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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 preparesthe cardio-respiratory system: the
beats of the heart
increase and more
blood with oxygen
istransported 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 andthe
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 goback 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 oxygento the muscles.In the respiratory systemWe breath faster and in a deep way in order toextract the necessary oxygen.In the locomotor systemIt increases
body temperature
, for this reasonthe muscles are able to move easier.In the nervious system.More activation of 
neuronal connections
.
Being fit
is the combination of abilities (physical, locomotor and psychological) and
goodhealth
, 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 physicalabilities, we’ll improve our health.We call
physical condition assessment
the evaluation of the abilities and the good health of aperson. 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 usof the adaptation of our heart to the effort we make and of the heart recovery when we havefinished 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)sportsor exercising. A warmup generally consists of a gradual increase in intensity in physical activity. For example, beforerunning 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, whichmeans 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 STEPStep 1
: Running slowly for 2 or 3 minutes (jogging)Types: Sideways in two directionsBackwardsKicking your legs backwardsKnees up
Step 2
: Moving joints and stretching
Neck:
Head up and down(hands on your hip)Head right and leftHead 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 andanticlockwise) 
Ankles:
You move the ankles making circles (clockwise andanticlockwise)
Legs
: Open your legs one at the front and the other at the back andtouch the floor with your hands.
Step 3
: Some free games.
VOCABULARY:
Physical exercise: ejercicio físico; Warming up: calentar; Rules: reglas; Progressive: progresivo; variety of exercises: variedad de ejercicios; Alternating: alternand; Blood circulation:circulación sanguine; Blood vessels: vasos sanguíneos;
body temperature: temperature corporal;neuronal connections: conexiones neuronales;
Beats of the heart: latidos del corazón; Blood withoxygen: sangre con oxígeno; Muscles: músculos; Risk of injuries: riesgo de lesions; calming down: volver a la calma; Jogging: carrera suave; Being fit: estar en forma; Physical condition assessment: evaluaciónde la condición física
 
UNIT 2 : BASIC PHYSICAL ABILITIES AND LOCOMOTIVE ABILITIES
We call
basic physical abilities
of the body those that make movements possible anddepending 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 systemsconnected to endurance are the heart, the lungs and the cardio-respiratory system.
-
Types of endurance
:
aerobic
(the oxygen we breathe is sufficient to meetthe energy demand required by the body) ;
anaerobic
(The oxygen youbreathe is not enough, and needs an
oxygen debt
which is manifested inthe respiratory rate and fatigue)
-
Training methods: Continuous (
without pauses
;
continuous running andfartlek);
staggered
( with pauses to recover ; interval training)
Flexibility
is the ability to do movements to the best of your ability. The partsof the body that can be stretched are the muscles (as long as they can) andthe 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. Themuscles 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 beused 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
( timeto 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
: thephysical abilities are the basis, and the
locomotive abilities
are the ones that complete theperfect 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 upand 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 onour health.With the personal record card we can check our habits if they are healthy, if we exercise enoughor we should do more physical activity and finally how we have grown up in our last phase of development.
VOCABULARY
:
basic physics abilities: habilidades físicas básicas; endurance: resistencia; aerobic: aeróbica;anaerobic; anaeróbica; oxygen debt: deuda de oxígeno; Training methods: métodos de entrenamiento; continuous:contínuos, staggered: fraccionados; flexibility: flexibilidad; joint mobility: movilidad aerticular; muscle elasticity:elasticidad muscular; Ballistic movements: movimientos balísticos; strenght: fuerza; speed: velocidad; translation:traslación; gestural: gestual; reaction: reacción; mental: mental; efficiency of the movements: eficacia en losmovimientos; locomotive abilities: habilidades motrices; coordination: coordinación; agility: agilidad; balance-stability:equilibrio-estabilidad;
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