.

1. P.E 1º E.S.O I.E.S Príncipe Felipe 2015/2016
1
The warm-up
The warm up is basic in Physical Education. We do it everyday, so it is the first thing you must
learn.
WHAT IS A WARM-UP?
A warm up is a series of exercises you do before physical activity, to prepare your body for it.
For example, before playing an intense sport you can run slowly to warm your muscles and your
heart.
Warm ups must prepare the muscles for the activity.
There are very different warm ups, (high intensity, low intensity, for
basketball, for tennis...)
So, the warm-up volleyball players do is different from the one
footballers do.
Warm ups are specific to the sport or activity you practice.
1. Benefits of the warm up:
If you do a good warm up, you can get:
1) Protection against injuries
2) Better performance
And also:
-You increase your body temperature. -Your joints move more efficiently
-Oxygen in blood travels faster.
-Muscles move faster and with more
strength
-Your muscles extend more and are more
elastic
-You react faster

2. P.E 1º E.S.O I.E.S Príncipe Felipe 2015/2016
2
2. PARTS OF A WARM-UP:
1. A small run.
This is to warm up your heart and
lungs, and also the muscles.
2. Movements ofyour joints.
This is the first part, and it must
have a low intensity. We move our
arms in circles forwards and
backwards,we draw circles with
our hips...
3. Stretching ofthe main muscles.
This makes the muscles more flexible, prevents injuries and also helps the muscles to develop
more power.
4. Exercisessimilar to the sport you are going to play and/or a game.
In this part, you warm up the muscles you use in the sport or activity.
This part must be progressive in intensity. It must start slow and increase the intensity.
It must end at a intensity similar to the sport you are going to practise.

3. P.E 1º E.S.O I.E.S Príncipe Felipe 2015/2016
3
PHYSICAL FITNESS
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 exercices 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 runnners: 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.

4. P.E 1º E.S.O I.E.S Príncipe Felipe 2015/2016
4
There are two types of Stamina or Endurance: Aerobic and Anaerobic.
Aerobic Stamina: During aerobic activity, your heart and lungs give your muscles enough
oxygen, so you can do exercise for long periods of time at a medium intensity. (marathon,
cycling..)
Anaerobic Stamina: During anaerobic activity, your muscles don´t have enough oxygen. These
exercises are shorter but have a very high intensity (100m sprint, a basketball attack).Wiht
anaerobic stamina, you can do these exercises faster and get tired later.
Aerobic Exercise is very good for your health. It develops your heart, your lungs and your
circulatory system.
2. STRENGTH:
Strength is the ability to use muscles against a resistance (a force or
a weight).
With it, you can move or lift weights, and you can move your body
weight easier.
Some sports in wich strength is important:
Weightlifting: to lift as much weight as you can.
Judo: to throw your opponent.
Climbing: you need to move your body weight up the mountain.
Athletics: to jump higher or longer and to throw the javelin or hammer.
There are three types of strength:
a) Maximum strength:to lift very high weights (aizkolaris lift very heavy stones)
b) Explosive strength: to do a movement as fast as we can,moving a small weight (javelin
throwers, for example)

5. P.E 1º E.S.O I.E.S Príncipe Felipe 2015/2016
5
c) Resistance-Strength:to do exercises with medium weights for a long time (in judo, combats
last 4 minutes; rowers must move the boat for a long time also)
3. SPEED:
Speed is the ability to 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.
You can find:
Reaction speed: moving as fast as you can after the referee blows the whistle in a 100m sprint.
In team sports there is also reaction speed: chasing your opponent when he runs away from you,
or reacting to a volleyball spike quickly.
Speed of an isolated movement: a movement you do only once, e.g. a karate kick or a tennis
service must be very fast.
Speed of combined movements: cyclic movements, movements you repeat: any sprint in
running or swimming is a series of movements of your arms and legs, a dribbling in football, etc.

6. P.E 1º E.S.O I.E.S Príncipe Felipe 2015/2016
6
4. SUPPLENESS:
Suppleness is the ability to have a wide range of movement with any part of your body. It is also
called Flexibility.
Flexibility is very important in all sports, because with it, you have better performance and less
injuries.
It is important for gymnasts, for hurdle runners or tae-
kwondo fighters to do kicks.
There are two types of flexibility:
Dinamic Flexibility:you use it when you do wide and
relaxed movements.
Static Flexibility: you use it when you hold one
position for some seconds. There is no movement.
Flexibility is the only physical ability that decreases as
you grow older.
You need to spend a little time everyday to maintain
and enhance it.
Benefits ofsupleness training:
-You have less injuries.
-Your muscles are more elastic and more powerful.
-Your movements are not limited.

7. P.E 1º E.S.O I.E.S Príncipe Felipe 2015/2016
7
Bibliography:
 CONTRERAS (1998): Didáctica de la Educación Física. Ed. Inde. Zaragoza.
 LATONOV, V. N. (1995): El entrenamiento deportivo. Teoría y Metodología. Ed.
Paidotribo. Barcelona.
 PORTA J. y OTROS (1988): Programas y Contenidos de la Educación Física y
Deportiva. Ed. Paidotribo. Barcelona.
 TORRES, J; RIVERA, E Y OTROS (1996): Fundamentos de la Educación Física.
Consideraciones Didácticas. Ed. Rosillo. Granada.
Website:
 Extraido el 1-10-2014. EF Bilingüe. http://efbilingue.com/