PHYSICAL EDUCATION

1. PHYSICAL EDUCATION 1st of Bachillerato IES Saavedra Fajardo P.E. teacher: Narciso Marín

2. NUTRITION “We are whatweeat” P.E. teacher: Narciso Marín

3. Choose a widevariety Eatalltypes and choosehighfibrekindswheneveryou can Chooselowerfatalternativeswheneveryou can Chooselowerfatalternativeswheneveryou can Try nottoeattoooften, and havesmallamounts P.E. teacher: Narciso Marín

4. Diet • Definition: “The normal foodweeat” • Howeverthere are alsospecialdiets: • To lose weight • Togainweight • Dietsbecause of moral values (vegetarian) • Because of foodallergies P.E. teacher: Narciso Marín

5. Calories • Foodenergyiscommonlymeasuredusingcalories. • A calorie (cal) isdefined as theenergyneededtoraisethetemperature of 1 gram of waterby 1 degree. • A kilocalorie(kcal) es theenergyneededtoraisethetemperature of 1 kilogram of waterby 1 degree. Regardingtodietsornutritionwe use kilocalories (kcal) P.E. teacher: Narciso Marín

6. Energy balance Energy balance meanstaking in and using up equalnumber of kilocalories • 15 to 18 yearsoldmalesneed 2755 kcal/day • 15 to 18 yearsoldfemalesneed 2110 kcal/day P.E. teacher: Narciso Marín

7. Threemethods of losingweight Thethirdmethodgivesbestresults and isthemostlonglasting P.E. teacher: Narciso Marín

8. Overweight, overfat, obese P.E. teacher: Narciso Marín

9. Factorsaffecting a sportsperson’sdiet • Natural bodybuild • Particular sport • Specific rol P.E. teacher: Narciso Marín

10. Thesevenfactors of a balanceddiet • Whycarbohydrates? • Whyfats? • Whyprotein? • Whyvitamins? • Whyminerals? • Whywater? • Whyfibre? P.E. teacher: Narciso Marín

11. 1. Whycarbohydrates? • Theymantainourbody’senergystores. • Muscles and liverstoreglycogen, thatisquicklyconvertedintoglucosetobeusedbymuscles and otherorgans. • Twotypes: • Sugars • Starch: bread, pasta, potatoes and rice • Theyshouldformabout 47 % of ourdailyenergy P.E. teacher: Narciso Marín

12. 2. Whyfats? • Theyprovideenergy and helptomakeotherthingswork (fat-soluble vitamins) • Types: • Saturatedfats: animal fats and oils • Polyunsaturatedfats: fish, margarine… • Monounsaturatedfats: red meat, nuts… • No more than 30% of dailyintake. P.E. teacher: Narciso Marín

13. 3. Whyprotein? • Mainaim: • bodybuilder in respect of muscles • repairer of damagedtissue. • It can alsoprovideenergy (15%). Itwouldbeconsideredanimportantsource in the case of poornutrition. • Excessprotein can beconverted and stored as fat • Proteinsources: animal and vegetable proteins. P.E. teacher: Narciso Marín

14. 4. Whyvitamins? • Weneedthemfor: • Goodvision • Goodskin • Red bloodcellformation • Healing • Healthybones and teeth • Bloodclotting • Twogroups: • Water soluble • Fat soluble P.E. teacher: Narciso Marín

15. 5. Whyminerals? • Calcium • Formation and maintenance of bones and teeth. • Iron • Veryimportantbecause of its link withhaemoglobin and itseffectontheoxygen-carryingcapacity of theblood, and the red bloodcellsformation P.E. teacher: Narciso Marín

16. 6. Whywater? • Becauseitis a means of transportfor: • Nutrients • Waste • hormones • Becauseitholdsoxygen • Becauseitcontrolsthedistribution of electrolytes • Becauseitcompensatesdehydrationwhenpractising sport • Becauseitcontrolsbodytemperature P.E. teacher: Narciso Marín

17. 7. Whyfibre? • Important in thefunctioning of thedigestivesystem • Itpreventsconstipation P.E. teacher: Narciso Marín

18. Someusefulnutritional ideas • Re-fuel: don’tneglectyourmeals • Emphasizethecomplexcarbohydrates • Reduce yourintake of fat • Drinkplenty of water and fruitjuice • Keepto a balanceddiet, and exercise P.E. teacher: Narciso Marín

19. Energy and sportsactivity • For short duration and highintensityexercise: energywill come fromcarbohydrates • For a longerduration (up to 2 hours) and moderateintensity: energywill come fromequalamounts of carbohydrates and fat. • For a longduration and higherintensity (marathon): energyderivedfromfatstoreswillincrease. P.E. teacher: Narciso Marín

20. TRAINING “Tobefitornottobefit… that’sthequestion” P.E. teacher: Narciso Marín

21. Effects of regular training and exercise P.E. teacher: Narciso Marín

22. Long-termbenefits of exercise • It reduces therisk of coronaryheartdisease (CHD) • Theheart: itincreases in size, thickness and strength, so it can workharderforlonger. • Theheartbeatsfewer times, so itwillbelessstressed P.E. teacher: Narciso Marín

23. Aerobic activity • Aerobic fitness: theabilitytoexerciseor compete, for a long time, at a levelthatallowstheresperiatorysystemto cope physiologically (withoutgettingbreathless) • Waystoimprove aerobic fitness: • Continuousrunning • Interval training • Fartlek training • Circuit training P.E. teacher: Narciso Marín

