MUSCLES AND MOVEMENTS 4ºESO

Complete de muscle sheet using these links:

http://www.quintic.com/education/case_studies/Anatomical_Movements.html

https://en.wikipedia.org/wiki/Anatomical_terms_of_motion

4º ESO: PILATES ROUTINE

You have learnt a healthy Pilates routine. Take several pics of the hold routine at home and describe in English the tecnique of every exercise. Attach the pics with the explanation to the next email address before 25th of november

Email address: trabajosdeefeduardo@gmail.com

ORIENTEERING 4º ESO

Study these web pages for the theory exam.

http://www.efbilingue.com/index.php/apuntes/apuntes-3o-eso/3oeso-3er-trimestre/96-orienteering-110

http://www.efbilingue.com/index.php/apuntes/apuntes-3o-eso/3oeso-3er-trimestre/97-compass11


http://www.efbilingue.com/index.php/apuntes/apuntes-3o-eso/3oeso-3er-trimestre/99-special-terms

1ºESO: STAMINA AND SPEED

Physical fitness is the ability to do a daily physical workout without feeling too tired. For this, you need the four “S´s”

                                                    

Strength                      Stamina                          Speed                         Suppleness 

These are the components of physical fitness. In Spanish, we call them “Capacidades Físicas Básicas”.

1. Stamina:

Stamina helps your muscles to work for a long period of time.

With it, you can do exercises for a long period of time, no matter the intensity.

For example:

Cycling: In the Tour of France they ride more than 200km over a lot of days, but they also sprint!
Marathon runners: they run for more than 2 hours at a very fast pace.
Swimmers: in the 1500m race
Footballers: they need to run for 90 minutes without being tired so they can dribble and shoot.

Stamina is also called Endurance.

There are two types of Stamina or Endurance: Aerobic and Anaerobic.

Aerobic Stamina: You can do exercise for long periods of time at a medium intensity. (marathon, cycling..)

Anaerobic Stamina: These exercises are shorter but have a very high intensity (100m sprint, a basketball attack).

Benefits of regular stamina training:

-Your heart grows larger and thicker          -You have more capillary.
-Your breathing capacity increases.           -It´s easier to maintain your ideal weight                                      

Aerobic Exercise is very good for your health. It develops your heart, your lungs and your circulatory system.

2. Speed:

Speed is the ability to do one or more movements in a short period of time.

Some examples of sports where speed is important:

Fifty meters swimmers, react quickly to the horn and swim very fast.
Handball goalkeepers react very fast to stop balls.
Fencers must move fast to touch the opponent with their sword.

When we talk about the speed to move from one place to another (running, biking or swimming), we call it a sprint.

Speed means reacting quickly and moving fast.

 Benefits of speed training:

-Speed is basic in all sports. Even in a marathon, the winner is the fastest!
-It is related with coordination and agility. If you react and move fast, you have an advantage in all sports.
-Speed training develops and makes your muscles grow.

BODY LANGUAGE 1º ESO

USE THIS LINK TO PREPARE "BODY LANGUAGE COMPOSITION"
HAROLD LLOID IN "SAFETY LAST"

https://www.youtube.com/watch?v=RBnMt9iUwI0

BODY LANGUAGE    1ºESO

Over 90% of our communication is nonverbal; body language training will teach you how to read and use body language effectively and will help you to improve your life and your relationships. In PE you can quickly learn the secrets of body language

Your body is giving out many messages at the same time. By reading only one of the signals, you could get the completely wrong message. That can be the difference between getting the job or not, clinching the deal or losing it or making the right impression on a date.

There are five primary functions of nonverbal bodily behaviour in human communication:

• Express emotions
• Express interpersonal attitudes
• To accompany speech in managing the cues of interaction between speakers and listeners
• Self-presentation of one’s personality
• Rituals (greetings)

 In the 1990s Ekman expanded his list of basic emotions, including a range of positive and negative emotions. The emotions are:

·       1. Amusement

·       2. Contempt

·       3. Contentment

·       4. Embarrassment

·       5. Excitement

·       6. Guilt

·       7. Pride in achievement

·       8. Relief

·       9. Satisfaction

·       10. Sensory pleasure

·       11. Shame

Posture

 Posture is understood through such indicators as direction of lean, body orientation, arm position, and body openness.

