1. 1 st ESO, 1 st term
Unit 1: Health and physical activity
Unit 2: WARMING UP
Unit 3: Improving Your Physical Fitness
UNIT 1: What is Health? (page 8)
2. The WHO (World Health Organization) defines health as complete
wellness. This includes physical, mental and social well-being.
Factors Affecting Your Health
Positive:
- Exercise
- Proper nutrition
- Hygiene
- Rest/relaxation
- Healthy weight
- Good posture
- Medical care
Negative:
- Sedentary life style
- Bad nutrition
- Lack of hygiene
- Overweight/obesity
- Lack of sleep/stress
- Drugs/tabacco/alcohol
Exercise Safety (pag 13)
. Have a physical exam prior to any new exercise activity
. Listen to and follow the instructions of your P.E. teacher
. Do not eat within 2-3 hours before exercising
. Always warm-up before exercising
. Practice other physical activities in addition to P. E. class
. Do not perform exercises that are not recommended
for your age group, such as heavy weight lifting
. Rest between exercises as needed
. Wear appropriate clothing
. Wear comfortable/flexible shoes
. Tie your shoelaces as directed
. Drink plenty of fluids during and after exercising
. Cool-down after exercising
Good Balance (pag 17)
. Use proper techniques when lifting objects
3. . Push objects correctly
. Correct sitting position
. Walk with good posture
Care of the Back (pag 18)
. Wear your backpack with the weight equally divided on both shoulders
. Sit down with your back straight and rested on the back of the chair
. Do not carry heavy objects
. Exercise abdominal/lumbars muscles
. Do not sleep on a very soft mattress
UNIT 2. WARMING UP
4. What is Warming-up? (pag 24)
The warming up is the initial part in any session of training. It prepares
the body for later efforts.
Warming up is a set of sequencial and progressive exercises, involving
all the muscles and joints with the goal of preparing the body for
exercise, so the body can perform adequately and avoid injury.
What is the Proper Way to Warm-up? (pag 25)
. Orderly and sequencially (i.e. from feet to head)
. Progresively (from low-intensity to high intensity exercises)
. Complete (physical/mental)
. Adapted to the type of exercise activity
. It should raise your heart rate, your respiration and
the temperature of your muscles.
. It should last between 10 and 15 minutes
What are the Steps of Warming-up? (pag 26)
5. 1. Running at an easy pace, alternating with exercises such as: knees
high, heels to your buttocks, touching the ground, running sideways,
running backwards, running while circling arms forward/backward
1. Joint motion
9. A Person in Good Physical Condition (pag 34) :
- Experiences less fatigue while exercising
- Has stronger and more flexible muscles
- Has less injuries/illnesses/stress
Factors Affecting Physical Condition (pag 35)
- Genes (hereditary)
- Age
- Gender
- Physical training
- Health habits
Positive Health Habits (pag 36)
- Eating a balanced diet
- Warming-up before exercising
- Getting plenty of sleep/rest
- Avoiding alcohol, tabacco, etc
- Proper exercise clothing/shoes
- Proper hygiene to prevent infections
- Proper posture while sitting, walking, etc
Physical Capabilities (pag 37)
10. ENDURANCE
The capability of performing an exercise for a long period of time
FLEXIBILITY
The capability of stretching our muscles and joints. Flexibility is the range
of motion around a joint. Good flexibility in the joints can help prevent
injuries through all stages of life.
It depends on two factors: the mobility of the joints and the elasticity of
the muscles.
The more mobile your joints are, the more elastic the muscles are and
the more flexible you will be.
SPEED
How fast you can move
STRENGTH
The capability to lift or move large amounts of weight
Strength Speed Endurance Flexibility
11. Endurance Training (pag 40)
- It´s the most important factor in your age
group (along with flexibility)
- Your breathing rate must be moderated
- You should be tired but not exausted
- Your heart rate should not be higher
than 170-180 b/m
Endurance Exercises (pag 41)
Mountain Biking
Long-distance running/swimming
Team sports (basketball, football, etc)
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Flexibility Training (pag 42)
Declines with age unless we continue training
Women are more flexible than men
Should be performed after your exercise session
Flexibility Exercises
Gymnastics
Martial Arts
Dance
12. Strength Training (pag 44)
- Pre-teens should perform strength training
with moderation
- As a general rule, boys are stronger than girls
- Remember to stretch after performing strength
training to prevent sore muscles
Sports of strength
Rugby
Judo
Weight Lifting
Throwing: Javeline, discus, hammer.
American Football
Excercises to Develop Strength
Abs, sit ups
Push ups
Jumps
Wrestling
13. Speed Training (pag 46)
We develop speed and strength simultaneously
Short/intense exercises
Sports such as: Fencing, relay racing, long jump, short distance swimming
(50 mts)
Exercises such as:
