UNIT 1: WARMING UP AND PHYSICAL EXERCISE

Physical exercise is not only a characteristic of the human body but it is also a necessity. The modifications that take place in our body when we do some exercise is called adaptation of the organism to the physical exercise, so that our body can respond to the effort. Warming up is the first stage of the adaptation of the organism to physical exercise. It prepares the cardio-respiratory system: the beats of the heart increase and more blood with oxygen is transported for muscles. It also prepares the locomotor system: the temperature of the muscle increases and the muscle contraction goes faster. Thus, the muscular movements improve and the risk of injuries diminishes. Warming up also helps us psychologically for the later activity. There are 3 rules to do it: we must do it progressive, we must do it with a variety of exercises, and we must do it alternating stronger and softer exercises. Calming down is the process we do at the end of the exercise so that the organism can go back to its resting state. We must always start warming up by jogging (running slowly). Next, we must move all our joints and stretch all our muscles. In between these exercises, we must jog: backwards, sideways, crossing our legs, hopping, moving our arms, etc.
Effects in the organism of the warming up
In the cardiovascular system Heart beating faster and the beats are stronger, for this reason there is more blood circulation into blood vessels, in order to send more oxygen to the muscles. We breath faster and in a deep way in order to extract the necessary oxygen. It increases body temperature, for this reason the muscles are able to move easier. More activation of neuronal connections.

In the respiratory system In the locomotor system In the nervious system.

Being fit is the combination of abilities (physical, locomotor and psychological) and good health, that means that a person is able to do any physical activity at any time. Being healthy is important for the abilities of a person, but in the same way your physical, locomotor and psychological abilities are good for your health, so if we improve our physical abilities, well improve our health. We call physical condition assessment the evaluation of the abilities and the good health of a person. We get this assessment by means of measures and tests. In order to evaluate the good health of a person, we use the heart beat rate, which informs us of the adaptation of our heart to the effort we make and of the heart recovery when we have finished an exercise. There are two ways to measure our heart rate: carotid pulse and radial pulse

A warm up is usually performed before participating in (technical) sports or exercising. A warm up generally consists of a gradual increase in intensity in physical activity. For example, before running or playing an intense sport one might slowly jog to warm muscles and increase heart rate. It is important that warm ups should be specific to the exercise that will follow, which means that exercises should prepare the muscles to be used and to activate the energy systems that are required for that particular activity. The risks and benefits of combining stretching with warming up are mixed and in some cases controversial.

THE WARMING UP STEP BY STEP Step 1: Running slowly for 2 or 3 minutes (jogging) Types: Sideways in two directions Backwards Kicking your legs backwards Knees up Step 2: Moving joints and stretching Neck: Head up and down (hands on your hip) Head right and left Head in circles (clockwise and anticlockwise) Head side to side Spine: Hands behind our head and you turn round your back twice. Hands on your hips and you turn round your back twice. Hands above our head right and left in an arch. Hips: You turn around our hip 10 times each way(hands on our hips) (clockwise and anticlockwise) You move your hip sideways. Shoulders: You swing your arms backwards and forwards. You open your arms and touch your backs. Knees: You move the knees making circles (clockwise and anticlockwise) Ankles: You move the ankles making circles (clockwise and anticlockwise) Legs: Open your legs one at the front and the other at the back and touch the floor with your hands. Step 3: Some free games.

VOCABULARY: Physical exercise: ejercicio fsico; Warming up: calentar; Rules: reglas; Progressive: progresivo; variety of exercises: variedad de ejercicios; Alternating: alternand; Blood circulation: circulacin sanguine; Blood vessels: vasos sanguneos; body temperature: temperature corporal; neuronal connections: conexiones neuronales; Beats of the heart: latidos del corazn; Blood with oxygen: sangre con oxgeno; Muscles: msculos; Risk of injuries: riesgo de lesions; calming down: volver a la calma; Jogging: carrera suave; Being fit: estar en forma; Physical condition assessment: evaluacin de la condicin fsica

