PHYSICAL EDUCATION LA MILAGROSA MADRID

PHYSICAL EDUCATION LA MILAGROSA MADRID

Health, as defined by the World Health Organization (WHO), is "a state of complete physical,

mental and social well-being and not merely the absence of disease or infirmity." (OMS, 1946).

“El completo bienestar físico, mental y social de una persona, y no únicamente la ausencia de

enfermedades”.

Your HEALTH depends on…

1. Invariable factors (determines by your genes)

- Gender

- Body shape

- Age

- Genetic diseases

2. Variable factors (determined by your lifestyle). Two types:

2.1.Positive habits (things that are good for your health):

- Physical activity and sports

- Hygiene

- Eat healthy food

- Drink water

- Good schedule

- Sleep at least 8 hours

- No smoking

- No alcohol

- Smile and be friendly

- Respect people and rules

PHYSICAL EDUCATION LA MILAGROSA MADRID

2.2 Bad o negative habits (things that are not good for your health):

- Sedentary lifestyle (no exercise)

- Not getting enough sleep

- Not drinking enough water

- Smoking

- Drinking alcohol

- Skipping breakfast

- Toxic relationship

- Not taking hygiene seriously

- Spending too much time on your screens

PHYSICAL EDUCATION LA MILAGROSA MADRID

DEFINITION OF NUTRIENT: “A substance obtained from food and used in the body to

promote growth, maintenance, and repair of body tissues”

Nutrition is defined as the intake of food, considered in relation to the body's dietary needs.

Good nutrition - an adequate, well balanced diet combined with regular physical activity.

Eating a healthy nutritious diet has been shown over and over to prevent a variety of diseases,

including cancer. Good nutrition is vital to good health, disease prevention, and essential for

healthy growth and development of children and adolescents.

Types:

Carbohydrates - our main source of energy.

Ex: cereal, bread, pasta, potatoes, fruits and sweets.

Fats - one source of energy and important in relation to fat soluble vitamins

Ex: butter and oil.

Proteins - essential to growth and repair of muscle and other body tissues.

Ex: Meat, fish and eggs

Vitamins - water and fat soluble vitamins play important roles in many chemical processes in

the body.

PHYSICAL EDUCATION LA MILAGROSA MADRID

Water - essential to normal body function - as a vehicle for carrying other nutrients and

because 60% of the human body is water.

Minerals - those inorganic elements occurring in the body and which are critical to its normal

functions.

Quantity of your daily diet

PHYSICAL EDUCATION LA MILAGROSA MADRID

To maintain health and reduce your risk of health problems, health professionals and

researchers recommend a minimum of 30 minutes of moderate-intensity physical activity on

most, preferably all, days.

BENEFITS OF REGULAR PHYSICAL ACTIVITY

- Reduce your risk of a heart attack

- Manage your weight better

- Have a lower blood cholesterol level

- Lower the risk of type 2 diabetes and some cancers

- Have lower blood pressure

- Have stronger bones, muscles and joints and lower risk of developing osteoporosis

- Lower your risk of falls

- Recover better from periods of hospitalisation or bed rest

- Feel better – with more energy, a better mood, feel more relaxed and sleep better.

HEALTHIER STATE OF MIND

- Exercise may block negative thoughts or distract you from daily worries.

- Exercising with others provides an opportunity for increased social contact.

- Increased fitness may lift your mood and improve your sleep patterns.

- Exercise may also change levels of chemicals in your brain, such as serotonin,

endorphins and stress hormones.

PHYSICAL EDUCATION LA MILAGROSA MADRID

PHYSICAL CONDITIONING

Physical conditioning refers to the development of physical fitness through the adaptation of

the body and its various systems to an exercise program.

- Increased self-confidence on and off of the playing field

- Players with more strength and resilience

- Optimized cognitive skills

- Increased technique and power

- Promoting mental strength

- Decreased number and severity of sports injuries

- Delayed fatigue when playing

- Better performance

- Quicker and fuller recovery

- Ensures quality practice

- Makes the athlete better at their sport, and potentially other sports

- Improved health and quality of life

1. STAMINA: Stamina is also called Endurance or Resistance

Stamina helps your muscles to work for a long period of time.

With it, you can do exercices for a long period of time, no matter the intensity.

For example:

Cycling: In the Tour of France they ride more than 200km over a lot of days, but they also

sprint!

PHYSICAL EDUCATION LA MILAGROSA MADRID

Marathon runnners (42km) : they run for more than 2 hours at a very

fast pace.

Swimmers: in the 1500m race

Footballers: they need to run for 90 minutes without being

tired so they can dribble and shoot.

