P.E

3 TERM

Double rope video




                                    FILES
File 1:
This sheet helps us to control our habits. It´s important to do this daily whit sincerity.

	MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
1. Resting heart rate	70 – 80 bpm	60 bpm	60 bpm	60 bpm	60 – 70 bpm	I forgot to measure it.	I forgot to measure it.
2. How many hours I slept?	10 hours	8  hours	7-8 hours	9 hours	10 hours	13 hours	9 hours
3. What I eat/drink at breakfast?	Cup of milk with cola-cao and biscuits.	Nothing.	Cup of milk with cola-cao and small cookies.	Just a cup of milk with cola-cao.	Pear juice.	A cup of milk with cola-cao and a toast.	Milk with sugar and a Banana.
4. What I eat/drink in the playtime?	Sandwich and some juice.	Sandwich and some juice.	Sandwich and some juice.	Sandwich and some juice.	Sandwich and some juice.	Nothing.	Nothing.
5. What I eat/drink at lunch?	Vegetable soup Pasta Glass of water Apple	Pizza Glass of water Yoghourt	Soup Glass of water Beans with rice	Soup rests Steak Glass of water Banana	French omelet Glass of water	Soup Pasta Coca-cola Ice cream	Chicken Coca-cola Ice cream
6. What I eat/drink at snack?	Nothing.	Nothing.	Cupcake.	Nothing.	Yoghourt. Sandwich	Nothing.	Nothing.
7. What I eat/drink at dinner?	Omelet Glass of water Yoghourt	Fish Glass of water Pear	Rice Glass of water Yoghourt	Steak rests Glass of water Yoghourt	Pear	Fried egg with chips. Glass of water	Pasta Glass of water Yoghourt
8. What physical activity I do outside of the high school?	Duration: 120 min. Type: Basketball Intensity: Vigorous	I did nothing.	Duration: 120 min. Type: Basketball Intensity: Vigorous	I did nothing.	Duration: 120 min. Type: Basketball Intensity: Intense	Duration: 30 min. Type: Run Intensity: Medium	Duration: + 90 min. Type: Basketball match Intensity: Intense

We can comment the chart:
In rest time, I use to have a bpm of betwen 60 and 70. I think this is a normal range, so I don't have heart problems like tachycardia.
About the hours I sleep I may say that I have to sleep more. This week I slept more than I used to do in the exams weeks, betwen 6 and 7 hour. Doctor's and most of the people say that the best is to sleep 8 hours, so I must have an improvement at this point to be more concentrated and less tired in class.
In general, I have to say that, honestly I have bad eating habits because I don’t balance the quantities in the different hours of the day. 
My strong point is physical activity. I play basketball more than three times a week, about two hours each day. I can't stay sitting in a place or studying, and even the days that I don't have training, I'm dancing or something like that. But as my P.E teacher says: Never stop!


File 2: Physical activity (healthy zone)

 Calculate my healthy zone


a) My Maximun Heart Rate is the maximum beats that you can have after doing an intense  effort.
HRmax: 220 – age= 205 bpm  
b)   Calculate 60% - 85% of my HRmax to know my healthy zone.

60% of HRmax in 1 minute = 123 bpm

85% of HRmax in 1 minute = 174 bpm

c)  My healthy zone is between 123 bpm –174 bpm

My curve of heart rate in the session

a) My heart rate during the class:

1-      The beginning of the session:  86 bpm

2-      After joint mobility: 88 bpm

3-      The end of the warm up: 94 bpm

4-      After football:  120 bpm

5-      After basketball: 146 bpm

6-      After voleyball: 160 bpm

7-      The end of the session: 170 bpm

 

     b) Graphic with the evolution of my heart rate.

 c) Do you think that the physical activity in this session will have healthy benefits for you? Why?

As we can see, in this class we had done a lot of effort with the different activities.

Before start playing football, I really wasn’t doing any exercise, so I wasn’t in the healthy zone, I had 96 bpm.

When I started playing football my pulse increase to 120 bpm. At the end of the class my pulse decreases to 170 bpm.

 Honestly, this class was so hard, but I think that it didn’t have much healthy benefits because we have only done once, and the physical exercise has to be done unless four times a week.

