FIRST UNIT

WARM UP AND PHYSICAL TEST

CONCEPTS

1. Warm up concept

2. Warming goals

3. Warm up characteristics

4. Warm up types (general and specific)

5. Warm up effects

6. Resting heart rate

Working heart rate

7. Physical tests, weight ball throwing, long

jump, 10x5mt, flexibility, high, weight,

50mt speed, cooper.

http://titopeprojects.blogspot.com.es/

1º-Warm up concept Warming is the set of activities or exercises before any physical activity that requires

considerable effort. Each person has their ideal point warming up and must be

methodical and calculated. In warming therefore you have to concentrate even more than

the competition.

2º-Warming goals Prepare you physically, physiologically and psychologically for further effort, that

means “get better performance”.

The Systems get ready:

Respiratory system

Cardiovascular system

Locomotor system

Nervous system

Avoid the risk of injury. You have to perform a good warm- up before you begin a

physical activity, so you will have less contractures or muscles injuries. If a muscle is

cold and suddenly you demand a sharp effort (sprinting, jumping or throwing strong) it

can be damaged.

3º-Warm up characteristics Progressive: you should slowly start the exercise and increase it little by little.

Fitted/adapted: it will be in order the next exercise or sport.

Complete: you should work out the main muscles and joints.

Efficient: it has to prepare you for the physical activity that you are going to do.

Factors to consider

Duration

Intensity and progression

Repetitions

Pauses

We all know that before practise any physical activity we have to do

a warm-up.

4º-Warm up Types: General warm up: is he destined to prepare for any type of physical activities. Take

into account the whole body without giving more importance to anywhere in particular.

Durations: 7-20 minutes

Different ways to make general warm-ups:

Individually

In pairs

In group

With various materials

Exercises in general warming up:

-Running: Para aumentar el ritmo cardiaco y respiratorio

-Stretching: Para que los músculos sean más efectivos y no se lesionen

-Joint mobility: No olvidar ninguna

Specific warm up: is one that is made for a specific purpose and perfectly determined.

Take into account the regions of the body that will be of special importance in the sport.

You do this warm up after the general.

Durations: 10 minutes

5º-Warm up effects Your temperature increases

Your heart rate increases

Your breathe rate increases

Your reaction time will be better

The concentration will be better

For that, when we do physical exercise, we are hot, the heart goes faster, we

breathe faster, we sweat and our skin becomes red.

6º-Heart rate

It is the number of contractions of the heart per minute. It can be:

1. Resting heart rate

It is the heart rates when you are relax, resting. For measure it you have to press the

carotid artery with your index finger and middle finger.

How do you know which is your resting heart rate?

Three days in the morning before getting up you have to take your heart rate. You should

do it relax, resting and lying down in the bed. Then you have to do the average and the

result will be your resting heart rate.

2. Working heart rate

It is the heart rate that a person should have for better performance

How do you determinate your heart rate working rank?

You have to subtract (200-your age) and the result must be multiply by 0.55 and 0.85.

Both numbers will be the working heart rate rank in which you should move to get the

maximum aerobic advantages

1º 200- age = ( )

2º( ) x 0,55= ( ) (this is the lower limit)

3º( ) x 0,85= ( ) (this is the higher limit)

4º My working rank is: ( ) – ( )

With this you know your rank in which you have to work to improve your aerobic level.

7º-Physical tests Stamina test:

Cooper test or 12 minutes running. It measures the stamina.

The point of the test is to run as far as possible at a steady pace (medium rhythm) until

the end instead of sprints and fast running during 12 minutes. In pairs first we counted

the laps that our partner was doing around the playground and the teacher with a

chronometer told us the time for each lap and then, we changed.

My resting heart rate is: 60

My working heart rate is: 1º200- 13 = ( 187)

2º(187 ) x 0,55= ( 102) (this is the lower limit)

3º(187 ) x 0,85= ( 158) (this is the higher limit)

4º My working rank is: (158 ) – (102 ) 56

Flexibility test:

Stretching both legs, slow movement, being relax, both arms at the same time.

