4th ESO. Theory part. IESO Ribera del Cega

4th ESO Theory part. Bilingual class

1. Vocabulary:

Physical condition:

Push-ups = flexiones de brazos

Sit-ups = abdominales

Pace = ritmo de carrera

Heart rate = frecuencia cardíaca

Workout = entrenamiento

Badminton:

Shuttlecock/ birdie = volante

Drive = derecha

Backhand = revés

Lob = globo

Drop = dejada

Smash = remate

2. Concepts:

Physical condition and health: Maximum state of physical and mental well-being that allows to perform daily activities with energy.
Factors influencing the physical condition: Aerobic resistance, aerobic power, speed, strength-resistance, resistance to speed, flexibility and muscular elasticity.
Definition of each quality and specific tests for its evaluation:
Aerobic resistance: Ability to maintain a moderate intensity of effort as long as possible. Race test at a continuous pace (determined number of laps), try to achieve the same times, adapting them to the individual level.
Aerobic power: Ability to maintain a high intensity as long as possible over a given distance under aerobic conditions (2-10 minutes). Course navette test: Running a distance of 20 meters increasing the intensity every minute.
Speed: Running a short distance at maximum intensity in the shortest possible time. Eurofit battery tests: 5×10 meters, sprint.
Strength: Perform as many repetitions as possible in a test where maximum strength and maximum intensity are required. Eurofit battery: sit-ups in 30 seconds, push-ups (Maximun).
Endurance to speed: Ability to perform repeated efforts at maximum intensity and with rest without loss of intensity. 10 sprints test: Perform 10 sprints of 30 meters with maximum intensity with one minute of rest, the difference between the slowest and the fastest must be the lowest possible.
Flexibility and muscular elasticity: Maximum elongation capacity of a muscle, and ability to return to its initial state. Test: Body flexion test.

3. Big muscles group:

4. Workout methods:

Endurance. There are 2 methods:

Continuous Extensive: Continuous race at a moderate pace between 30 and 60 minutes.
Intensive Continuous: Continuous race at medium-high tempo between 10 and 30 minutes.
Power: Continuous race at high speed between 2 and 10 minutes.
Speed: Stroke at maximum pace in a short distance.
Flexibility: Stretches between 10 and 30 seconds.