Conrado Conesa Galera y Míriam Fontcuberta Ramíez.

4º PHYSICAL EDUCATION

Colegio Vistarreal

4º Physical
education
4th ESO 2022-23

Conrado Conesa Galera y Míriam Fontcuberta Ramíez.

22-9-2022

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 Conrado Conesa Galera y Míriam Fontcuberta Ramíez.
4º PHYSICAL EDUCATION

UNIT 1: BASKETBALL 1x1 & 3x3.

1.1. RULES.
THE COURT:

BASIC RULES:

- 5-12 players for team, 5 vs 5 on the court, the rest on the bench.
- No limit of substitutions.
- 4 periods of 10 minutes. A 10 minutes break between the second and
the third.
- Extra time of 5 minutes if the score is tied.
- A basket can count 1 (from the free throw), 2 (Inside the 2 points area)
or 3 points (Outside of the 3 points line).
- You throw 2 or 3 free throws when you are fouled when you are
shooting to the basket.
- The time stops every interruption.
- A team has 24 seconds to shoot and touch the basket, if not they lose
the possession.
- The players have 5 seconds to dribble, pass or shooting the ball.
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 Conrado Conesa Galera y Míriam Fontcuberta Ramíez.
4º PHYSICAL EDUCATION

- The players have two dribbling or steps before pass or shoot the ball.
- A player who do 5 fouls will be out for the rest of the game but can
be replaced for a partner.

Click on this video to watch the basic rules:

https://youtu.be/OK3jNSfm3rM

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 Conrado Conesa Galera y Míriam Fontcuberta Ramíez.
4º PHYSICAL EDUCATION

UNIT 2: PERSONAL FITNESS PROGRAM.

2.1. FITNESS PROGRAM.

It is a set of body-type exercises, programmed and ordered, aimed at

improving the basic physical qualities of the athlete.
The physical conditioning program must be carried out in a planned,
thoughtful, progressive and lasting way, and must be adapted to the athlete's
needs.

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 Conrado Conesa Galera y Míriam Fontcuberta Ramíez.
4º PHYSICAL EDUCATION

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 UNIT 2
Personal fitness program.

INDEX
1. Unit task.

2. Health related
fitness.

Objective:
To create a fitness
program to improve one
of your health related
fitness.
3. Load components.
4. Training
principles.
5. Fitness tests.
6. How to improve…?

7. Tips to do the task.

1. UNIT TASK.

Create your own a specific personal program to improve one of

your health related fitness.

You have to train along the year, because at the end of the year
we´ll check the program efectivity through the fitness tests results.

The task will send by TEAMS.

2. BASIC PHYSICAL
ABILITIES.
3. LOAD COMPONENTS.

The training load is the

“work” that must be done
to complete the training.

The load components are:

1. Volume.
2. Intensity.
3. Recovery.
3. LOAD COMPONENTS.

Volume
Indicates the amount of
exercise to perform.

It can be measured in:

1. Time (hours, minutes,

seconds ...).
2. Distance (Km or m).
3. Repetitions.
3. LOAD COMPONENTS.

Intensity
It expresses the way in
which the effort is made.

It can be measured in several

ways, but the most common is
by % maximum heart rate (HR
max).
3. LOAD COMPONENTS.

Recovery
After making an effort, a
period of rest is necessary.

Can be:
1. Passive: Nothing is done.
You have to indicate how
long it lasts.

2. Active: While resting, you

do another exercise
different from the one you
were doing.
4. TRAINING PRINCIPLES.

They are the basic rules They stand out:

that must be followed when
doing any training to 1. Adaptation syndrome.
improve physical condition. 2. Super compensation.
3. Threshold Law.
4. Other important ones.
4. TRAINING PRINCIPLES.

Other important ones:

5. FITNESS TESTS.
To measure the progress of
a training program, it is
necessary to objectively
check the results of the
program.
TEST
1st term
End of the course
We will use the following physical tests,
the results of which we will write down in
the table.
We must check our results with the tables
or scales and write down our RESULT.
These tests will be repeated at the end of
the course to measure the effectiveness of
your program.
RESULT RATING
5. FITNESS TESTS.

Cardiovascular fitness test.

5. FITNESS TESTS.

Cardiovascular fitness test.

5. FITNESS TESTS.

Flexibility test.
5. FITNESS TESTS.

Speed test.
4. FITNESS TESTS.

Muscular strength tests.

4. FITNESS TESTS.

Muscular strength tests.

4. FITNESS TESTS.

Muscular strength tests.

4. FITNESS TESTS.

Muscular strength tests.

4. FITNESS TESTS.

Muscular strength tests.

4. FITNESS TESTS.

Muscular strength tests.

6. HOW TO IMPROVE…?

Cardiovascular fitness:
These training methods can be used:

1. Cross-walking: Combining periods of walking and

running.
2. Continuous running: At a similar intensity that allows
you to endure a long period of time.
3. Fartlek: Continuous running with running intervals at a
high pace.
4. Other methods and + details: Look at the next table.

Write down the exercises that we are going to do in the resistance sessions of the
practical classes.
6. HOW TO IMPROVE…?

Cardiovascular fitness:
6. HOW TO IMPROVE…?

Flexibility:
These training methods can be used:

1. Active-Static: Classic stretching, no movement.

2. Active-Kinetic: Swaying or rebounding.
3. Pasive: They require the help of a partner or external
element.
4. Combined or PNF: Combine the above.

Write down the exercises that we are going to do in the resistance sessions of the
practical classes.
6. HOW TO IMPROVE…?

Muscular strength:
These training methods can be used:
1. Self-loads: The weight of the own body.
2. Overloads: Use of materials such as weights, medicine
balls, small weights.
3. Circuit: Series of consecutive exercises that affect all
parts of the body.
4. Multi-jumps and multi-throws: Repeatedly
varied jumps and throws.

Write down the exercises that we are going to do in the resistance sessions of the
practical classes.
6. HOW TO IMPROVE…?

Speed:
You can use these training methods:

1. Repeated sets: Repeat a speed exercise several times

with rest intervals.
2. Progressive sprints: Speed ​series from less to more.
3. Regressive sprints: Speed ​series from more to less.
4. Reaction speed: Outputs reacting to different stimuli.

Write down the exercises that we are going to do in the resistance sessions of the
practical classes.
7. TIPS TO DO THE TASK.
The main objective should be to improve one of the
physical capacities of: Speed, cardiovascular fitness,
muscular strength or flexibility.

Follow the basics and principles of training.

Learn how we can improve each physical ability

through practical classes for each of them that we
are going to carry out. Write down the exercises
that we will do.
7. TIPS TO DO THE TASK.
Indicates the number of weekly trainings and the
specific days (Monday, Tuesday, ...).

Describe the sessions and write all the exercises

included in:
1. Warm-up.
2. Main part.
3. Calm down.
7. TIPS TO DO THE TASK.

You can use this worksheet or

other similar tables to
organize the exercises of your
training sessions:
Dudes and
questions
When you´ll do your
task, if you have any
question, ask me at PE
classes or in private.
 Conrado Conesa Galera y Míriam Fontcuberta Ramíez.
4º PHYSICAL EDUCATION

UNIT 3: RUGBY 7.
3.1. BASIC RULES AND FIELD:
Rugby 7s basic rules, two videos here down:
https://youtube.com/playlist?list=PLES3-
LzX2dK9F4OxGPVcwO_vGjyHkl9w4

THE FIELD AND THE PLAYER POSITIONS.

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 Conrado Conesa Galera y Míriam Fontcuberta Ramíez.
4º PHYSICAL EDUCATION

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 Conrado Conesa Galera y Míriam Fontcuberta Ramíez.
4º PHYSICAL EDUCATION

UNIT 4: PHYSICAL ACTIVITY, HEALTH SOURCE: NUTRITION, FIRST

AIDS, POSTURAL HYGIENE & INJURIES.
4.1. NUTRITION FOR THE PHYSYCAL ACTIVITY:

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4.2. FOOD AS FUEL BEFORE, DURING & AFTER WORKOUT:

1) Before: Fuel Up!

Not fueling up before you work out is like “driving a car on empty”. You also
won’t have enough energy to maximize your workout and you limit your ability
to burn calories.
Ideally, fuel up two hours before you exercise by:
 Hydrating with water.
 Eating healthy carbohydrates such as whole-grain cereals (with low-fat or
skim milk), whole-wheat toast, low-fat or fat-free yogurt, whole grain
pasta, brown rice, fruits and vegetables.
 Avoiding saturated fats and even a lot of healthy protein — because
these types of fuels digest slower in your stomach and take away oxygen
and energy-delivering blood from your muscles.
If you only have 5-10 minutes before you exercise, eat a piece of fruit such as
an apple or banana.
The key is to consume easily digested carbohydrates.
2) During: Make a Pit Stop.
Keep your body hydrated with small, frequent sips of water.
You don’t need to eat during a workout that’s an hour or less. But, for
longer, high-intensity vigorous workouts, she recommends eating 50-100 calories
every half hour of carbohydrates such as low-fat yogurt, raisins, or banana.
3) After: Refuel Your Tank.
After your workout, refueling with:
 Fluids. Drink water, of course. Blend your water with 100% juice such as
orange juice which provides fluids, carbohydrates.
 Carbohydrates. You burn a lot of carbohydrates — the main fuel for your
muscles — when you exercise. In the 20-60 minutes after your workout,
your muscles can store carbohydrates and protein as energy and help in
recovery.
 Protein. Eat things with protein to help repair and grow your muscles.
It’s important to realize that these are general guidelines. We have different
digestive systems and a lot depends on what kind of workout you’re doing.

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https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-
basics/food-as-fuel-before-during-and-after-workouts
EXTRA) Dehydration effects:

4.3. ENERGY BALANCE EQUATION:

Energy balance is simply the relationship between your energy input and your
energy output. The complete energy equation looks like this:
Energy Input (calories in) – Energy Output (calories out) = Energy Balance

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It doesn't look very complicated. But you may not have the numbers to do the
math. So to figure out your energy balance you need to gather some important
information.
Calculate Energy Balance:
To learn how to manage your energy balance, you need to gather numbers
related to your energy input and energy output.
- Energy Input:
We input energy when we eat. The food we consume provides calories. Calories
are simply a unit of energy or heat. The food we eat and the drinks we consume
provide different amounts of energy. Protein and carbohydrates each provide
4 calories per gram, and fat provides 9 calories per gram.
So how do you know your energy input number?
Count the number of calories you eat each day. You can do it with a simple
downloadable food diary or you can use a popular calorie counting app. An
average woman may consume anywhere from 1,600 to 2,400 calories per day.
That's a pretty big range. To get the most accurate number for you, track your
calories for at least a week.
- Energy Output:
Energy output happens when your body uses energy. We often refer to this
as "burning" calories. Even when you’re sleeping, your body uses energy to
perform basic functions like breathing and circulating blood.
1) The rate at which your body burns calories at rest is called your basal
metabolic rate (BMR). BMR makes up roughly 60% to 75% of the total
number of calories you burn each day.

2) You also expend energy during activities of daily living, like washing
dishes or shopping, and of course, through physical exercise. These
activities make up about 15% to 30% of your total calorie burn each
day.

3) The last 5% to 10% of calories (give or take) are burned through

the thermic effect of food when you eat and digest meals and snacks.

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There are different ways to calculate the number of calories you burn each
day. One of the simplest ways is to use a calorie calculator, you can find one in
the following link:
https://www.verywellfit.com/calculate-your-energy-balance-equation-
3495560

Different foods provide different amounts of

energy:
Energy Source Kcal / KJ
Provided

Carbohydrate 4 Kcal / 17 KJ

Fat 9 Kcal / 38 KJ

Protein 4 Kcal / 17 KJ

Alcohol 7 Kcal / 29 KJ

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Recommended macronutrient intake:
Based on the information already covered, a healthy balanced diet for an active
individual should follow these macronutrient proportions (approximately):
- 55-60 % carbohydrate.
- 20-25 % protein.
- Less than 25 % fat.
ACTIVITY 1 “ENERGY DAIRY NEEDS”:

Calculate your energy dairy needs in order to keep healthy and in your
weight:
- Use this link:
https://www.verywellfit.com/calculate-your-energy-balance-equation-
3495560
- Write the result here: _________________KCAL

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4.4. RISK FACTORS FOR HEALTH AND FITNESS.

INACTIVE LIFESTYLE:
How does an inactive lifestyle affect your body?
When you have an inactive lifestyle:
 You burn fewer calories. This makes you more likely to gain weight.
 You may lose muscle strength and endurance, because you are not using
your muscles as much.
 Your bones may get weaker and lose some mineral content.
 Your metabolism may be affected, and your body may have more trouble
breaking down fats and sugars.
 Your immune system may not work as well.
 You may have poorer blood circulation.
 Your body may have more inflammation.
 You may develop a hormonal imbalance.
What are the health risks of an inactive lifestyle?
Having an inactive lifestyle can be one of the causes of many chronic diseases.
By not getting regular exercise, you raise your risk of:
 Obesity.
 Heart diseases, including coronary artery disease and heart attack.
 High blood pressure.
 High cholesterol.
 Stroke.
 Metabolic syndrome.
 Type 2 diabetes.
 Certain cancers, including colon, breast, and uterine cancers.
 Osteoporosis and falls.
 Increased feelings of depression and anxiety.
Having a sedentary lifestyle can also raise your risk of premature death. And
the more sedentary you are, the higher your health risks are.

OVERWEIGHT:

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34.9% of Spanish children and adolescents between 8 and 16 years old are
overweight or obese, according to a study by the Gasol Foundation, which finds
that 63.6% of them do not even practice 60 minutes a day of physical exercise
recommended by the World Health Organization (WHO).
The report also reveals that more than half of minors spend more than two hours
a day using screens (television, computer, tablet, mobile or video game consoles)
recommended by the WHO, since they are faced with an average of 179.1
minutes daily.
In the practice of physical activity, the percentage of girls who violate the
minimum of 60 minutes a day recommended by the WHO is higher than that of
boys (70.4% compared to 56.3%).

EXCESS OF PHYSICAL ACTIVITY:

Thus, excessive physical exercise can lead to constant muscle or joint injuries as
a result of overtraining. Likewise, it will delay muscle recovery after practicing
physical activity. So, balance is vital so that the body is not damaged.
Some of the common symptoms that indicate that we are exceeding our body
limits due to excessive physical practice are: continuous fatigue, weight loss,
difficulty sleeping or waking up, slow recovery of heart rate after exercise, lack
of coordination in movements, etc.
To avoid these symptoms, the ideal would be:
 Practice between 3 and 5 weekly sessions of physical activity, lasting 40
to 60 minutes.
 The intensity of the exercises must be appropriate for your age (in case
of doubt, ask your E.F. teacher).
 It is essential to take a rest day a week to allow muscle recovery.
 Do not specialize in any sport until the age of 12-13 (the ideal is to
practice a wide range of games and sports).

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SMOKING AND ALCOHOL:
- SMOKING EFFECTS:
Compared to a nonsmoker, a smoker faces these risks:
- Fourteen times greater risk of dying from cancer of the lung, throat, or
mouth.
- Four times greater risk of dying from cancer of the esophagus.
- Two times greater risk of dying from a heart attack.
- Two times greater risk of dying from cancer of the bladder.
People who smoke a few cigarettes a day are not exempt from the dire
consequences for their health. There are no "small smokers": it is the duration
of consumption that is one of the main risk factors. People who smoke 5 to 10
cigarettes a day for more than 20 years have the same risk.
- ALCOHOL EFFECTS:
1) Alcohol abuse refers to excessive or problematic use with one or more of the
following:
- Failure to fulfill major obligations at work, school, or home
- Recurrent use in situations where it is hazardous (such as driving a car
or operating machinery)
- Legal problems
- Continued use of alcohol despite having medical, social, family, or
interpersonal problems caused by or worsened by drinking
- Despite negative outcomes resulting from drinking, the alcoholic
continues to drink to try to attain the feeling of euphoria they first
experienced when they started drinking.
2) Alcohol dependence, this aspect of alcohol use disorder refers to a more
serious kind of alcohol use disorder and involves excessive or maladaptive use
leading to three or more of the following:
- Tolerance (need for more to achieve the desired effect, or achieving
the effect with greater amounts of alcohol).
- Withdrawal symptoms following a reduction or cessation of drinking
(such as sweating, rapid pulse, tremors, insomnia, nausea, vomiting,
hallucinations, agitation, dizziness, shaking, anxiety, or seizures) or
using alcohol to avoid withdrawal symptoms (for example, early
morning drinking or drinking throughout the day).
- Drinking more alcohol or drinking over a longer period of time than
intended (loss of control).
- Inability to cut down or stop.