File 3: Fitnessgram
My results:
1. Aerobic capacity

PACER: Set to music, a paced, 20-meter shuttle run increasing in intensity as time progresses.

 During this session we used this audio: 

Pacer: 51 level (reaches the maximum)
2. Body composition

·         Body Mass Index: 

BMI= weight (kg) / height (m2)= 18, 442

Muscular strengh and endurance

CURL UP Audio: https://www.youtube.com/watch?v=YpOXIdZnXNM	Measuring abdominal strength and endurance, we lie down with knees bent and feet unanchored. Set to a specified pace complete as many repetitions as possible to a maximum of 75.	62 TIMES
TRUNK LIFT	Measuring trunk extensor strength, we lie face down and slowly raise our upper body long enough for the tester to measure the distance between the floor and the our's chin.	22,8 CM
PUSH UP  Audio: https://www.youtube.com/watch?v=vhwT5fC5Wqg	Measuring upper body strength and endurance. Set to a specified pace, students complete as many repetitions as possible.	3 ONLY! Times

3. Flexibility:
     Shoulder Stretch: Yes/No

With one arm over the shoulder and one arm tucked under behind the back, we try to touch our fingers and then alternate arms.

FEMALE

AGES	20m PACER (level)	BMI	CURL UP (times)	TRUNK LIFT (cm)	PUSH UP (times)
11	15-41	24-14	15-29	23-30	7-15
12	15-41	24.5-14.5	18-32	23-30	7-15
13	23-51	24.5-14.9	18-32	23-30	7-15
14	23-51    51	25-15.4   18,4	18-32      62	23-30      22,8	7-15     3

MY EVALUATIONS AND REFLEXIONS

Well, with the table we can do some concluations:

In the endurance of running 20m each pacer I reach up to the maximun level,  I think that's the level 51. 

The next day we did the endurance of:

 - Curls ups: I did 62. It was a pity because I only stoped on the 63 and then I went up to 75 but my mate count it as 62 times.

 - Trunk lift: I really could done it much better and I really expected more from me. I reach up to 9 cm.

 - Push up: It was the worst thing I did! Honestly, I don't have arm strength enough. As the  table above says, it is not normal to only get to do three pushups, I guess I'll have to practice more.

I think I am fit, I practise sport a lot of days and that makes me keep my pulse rate balance. The sports give us a chance of being healthy, and that's very important. I must say that it's also important  have a good sleep, eat in the correct and be in a good mood.

Well, practicaly all is in influence.

File 4: Upper and lower body. Core
What mucles are we using?

Upper body

 Biceps and forearms.      

Deltoid, triceps and pectoral.

Triceps. 

Back.

Quadriceps, gluteus and hamstring.

Quadriceps, gluteus and aductor.
Gluteus


Abdominals, oblique muscles  
Upper limbs and abdominals.
 Gluteus and abdomen.




Five in line

Last weeks, we were doing during three classes a game called 5 in line (in Spanish called ‘’5 en raya’’) with real people, that represents symbols X and O. This game consists of forming lines (horizontals, verticals and diagonals) with our bodies, in a square court form with 25 cones. There are two teams of 6 players. Each team has to be in a different cone at the corner of the square. When the referee say ‘’now’’, one people of each team must go to any cone except the first fourth ones. When all the people is in his own cone, they can move freely. The first teams that make a line have to clap their hands. If you make a horizontal (or vertical) line, you score 1 point, but if you make a diagonal one you score 3 points!

Honestly, my team and I, were horrible playing, we didn’t talk too much about movements, so the other teams won us a lot. However, I liked the game, it was funny.

2 TERM

ORIENTATION RACE

Stop	Number	Degrees	Question
1	14	320º	You must run from the post to the wall and return in less than 10 seconds
2	26	280º	Do 15 flex-ups.
3	25	220º	Dance some merengue
4	35	190º	Skipping. Run along the basket court and back ten times
5	39	130º	Do 40 abdominals
6	23	100º	Score a triple in the basket court. You have 3 attempts
7	30	20º	eπi + 1 = x         x = ?
8	29	340º	What’s the meaning of the world “nike”?

Stop	Number	Degrees
1	14	320º
2	26	280º
3	25	220º
4	35	190º
5	39	130º
6	23	100º
7	30	20º
8	29	340º

You must run from the post to the wall and return in less than 10 seconds

Do 15 flex-ups.

