1) Presentation work file

2) FILE N.1 Warmup

3) FILE N.2 Ruffier Dickson,s test

4) FILE N.3 (Class work file) Stretching

5) WEBTASK

WORK FILE

WARM - UP

FILE N1

First steps - Presentation

NAME:
Degree/Class:

Delivery date:

Previouly... If you havent see the video yet, click link o scan it:
Link: https://www.youtube.com/watch?v=ByE0VdIurXA

Remember the video and answer these questions:

1) How can define warm up?

2) Which are the effects that warm-up involved? Cite them.

3) Which is the correct warm-up duration in PE classes?

Physical Education

Mr. Ismael Lpez Lemus

WORK FILE

FILE N1

WARM - UP

UNIT.1 STARTING ENGINES

NAME:
Degree/Class:

Delivery date:

KNOWLEDGE
1. Whats warm-up?
Exercises that you must to realize before any physical activity in order to
get our organism ready to perform as better as possible and avoid injures.
2. Whats warm-up used to?
Physical: our muscles increase their temperature, improving elasticity
and adapting for exercises demands.

Perform our
body

Physiological: increases heart rate and respiratory, so organism

prepares for next exercise

Psychological: pay attention over next task and connect it with

context, improving our concentration

Avoid injures
3. Which or How are instructions in order to make a correct warm - up?
Progression; make it from less to more, for example run slower to faster.
Intensity: our pulse dont must be near to the top. It will be between 90 and 120
beats per minute and be stable (usually between 60% and 70% our maximum heart rate,
MaxHr).
Alternancy; exercises must be varied and complete, involving differents kinds of
movements and whole body.
Lenght; 10 and 30 minutes will be the correct length; it will never be lower of 10
minutes.

Physical Education

Mr. Ismael Lpez Lemus

WORK FILE

How to calculate our Maximun Heart Rate

(MaxHr)
MaxHr = 220 age
How to calculate work heart rate (WHr)
WHr
If MaxHr is 100%
70 % MaxHr

? will be 70%

4. Wich are the parts (times) of warm - up?

General time (Global Warm - up: 10- 25)
Activation: we activate our organism with plays, runs... in order to increase our
heart rate and adapt our muscles and joint to the next exercise. Plays always will be global
and must involve whole body (global exercises)
Joints movement; we move all our joints. This part is able to make with another
part.
Stretch; Stretch our muscles, always organized way.
Specific time (Specific Warm - up: 20 30)
Do exercises in the same intensity and technique way like next activity.

Physical Education

Mr. Ismael Lpez Lemus

WORK FILE

SHOW YOUR KNOWLEDGE

1) Make and explain, across a picture, a play for the first warm up time.
Picture

Explanation

2) Appoint the rules of warm - up

3) Calculate your maximun heart rate. Remeber previously the formula that you
are going to use it.

4) Do all next exercises and note the heart rate that you will have got
after doing them.

Heart Rate

Exercises:
Rise at morning
Sitting at class
Walk fast 5 minutes
Lift knees during 30 seconds

Physical Education

Mr. Ismael Lpez Lemus

Ruffier Dickson test

Outcome. Main outcome is measuring the low time aerobic resistance.
Description Development. You have to realize 30 squats in 45 seconds.
Material. Chair and Chronometer
How to calculate Ruffier index:

Ruffier index = {(P0 + P1 + P2) 200}: 10

P0 = Beats before exercise
P1 = Beats just after exercise
P2 = Beats one and a half minute after exercise

Where are you?

Index result

How are you?

0
15
6 10
11 15
16 - 20

Excellent
Very well
Well
Fair
Bad

Class Work File

Mr. Ismael Lpez Lemus

FILE N.3
1 E.S.O.

STRETCHINGS
Class Work File

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Physical Education

Mr. Ismael Lpez Lemus

Muscle/s:
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ADVICE!!! Keep stretching positions at least 10 second, in order to check

correctly the muscles that you are working.
Physical Education

Mr. Ismael Lpez Lemus

WEBTASK
CHALLENGE ACCEPTED!!
Task: Watch different flash movies about track and fields
and comment almost three exercises in order to make a correct warm up at these disciplines.
Web addresses:
Disc Throw:
http://www.juntadeandalucia.es/averroes/~cepco3/
escuelatic2.0/MATERIAL/FLASH/Ed.%20F%C3%ADsica/7/
Lanzamiento%20de%20Disco.swf
Javelin Throw:
http://www.juntadeandalucia.es/averroes/~cepco3/
escuelatic2.0/MATERIAL/FLASH/Ed.%20F%C3%ADsica/7/
Lanzamiento%20de%20Jabalina.swf
Hammer Throw:
http://www.juntadeandalucia.es/averroes/~cepco3/
escuelatic2.0/MATERIAL/FLASH/Ed.%20F%C3%ADsica/7/
Lanzamiento%20de%20Martillo.swf
Shot put:
http://www.juntadeandalucia.es/averroes/~cepco3/
escuelatic2.0/MATERIAL/FLASH/Ed.%20F%C3%ADsica/8/
Lanzamiento%20de%20Peso.swf