physical education workbook e.s.o. · aerobic endurance anaerobic endurance explosive strength...

JUAN XXIII-CARTUJA HIGH SCHOOL

BILINGUAL DEPARTMENT PHYSICAL EDUCATION DEPARTMENT

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PHYSICAL EDUCATION

WORKBOOK

1ST E.S.O. SCHOOL YEAR 2013-14

NAME: .

CLASS: .



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This workbook has been created by Mr.

José Antonio Barea González of the Physical

Education Department in collaboration with

Mrs. Julie Ocaña Mesa of the Bilingual

Department at JUAN XXIII-CARTUJA

HIGH SCHOOL, and students of the

Department of Physical Education and Sports

at the University of Granada.



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INDEX

1. Physical Education Theory 2. Warm up 3. Physical Condition and Health 4. Athletics 5. Basketball



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UNIT 1: PHYSICAL EDUCATION THEORY

The following are definitions of concepts related to Physical Education and Physical Activity: Physical Education: The lesson that requires a specific type of practice and theoretical knowledge of physical activity and sports. The objective of the lesson is to educate the student in

a series of habits (doing sport, nutrition, proper clothing for the activity, hygiene and so on) to develop his physical condition and health. Body movement: It is any movement that we do with our body without any effort.

Physical activity: It is any body movement that works your muscles and requires more energy than resting.

Physical exercise: It is the physical activity of exerting your muscles in various ways to keep fit and improve your physical condition.

Sport: It is the physical activity that has the following characteristics:

- Competition - Physical and mental effort - Rules - Sports Federation

Gymnastics: It is a sport that is divided into:

- Competitive Gymnastics is the sport where gymnastic equipment is used. It has several categories: rings, horizontal bars/fixed bars… - Rhythmic Gymnastics is the sport where gymnastic elements are performed with a choreography and different material such as hoops, ribbons, skipping ropes, clubs and balls.



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PHYSICAL EDUCATION VOCABULARY

♦ gimnasia aeróbica aerobics ♦ gimnasia artística artistic gymnastics ♦ gimnasia correctiva remedial gymnastics ♦ gimnasia de mantenimiento keep-fit exercises ♦ gimnasia deportiva competitive gymnastics ♦ gimnasia mental mental gymnastics ♦ gimnasia respiratoria breathing exercises ♦ gimnasia rítmica rhythmic gymnastics ♦ gimnasia sobre suelo floor exercises

PHYSICAL EDUCATION

PHYSICAL ACTIVITY EXERCISES WARM UP PHYSICAL CONDITION

MUSCLES BODY SPORTS GYMNASTICS

ABILITY ACTIVITIES MOBILITY FITNESS

HEALTH GAMES RUNNING JOGGING

SPORTS FACILITIES

PLAYGROUND BASKETBALL COURT TENNIS COURT HANDBALL COURT

FOOTBALL FIELD TRACK GYM DRESSING ROOMS

EQUIPMENT

BALL SOCCER GOAL BASKET WALL BARS

BENCH VOLLEYBALL POLES VOLLEYBALL NET NET BAGS

STOPWATCH CONES WHISTLE MAT

SPORT CLOTHES

TRACKSUIT T-SHIRT SHORTS TRAINERS SPORT SOCKS



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INSTRUCTIONS AND USEFUL SENTENCES TO START THE CLASS WE´RE GOING TO START OUR P.E. LESSON. BE QUIET, PLEASE! PAY ATTENTION AND LISTEN TO THE EXPLANATION. YOUR TRAINERS AREN´T TIED CORRECTLY. YOU AREN´T WEARING THE CORRECT SPORT CLOTHES. LET´S GO TO THE TRACK. LET´S GO OUTSIDE. LET´S GO TO THE GYM.

THE WARM UP LET´S WARM UP. WHO WANTS TO DO THE WARM-UP TODAY? WHOSE TURN IS IT TO DO THE WARM UP? RUN AROUND THE TRACK. GO AROUND THE TRACK FIVE TIMES…FIVE MINUTES… MOVE ALL THE JOINTS. KEEP THE STRETCHED POSITION FOR 20 SECONDS. LET´S STRETCH NOW.

