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Teoría 1º Bachillerato 1 Evaluación
Teoría 1º Bachillerato 1 Evaluación
P.E.
1º BACHILLERATO
(1st TERM)
P.E. Department
IES OCTAVIO CARPENA 1ª EVALUACIÓN 1º BACHILLERATO
UNIT 1. HEALTH-RELATED-FITNESS COMPONENTS
1. ENDURANCE
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
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 (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.
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.
IES OCTAVIO CARPENA 1ª EVALUACIÓN 1º BACHILLERATO
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.
IES OCTAVIO CARPENA 1ª EVALUACIÓN 1º BACHILLERATO
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
IES OCTAVIO CARPENA 1ª EVALUACIÓN 1º BACHILLERATO
- 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.
Types of strength
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:
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…
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.
• 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.
Flexibility can be measured throughout different physical tests, such as stand & reach or
the sit & reach test.
IES OCTAVIO CARPENA 1ª EVALUACIÓN 1º BACHILLERATO
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).
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.