep. Periods Metr.5 35,0 142,0 14,6 9,0 22,6 132 14 4,5 1790

10 37,4 145,0 14,0 11,0 22,0 140 15 5,5 188015 39,0 147,5 13,4 12,0 21,5 145 16 6,0 194020 40,0 149,0 13,0 14,0 20,9 150 17 6,5 199025 41,5 150,0 12,9 15,0 20,5 154 18 7,0 203030 42,2 152,0 12,6 16,0 19,9 158 19 7,0 207035 44,8 153,0 12,4 17,0 19,5 160 20 7,5 211040 45,4 154,0 12,1 18,0 19,4 162 20 7,5 214045 46,5 155,0 12,0 19,0 19,2 166 20 7,5 217050 47,2 156,0 11,9 19,0 18,9 170 21 8,0 220055 48,4 158,0 11,6 20,0 18,7 172 21 8,5 223060 49,4 159,0 11,5 21,0 18,5 175 22 8,5 227065 50,0 160,0 11,4 22,0 18,3 179 22 9,0 230070 51,2 161,0 11,2 22,0 18,0 180 23 9,5 233075 54,0 162,5 11,0 24,0 17,5 185 24 9,5 237080 55,0 164,0 10,8 25,0 17,2 188 25 9,5 241085 57,4 166,0 10,5 27,0 16,9 195 26 10,0 246090 59,1 167,5 10,2 28,0 16,6 200 28 10,5 252095 61,2 169,0 9,7 29,0 16,0 210 30 11,5 261099 70,5 175,0 8,8 32,5 15,3 235 34 12,5 2970

CHICAS 13 AÑOS/ 13YEAR FEMALE

LEVEL WEIGHT HEIGHT TAPPING TEST

SIT AND REACH

AGILITY TEST

BROAD JUMP

SIT-UPS TEST

COURSE NAVETT

COOPER TEST

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EKg. Cm. Sec. Cm. Sec. Cm. Rep. Periods Metr.

5 35,8 145,0 14,8 16,0 24,0 120 12 3,5 133010 39,5 147,5 13,9 19,0 23,0 128 13 4,0 144015 41,3 149,0 13,6 21,0 22,5 130 14 4,0 152020 42,0 150,0 13,2 21,0 22,0 135 14 4,5 159025 43,0 151,0 13,1 22,0 21,5 140 15 4,5 164030 44,0 152,0 12,9 23,0 21,1 141 16 5,0 169035 44,7 152,5 12,6 24,0 21,0 142 17 5,0 173040 45,6 153,0 12,5 25,0 20,6 145 17 5,5 178045 46,8 154,0 12,3 25,5 20,4 148 18 5,5 182050 48,0 154,5 12,1 26,0 20,0 150 18 5,5 186055 48,5 155,0 11,9 27,0 19,9 154 18 6,0 190060 49,0 156,6 11,7 27,0 19,6 158 19 6,0 194065 50,5 157,5 11,5 28,0 19,4 160 20 6,0 198070 52,0 158,0 11,4 29,0 19,2 160 20 6,5 203075 53,0 159,5 12,2 30,0 19,0 165 20 7,0 207080 54,4 161,0 11,1 31,0 18,8 169 21 7,0 213085 55,9 162,0 10,8 32,0 18,5 170 22 7,5 219090 57,2 164,0 10,6 33,0 18,1 175 23 7,5 227095 60,0 165,5 10,1 34,0 17,5 183 26 8,0 239099 72,9 168,0 9,5 35,0 16,8 196 30 9,0 2850

COOPER 12 MINUTES RUN TEST

This is an aerobic endurance test.

Purpose: To measure the body’s ability to use oxygen while running.

Description: Run around for 12 minutes. The amount of laps you have run is recorded.Walking is allowed, although the participants must run all of the time if they can.

TRANSLATION INTO SPANISH

COMMON EXPRESIONS TRANSLATE INTO INGLISH¿Cuántas vueltas has corrido?He hecho diez vueltas y 3 cuartos. Sigue corriendo¿Estáis preparados?Estoy muy cansado¿Cuánto queda para terminar?Quedan sólo cinco minutos

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Podéis correr despacioNo puedo correr más

BROAD JUMP TEST

Purpose: To measure the explosive power of the legs.

Description: Standing behind a line marked on the ground with feet slightly apart, swinging the arms and bending the knees, jump forward as far as possible.

Don’t move the feet before taking off (jumping ).Landing on one foot or both feet is allowed.Only two attempts are allowed and the best mark is recorded.


COMMON EXPRESIONS TRANSLATE INTO INGLISH¿Cuántos centímetros has saltado?He saltado ciento cincuenta y cinco centímetrosTienes que saltar lo más lejos posibleTienes que saltar con los dos pies juntos¿Cuál ha sido tu mejor intento?Mi mejor intentO ha sido el últimoAnota el resultado del test en el perfil personal

SIT-UPS TEST

Purpose: To measure the function of the abdominals muscles.Description: Lying facing up with hands crossed on your chest, and the soles of both feet on the floor, sit-up as many times as you can until 30 seconds go by. The amount of sit-ups you complete is your test mark.