24. Anaerobicactivity • Abilitytowork at a highintensityfor a short period of time and thentorepayyourrespiratorysystemaftercompletingthe training sessionorcompetition. • During anaerobic (without oxygen) work, involving maximum effort, the body is working so hard that the demands for oxygen and fuel exceed the rate of supply and the muscles have to rely on the stored reserves of fuel. The muscles, being starved of oxygen, take the body into a state known as oxygen debt and lactic starts to accumulate in the muscles. P.E. teacher: Narciso Marín

25. Theprinciples of training P.E. teacher: Narciso Marín

26. Systematic training for individual needs, and specificity • Itisimportantthatthe training programmeshouldbesystematicorplanned. • Itshouldalsobecreatedtofit individual needs: time, motivation, kind of training, etc. • Relatedwithsomethingoraspectyouwish, todevelopyouemphasizethatspecificaspect in yourprogramme P.E. teacher: Narciso Marín

27. Overload • Training in a worthwhilerangeorintensityabovetheminimumamountrequiredtoimprovefitness, theminimumthreshold of training, and belowthemaximumthreshold of training. Image in nextslide P.E. teacher: Narciso Marín

28. P.E. teacher: Narciso Marín

29. Adaptation • The body will react to the training loads imposed by increasing its ability to manage those loads. • Adaptation occurs during the recovery period after the training session is completed. If exercises lasting less than 10 seconds (ATP-CP energy system) are repeated with a full recovery (approximately 3 to 5 minutes) then an adaptation in which stores of ATP and CP in the muscles are increased. If overloads are experienced for periods of up to 60 seconds, with a full recovery, it is found that glycogen stores are enhanced. P.E. teacher: Narciso Marín

30. Supercompensation • Speed: 8-24 hours • Soft aerobic workout: 10-14 hours • Medium aerobic workout (150-170 bpm): 24-36 hours • Musclestrength and anaerobicworkout: 48-72 hours P.E. teacher: Narciso Marín

31. FITT principle P.E. teacher: Narciso Marín

32. Regularity and moderation • Mostbenefitisgainedfrom training on a regular basis • Moderation: gettingtheright balance betweennot training enough and training toomuchorover training. P.E. teacher: Narciso Marín

33. Progression • Increasinggraduallyyour training programme: • Training more often (frequency) • Training more setrenuously (intensity) • Spendinglonger (time) • Or a combination of suchfactors. P.E. teacher: Narciso Marín

34. Reversibility • Ithappensifless training takes place, orifthe training sessions are madeeasier. • Thatistheopposite of progression, sincetheathlete loses fitness. • Itusuallyhappenswhentheathlete has sufferedaninjuryfor a long time. P.E. teacher: Narciso Marín

35. Methods of training P.E. teacher: Narciso Marín

36. Interval training • Thismethod can beusedfor a greatvariety of sports (individual and collective) • Workinterval: • Itmaybe a distance (60 m) or a time torun (10 sec) • Restinterval: • Itmaybe a walk back tothestartingmarkornotworking (rest) P.E. teacher: Narciso Marín

37. Advantages of interval training • Itincludesrepeatedspreintrunningorswimming, whichisanaerobic. • Ittakes place over short periodsorbursts. • Itincludes a restperiod (interval) whichallowsforrecovery. • Itincludesrepetitions of highquality, whichraisesthe pulse tonearmaximal. P.E. teacher: Narciso Marín

38. Continuous training • Itisthemostappropiate training toimprove cardiovascular endurancefor a sedentaryadult. • Itcouldstartwithbriskwalking and graduateto jogging. • Over a distanceor a time. P.E. teacher: Narciso Marín

39. Advantages of continuous training • Itisverycheap. • You can workonyourownorwith a group. • Itissuitableforhealth and fitness. • Itimproves aerobic fitness. • It can take place in a variety of places. • It can beadpatedto suite individual needs. P.E. teacher: Narciso Marín

40. Fartlekrunning • Itis a combination of fast and slowrunning. • Itisheld in thecountryside, totakeadvantage of slopes. • So youhavesprints and jogs, orperiods of workfollowedbyperiods of rest. P.E. teacher: Narciso Marín

41. Advantages of fartlekrunning • It can be done in a variety of terrain. • It can includehillwork (uphill and downhill) • It can includerepetitions and programmes are very flexible. • Restperiods can beincludedorthesession can becontinuouswithintermittenthard and easyrunning. P.E. teacher: Narciso Marín

42. Cross training • Mixture of training oftenusedto break up themonotony of a single type of training. • ADVANTAGES OF CROSS TRAINING • Itmakes training more interesting. • You can trainwithdifferntpeople in differentactivities. • Certainmusclegroups can berestedfromdaytoday. • Training can beadaptedtoweatherconditions. P.E. teacher: Narciso Marín

43. Circuit training • Number of exercises, set out so thatyouavoiexercisingthesamemusclegroupconsecutively. • Aim: • toimprove local muscular endurance • cardiovascular fitness • Curculo-respiratoryfitness P.E. teacher: Narciso Marín

44. Advantages of circuit training • Itoffers more general all round fitnessthantheotherthreemethods. • Itincludesstrength, endurance, power, flexibility and speed. • People of alllevels of fitness and ability can takepart. • Itincludes aerobic and anaerobicactivities. • Widerange of exercises. • It uses theoverloadprinciple of training. P.E. teacher: Narciso Marín

45. “That’sall folks”Thankyouforwatching P.E. teacher: Narciso Marín