• Closed posture: if you take up less space with your body than a normal posture you can express that you are tired, cold…you are shy. It depends on the posture: crossing legs, or arms, if you back in bent…

• An open posture: the opposite, if you take up more space with your body than a normal posture you can express happiness, excitement, and so on.

The posture is highly dependent on cultural patterns. Expressing respect by bending the body in half and tilt their heads in the Japanese culture has a different meaning than in Western culture.

   Gesture

A wink is a type of gesture.

A gesture is a non-vocal bodily movement intended to express meaning. They may be articulated with the hands, arms or body, and also include movements of the head, face and eyes, such as winking, nodding, or rolling ones' eyes. The boundary between language and gesture, or verbal and nonverbal communication, can be hard to identify.

HE IS (IN ORDER).... SURPRISED, THINKING, CHEERFUL, NOTY, SORRY, HAPPY, FROWNING, SHY, LAUGHING, ADORABLE, SELF-CONFIDENT, MINI DEVIL, AGGRESSIVE, TERRIFIED, SMILING, JOKER, THOUGHTFUL, JOKER, EMBARRASSED

HOW TO MAKE A DANCE ROUTINE. 4º ESO

HOW TO MAKE A DANCE ROUTINE. 4º ESO

1.- Pick a song. The song all depends on what type of dance you're preforming. Make sure you can move along to the beat just fine and know you can create moves to. If you're a ballet dancer, pick soft, slow music, as to being a hip hop dancer, you'll probably need very fast paced pop music.

2.-Find out who you're dancing with if you are dancing with anyone. You'll need to coordinate dance moves with them, whether it's a duet or a group dance. Make sure you plan rehearsal time for you and your partner.

3.- Once you agree on the perfect song, divide the lyrics to the song into small groups of words. If the song has no lyrics, 10-20 second parts will work.

4.-Think of some dance moves you can do and make them fit the lyrics and beat. Start by breaking up the lyrics into sets of four to eight lines, depending on the tempo of the song. Assign a few "moves" for each set. Make sure to end each set with a move that the next set of moves can easily flow from. Don't make your dance match exactly with the words (for example for "fire", don't act like fire).

When it comes to the chorus or the refrain, attempt at making the moves a bit more complicated. Since a song normally repeats two or three times, it's best to create more impressive moves for this part. It'll wow the audience. Do similar moves for each chorus but not the same moves. Although if you do repeat it the audience will like it but not as much.

5.-Create dance moves to go with each of the musical segments that you have created. Try to make it so that the moves go with the beat of the music and/or express the lyrics.

6.- If you are dancing with a group of friends or are teaching a class, be sure that everyone knows the moves to one part before moving on.

7.- Practice! The saying practice makes perfect isn't exactly true. In dance, it's more like practice makes better, and eventually better makes perfect. Make sure everyone knows each part and has it down, knows the movement on each part. Schedule different times to practice and make sure you know it and it looks good before you show it.

8.- Get other people's opinions. Show your parents and friends and have them comment and critique you.

9.- When you are performing your finished routine, find a way to coordinate your outfits (e.g. wearing red t-shirts and black pants). 10.- 
Make sure when you perform, you have a huge smile on your face. Enjoy the feeling of everyone watching you, and also enjoy the feeling of doing what you love.

4º ESO: TRAINING PRINCIPLES AND FITNESS PLAN

WHY DO PEOPLE GET INVOLVED IN PHYSICAL ACTIVITY?

People get involved in exercise for a number of reasons: to improve their health and physical condition, to achieve a sporting ambition, to relieve the tension and stress of daily life, to lose weight, it makes them feel good. Participating in any  collective sport (soccer, basketball…) is a good way to improve physical condition, develops the element of competitiveness, provides a physical challenge and the opportunity to meet new people and make new friends. Find your way to get fit.

PRINCIPLES OF TRAINING

Training to improve an athlete's performance obeys the main principles of training: specificity, overload, recovery, adaptation, continuity and reversibility.

1.- SPECIFICITY

To improve the range of movement for a particular joint action, you have to perform exercises that involve that joint action. It is quite possible for an athlete to have good mobility in the shoulder joint but to have poor hip mobility. Conducting shoulder mobility exercises may further improve the shoulder mobility but it will not affect hip mobility.

