4º ESO: TRAINING METHODS

4º ESO: Training Methods

Principio del formulario

Final del formulario

 
There is a wide range of different training methods. All are effective to some extent, and all place an emphasis on one or more of the fitness components that we have studied  this  courses.

1. Continuous training:

It involves working for a prolonged period of time without stopping.
At the beginning of the program, the person may work for 20 minutes, but after a number of sessions, the time spent would increase, although the workload would probably remain the same.
There are two types:
-At a steady intensity (you don´t vary the pace). It is good for aerobic fitness and very easy to do.
-At different intensities (you combine different speeds without stopping: slow-fast-medium...). This is often called “fartlek” or "speed play". The advantages of fartleck are that it can be easily adapted to the individual and it mimics de pater of games with a regular change of pace (football, basketball...)
In this type of training, you can increase the stress level if you:
      -increase the duration
      -increase the speed
      -decrease the rest periods                                        

 2. Interval training:  

This involves alternating periods of high intensity work with rest periods. During the rest periods the person may be inactive (their body stops moving) or they may work at a low intensity.

Some examples of interval training are:
     -Swimming 8 x 25m sprints with a 20 seconds rest between each
     -Runnning 10 x 100 m sprints with a 300m jog between each.

In this type of training, you can increase the stress level if you:
      - increase the speed of the sprint
      - increase the number of sprints
      - increase the distance
      - decrease the rest periods                              

      3. Circuit training:

This type of work includes a number of physical exercices performed one after the other in the form of a circle or circuit.
Circuits can be designed to buid up strength, increase endurance or speed. You can do all types of exercises: with the only load of your body (push-ups), with loads (dumbells, medicinal balls...), with benches, ropes, balls and other materials...

You must carefully select the exercices that best suit your objective.

       

The advantages of circuit training are that:
     -The variety of exercises prevents boredom
     -A lot of people can work in a small place at the same time
     -Any kind of exercise can be included.

In this type of training, you can increase the stress level if you:                                                                                 
      -increase the number of exercises
      -increase the number of laps to the circuit
      -increase the speed
      -decrease the rest periods                                                         

4. Weight training:

Weight training can be very similar to circuit training, but here the person completes a set of exercises in a certain order using weights

Each station concentrates on a different part of the body. As training progresses, the weights can be made heavier and rest periods can be reduced.

  As a general rule, it is agreed that to increase maximum strength, a person should lift heavy weights with few repetitions and a long rest between exercises.

To increase stamina, a light weight should be lifted with a large number of repetitions and a small rest between exercises.                            

1º ESO: SKIPPING ROPE

1º ESO: SKIPPING ROPE

What is Rope Skipping?
It is a game played by children and young adults, where one or more participants jump over a rope. This rope is swung so that it passes under their feet and over their heads. There are also people who jump two ropes turning at the same time: this is called “Double Dutch”, and it is much more difficult.

 In our classes we jump in three different ways:

Individually: One person swings and jumps its own rope
In pairs: One person swings the rope and a partner enters the rope and jumps with him/her.
In a long Rope: Two people swing a long rope and the rest of the class enters the large rope individually or in groups.

Benefits of rope jumping:
Jumping rope helps strengthen your legs and also your arms and shoulders. This combination of an aerobic workout and coordination has made rope jumping a popular form of exercise for athletes, especially boxers, wrestlers and basketball players.

Skipping is good for you, there are a number of health benefits including:

    * Improved cardio vascular fitness
    * Increased muscular strength
    * Better endurance
    * Improved body conditioning
    * Greater Flexibility
    * Improved coordination
    * Stronger bones

Skipping can also improve your skill:

    * Better timing and rhythm
    * Improved balance
    * Improved agility

 COMPULSARY EXAM

NAME AND SURNAME……………………………………… …..GROUP………..

                                              

  SKIPPING ROPE EXAM

CHOOSE 5 EXERCISES BETWEEN 1 TO 8. YOU HAVE 2 ATTEMPS TO ACHIEVE EACH ONE.

1º E.S.O

1.   10 jumps with rebound in the same place.                                                           0,5 points.

2.   10 jumps without rebound in the same place.                                                   0,75 points.

3.    5 jumps forward with feet together                                                                        1 point.

4.    5 jumps in two times in the same place, 5 in one time and 5 in two                     1 point.

5.   2 double jumps                                                                                                         3 points

6.   4 crossing jumps                                                                                            2  points

7. 1 minute running and jumping                                                                                  2 points

8. 10 jumps with rope backwards                                                                                   1 point

9. Do 10 jumps swing one rope in pairs in the way you want.                                  1,5 points

                                                                     FREESTYLE EXAM

1.The skier: a side-to-side jump keeping the feet together; you jump to the right with one, and to the left the following one.  10 jumps 2 POINTS
2.The bell: a front-and-back jump keeping the feet together.  10 jumps 2 POINTS
3.The scissors: a jump putting one foot forward and the other back, then switching back-and-forth.10 jumps  2 POINTS
4.The jumping jack :a jump putting the feet apart and then together.10 jumps    2 POINTS

5. If you can do the last 4 exercises without stopping (5 jumps in every exercise).  2 POINTS MORE

                                               IN A LONG ROPE (10 jumps in each exercise)

1.Basic jump: Entering the rope when it hits the floor and starts going away from you. You must jump in the center of the rope and exit at the other end.  2POINTS
2.Turning inside: Turn around as you jump. It´s very easy!  2POINTS

3.How many? How many students can jump at the same time in one rope? All the group must be inside the rope. 2 POINTS

4. Hold your partner`s hands and jump inside the rope.2 POINTS

5.Two crossed ropes jump: Here you jump not one but two ropes. They form a cross and the trick is only to look to one of the ropes. You must enter and exit as if you were jumping a single rope. Jumping in the middle of the 

ropes is fundamental not to be hit by one of the rope. 2 POINTS.