UNIT 2 : BASIC PHYSICAL ABILITIES AND LOCOMOTIVE ABILITIES

We call basic physical abilities of the body those that make movements possible and depending on how developed those abilities are, these movements will be more comfortable, useful and enjoyable when we want to do some physical exercise. Endurance is the power to bear prolonged exercise. The organs and body systems connected to endurance are the heart, the lungs and the cardio-respiratory system. - Types of endurance: aerobic (the oxygen we breathe is sufficient to meet the energy demand required by the body) ; anaerobic (The oxygen you breathe is not enough, and needs an oxygen debt which is manifested in the respiratory rate and fatigue) - Training methods: Continuous (without pauses; continuous running and fartlek); staggered ( with pauses to recover ; interval training) Flexibility is the ability to do movements to the best of your ability. The parts of the body that can be stretched are the muscles (as long as they can) and the joints. Depends of 2 factors: joint mobility and muscle elasticity. - Types of flexibility: static ( in a static position, without movement, called stretching); dynamic ( with ballistic movements) Strength is the necessary ability to overcome an obstacle or move a weight. The muscles and their capacity to contract are the elements linked to it. - Types of strength: Slow ( push ups), fast or maximum ( weightlifting) and explosive (jumps) - Training methods: with own weight ( with the body weight); in pairs ( can be used your partner as a resistance) Speed is the ability that permits us to move in the shortest amount of time possible The parts of the body related to speed are the muscles and the nervous system. - Types of speed: translation ( distance travelled in a time); gestural ( motor act in a short time) ; Reaction ( time to respond); mental ( time to solve a problem) The locomotive system enables us to make precise, agile and balanced movements. It is necessary to develop both types of abilities to find the efficiency of the movements: the physical abilities are the basis, and the locomotive abilities are the ones that complete the perfect achievement of these movements. The locomotive abilities are: coordination, agility and balance-stability. We must learn to value our physical abilities (it will be very useful for our future life), to warm up and we must pay attention to the execution of the tests in order to assess our physical abilities. We use a personal record card to write the changes in our physical condition and the impact on our health. With the personal record card we can check our habits if they are healthy, if we exercise enough or we should do more physical activity and finally how we have grown up in our last phase of development. VOCABULARY:
basic physics abilities: habilidades fsicas bsicas; endurance: resistencia; aerobic: aerbica; anaerobic; anaerbica; oxygen debt: deuda de oxgeno; Training methods: mtodos de entrenamiento; continuous: contnuos, staggered: fraccionados; flexibility: flexibilidad; joint mobility: movilidad aerticular; muscle elasticity: elasticidad muscular; Ballistic movements: movimientos balsticos; strenght: fuerza; speed: velocidad; translation: traslacin; gestural: gestual; reaction: reaccin; mental: mental; efficiency of the movements: eficacia en los movimientos; locomotive abilities: habilidades motrices; coordination: coordinacin; agility: agilidad; balance-stability: equilibrio-estabilidad;

UNIT 3: HEALTH, INJURIES AND DESEASES

The habits that make our health improve are: daily exercise, a balanced diet, correct postures and good personal hygiene. The habits that have some negative effects on our health (we must get information about them and reflect on them too) are: sedentary life, smoking, drinking alcohol and taking drugs.

In order to avoid alterations in our spine we must learn how to control the posture of our spine and to pose it correctly and strengthen (fortify) the muscles near the spine. If we sit on a hard chair, our posture must be as correct as possible; our back should completely cover the back of the chair.

We must carry our school bag correctly: putting the straps tight on both shoulders so it rests on the top part of our back. We must carry the 10% of our weight body. The laces of our trainers must be ankle so that our feet are secure enough correctly tied near to the to exercise comfortably.

A balanced diet allows people, depending on their age, to maintain a healthy lifestyle and to exercise. A diet is considered balanced when it contains a sufficient amount of energy and a correct quantity of nutrients (iron, potassium, calcium, vitamins, proteins, non-saturated, fats, mineral salts) The most important meal of the day is breakfast because it is when you need the most amount of energy. If you dont eat much for breakfast, our body doesnt function correctly and tiredness and apathy appear and you dont feel like doing anything. A correct breakfast has got: milk, cereals, fruit juice, and proteins (ham, chicken breast...) Relaxing is a physical and mental process involving some controlled exercises. VOCABULARY
INJURIES AND DESEASES Esguince: sprain, twist Tirn muscular: muscle strain Contusion: Contusion Blisters: rozaduras Paintful joints: dolor de articulaciones A cough: tos Cold: resfriado Chicken pox: varicela Stomachache: dolor de estmago Headache: dolor de cabeza Backache: dolor de espalda Chest pain: dolor de pecho Sore throat: dolor de garganta Flu: gripe Fever/ temperature: fiebre A pain in (leg, arm..): dolor A bruise: un cardenal A black eye: ojo morado Allergic reaction: reaccin alrgica Rash: sarpullidos Lump: bulto I feel dizzy: me siento mareado I feel breathless: me siento sin aliento Indigestion: indigestion

Habits: hbitos; Our health improve; nuestra salud mejore; Negative effects in our health: efectos negativos en nuestra salud; We sit on a hard chair: nos sentamos en una silla dura; School bag: mochila; 10% of our weight body: 10% de nuestro peso corporal; lace of our trainers: cordones de nuestras zapatillas; balanced diet: dieta balanceada; Breakfast: desayuno; Ham: jamn; chicken breast: pechuga de pollo; Relaxing: relajacin Expressions: