Apuntes - Educación Física

3º ESO
Physical Education Notes
Physical Education notes
Teacher: J. Javier Sánchez
Physical fitness
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A person who lives a sedentary lifestyle is called a couch potato.
Physical fitness: is the positive state of wellbeing with a low risk of
health problems and with the energy to participate in a variety of physical
activities.
To develop your physical fitness there are some components: strength,
speed, stamina and flexibility.
Is the ability of your heart and lungs to work during physical
activities. Your heart and lungs take blood and oxygen to your cells.
Stamina is the ability of your body to work (doing a physical
activity) for a long time. An example would be running 42 Km
(Marathon).
An exercise longer than 5 minutes is already considered stamina.
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Physical Education notes
Teacher: J. Javier Sánchez
Strength is the ability to use muscles against a resistance (a force or
a weight).
With it, you can move or lift weights, and you can move your body easier.
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Examples:
Weightlifting: to lift as much weight as you can.
Judo: to throw your opponent.
Climbing: you need to move your body weight up the mountain.
Athletics: jumping higher or longer, throwing the javelin or hammer.
Preventing Muscle SORENESS after exercise:
- Progress Slowly.
- Warm Up.
- Stretch your muscles after exercise.
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Benefits of strength:
You have more muscular strength.
It helps you to keep a good posture in
daily life and sports preventing injures
and improving health.
Stable and stronger bones.
Flexibility is the ability to bend your joints.
Flexibility is the only physical ability that
decreases when you grow older. You need to train
it every day to maintain and improve it.
Flexibility is very important in all sports,
because it prevents you from injuries and you have
better performance.
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Physical Education notes
Teacher: J. Javier Sánchez
Here you have some exercises where you improve the strength of some muscles (TRICEPS,
PECTORALS, CALF MUSCLES and QUADRICEPS).
Homework: Write the name of the muscles you are working on below each pic.
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Speed is the ability to perform a movement in the shortest possible
period of time.
Speed means reacting quickly and moving fast.
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Benefits of speed
It develops coordination and agility. If you react and move fast,
you have an advantage in all sports.
Speed training develops and makes your muscles stronger.
TRAINING PRINCIPLES
Sports training principles are very useful to design programs and make educated coaching decisions.
Principles are generally agreed upon guidelines that are grounded in the sport sciences and hold true in
practice and competition.
The commonly known training principles are progression, continuity, specificity, overload, recovery,
individuality and supercompensation.
This year we are going to study the specificity principle.
Specificity principle.
“If you want to learn to play the violin do not practice the tuba”.
The best way to develop physical fitness for your sport is to train the energy systems and
muscles as closely as possible to the way they are used in your sport.
The best way to train for running is to run, for swimming is to swim, and for weightlifting is
to lift weights.
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HEART RATE
Your heart rate tells you how intense the activity you are doing is and gives you information
about your health.
How to measure it:
 Count your heart beats for 6 seconds and multiply the result by 10.
 Count your heart beats for 10 seconds and multiply the result by 6.
 Count your heart beats for 15 seconds and multiply the result by 4.
Where to measure it:
You have to ALWAYS use your index and middle finger or the palm of your hand. You can
measure your heart rate in three basic places.
NEVER EVER WITH YOUR THUMB!! (Because it has pulse itself).
Radial artery (wrist)
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Carotid (neck)
Heart (chest, left side)
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BÖRG SCALE
In sports and particularly exercise testing, the Borg Rating of Perceived Exertion (RPE) Scale
measures perceived exertion. Perceived exertion is an individual's rating of exercise intensity,
formed by assessing their body's physical signs such as heart rate, breathing rate and
perspiration/sweating.
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HOMEWORK
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Write 3 examples of each basic capacity:
 Stamina:
 Strength:
 Flexibility:
 Speed:
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Match the activities with its predominant basic capacity (only one):
Activity
Run 100 meters
(maximum velocity)
Long jump
Spagat
Dodging in football
Lay up in basketball
Rowing 20 minutes
Run 10 Km
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Qualities Developed (only one)
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Strength
Flexibility
Speed
Stamina
Strength
Flexibility
Speed
Stamina
Strength
Flexibility
Speed
Stamina
Strength
Flexibility
Speed
Stamina
Strength
Flexibility
Speed
Stamina
Strength
Flexibility
Speed
Stamina
Strength
Flexibility
Speed
Stamina
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