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 - Spending a great deal of time drinking or recovering from its effects.
- Giving up important social, occupational, or recreational activities in
favor of using alcohol.
- Continuing to drink despite knowing alcohol use has caused or
worsened problems.

You can get more info about the topic in this article:
https://www.emedicinehealth.com/what_are_the_health_risks_of_smoking_vs_
drinking/article_em.htm

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4.5. POSTURAL HYGIENE AND INJURIES.

The spine is not a straight and rigid structure. It has 3 defined curvatures that
serve to improve the resistance of the spine against the efforts it has to endure.
These curvatures are:
• LORDOSIS in the cervical area.
• KYPHOSIS in the thoracic area.
• LORDOSIS in the lumbar area.

En el siguiente enlace tienes un vídeo

que explica la estructura de la
columna vertebral:

https://www.youtube.com/watch?v=AXzKRpdfY4s

DEVIATIONS AND PATHOLOGIES OF THE SPINE:

If any of the indicated curvatures are
exaggerated or flat, deviations of the
spine are present. The best known
deviations in this regard are:
• HYPERKIPHOSIS. Exaggeration of the
dorsal curvature. It is "the hump" that
appears in some people and is common in
the elderly.
• HYPERLORDOSIS. It is a pathological
accentuation of the lumbar lordosis, it
supposes an increase of the natural
curvature in the lumbar area.
• SCOLIOSIS. It is a lateral deviation of the spine. It can appear due to
anatomical disorders (unequal limbs), vertebral injuries, vertebral bone growth
disorders, hereditary factors, congenital factors.

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HOW AVOID PATHOLOGIES OF THE SPINE:
Keep good postural hygiene.
Strength your neck and back muscles
To avoid HYPERKIPHOSIS
(dorsal).
Stretch pectoral and trapezius.
Keep good postural hygiene.
Strength gluteus and abdominals.
To avoid HYPERLORDOSIS
Stretch lumbar, psoas and
hamstrings.

CORRECT POSTURES:
We are going to learn to adopt correct postures for this it is necessary that you
open the following document and study pages from 8 to 16:
https://prevencion.fremap.es/SiteCollectionDocuments/Guia_cuidado_espalda
/Guia_cuidado_espalda_FREMAP.pdf
EXERCISES TO STRENGHT AND STRETCH:
To learn how to perform the necessary strengthening and flexibility exercises,
use this link and study pages 19 to 30:
https://prevencion.fremap.es/SiteCollectionDocuments/Guia_cuidado_espalda
/Guia_cuidado_espalda_FREMAP.pdf

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4.6. FIRST AID:

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4.7. MOST COMMON INJURIES AND PREVENTION:
Some of the more common sports injuries include:
 Ankle sprain – symptoms include pain, swelling and stiffness.
 Bruises – a blow can cause small bleeds into the skin.
 Concussion – mild reversible brain injury from a blow to the head, which
may be associated with loss of consciousness. Symptoms include headache,
dizziness and short term memory loss.
 Cuts and abrasions – are usually caused by falls. The knees and hands
are particularly prone.
 Dehydration – losing too much fluid can lead to heat exhaustion and heat
stroke.
 Dental damage – a blow to the jaw can crack, break or dislodge teeth.
 Groin strain – symptoms include pain and swelling.
 Hamstring strain – symptoms include pain, swelling and bruising.
 Knee joint injuries – symptoms include pain, swelling and stiffness. The
ligaments, tendons or cartilage can be affected.
 Nose injuries – either blood nose or broken nose, are caused by a direct
blow.
 Stress fractures – particularly in the lower limbs. The impact of repeated
jumping or running on hard surfaces can eventually stress and crack bone.

FIRST AID FOR SPRAINS, STRAINS AND JOINT INJURIES:

Suggestions on immediate treatment for sprains, strains and joint injuries, to
prevent further damage include:
 Rest – keep the injured area supported and avoid using for 48-72 hours.
 Ice – apply ice to the injured area for 20 minutes every two hours for the
first 48-72 hours.
 Compression – apply a firm elastic bandage over the area, extending
above and below the painful site.
 Elevation – raise the injured area above the level of the heart at all times.
 Referral – as soon as possible, see a doctor.
 No Heat – heat will increase bleeding.
 No Alcohol – alcohol increases bleeding and swelling.
 No Running – running or exercise increases blood flow, delaying healing.
 No Massage – massage increases swelling and bleeding, also delaying
healing.