DURING CLASS

TAKE ALL THE MATERIAL TO THE TRACKS.

HURRY UP!

GO TO THE CORNER.

PASS ME THE BALL.

ON YOUR MARKS, READY, SET, GO!

GATHER AROUND (ACERCAOS).

ENDING THE CLASS THE CLASS IS OVER. WE DON´T HAVE ANY MORE TIME TODAY. OK, THAT´S ALL FOR NOW // TODAY. GO CHANGE!



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UNIT 2: WARM UP 1.- What is the warm up?

The warm up is a group of exercises that we do to prepare our body before each physical activity. 2.- What happens to the different body systems when we do the warm up? Cardiovascular system: The pulse/heart rate and blood circulation increases.

Respiratory system: Pulmonary capacity increases, breathing in and breathing out.

In general the warming up improves physical qualities and reduces the risk of

injury. 3.- How do you do the warm up?

a) Do exercises that are not difficult. b) Start slowly and increase the effort that we do little by little. c) It must not be too short, at least between 10 and 15 minutes. d) Increase the heart rate around 120 beats per minute. e) Work all the body parts (joints and muscles).

4.- Which are the parts of the warm up? It has four parts:

- ACTIVATION EXERCISES: Running, jumping… in different ways and directions.

- JOINT MOBILITY: Joint mobility exercises.

- STRETCHING: Stretching muscle exercises.

- CULMINANT EXERCISES: Increase the heart rate up to 120 beats per minute (bpm).



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WARM UP VOCABULARY AND VERBS

FLEXIBILITY PHYSICAL ACTIVITY PHYSICAL QUALITIES

BODY BODY SYSTEMS HEART RATE = PULSE

BEATS PER MINUTE CARDIOVASCULAR SYSTEM RESPIRATORY SYSTEM

PULMONARY CAPACITY BREATHING IN BREATHING OUT

INJURY BLOOD BLOOD CIRCULATION

EFFORT MOVEMENT MOBILITY EXERCISES

STRETCHING EXERCISES CULMINANT EXERCISES TO EXERCISE

TO FLEX TO EXTEND TO MOVE

PARTS OF THE BODY

LEG ARM FOREARM

BOTTOM TRUNK ABDOMEN

WAIST BACK HAND

FOOT FINGER TOE

NECK HEAD CHEST

JOINTS

ANKLE KNEE HIP

SPINE SHOULDER ELBOW

WRIST

MUSCLES

CALF/CALVES QUADRICEPS HAMSTRINGS

ABDOMINALS OBLIQUE PECTORALS

LUMBARS DELTOIDS BICEPS

TRICEPS STERNOCLEIDOMASTOID GLUTEUS



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MUSCLES



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UNIT 3: PHYSICAL CONDITION and HEALTH 1.- PHYSICAL CONDITION (FITNESS)

FITNESS is the set of skills and qualities that our body has in order to react and adapt to exercise.

A person with a good physical condition has the following ADVANTAGES:

ADVANTAGES He won’t be so tired when doing exercise.

His muscles will be more resistant, stronger and more flexible. He will have fewer injuries and illnesses. It will also be easier to relax and eliminate

stress. PHYSICAL CONDITION FACTORS

Genetics Age Sex

TRAINING HEALTH HABITS

2.- PHYSICAL CAPACITIES



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PHYSICAL CAPACITIES: SPEED

SPEED: This is the ability to cover a distance in the shortest period of time.

SPEED TYPES ACTIVITIES FOR ITS DEVELOPMENT MAIN SPORTS

DISPLACEMENT SPEED Chasing Games Relay Race

Reaction Speed Games Passing and Shooting Games

Fencing Athletics

Relay Race Swimming

REACTION SPEED

SEGMENTAL SPEED

PHYSICAL CAPACITIES: STRENGTH

STRENGTH: It is the ability to lift or move heavy weights.

STRENGTH TYPES ACTIVITIES FOR ITS DEVELOPMENT MAIN SPORTS

MAXIMUN STRENGTH Drag and Traction Games Fighting Games Shooting Games Climbing Games

Muscular Training

Rugby Gymnastics

Judo Weightlifting

Throwing Events in Athletics

EXPLOSIVE STRENGTH

ENDURANCE STRENGTH

PHYSICAL CAPACITIES: ENDURANCE

ENDURANCE: It is the ability to do exercise over long periods of time.