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COMMON EXPRESIONS TRANSLATE INTO INGLISH¿Cuántas abdominales has hecho?He hecho treinta y cinco abdominalesTúmbate boca arribaTienes que llegar con tus codos a las rodillasTienes que tocar el culo con los talones

SIT AND REACH TEST

Purpose: To measure the flexibility of the lower back and hamstring muscles.

Description: Sit on the floor with your legs pointing straight out in front of you. Feet (shoes off ) are placed with their soles flat against the box, shoulder-width apart. With hands on the top and palms facing down reach forward along the measuring line as far as possible. Do this twice and then, reach, at least, two seconds while the distance is recorded.Keep your legs straight all the time.


COMMON EXPRESIONS TRANSLATE INTO INGLISHSiéntate sin doblar las rodillasLas manos, boca abajo Tenéis que empujar con las dos manos a la vezTenéis que hacerlo lentamenteCuál ha sido el resultado de tu test?

AGILITY TEST

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Purpose: To measure the agility of your body while running and turning quickly.Description: In a place separated by two 5 meters lines, run forwards and back as quick as you can. Do this 10 times.


COMMON EXPRESIONS TRANSLATE INTO INGLISHTienes que llegar a la líneaTienes que correr de forma lateral¡Preparado, listo, ya!

TAPPING TEST

Purpose: To measure the speed of your arms.Description: Place your dominant hand over one circle, and put the other hand in the center of the tape. At the signal “GO”, move the dominant hand to touch the opposite circle and then back again. Do this 25 times. The time you take, is your mark.


2. D EFIN ICI ON ES Y EJEMP LOS

STRENGTH: is the amount of force a muscle can exert against a resistance. It helps sportspeople to hit, tackle and throw.


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SPEED: is the differential rate at which an individual is able to perform a movement or cover a distance in a period of time or how quickly an individual can move. This helps all games players to move into position or get away from opponents quickly.


FLEXIBILITY: is the range of movement possible at a joint. It helps performers to stretch and reach further.


ENDURANCE: is the ability to exercise the whole body for long periods of time and is sometimes called stamina.


BENEFITS OF IMPROVING OUR PHYSICAL CONDITION

ENDURANCEBlood circulation and heart work is better. You prevent cardiovascular diseases

STRENGTHStrength training improves the resistance of your bones so it prevents injuries.

SPEEDThe nervous system works intensively so it remains younger

FLEXIBILITYPrevention of joint and muscular injuries


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COMMON EXPRESIONS TRANSLATE INTO INGLISHFrenteBarbillaespaldatalonespalmasantebrazobigotemejillalenguacejaPulgarDedo corazónDedo índiceDedo anularArticulaciónHuesoMúsculoPantorrillaGlúteoAbdominalesBicepTrícepUñasDorsalesCuádricepDeltoidesTrapecio

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1. OBJETIVES.

a. To know the meaning of origin and insertion of avariety of musclesb. To understand the different muscular movementsc. To be able to develop a mind map on jointsand movements.

2. The origin and Insertion.


3. Antagonistic Muscles

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In some activities being a certain shape or size can be important. For example in basketball players tend to be tall, whilst gymnasts tend to be small, light and muscular. One method of describing body shapes is called SOMATOTYPING. It was developed by an American called Sheldon. He identified 3 body shapes.

Ectomorph

Very thin and lean Narrow shoulders, hips and chest Not much fat or muscle Long arms and legs Thin face and high forehead

Endomorph

Large body frame High percentage of body fat Wide hips but narrow shoulders Ankles and wrists tend to be slim

Mesomorph

Muscular physique

http://www.teachpe.com/gcse_anatomy/muscles.php

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Wide shoulders and narrow hips Strong arms and legs Very little body fat




During the next few weeks we are going to practice a variety of ways of training to improve your and Health and Fitness. These are known as Methods of Training.

Last year we practiced some of them like Continuous Training, Fartlek and Interval training. These method wanted to increase our endurance level mainly.

This year were are going to focus our attention in the method to develop our strength and flexibility

CIRCUIT TRAINING

Today we will look at a method of training called Circuit training.Circuit training involves doing at least 6 different exercises at stations.Circuit training can be used to improve our:-

Aerobic fitness – i.e. lots of repetitions Anaerobic fitness – i.e. fast work Strength


FLEXIBILITY METHODS

We have three different ways to carry out the Stretching

1. Active Stretching - You do the stretch on your own without bouncing.

2. Passive stretching - You or your partner holds the stretch for you without applying too much force.

3. Dynamic stretching - You do the stretch actively. Muscles that are stretched will become stronger

STRETCHING

EXERCISE MUSCLES STRETCHED EXERCISE DESCRIPTION



CIRCUIT TRAINING

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Cuaderno de actividades 1ª evaluación 2º ESO