10x5 mt

You have to run 10 times a distance of 5mt in the least time you can. It’s compulsory to

cross the line with at least one foot.

Weight ball throwing

You have to throw a ball as far as you can. Boys will throw a 3 kg ball and girls a 2 kg ball.

Your feet must be parallel and on the ground.

Long jump

From standing up you have to jump forward as far as you can. Before jumping you feet

must be on the ground without moving them. The measure point will be the closest to the

start line.

Sit ups

You have to do all the sit ups you can in a minute. You have to keep your knees bent. A mate

holds your feet and counts the right sit ups. To get in your back should touch and lift

completely from the ground.

50 mt speed

You have to run as fast as you can along 50 mt. The time will be measure from the first

step.

Agility circuit

You have to follow the draw line, starting from one side of the hurdle. The two first

hurdles must be passed underneath the hurdle and the third over it.

SECOND UNIT

ATHLETICS

CONCEPTS

-Track, field, road and combined events

-Indoor and outdoor season

-Long jump (approach run, take off, flight and

landing)

-Shot put (glid and spin)

-Hurdles ( take off, transition and touchdown)

-Relays 4x100 (baton, changeover zones)

-High jump (fosbury flop, approach, take off

flight and bar rotation)

1º-The Olympic track and field events can be divided into

four categories. The categories are:

a-Track events: The rack events include sprints, middle distance running and long

distance running of different lengths. There are also obstacles events, including the

hurdle races, relays and steeplechase events.

b-Field events: The field events of athletics will include long jump, triple jump, high

jump, pole vault, shot put, the javelin, discus, and hammer throw for both men and women.

c-Combined events: The combined events include the decathlon for men and the

heptathlon for women.

d-Road events: The marathon and long distance walking events are included in the road

events.

Athletics is a set of events made between individuals or teams in

indoor or outdoor tracks.

2º-Where does the events takes place?

Indoor season: The indoor sports events are celebrated during winter. The normal

length of an indoor track is 200 meters with six lanes (carriles). Some have been

adapted (100 mt, 110 hurdles) or excluded (excluidos), (javelin, hammer…).

Outdoor season: The outdoor sports events are held during spring and summer

seasons. There are bigger tracks with steeplechase lane with water pit (carrera de

obstáculos con pozo de agua). Include the high, long and triple jump, pole vault

(salto con pertiga), javelin, hammer, and discus throws (lanzo de disco) and shot

put. Oval shaped outdoor- 400 meter length. Number of lanes- 6-10

3º-ATHLETIC EVENTS

Long jump: you run first slow and you get faster when you are next to the white line.

Before arrive to the line you have to adjust when you are running to do two big steps for

jump as much far of the line you can without touching the white line. When you are on the

sand will be count the nearest part of your body to the line. In some competitions in the

white line they put a line of plasticine in order to check if the runner steps on it.

Steps:

1) Approach run: The long jumper does a race similar to a speed race, but more

progressive (25-40 meters, 16-20 strides)

2) Take off: It transforms the race in a jump. This is to achieve the highest vertical

impulse without loss of speed. For this, the long jumper takes a little longer the

penultimate step and the last step a bit shorter.

3) Flight: The long jumper has to put together the two legs in the air as high as possible

and do energetic arm movements to go forward.

4) Landing: The long jumper falls with the feet and the arms forward to be as far as

possible from the white line.

Shot put: you take a steel ball, the boys the heaviest, 4 kg and the girls the balls of 2

kg. The ball has to be next to your neck and it must be released above the height of the

shoulder using only one hand. You perform two big steps and throw the ball as far as you

can.

Types

Glide shot put: The shot putter starts back with the right foot on the floor and

the left foot up, and the body parallel to the ground. He/she should throw back

the left leg like a kick taking impulse. Then he/she passes the body weight from

the right leg to the left and throws the ball using the impulse of kick.

Spin shot put: The shot putter starts back with the feet parallel, he/she starts

the first turn (giro) passing the body weight from the right leg to the left. He/she

completes two turns and taking the impulse of these, throws the ball hard.