ENDURANCE TYPES ACTIVITIES FOR ITS DEVELOPMENT MAIN SPORTS

AEROBIC ENDURANCE Walking Quickly Jogging

Swimming Cycling

Team Sports

Cycling Long Distance Athletic Events

Team Sports Cross Country

Hiking Swimming

ANAEROBIC ENDURANCE

PHYSICAL CAPACITIES: FLEXIBILITY

FLEXIBILITY: It is the ability to move our muscles and joints through a full range of motion. ACTIVITIES FOR DEVELOPMENT IMPORTANCE IN SPORTS

Joint mobility exercises. Stretching exercises done alone or with the

help of a partner

Gymnastics; Karate; Taekwondo; Dancing



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3.- HEART RATE

HEART RATE is the number of heart contractions in 1 minute.

HEART RATE IS EXPRESSED IN: BEATS per MINUTE (bpm).

We can use the Heart Rate as a measure of exercise intensity. In other words, the level of effort that we are doing.

WHAT IS MAXIMUM, BASAL AND RESTING HEART RATES?

MAXIMUM HEART RATE

It is the maximum frequency that can be achieved in effort exercises without risking our health.

To calculate our maximum Heart Rate we use the following formula:

MAXIMUN HEART RATE = 220 - Age

RESTING HEART RATE

It is the Heart Rate that we have when there is less physical activity; resting.

To calculate our resting Heart Rate we must take it while resting.

BASAL HEART RATE

It is the Heart Rate that we have at the time of lowest energy (while we sleep).

To calculate our basal Heart Rate we must take our heartbeat as soon as we wake up in the morning.

HOW DO WE MEASURE OUR PULSE? The pulse can be taken in different parts of the body, in the wrist, in the neck over the carotid

artery, in the chest or with a heart rate monitor.

There are different ways that we can count heartbeats:

1. Count the heartbeats for 60 seconds. 2. Count the heartbeats for 30 seconds and multiply by 2. 3. Count the heartbeats for 20 seconds and multiply by 3.



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4..- MY PHYSICAL ACTIVITY AND FOOD PYRAMIDS

PHYSICAL PYRAMID

FOOD PYRAMID



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5.- PHYSICAL EDUCATION CLASS

WARM UP MAIN PART COOL DOWN

1- ACTIVATION EXERCISES

2- JOINT MOBILITY 3- STRETCHING 4- CULMINANT

EXERCISES

We do exercises or activities related to the

subject that is being taught.

It is the transition from intense activity to the

initial resting state. This is done by reducing the

intensity of the exercises.

PHYSICAL CONDITION VOCABULARY

FITNESS

SKILLS

TRAINING

ILLNESSES

HEALTH HABITS

PHYSICAL

CAPACITIES

STRENGTH

FLEXIBILITY

ENDURANCE

SPEED

AEROBIC

ENDURANCE

ANAEROBIC

ENDURANCE

EXPLOSIVE

STRENGTH

HEARTBEATS

BEATS

BPM

PHYSICAL PYRAMID

CUT DOWN ON

FOOD PYRAMID

MAIN PART

COOL DOWN

WEIGHT

HEIGHT

JUMP

SIT-UPS



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PHYSICAL CONDITION TEST

EUROFIT TEST

FIRST TERM

DATE

WEIGHT

HEIGHT

BASAL HEART RATE

MAXIMUN HEART RATE

AGE

FLEXIBILITY

SPEED

STRENGTH

ENDURANCE

JUMP

SIT-UPS

SECOND TERM

DATE

WEIGHT

HEIGHT

BASAL

HEART RATE

MAXIMUN

HEART RATE

AGE

FLEXIBILITY

SPEED

STRENGTH

ENDURANCE

JUMP

SIT-UPS

THIRD TERM

DATE

WEIGHT

HEIGHT

BASAL

HEART RATE

MAXIMUN

HEART RATE

AGE

FLEXIBILITY

SPEED

STRENGTH

ENDURANCE

JUMP

SIT-UPS



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UNIT 4: ATHLETICS

1.- EVENTS

TRACK

RACE WALKING HURDLES RUNNING

10 km

(female event)