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FIRST AID FOR NOSE BLEEDS:
Suggestions include:
 Stop the activity.
 Sit with your head leaning forward.
 Pinch your nostrils together and breathe through your mouth.
 Hold your nose for at least 10 minutes.
 If bleeding continues past 30 minutes, seek medical advice.

PREVENTION OF SPORTS INJURIES:

You can reduce your risk of sports injuries if you:
 Warm up thoroughly by gently going through the motions of your sport
and performing slow, sustained stretches.
 Wear appropriate footwear.
 Tape or strap vulnerable joints, if necessary.
 Use the appropriate safety equipment, such as mouth guards, helmets and
pads.
 Drink plenty of fluids before, during and after the game.
 Try to avoid exercising in the hottest part of the day, between 11 am and
3 pm.
 Maintain a good level of overall fitness, particularly in the off season (in
the months between playing seasons for a sport).
 Cross-train with other sports to ensure overall fitness and muscle strength.
 Ensure training includes appropriate speed and impact work so muscles
are capable of the demands of a game situation.
 Don’t exert yourself beyond your level of fitness. Gradually increase
intensity and duration of training.
 Use good form and technique.
 Cool down after sport with gentle, sustained stretches.
 Allow adequate recovery time between sessions.
 Have regular medical check-ups.
https://www.betterhealth.vic.gov.au/health/HealthyLiving/sports-
injuries#types-of-sports-injuries

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ACTIVITY 2: “FIRST AID”:

1) Click on this link to watch the video about the basic life support:
https://youtu.be/o0ZzTyt8XGU
- How many chest compressions:insuflations do you have to do? ____:____
- Draw how you must put your hands to do the chest compressions:

- Draw where you must put your hands to do the chest compressions:

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UNIT 5: PHYSICAL ACTIVITIES IN NATURE.
5.1. BASIC NOTIONS ABOUT HIKING:

Hiking is an easy way to exercise in the natural environment. It is based on

walking, that is, moving around on foot.
We are going to explain some tips to keep in mind when hiking:
• The first few times you go hiking, do it with an expert person.
• At the beginning, select easy routes and not too long.
• Maintain a uniform walking pace. Avoid "jerks" and changes of
pace.
• The weakest should go first. They must set the pace.
• Begin walking at a gentle pace.
• If you pass through a place with traffic, you have to drive in single
file and to the left. If it is dusk or night, the first and last should wear
reflective clothing, some light or at least light colored clothing.
• Drink water frequently, even if you are not thirsty.
• If possible, do not walk on asphalt or very hard terrain.
• Do not cross fields. If there is no other option, march on the trail of
the partner in front.
• Respect private property.
• Stops or breaks must be short, mandatory and in sheltered places.
A stop of between 5 and 10 minutes is recommended for every hour
of walking.
• During breaks, do not remove your boots or slippers.
• If you have to go up and down steep slopes, do it in a zig - zag.
• During the march, do not throw anything on the ground.

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UNIT 5 TASKS:

1) “Make a info-poster” in CANVA or another similar app, web or program

about one of these topics:

• “Different types of physical sports activities that can be practiced in

nature”.
• “Basic safety rules in physical activities in nature”.
• “The impact of physical-sports activities in nature: examples and
possible intervention alternatives”.
• “Physical activities in nature, effects derived from their practice:
psychological (enhancement of self-esteem, improvement of mood),
social (cooperative attitudes, social relationship), educational
(knowledge of the environment) and physical (improvement of the
condition physical)”.
• “Development of environmental awareness activities for the
conservation and protection of the environment”.
You have to present your info-poster to your partners in class.

2) If you don`t participate in the Coto Cuadros trekking route: Practice a

hiking, a mountain bike or a running route or another physical activity in
nature out of the school time.

Necessary to send a prove or something to show your teacher what you

have practice

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UNIT 6: ACROSPORT.
6.1. WHAT IS ACROSPORT?