There are two types of Stamina: Aerobic and Anaerobic.

Aerobic Stamina: During aerobic activity, your heart and lungs give your muscles enough

oxygen, so you can do exercise for long periods of time at a medium intensity. (marathon,

cycling..)

Anaerobic Stamina: During anaerobic activity, your muscles don´t have enough oxygen. These

exercises are shorter but have a very high intensity (100m sprint, a basketball attack).Wiht

anaerobic stamina, you can do these exercises faster and get tired later.

PHYSICAL EDUCATION LA MILAGROSA MADRID

2. STRENGTH:

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 weight easier.

There are three types of strength:

a) Maximum strength: to lift very high weights: the best example are olympic

weightlifters.

PHYSICAL EDUCATION LA MILAGROSA MADRID

b) Explosive strength: to do a movement as fast as we can, moving a small weight (javelin

throwers, for example)

c) Resistance-Strength: to do exercises with médium weights for a long time (in judo,

combats last 4 minutes; rowers must move the boat for a long time also).

BENEFITS.

- Helping to maintain good posture.

- Increasing muscle tone.

- Improving blood circulation around the body.

- Increasing body weight.

- Helping to keep the body healthy.

- Improving performance in sports.

PHYSICAL EDUCATION LA MILAGROSA MADRID

3. SPEED:

Speed is the ability to do one or more movements in a short period of time.

Types:

- Reaction speed: moving as fast as you can after a signal or stimulus: After the referee

shoots the gun in a 100m sprint, for example. In team sports there is also reaction

speed: chasing your opponent when he runs away from you, or reacting to a volleyball

spike quickly.

- Single movement Speed: a movement you do only once, that has a beginning and an

end. e.g. a karate kick or a tennis service must be very fast.

- Cyclical speed: cyclic movements, movements you repeat: any sprint in running or

swimming is a series of movements of your arms and legs, a dribbling in football, etc.

PHYSICAL EDUCATION LA MILAGROSA MADRID

4. SUPPLENESS or FLEXIBILITY

- Flexibility is the ability to do ample movements with any part of your body. It is also called

SUPPLENESS

Flexibility is the only physical ability that decreases as you grow older.

Flexibility is very important in all sports, because with it, you have better performance and less

injuries.

- Dinamic Flexibility: you use it when you do wide and relaxed movements.

- Static Flexibility: you use it when you hold one position for some seconds. There is no

movement. Two types:

- Pasive:

-Active:

You need to spend a little time everyday to maintain and enhance it.

Benefits of supleness training:

-You have less injuries.

-Your muscles are more elastic and more powerful.

-Your movements are not limited.

PHYSICAL EDUCATION LA MILAGROSA MADRID

VOCABULARY

SPORT FACILITIES (instalaciones deportivas)

Gimnasio: gym

Campo de fútbol: football pitch (British English), soccer field (American English)

Polideportivo: sports centre (British English), sports center (American English)

Pista de baloncesto: basketball court.

Pista de fútbol sala: futsal court. (evidentemente futsal significa fútbol-sala)

Pista de tenis: tennis court.

Pista de pádel: paddle court.

Piscina: swimming pool.

Patio de recreo: school playground.

Pista de hielo: ice skating rink (podemos decir simplemente ‘ice rink’)

Vestuario: Changing room (British English), Locker room (American English)

SPORT EQUIPMENT (material deportivo)

Cono: cone.

Colchoneta: gymnastic mat

Colchoneta quitamiedos (la grande): crash mat / safety mat

Espalderas: wall bars

Banco sueco: swedish bench.

Balón medicinal: medicine ball.

Balón: ball.

Balón de fútbol: football (en inglés americano se dice soccer ball)

Balón de baloncesto: basketball

Balón de balonmano: handball

Balón de voleibol: volleyball

Raqueta de tenis: tennis racket.

Raqueta de pádel: paddle racket.

Raqueta de bádminton: badminton racket.

Volante de bádminton: shuttlecock.

Pala: beach paddle (las típicas de jugar en la playa)

PHYSICAL EDUCATION LA MILAGROSA MADRID

Comba: rope.

Aro: hoop.

Valla: hurdle.

SPORT CLOTHES (vestimenta deportiva)

Chándal: tracksuit (más informal decimos trackie) British English

Sudadera: sweatshirt.

Cazadora: jacket.

Camiseta: T-shirt.

Zapatillas: Trainers or Runners (British English), Sneakers (American English)

Calcetines: socks.

Rodillera: knee pad.

Gafas de sol: sunglasses.

Gorra: cap or baseball cap.