IES OCTAVIO CARPENA 1ª EVALUACIÓN 1º BACHILLERATO

P.E.

1º BACHILLERATO
(1st TERM)

P.E. Department
IES OCTAVIO CARPENA 1ª EVALUACIÓN 1º BACHILLERATO
UNIT 1. HEALTH-RELATED-FITNESS COMPONENTS
1. ENDURANCE

Ability to sustain, continue or last an exercise (effort), as long as possible, despite

muscle stress or fatigue. It is vital in long lasting sports, such as cycling, lomng distance
events (Marathon)…

Good endurance levels helps us to delay the onset of fatigue. Resistance training
are key to improve our fitness level, our health and our overall health

Main factors determinng endurance performance ability

There are several factors that influence on this fitness component:

• Age. Young people, with no medical conditions, go through a big gap of

improvement and developmnet. As you age, your endurance ability decreases.
So working out is paramount to delay that process and stay fit and healthy.
• Genre. Based on physiological aspects and generally speaking, women have a
smaller gap of endurance imrpovement.
• Coordination. The better you coordination the less energy you lose and the
easy to excel performing your target activity.
• Strength. Getting proper toned balanced muscles involved in the aerobic
activities practiced, delay the onset of fatigue.
• Temperature. Freezing or really hot temperatures, as well as, humidity,
influence training performance, especially, long distance events.

Types of endurance:

Depending on the intensity required we can break endurance down into two main
types (pathways):

• Aerobic endurance: Ability to sustain an effort of low intensity, but during a long
period of time. Oxygen supply and demand is enough to fuel muscles.

• Anaerobic endurance. The effort to sustain is done at a high intensity, but for a
short period of time (less than 3 min), namely, 400 or 800 race. Oxygen supply is
not enough to fuel muscles, so effort are performed DEUDA DE OXIGENO

o Anaerobic alactic:short & burst stints of exercise. We can break it down into
two.
• Under 5 secs: intensity 100%. Main source of energy ATP (adenosin
triphosfate, only muscle source of energy), for instance, long jump race.
• Between 5 to 20 secs: you don´t work out at your 100% because the
length of the exercise is quite long to exercise at your maximum, so you
are not able to sustain it. Source of energy are ATP and PC
(phosphocreatine). Both provide energy easily and quickly, but in a short
period of time.
o Anaerobic lactic: medium-short intense bursts of exercise (20 to 120 secs).
This subpathway can be also be splitted into two:

• Exercise (20 to 45 secs). Intensity close to 95%. Glycogen is the main

source of fuel. Heart rate nearly rocketed up your maximum and as effort
has to be sustained for a relatively long period of time lactact is built up.:
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i.e. 200m race.

• Exercise (45 to 120 secs). Intensity roughly close to your 90%. Glycogen
is used as a fuelling source and heart rate rocketed up nearly 90% MHR
so lactate built up at a medium intensity (12-18mm), and effort can be
managed.

WHAT TYPE OF ACTIVITIES ARE MAINLY AEROBIC OR ANAEROBIC?

Aerobic: B r i s k w a l k i n g , j o g g i n g , b i k i n g , s w i m m i n g , e t c .

Anaerobic: team sports (soccer, basketball, handball , rugby) racket sports

(tennis, badminton, table tennis…), athletics (medium-short events, such
as, 100m, 200m & 400m race, long jump race…)

ENDURANCE TRAINING METHODs:

The main ones we can splitted into three: continuous, split & mixture

CONTINUOUS.

The workout is done during a long period of time, with no changeable intensities
(continuous) and with no rest. The main ones are:

Uniform rhythm
• Continuous running. Run at a constant, but medium-low, non variable pace, for
a set period of time & kms.

Features:
o Long time race/workout
o Heart Rate (workout range) 140/165 bpm
o Increasing workout´s intensity, over your training plan.
o Average time to run 1km ranges from 4.30m & 6min

Variable rhythm
• Fartlek. Intensities (distances, running pace…) are changed all over your
running workout. Getting used to this changeable instensities, improve your
fitness level.
Features:
O Making out the most of a natural environment (hills, slopes…) is the best way
to put into practice the changeable intensities this method stands for.
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o Workout length 20 to 50 min

o Changeable load: light (150 bpm), medium (140--160 bpm) & heavy
(160--180 bpm)
o Rest is made during ligh load periods.

