Theory part. 1st Evaluation. 4th ESO

Theory part. 1st evaluation. 4th ESO

1. Concepts:

Endurance: (Stamina) The capacity to keep  the physical and/or mental strength to keep an effort the maximum time without reduce the intensity.

Strength: The capacity to overcome or opposite external loads. The maximum amount of force that a muscle or muscle group can exert during a single contraction.

Flexibility is defined as the range of motion of your joints or the ability of your joints to move freely

Speed: The capacity to run a short distance in the mínimum time without losing intensity.

Agility: The ability to change the position of the body quickly and accurately.

Heart rate zones:

-       Maximun: 220 – age.

-       Healthy zone = Less than 75% of the maximun.

-       Minimun to produce some adaptación: 60% of the maximun.

2. Practise:

Stamina (endurance): Course Navette: Test to measure the maximum aerobic power. If you get a good mark, you will good by running long distances.

Flexibility: Flexibility box test: Test to measure the general flexibility sitting down on the floor streching and all the body without bend the knees.

Speed test: 6x9 metres = 54 metres.  

Endurance – speed test. Mader test. 10 sprints at the maximum speed.

Strength – endurance test: Sit ups in 30 seconds. Long jump. Push ups.

Agility test: 4 sprints to catch and let something.

3. Methods:

1. Strength (4 series 10 repetitions, circuit training)          

2. Endurance (interval/continual training)          

3. Speed (short series maximum level)    4. Flexibility (FNP/ Stretching)

4. Big muscles groups: 

Trapezius, deltoids, pectoralis, triceps, biceps, latissimus dorsi, abdominals muscles, gluteus, harmstrings, quadriceps, gastrognemius, achilles tendon.