Acrosport is an acrobatic-choreographic sport that integrates three basic

elements:
• Body figures and pyramids building.
• Acrobatic, balance, strength and flexibility elements.
• Dancing and other choreographic elements.
We can also define it as a sport of cooperation, where there is the presence of
companions who synchronize their motor actions in a stable space to achieve the
realization of human figures or pyramids.
The fundamental elements in acrosport are two:
1) Technique: It allows the correct formation of more or less complex
pyramids.
2) Artistic value: arises from the creative potential of the human being and
that allows the formation of beautiful figures and the use of the body as
an element of communication and expression. The main difference
between pyramid and figure lies in the height levels that are formed
between the different components of the chosen formation, that is, at
ground level (figure) or above it (pyramid).

The main difference between pyramid and figure lies in the height levels that
are formed between the different components of the chosen formation, that is,
at ground level (figure) or above it (pyramid).

Figure Pyramid

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 6.2. ACROSPORT ROLES.

6.3. IMPORTANT TECHNICAL ASPECTS:

SUPPORTS
There are a number of safe supports. We understand by safe supports all those
points where a load can be placed, in this case the weight of the Agile, and does
not suppose a physical damage to the Portor. The supports should always be on the
prolongation of the longitudinal axis of the segments, so that the weight falls on the
bone and not in the middle of it.

For example, in the facial bench position, the supports

will be performed on the shoulders and the lowest part
of the hips, NEVER IN THE MIDDLE OF THE BACK.

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In quadrupedia dorsal, over the shoulders and knees.

Standing, always on the knees or at the junction of the hip with

the leg, never on the quadriceps. Also in this position the back
must always be straight, avoiding curvatures of the spine.

DAMS AND GRIPS (PRESAS Y AGARRES):

They are a very important technical aspect for the construction of pyramids. They
are used in all pyramids, regardless of the phase in which it is located, facilitating
its construction and providing security to them. They are also used for projections
and spins.
The previous games made to the construction of pyramids are very important, using
the greatest variety of dams possible.
They are mainly used to push the partner in the process of joining or forming the
pyramid and to hold him in a position of formation. The double hand-to-hand grip
is used for the motor actions of rolling. The dams are a fundamental aspect of
acrosport, since they give security and stability to the pyramids and each of them
has a specific function: (see illustrations)

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Hand in hand dam.
Hands are put together in a narrowed position as a greeting (shaking hands). This
grip can be single, double cross or mixed double cross (see figures), and are
mainly used to push the partner in the process of joining or forming a "Pyramid or
Structure" and to a lesser degree, to hold him in a formation position. The double
hand-to-hand grip is mainly used for the motor actions of swinging.

Clamp dam.
It is mainly used to hold the figures or positions
adopted and to a lesser degree, to throw or push the
partner.

Hand-Wrist dam.
Its use is exactly the same as in the previous clamp dam.

Arm-Arm dam.
This dam is mainly used to hold an inverted position. The one that
acts as a base (portor) holds the one that is located above at the
junction of the deltoid (shoulders) and biceps (arms), while the
performer above (agile) holds the arm (triceps) of the portor.

Platform.
To climb and hold in some pyramids and to throw in acrobatics the
agile student or acrobat.

Hand-Foot dam .
Used by the portor to hold the agile located in the dome in a position
of static balance. The grip should be made on the back of the foot.

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 6.4. SAFETY RULES.

Some of the aspects that we must always respect in the formation of a pyramid
are the following:
 When a pyramid ends, the portors must remain in their position, without
moving, until the agile ones fall into free places safely.
 If the agile lose their balance they should try to fall on their feet.
 Every person who falls should never cling to anyone.

In addition, in each of the formations, we must take into account the following:
 Place the back always straight. Maintain muscle tone, not relax, in order to
adapt rigid postures.
 Do not lean on the middle of the partner's back Locate the appropriate
areas for support.