100 m hurdles

(female event)

3000 m obstacles Sprints Relays Middle-

distance Long-

distance

20 km

(male event)

110 m hurdles

(male event) 100 m 4x100

m 800 m 5000 m

50 km

(male event)

400 m hurdles

200 m 4x400 m 1500 m 10000 m

400 m

Marathon

FIELD

JUMPS THROWS COMBINED EVENTS

High Jump Shot-Put Decathlon

(male event)

Pole Vault Discus Throw Heptathlon

(female event)

Long Jump Hammer Throw

Triple Jump Javelin Throw



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2.- TRACK AND FIELD STADIUM

TRACK AND FIELD STADIUM Nº EVENTS

1 100 metre sprint; 200 metre sprint; 400 metre sprint; 100-110 metre hurdles; 800 metre…

2 Long Jump. 3 High Jump.. 4 Pole Vault. 5 Triple Jump. 6 Shot-Put. 7 Discus Throw and Hammer Throw. 8 Javelin Throw.

100/200/400 METRE SPRINT

The 100/200/400 metre sprint consists of running 100/200/400 meters without any obstacles as fast as possible.

Each runner has a lane where he must run without invading the lanes of the other runners.

The distance that the runner runs, in a 400 meter sprint, is one lap around the stadium.

The runners starts from the starting blocks. There are four stages to start: “On your marks”; “Ready”; “Set”; “Go”.



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RELAYS

Relays are a team event. It is necessary to run as fast as possible. There are two events: 4x100 meter and 4x400 meter. There are four runners in each team. The runners have to give the baton to the next runner. There are two techniques:

TECHNIQUE “UP-DOWN” TECHNIQUE “DOWN-UP”

LONG JUMP

The long jump is an event that consists of jumping the longest distance in a horizontal plane after a sprint.

HIGH JUMP

The goal of the high jump is to jump over the bar (a horizontal bar) placed at certain heights. High jumpers run in a J-shape towards the bar and use the “Fosbury Flop” technique to jump over it. There are three techniques used in the high jump:

SCISSOR JUMP

(Salto en tijera)

STRADDLE JUMP

(Rodillo ventral) FOSBURY FLOP



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POLE VAULT

The goal of the pole vault is to jump over the bar (a horizontal bar) placed at certain heights with the help of a long, thin, flexible pole to lift one’s body completely over the bar.

The pole is 4 or 5 meters long and it is usually made of fiberglass and carbon.

TRIPLE JUMP

The triple jump has three consecutive jumps that are known as the “hop, step, and jump”.

SHOT-PUT

The goal of the shot-put is to throw a round metal ball as far as possible.



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DISCUS THROW

The objective of the discus throw is to throw the metal discus as far as possible.

HAMMER THROW

The target of the hammer throw is to throw the hammer as far as possible.

The hammer is a heavy metal ball attached to a metal wire and handle.

JAVELIN THROW

The goal of the javelin throw is to throw the javelin as far as possible.

The javelin is made of fiberglass and carbon. It is between 220 and 270 cm long.



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UNIT 5: BASKETBALL

The basketball court

Objective

Basketball is played by two teams that score points by throwing a ball into the opposing team's

basket. The team that scores the most points is the winner.

Each team has a squad of 12 players to choose from. Five of those players are allowed on the

court at any one time, with unlimited substitutions.

Players can move the ball around the court by passing, tapping, throwing, rolling or dribbling.

Duration

The game consists of four quarters of 10 minutes each, with a 15-minute break at half-time.

There is also a two-minute interval between the first and second period, and between the third

and fourth period.

If the game is tied after the fourth period, it continues with an extra period of five minutes, then

as many five-minute periods as are necessary to break the tie.



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Scoring

A basket made within the three point line (6.75 line) is worth 2

points, a basket shot from outside the three point line is worth 3

points and each free throw is worth 1 point.

Playing positions

Center. Centers are generally your tallest players. They generally are positioned near the basket.

