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1. FOURTH GRADE:
CONCEPTS TO DEVELOP
UNIT 1: Warm up and test
- warm up concept : it is the set of activities that we do before a physical activity
to prepare the body to make a more intense effort.
- warming goals : avoid the risk of injuries and to prepare the individual
physically and psychologically for an effort.
- warm up characteristics :
you should start slowly and increase little by little (progressive)
you should work out the main muscles and joints(complete)
It is efficient because you do for your objective
It will be in order the next exercise or sport (fitted)
- warm up types (general and specific)
GENERAL: you do it for any type of activity. You warm up all the body not
only one part.
SPECIFIC: it is a warm up that is made for a specific activity. You took special
attention to some parts of the body that are the important ones for the activity.
warm up effects
1. increases temperature
2. heart rate increases
3. breath rate increases
4. the reaction time will be better
5. the concentration will be better
- autonomous warm up :
- resting heart rate : the number of beats in one minute when you are at rest.
- working heart rate and rank
- main involved systems during warm up
 Respiratory system
 Cardiovascular system
 Locomotor system
 Nervous system
- factors to be considered for warming up
1. Duration(15 – 20 minutes)
2. Intensity and progression(start low and increase little by little , 130-150
beats, never feel fatigue)
3. Repetitions (5 to 10 are enough)
4. Pauses(short breaks between exercises)

2. - considerations for a good warm up
a. Start with continuous run
b. Mobilize different body segments to activate all the organism
c. Stretch
d. Breathe normally, not forcing inspiration and expiration
e. Alternate muscle groups working to not overload the muscles
f. Change the intensity of the exercises to not cause fatigue.
- physical test : it shows us how we are in every skills and it indicates the way to
work
- weight ball ,long jump, 10x5mt ,flexibility, high, weight, 50 mt speed, cooper
UNIT 2: Fitness, Endurance and Flexibility
- fitness concept
- physical condition
- benefits of fitness
- factors of fitness (genes, age, gender, healthy habits, training)
- training (4 skills)
o Stamina or endurance
- Concept : it is the ability that allows us to withstand physical and
mental fatigue during prolonged efforts , and improve the quick
recovery capacity after effort.
- Effects of stamina
1. Aerobic training increases cardiac cavity
2. Anaerobic training increases the heart muscle fibers
3. It turns on inactive capillaries and makes new ones
4. It expands lung capacity
5. The heart resting frequency decreases(heart works less)
In general it activates metabolism
- Types of stamina
o Aerobic : The ability to withstand long-term efforts in low or
medium intensity with sufficient oxygen.(130-169 bpm)
o Anaerobic : The capacity to perform for as long as possible
intense efforts without oxygen. The duration is short
 Lactic : The intensity is high but the time you could
do a physical activity is short. 400m
 A lactic : Maximum speed and short time. 100m
- Methods/systems of training
o Continuos running : run continuously from 20 min to 40 min
with 140-160 bpm/min with a steady pace
o Farlek : running continuously but varying pace in different
sections
o Interval training : you alternate efforts( 90 sec) and breaks
(1/3 full recovery)
o Circuit training : It is a series of exercises consecutively
o Flexibility
- Concept : The ability that allows us to make the movements in their
maximum amplitude
- Factors/components
o joint mobility : the degree of movement of each joint(isn´t
the same in every joint and person)

3. o muscular elasticity : The ability of the muscle to lengthen
and shorten returning into its original shape.
- Flexibility factors (gens, gender, age, type of work, period of day,
temperature, fatigue, training, …)
- Types – traning methods
o Active : Produce by the action of our muscle.
o Passive : A sternal strength helps to the action.
o Static : no movement
o Dynamic :movement
o PNF
- Importance of flexibility
Athlete : perform much better and easier their actions
Normal people : having good flexibility positively affects health
o Strength : neuromuscular ability to beat external or internal resistance
thanks to muscle contraction (static/dynamic)
o Speed : ability to perform motor actions in the shortest time.
- Anatomy concepts
o skeleton functions (protect, shape, movement, support and make new
blood cells)
o locomotor system : it gives humans the ability to move using the
muscular and skeletal sustems. It provides form ,support ,stability and
movement to the body (muscles, joints, bones)
o parts of a basic joint (for example knee), Bones, Ligaments, Muscles,
Tendons, Cartilage
UNIT 3: Basket
- History
Basketball was born in U.S, in 1891 by a Canadian named James Naismith
Priest. He invented because he saw that in low temperatures did not allow
outdoors sports.
- Rules
o length of match
o players : 12 max / 5 on the field , 7 on the bench / coach can change
when he want.
o scoring (1,2 or 3 points)
o match
o field or court

4. o travelling : with the ball in the hands you only can do 2 steps
o doubles :
o 5 seconds : time that you have to serve the ball
o 8 seconds : to move to the opposite field
o 3 seconds : zone
o 24 seconds : possession
o Field back : once the ball has passed the middle line in the possession of
a team it can not pass to the other side again.
o Personal foul : it is an infraction that a player do.
o Free shots
o Pivoting foot (one time stop, two times stop)
- Techniques
o Pass : move the ball around the field without bouncing.
 Chest pass
 Bounce pass
 Over the head / Baseball pass
o Dribbling / bouncing
 High bouncing
 Protection bouncing
 Switch of direction (simple, between legs, with reverse, by the
back)
o Rebound (3 steps: properly position, win/get the place, jump and
catch the ball)
o Shooting
 Jump shot
 Free shot
 Layup

5.  Hook
 Dunk
- Tactics
o Player names: 1: point guard, 2: shooting guard, 3: small forward, 4:
power forward and 5: centre.
o Attacking
o Defending
 Individual
 Zone
 2-3
 3-2
 Mixted
o Counterattacking