Hurdles: you have to run on the track and when you are next to the hurdle you have to

jump it running as fast as you can. When you are running and jumping the head must be at

the same level and you should joint your knees.

Steps:

1) Take off (attacking the hurdle)

Running phase-Jumping phase

Respect the hurdle, but do not fear it.

Speed: The hurdlers must maintain their speed as they approach the hurdle.

Drive: Lower and upper body movement. The lead leg (the leg that goes first)

reaches and drives the hurdler up into the hurdle, creating the force necessary to

cross over.

2) Transition (over the hurdle)

Attack the hurdle

Move yourself to the other side(trail leg)

The faster the trail leg can come over the hurdle and hit the ground running, the less time

over the hurdle is.

3) Touchdown (back to running)

Refers to when the leg has come over the hurdle, and touches down on the ground again.

The faster you are on the ground again, the faster you can start running again.

Relays: in groups of four you have to distribute around the running track with a 20

meters distance between each one. You have to run to pass the baton to the person who is

in front of you. You start accelerate before you have the baton.

Rules:

Athletes must remain in their lanes after baton changes.

Athletes in the same team must stay in their lane for the whole race.

Athletes should run as fast as possible throughout the change over.

Avoid slowing down or stopping to pass the baton.

Disqualification rules:

The starting athlete exceeds the number of allowable false starts

If the baton is not passed within a change over zone

If the baton is dropped and not picked up by the athlete who dropped it

If a competitor deliberately interferes with an athlete in another team

High jump: you have to run slow like doing a circle and getting faster when you are

next to the high jump mat, then you jump backwards leaving the legs in order not to touch

or shot the stick. You will run in right or left direction depending of if you are left or right

handed.

Nowadays the technique used is the Fosbury Flop. It was popularized and perfected by

the American athlete Dick Fosbury. The flop became the dominant style of the event and

remains so today.

Steps:

1) The approach

The approach in the flop style is characterized by ( at least) the final four or five steps

being run in a curve. They run acceleration

Athletes run on a curve top lean away from the bar by creating pressure against the

ground.

6-12 steps on the approach

The3 last steps are the most important, on the second last step you have to band your

knees to prepare for your jump.

On the last step you have to plant with the foot farthest from the bar.

2) The take off flight

When you jump you want to turn your body so that you are facing away from the bar. At

the same time, drive your knee and your arm closest to the bar up fast.

The foot should be pointing more or less towards the far corner of the landing area, this

foot should be planted around half meter down the bar.

3) The bar rotation

Arch your back as much as possible in order to clear the bar, then the hip and finally bend

your legs up and over the bar very quickly. You fall down onto the mat behind the bar.

THIRD UNIT

FITNESS AND ANATOMY

CONTENTS

CONCEPTS

-Fitness concept

-Physical condition

-Benefits of fitness

-Factors of fitness (genes, age, gender, healthy habits, training)

-Training (4 skills)

-Stamina or endurance

Concept

Benefits of stamina

Types of stamina

-Aerobic

-Anaerobic

o Lactic

o A-lactic

-Flexibility

Concept

Factors

-Joint mobility

-Muscular elasticity

Types

-Active

-Passive

-Importance of flexibility

-Strength

-Speed

Anatomy concepts

-Skeleton functions (protect, shape, movement, support and make new

blood cells)

-Locomotor system (muscles, joints, bones)

-Parts of a basic joint (for example knee). Bones, ligaments, muscles,

tendons, cartilage

1ºFITNESS CONCEPT The set of features that our body has to react to the exercise.

The fitness depends on personal characteristics, but may also develop with good health

habits and especially with training.

-BENEFITS OF FITNESS o Allows perform adequately/ properly in sports.

o Helps prevent injuries

o Improves image and personal balance

o Helps maintain a healthy weight

o Improves sleep

o Reduces mental stress and allows greater intellectual performance.

o Helps to maintain good health, prevent diseases

o Prevents premature aging caused by a sedentary lifestyle.