Dance some merengue

Skipping. Run along the basket court and back ten times

Do 40 abdominals

Score a triple in the basket court. You have 3 attempts

eπi + 1 = x         x = ?

What’s the meaning of the world “nike”?

What about balonkorf? 
 Korfball, also called balonkorf is a mixed ball sport, with similaries netball and basketball. It is played by two teams of eight players with four females and four males in each team. The objective is to throw a ball through a bottomless basket. 

Korfball is played indoors and outdoors.

The size of the court is 20 x 40 m (22–44 yd). The court is divided into halves called zones. In each zone is a  tall post with a basket at the top.

A korfball match consists of two periods of 30 minutes, with a break of 10 minutes in between periods

At the beginning of the match one team chooses one-half of the court. That half will be their defending zone, with 'their' basket in it. Players score by throwing the ball through the opponents' basket. After two goals, the teams change zones: defenders become attackers and attackers become defenders. In between those zone-changes, attackers cannot set foot on their defending zone or vice versa. At half-time teams swap halves.

BLACK THEATRE




What is ultimate?
Ultimate is played between two teams of seven players on a large rectangular pitch. A line drawn across the pitch at either end creates two "endzones" (like in American Football). These are the goal-scoring areas. A goal is scored when a team completes a pass to a player standing (or more likely running) in the endzone they are attacking. Players cannot run with the disc. When you get the disc you must come to a stop and try to throw it to another player










 1 TERM

ACROSPORT






What is badminton?

Badminton is a racquet sport played by either two opposing players or two opposing pairs who take positions on a rectangular court divided by a net. Players score points by striking a shuttlecock with their racquet so that it passes over the net and lands in their opponents. 



The rules of badminton states that a badminton match shall consist of the best of 3 games. In doubles and men's singles, the first side to score 15 points wins the game. In women's singles, the first side to score 11 points wins the game.

FRONTÓN

El fronton consiste en hacer que una pelota rebote en una  pared. 
Se juega en parejas, cada una con una raqueta. Uno de los jugadores debe lanzar la bola a la pared y el contrincante  tiene que darle como respuesta y viceversa.

Hay 4 reglas básicas que no podemos olvidar: 
 - La pelota solo puede dar un bote. 
- La pelota no puede tocar  debajo de el límite de la pared.
- La pelota no puede salir del campo, si no será punto para el contrincante.
- Saca el que hace punto.

Es un juego muy divertido.

EXERCISE: A SPORT FROM YOUR OWN

First game: Joanne’s Game.

1 Winners are first team to score 5 points

2 Two teams or four

3 Played indoors

4 Aim of game is to score points by dropping ball in opponent’s box

5 Pitch is twenty metres square

6 Each team has a box at one end of pitch

7 The ball can’t leave the pitch

8 The ball only can touch the floor once it have touch the racquet

9 Each team have only one racket 

Second game: Throwgoal

The idea of the game is throw balls to the semicircles (the post), trying to make a goal. In each team there are 8 people. There only can be two goalkeepers. They can’t go beside the triangles, and neither the other players. The unique thing you need to play is a ball. 

Third game:Skitball

Other rules:
- There are 5 players, then everyone has to be placed in one quarter of the semicircle. As are 5 players and 4 parts, the leftover will be behind the skittles place when they fall. The positions rotated.
- Winner are the first team to score 4 points.
- Your team score points if get down a skittle.
- If the pitch goes beyond the line throws the other team

Fourth game: Volebasse
There is a net like the ones of voleivol
Rules:
- Wiinner is the person first in score 6 points.
- Game of to players.
- Played indoors and outdoor.
- Aim of the game is score points by hitting the ball to the other player, and play like tennis but the ball can´t touch the net.
- The ball can't leave the pitch.

 


Fifth game: Pitchgoal
For this game you need a lot of balls. The game consists on two teams of 15 people. Each team in a half of the pitch. Each team have 20 balls. When the teacher play the whistle the team have throw all their balls for te other half of the other team. And finnally the team who have more balls in their half-pitch, lose. It's a funny game. The pitch can be the want that you want, the important things is that it must have divided in two.