Forward. Your next tallest players will most likely be your forwards. While a forward may be

called upon to play under the hoop, they may also be required to operate in the wing and corner

areas.

Guard. These are potentially your shortest players and they should be really good at dribbling

fast, seeing the court, and passing. It is their job to bring the ball down the court and set up offensive

plays.

FOULS

Personal fouls: Personal fouls include any type of illegal physical contact.

Hitting

Pushing

Slapping

Holding

Personal foul penalties: If a player is shooting while being fouled, then he gets two free throws if his

shot doesn't go in. If his shot goes in then he only gets one free throw.

Technical foul. A player or a coach can commit this type of foul. It does not involve player contact or

the ball but it is about the 'manners' of the game. Foul language, obscenity, obscene gestures, and even

arguing can be considered a technical foul. Technical details regarding filling in the scorebook can be

a technical foul too.



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VIOLATIONS

Walking/Travelling: Taking more than 'a step and a half' without dribbling the ball is travelling.

Moving your pivot foot once you've stopped dribbling is travelling too.

Double Dribble: Dribbling the ball with both hands on the ball at the same time or picking up

the dribble and then dribbling again is a double dribble.

Backcourt violation: Once the offense has brought the ball across the mid-court line, they cannot

go back across the line during possession. If they do, the ball is awarded to the other team to

pass inbounds.

Kicked ball: When a player touches the ball with any part of the leg.

Stepping on the side line or the base line when a player has the ball is not permitted.

Time restrictions:

• Five-second violation: A player passing the ball inbounds has five seconds to pass, shoot or bounce

the ball.

• Twenty-four second clock: It is the maximum time

that a team has to attempt a shot.

• Three-second rule: It is when an offence player

stays in the paint (restricted area) for more

than 3 seconds.

• Eight-second rule: It is the maximum time that a

team has to pass the ball inbounds.



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TECHNIQUE

BOUNCE

You mustn´t hit the ball with the palm of your hand instead you should hit it softly with your fingers at the same time that you stretch out your arm and your wrist.

High bounce: The high dribble is used when you are trying to move the ball up the court very quickly and you don’t have a defender nearby.

Control dribble: This type of bounce is used when the defender is very close and he wants to steel the ball. You need to place your body between the defender and the ball. Then bounce the ball up to your knees.

PASSES

Chest Pass: It is the most basic way to move the basketball from one player to another. It is an accurate pass and it can be thrown at mid distance. Hold the ball with both hands close to your chest. Then push the ball hard and outwards with your thumbs. Aim for your teammate’s chest.



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Bounce Pass: It can be helpful when there is a defender nearby. Hold the ball and

bounce it off the floor halfway between yourself and your teammate.

Overhead Pass: It is thrown by putting both hands over your head. It is a fast pass

used by a forward towards the guard to begin the fast break.

Baseball Pass: It is used when you have the ball in the back court and your

teammate is breaking to the basket. Take the ball and bring it overhead and throw a hard,

direct pass to your teammate (like a baseball).



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SHOOTING

Shooting is the act of attempting to score points by throwing the ball through the

basket. There are different techniques:

A player usually faces the basket with both feet facing the basket too. A player will

rest the ball on the fingertips of the dominant hand (the shooting arm) slightly above the

head, with the other hand supporting the side of the ball and then he immediately extends

his arm to complete the shot.

The set-shot is shot from a standing position with neither foot leaving the floor. It

is usually used for free throws.

The jump-shot is the most common technique used in basketball. It is shot in

mid-air. The ball is released near the top of the jump.

The slam dunk is the most crowd-pleasing and typically highest-percentage

accuracy shot. The player jumps very high and throws the ball downward through the

basket while hanging from it.

http://en.wikipedia.org/wiki/Jump_shot_(basketball)



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The lay-up requires the player to be in motion towards the basket, and to "lay" the

ball "up" and into the basket, usually off the backboard.

When you're in transition or the lane is wide open, a layup is one of the most

effective and high-percentage shots in basketball. Players often run layup drills before the

game to warm up and practice this basic shot. You can perform a layup shot from either

side of the basket.

http://en.wikipedia.org/wiki/Lay-up

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