SPLIT METHODS

Workouts are splitted into different parts. Between each part there is a resting
gap. These “gaps” are done to recharge body´s fuelling levels and boost the next
workout exercising part. The most well-know split method is:
Interval Training: it consists on performing an activity with complete or
incomplete recovery resting time.
Features:
o Workout length 20 to 50 min.
o Bouts of exercise length (distance): 80-300 metros.
o Intensity changes depending on your target improving pathway: aerobic or
anaerobic.
o Number of repetitions: 10 to 15 times
o Recovery resting times will also vary: Incomplete (140 bpm) or Complete
and it last one will be done walking and would take as much time as
needed to be under 120 bpm before going on the workout.
Hight Intensity Interval Training: this method consists on performing short
burst of exercise with incomplete recovery resting times.

Features:
o Workout length 5 to 30 min.
o Bouts of exercise length (distance): 20-100 metres.
o Changeable intensities but always close to your maximum, ranging between
your 90-100%. Activities are basically practice to improve your anaerobic
pathway.
o Number of repetitions: 5 to 8 times
o Recovery resting times are always incomplete, roughly about 140bpm,
and no active.

MIXED METHODS

• Total training. This method tend to be done using nature and environment
features (hills, slopes…) and mix them with jogging, gymnastics activities made
helping you out from stones, trunks…) to change the load and intensity of the
exercises.
Features:
o Long time bouts (average 160bpm)
o Bouts of exercise length (distance) vary depending on fitness level, age,
training plan, etc.
o Workout length 25 to 35 min, and could go up to 60 min in advanced
fitness people.

Endurance can be measured with different physical tests, such as 2000m race, Cooper´s
test (12min) or Course Navette´s test.
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WHY WORKING OUT ON YOUR AEROBIC ENDURANCE?

- Increase heart size, so it improves the amount of blood pumped by your heart, with
less effort.
- Left ventricle size increases, so heart rate with be lower and blood pumped will
be higher.
- Reduce visceral fat los, linked to different types of metabolic deseases such as
dyslipidemia, high colesterol etc.
- Reduce or prevent high blood pressure
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- Prevent osteoporosis Previene la osteoporosis (weakened bones as you
age)
- Increase blood vessels.
- Improves your mood and personal wellbeing.
- Prevent psychological conditions such as depression and anxiety.

Monitoring your exertion (worksheet attached):

IES OCTAVIO CARPENA 1ª EVALUACIÓN 1º BACHILLERATO
IES OCTAVIO CARPENA 1ª EVALUACIÓN 1º BACHILLERATO
2. STRENGTH:
The extent to which muscles can exert force by contracting against resistance (e.g.
holding or restraining an object or person), so that, you can trigger movement.
It´s vital in sports related to weighting lifts, throwing objects (shot put, javelin
throw)…and even in athletics (long jumps, high jumps.

Strength depends on different musular-nervous related aspects, such as the muscle´s

size, muscles´ fibres type & targeted neurons. All this aspects made that strength workout
will prompt different effects on your body:
• Increase of muscle´s (fibres) size, increasing muscle capacity of contraction, this
process is called hypertrophy. Bodybuilder is one hallmark sport based on that
point.
• Increase tendon size, and so that it strength and flexibility, preventing injuries.
• Improves muscle´s efficiency contraction by recluting a bigger number of motor-
neurons.
• Increase muscle´s storing capacity (muscular glycogen).

There are THREE main types of strength:

➢ Maximum strength: Lifting or overcoming a huge load, i.e. weightlifting.
➢ Explosive power: overcoming of light load with high speed movements, such as,
jump an obstacle or sports that requires jumping or throwing objects (long jump, put
shot).
➢ Endurance-strength: overcoming a light load, during a long period of time, such as
carrying shopping bags or sports like canoeing.

Types of strength

Hallmark features: Maximum S. Explosive Endurance

Power S.