The coach (this year you are your own coach) can analyze the technique of his/her event, identify which joint actions are involved and determine which components of physical fitness (stamina, strength, suppleness, speed) are involved in your sport or you need for your physical condition target.

Ask yourself if you need to train aerobic or anaerobic stamina and which type of strength is required in your activity.

2.- OVERLOAD

When you are training you should choose between the different parameters involved in intensity and volume in order to further adaptive responses as training develops, and the training stimulus is gradually raised. The parameters you will manage in this training program will be: time, repetitions, sets,  heart-rate and weight or load in strength,

 The load must be progressively increased. Overload can be progressed by:

• increasing the resistance  adding, fro example, 5kg to the barbell
• increasing the number of repetitions with a particular weight
• increasing the number of sets of the exercise (work)
• increasing the intensity- more work in the same time, i.e. reducing the recovery periods
• increasing time in stamina training.
• Increasing heart-rate (130-160) continuous training. You can start with the lower heart-rate and increase bit a bit.

Remember: you know better than anyone you physical condition level. Choose the right load for your level. Overtraining is as incorrect as not training.

How many days a week?

 If you are training for a competition: 5-6 days a week.

 If you want to lose weight, get fit and so on: 3-4 days a week.

Training methods.

After the first term, you should know which training methods you are going to choose according to your targets and your level.

3.- RECOVERY

Rest is required so that the body recovers from the training and to allow adaptation to take place.

4.- ADAPTATION AND CONTINUITY.

The body will react to the training loads imposed by increasing its ability to cope with those loads. Adaptation occurs during the recovery period after the training session is completed.

The most noticeable effect of weight training is larger and stronger muscles (hypertrophy).

The rate of adaptation will depend on the volume, intensity and frequency of the exercise sessions.

Continuity: you need many weeks or months to achieve the adaptations.

5.- REVERSIBILITY OR DETRAINING

When training ceases the training effect will also stop. The researchers recommend that training programs should limit periods of complete inactivity to no more than two to three weeks. Prolonged periods of inactivity should be avoided and the training programme should incorporate some form of "maintenance" training.

INDIVIDUAL FITNESS PLAN

OBJECTIVE:
  Make a fitness plan, personal training, respecting the basic principles of sports training.  The individual needs of each one are the guide of this plan.

CONTENTS:

1.-COVER PAGE (Name, Surname, group).

2.- DETAILED EXPLANATION OF PERSONAL GOALS FOR THIS WORK PLAN:
A) General fitness: Explain your current physical condition speaking about your BMI and the level you have in every physical condition you did at the beggining of the current year. Explain your Goals: General Fitness (ideal weight maintenance or weight loss, toning up, improved body image and appearance, improvements in all basic physical skills).
B) Improved athletic performance in sport practiced (explaining that sport and the needs of endurance, strength, speed and suppleness in this sport). Explain your current physical condition speaking about your BMI and the level you have in every physical condition you did at the beggining of the current year.

3 .- WEEKLY PROGRESSION (6 weeks) of the training routine in volume, frequency and intensity of work. Use Excel or Word table.  You should indicate:

a) The method of training used in each work session (theory of the first term).

b) Characteristics in volume and intensity:

Stamina (working time and beats per minute). 

Strength (load percentage, repetitions and sets). 

Suppleness (method,  number of stretching exercises and time for exercise).

4 .- Design drawings and explanations of strength circuit and stretching activity.
FORMAT:
Attach all the work to an email  to the following address:

trabajosdeefeduardo@gmail.com

Email Subject: NAME, SURNAME. GROUP. INDIVIDUAL FITNESS PLAN.
DELIVERY DATE:
Before 23:59 on FEB 15 . Entries received afterwards will not be corrected.

BASIC VOCABULARY

To achieve: conseguir      to relieve: aliviar     to develop: desarrollar

to get fit: ponerse en forma   challenge: reto    overload: sobrecarga

suppleness: flexibilidad   stimulus: estímulo        to raise: alcanzar

set: serie           barbell: mancuerna          resercher: investigador

maintenance: mantenimiento  to tone up: tonificar