The document provides details on a physical education session focused on strength training. It includes instructions for a warm up with general cardiovascular exercise and joint mobility drills. Specific warm up exercises are then outlined that target the lower body like rocking lunges and toy soldiers. The main part describes doing circuit training with groups rotating between 4 exercises every minute. Partner exercises are also included like piggyback rides. Medicine ball and elastic band exercises are recommended for building strength. The cool down consists of light jogging/walking and static stretching.

1. DAVID DELGADO PASTOR 3ºB 13/04/2014
P.E. SESSION FOR STRENGTH
 WARM UP:
o General warm up:
-Activation: Cardiovascular activity:
Walking up steps, running, swift walk, jogging, jumping jacks, squats,
lunges, pushups, and sit-ups.
-Articular movement:
When you do something related to strength you make a lot of joints
work, but I think mainly the ones that are in the arms like the shoulders,
the elbow joint and the wrist joint:
1.Shoulder rotation: Swimming movement.
2.Elbow flex-extension: Stretch out and flex the elbows softly.

2. 3.Wrist flex-extension: Interlace the fingers and do circular movements.
-Stretching:
You have to mainly stretch the “aductores”, the back, the quadriceps,
the calfs, the hamstrings and the shoulders. The photos explain all you
have to do.
o Specific warm up:
o Rocking Lunge:
Give an active stretch to both your hips and hamstrings
with the rocking lunge. Start in a deep lunge with your

3. left leg forward; you can even bring your right knee to
the floor. Straighten your left knee to rock your weight
back and onto your right foot, lengthening the left
hamstring. Flex your left toes as you rock into the
hamstring stretch to lengthen the calf a bit too. Return
back to your deep lunge, and repeat for a total of 10
times on each side.
o Toy Soldier:
A walking kick, the toy soldier stretches out the back of
the leg, both hamstrings and calves. Step forward on
your right foot, and kick your left leg forward, bringing
your left toes toward your right hand. Step onto your
left foot and kick the right leg, bringing the right foot
toward your left hand. Take 20 steps total.
o Walk-Outs:
This slow and deliberate full-body move is great for
warming up the upper body and core. Begin standing,
and bend in half at the waist to walk your hands
forward until you're in a plank position. Do one push-
up, and then walk your hands back to your feet,
lingering in Downward Dog to give your calves an extra
stretch — this is especially important if you're doing
plyometric jumping moves in your workout. Do eight to
10.
o Sideways Shuffle:
This move keeps the body in motion while priming it
for side-to-side lateral exercises. With your legs wide
apart and toes pointed forward, side lunge to the left,
then shift weight to the right side for another lunge,
and follow with two shuffles to the left, stopping in a
lunge to the left to repeat the sequence again. Go one
direction for 10 reps, and then switch sides.
o Walking Lunges With Side Stretch:
Adding a side stretch to slow and steady walking lunges
primes the entire body for a workout (this move is also
perfect for cooling down after a run). Take a big step
forward with your right foot and lunge, bringing your
left arm up and stretching to the right. Follow this with
a big step forward with your left foot, stretching your
right arm to the left. Repeat until you have taken 10
steps per foot.
 MAIN PART:

4. o Circuit training: A great idea is to do a circuit like the one we did
in class, it will be similar. There’s going to be groups of a few
people and four exercises:
Every minute an alarm will sound and everybody has to walk
very slowly to the next activity untilthealarm sounds again.
o Work in pairs:
We will also do exercises in pairs. The people will do different exercises like
the piggyback ride going to the other side of the field:

5. o Medicine ball:
I think all the exercises related to the medicine balls are good to practice
strength.

6. o Elastic band:
With an elastic band per person you can do a lot of exercises that will improve
your strength.

7.  COOL DOWN:
For the cool down there are simple and effective things you can do:
 5 to 10 minutes jogging/walking - decrease body temperature and
remove waste products from the working muscles:
 5 to 10 minutes static stretching exercises.