Load: weight or resistance to lift or overcome 100% - 20% - 20% -

90% 40% 50%

Repetitions: number of times repeating the exercise, in 1 to 4 sets 4 to 6 sets 2 to 4 sets

a row, without resting time 1 to 5 rep. 6 to 10 rep. 15 to 50 rep.

Recovery resting time: period of time between 3 to 5 3 min. 1 min.

sets to catch your breath min.

Types of muscular contractions:

Isotonic Contraction: muscular contraction implyes a change in muscle´s length,

shortening or lengthening it.
Concentric: muscle exerts enough force to overcome the resistance and
muscle shortens, being able to move against this resistance. For instance, bending your
arms (biceps) taking a sip of water.
IES OCTAVIO CARPENA 1ª EVALUACIÓN 1º BACHILLERATO

Eccentric: the resistance is higher that exertion made by the muscle and it
(the muscle) lengthens to exert tension. Taking the same example the eccentric
contraction will take place after taking the sip and extending your arm.

Isometric contraction: the muscle does not change its length, but generate/exert
tension. For instance: holding a baby. There is no movement involved but tension is
exerted to prevent he/she falls.

To increase our strength fitness level, we could use different workout´s methods:

✓ Circuits: it is based on practising a set number of exercises (8 to 10), on different

spots, you have to move through.

Features:
o Exercises aim at traning big muscles or smaller targeted muscles.
o Each exercise has to be repeated for a set number of times and over a set
period of time
o Resting time (exercises) ranges from 20 to 30 secs.
o Sets (series) resting time ranges from 3 to 5 min.
o Circuits should to be done 2 or 3 times. Intensity medium-high (55-
85%).El circuito debe repetirse 2 ó 3 veces. alta (55% a 85%). Aim at
working out big muscles, such as the circuit-training.
✓ Dumbbells or lifting weights: by using dumbbells and weights, your exercise
routine is organised using as key principles load, number of repetitions and resting
times.
✓ Other methods:
• Multijumps (plyometrics): jumps of different types and heights.
• Multithrows: throws with different objects and weights
• Bodyweight (exercises): load is your own body.
• Carry over (exercises): Load is a partner´s own body weight.

Strength can be measured throughout different physical tests, namely, Medicine ball
throw, standing long jump, etc.

3. SPEED:
Ability to move, quickly, as fast as possible. It is paramount in sports that requires
quick (body) responses, such as, short distance races, table tennis…

Two main types of speed:

➢ Reaction speed: ability to react, as quickly as possible, to a stimulus or signal. For
instance: a handball´s goalkeeper blockage, a fencing match.
➢ Movement speed: ability to carry out a movement or perform a skill, the sooner the
better. For instance, a tennis´ smash.
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➢ Displacement speed: ability to cover a certain distance as fast as possible,
such as in a 100m race. It depends on two aspects: range and frecuency of
movement (running technique).
Speed is a physical component that has a direct relationship with the nervous system and
the muscular system (types of fibres, motor-neurons, muscle´s size).
Speed training prompts the following changes and improvements in your body:

• Increase of muscle´s (fibres) size, increasing muscle capacity of contraction, this

process is called hypertrophy. Bodybuilder is one hallmark sport based on that
point.
• Increase tendon size, and so that it strength and flexibility, preventing injuries.
• Improves muscle´s efficiency contraction by recluting a bigger number of motor-
neurons.
• Increase muscle´s storing capacity (muscular glycogen).

Speed can be measured throughout different physical tests, such as 4x6m, 50m race, etc.

4. FLEXIBILITY
Ability to perform movements with a wide range of motion. It is paramount in sports
that requires wide ranges of movement, such as gymnastics, swimming, dance…

Flexibility depends on two main factors, joint mobility and muscle elasticity:
• Joint mobility: the degree of movement of a joint is limited by muscle´s and
ligament´s structure.
• Relaxation muscle capacity: the higher muscle´s relaxation, the major
stretching capacity.
• Muscle elasticity: muscle´s length capacity depends on (un)toned muscles and
la capacidad de elongación del músculo depende del tono y elasticidad del
mismo.