6.5. PYRAMID BUILDING PHASES.

1st Phase. Construction of the pyramid:

The porters will form the base, adopting the chosen positions in the firmest possible
position. The students who are going to occupy the highest part will climb keeping
as close as possible to the base, with their heads upright and exerting a force of
pressure downwards, avoiding at all times pushing out in a lateral direction. The
pyramid is formed from the inside out and from the bottom up.
2nd phase. Stabilization.
Once the pyramid is achieved, it must be maintained for at least 3 seconds. If the
weight distribution is correct, the pyramid will be maintained. If necessary,
appropriate position corrections should be made to correct any imbalances that
occur.
3rd Phase. Ending.
This must always be done in the opposite direction to the first phase, being the agile
ones who must go down forward or laterally. The porters or assistants will help at
the reception, holding the agile by the waist and back, which will always take into
account the guidelines on reception on the floor that are explained below:

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 1. Contact with the ground should always be made with the feet slightly
open outwards to increase the base of the balance. When going
down, always do it ahead.
2. The agile after losing their balance should always try to fall on the
feet. Bending the knees to absorb the impact.
3. The spine should be kept straight, arms open to the sides and trunk
inclined forward.
4. The porters must remain in their positions so that the agile ones fall
into free places safely.

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UNIT 6 TASK:

1) In groups of a maximum of 4 students you must design an acrosport

choreography of at least 6 figures or pyramids and a duration of 2 minutes with
appropriate music.
You will have at least 3 sessions to practice in class and the representation will be
done before your group mates.

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UNIT 7: MY ALTERNATIVE SPORT.
7.1. CONCEPT AND EXAMPLES:

We call alternative sports the physical and sports activities that arise in the
educational field as an "alternative" to traditional sports, popular sports and sports
already established in society. They are so called to be differentiated from
traditional and conventional sports.
Some characteristics of alternative sports are:
 They can be practiced in the school environment, however scarce and
inadequate the facilities are, since they easily allow improvisation.
 They are easy to learn from the beginning. They are simple skills that
immediately provoke the passage to a real game situation and that are fun.
 They can be practiced without distinction of sex and age.
 They can be practiced regardless of the skill level of each participant.
 Its intensity is moderate, the cooperative dimension is valued more than the
competitive one.
Depending on the field from which they are developed, they can cover a wide range
of activities. These are some examples:
 Balonkorf o korfball  Football-Tennis
 Bijbol  Intercrosse Lacrosse
 Birile or dodgeball  Kickball o Kickingball
 Bossaball  Kin-ball
 Cachibol  Padbol
 Duni  Pinfuvote
 Floorball o Unihockey  Tchoukball
 Gaelic football  Ultimate

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 7.2. ALTERNATIVE SPORTS WITH RECYCLED MATERIALS:

INDIAKA
Indiaca is a non invasion game in which two teams hit the ball over a net with
the objective of the ball graund in the opponent´s court.

5 playerson court at the moment of the service. In mixed category, teams must
have at least 2 male and 2 female players on the court.
The positions of the players are numbered as follows:

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POINTS

A team scores a point by successfully grounding the ball on the opponent’s

court.
A set is won by the team that first scores 25 points in a match played on points.
The play is continued until a two-point lead (i.e. 27-25; 29-27; etc...) has been
achieved by one team.
The team who wins 3 sets or has won more sets after 20 minutes wins the
game. If time runs out, whichever team has more points is the winner of the
set.
A match is won by the team that, according to rules of the concrete
competition:
- Wins 2 sets in a best of three sets game.
- Wins 3 sets in a best of five games.

The game:
https://youtu.be/34rJl5XzJjk

How to build an indiaka:

https://youtu.be/9pKd9HFCA-s

SUCRIBOL
Sucribol comes from mixing the words softener, cricket and ball (bowl), we
created it in our school due to the need to delve into adapted baseball
games, mainly due to the high motivation that bat sports entails among our
students.
It is basically about hitting the ball with a kind of elongated paddle and
running the bases without being eliminated until you get a run.
It is based on intelligence and physical ability, it develops speed, precision in
throws and receptions and power, above all, decision-making. Although we
mainly value that it is a fun game and that it requires easy-to-find material.

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https://www.efdeportes.com/efd146/sucribol-juego-autoctono-con-
material-reciclado.htm

UNIT 7 TASK:

1) This unit task is consisting on the search and investigation of an alternative

sport that we have not seen in class. There will be a digital format
presentation of no more than 5 minutes for the rest of the class.
Groups of 3 persons. We will practice the best two alternative sports
proposed (Will be directed by the students who proposed them. Which will
be positively reflected in the evaluation).

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