-FACTORS OF FITNESS o Genes. Each has characteristics inherited from their parents

o Age: The state of the organism naturally improves up to 25-30 years. Then held to

35 or so, and since then, it starts to lose power gradually.

o Sex/gender: It depends of sex hormones.

o Training: It is the set of exercises we perform in an organized and tailored to our

properties in order to improve our personal facets.

o Health habits: Behaviours that we carry out in our daily lives and positively

influence our bodies and in general on our physical and mental.

(Balanced diets, good warm up, enough sleep, avoid bad substances, right clothes,

hygiene, and correct posture).

2ºPHYSICAL CONDITION We say a person has a good physical condition or is in the way to indicate that his

health is good and who is able to perform satisfactorily in sports physical activities

practiced.

It is rather to develop their own abilities and enjoy the sport.

We can improve our physical condition through training and health habits.

-BENEFITS OF PHYSICAL CONDITION It is less tiring to do any exercise

Your muscles will be more resistant, strong and flexible.

You will have fewer injuries, fewer illnesses and easier to relax and eliminate

stress.

3ºTRAINING (4 SKILLS)

1.STAMINA It’s the capacity that will allow us to make and sustain a prolonged effort, supporting

or delaying the fatigue.

-BENEFITS o You can make the efforts of normal life in comfort and can do their jobs more

easily.

o Improve your heart functions

o Removed and/or properly distributed body fat.

-TYPES AEROBIC Activities for a long time and with a low intensity.

You can breathe in properly and the oxygen which is

taken from the air is mainly used to produce energy

apart from other basic functions.

ANAEROBIC Short exercises with a high intensity. Now the oxygen only produces

low quantity of energy from the total.

Lactic: Between 10 seconds to 3 minutes. The intensity is higher than aerobic

endurance but the time you could do a physical activity would be shorter. (40mts)

A-lactic: Between 1 second to 10 seconds. The intensity is maximum and the time

is short. (10mts)

2.FLEXIBILITY It’s the capacity that will allow us to perform movements of great amplitude.

-FACTORS Muscles: they have the ability to stretch and then return to its normal position=

muscle elasticity Joints: From the movement that allows each joint= joint mobility

-TYPES Active: It is produced by the action of your muscles. Examples: swinging.

Passive: the gravity or other external strength helps to the action. Your mate helps you

to stretch hamstrings.

-IMPORTANCE OF FLEXIBILITY: o Easier to make gestures and actions of everyday life

o It helps the muscle to recover better after exercise

o Facilitates injury rehabilitation

o Helps to maintain proper posture and balance

o Eliminates postural pain

o Delay the aging process of the joints (arthritis)

o It helps to avoid muscle type injuries

3.STRENGHT Neuromuscular ability to beat external or internal loads thanks

to muscle contraction. It could be static (isometric) or dynamic

(Isotonic strength).

4.SPEED It is the ability to perform motor actions in the shortest possible time.

4ºANATOMY CONCEPTS There are several functions of the skeleton:

o Support: the skeleton supports the soft tissue.

o Shape: the skeleton gives our physical features.

o Protection: bones protect internal organs

o Movement: muscles, attached by tendons, pull from the bones and produce

movement in the joints.

o Making blood cells: the bone marrow produces constantly new blood cells.

Our skeleton can move thanks to the locomotor system, which consists in 3 parts: muscles,

bones and joints

o Muscles: produces the strength

o Bones: the adult human being skeleton is made up of 206 bones.

o Joints: is the union of two bones.

The bones are connected to other bones and muscle fibers by connective tissue such

as tendons and ligaments.

The bones provide the stability to a body.

Muscles keep bones in place and also play a role in movement of the bones.

Tendons: hard tissues that join muscles to bones.

Ligaments: they join the bones of a joint.

Cartilage: they are cartilaginous tissues that cover and protect the surface of the

bones in contact.

5ºPARTS OF A BASIC JOINT (FOR EXAMPLE KNEE)

LATERAL KNEE

BACK KNEE FRONTAL KNEE