METHODS TO IMPROVE FLEXIBILITY

Proper exercises(techniques) to improve your flexibility must increase range of
motion, so your ligaments, muscles and tendons lengthen. ., tendones y músculos.
There are three main types:

• Dynamic method. Stretching

involves moving parts of your body
while gradually increasing reach,
speed of movement: controlled leg
swings, roll forwards…

Image 1 Dynamic exercises (dynamic method)

IES OCTAVIO CARPENA 1ª EVALUACIÓN 1º BACHILLERATO
• Static method. Stretching does
not involve movement, holding the
same position for 15-30 secs, and
you repeat if twice or three times.

Image 2 Static exercises (static method)

• Passive method. It is similar to the static method, but the movement is rules by
someone/something else (a partner, bands…), to get the wider range possible.

Image 3 Passive exercises (all but 9 & 10)

3.1. WHEN & HOW TRAIN YOUR FLEXIBILITY?

- Mainly, at the end of your exercise routine, easing the cool down.
- During the warm up is not advisible, because it would not contribute to muscular
activation.
- Length: 5-10 mins is enough.
- Overstretching could compromise muscles tone and joints stability.
- Hold stretching position for 20-30 secs.
- Do not hold your breath while stretching
- Never stretch to the point of pain.
- No bounces

Flexibility can be measured throughout different physical tests, such as stand & reach or
the sit & reach test.
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TEMA 2. PRINCIPLES OF FITNESS DEVELOPMENT

The following principles must be used by high performance and non performance
athletes, and last but not least, students like you at high school. All of them are paramount
to plan out your personal physical activity plan.

Training load is a particular amount of exercise you practice to keep yourself physically
active and improve your fitness level. It is measured by three basics aspects:
• Volume: linked to the load´s quantity. It is measure with time (min) or distance (km).
• Intensidad: linked to the load´s quantity, per unit of time. Measurement:
o Absolute: race´s time (sec.), speed(min/1km) or bpm
o Relative: leve lof exertion required (90%) or own maximum heart rate.
• Rest: periods of resting (time).

1. PRINCIPLES TO START OFF YOUR FITNESS ADAPTATION

Overload principle or mínimum threshold: in order to make out the most of your
exercise routines and improve your fitness level, there must be a mínimum stimulus that
must cause in your body some physical strain. It simply means, that one needs to load the
body more than it usually accustomed to. Getting over a minimum (physical) threshold is
key in the rate of improvement of your fitness level.
• Light stimulus: no body responses, no physiological adaptations.
• Medium stimulus: mantainance effects
• Optimum stimulus: spark physiological and morfological (body) changes. The
right relationship between volumen, intensity and proper resting times are key to
improve your fitness level.
• Too heavy stimulus: high volume and intensity exercises, with not enough
resting time caused overtraining syndrome.
The no pain no gain, bodybuilders´ slogan is not really accurate. Working out during long
periods of time (volume) with high load, without paying attention to the resting gaps, can
caused really bad effects on anyone´s health. In the same way, unload exercise or really
light stimuli would not let you check any fitness improvement.

Variety principle: stimuli must be varied in order to keep on getting fitness

improvements.

Progression: stimuli must be increasingly higher to prompt fitness´ improvements

and changes. Load must be gradually increased, alternating volume and intensity
changes.
Stimuli must be increased gradually:
o Increase workout frecuency
o Increase workout volume
o Increase workout intensity
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Overcompensation principle or Weigter Law “Resting is training".

This slogan stands for the all-important role recovery and resting times play in your
fitness level rate of improvement, after an exercise routine. The relationship between both
aspects recovery and workout prompt different consequences:

a) Possitive b) Negative c) None d) Possitive with accumulative effects

2. PRINCIPLES TO ENSURE ADAPTATION

Repetitions & Continuity principle: a mínimum amount of reps are required to get
your fitness goals and rate of improvement. Just repetition can guarantee, sticking to a
habit.
Reversibility principle: it works hand in hand with the top one: fitness
improvements got by training are reversible, so you can go down to a lower fitness level if
you stop or do not keep on training.
Specificity principle: as you work out your routines have to be ever-closer to the
target sport.
Individuality: everyone is different and responds differently to training, so this
aspect is key to plan out any physical activity plan.