.

1. FIRST UNIT
Warm up and physical test
Concepts:
1. Warm up concept.
2. Warming goals.
3. Warm up characteristics.
4. Warm up types (general and specific)
5. Warm up effects
6. Resting heart rate. Working heart
rate.
7. Physical test, long jump, weight ball
throwing, 10x5mt, flexibility, high
weight, 50mt speed, cooper.

2. 1º Warm up concept.
Warming is the set bof activities or exercises before
any physical activity that requires effort.
2º Waming goals.
- Prepare you physically, physiologically and
psychologically for furthert effort, that means << get
better performance>>
THE SYSTEM GET READY:
o Respiratory system
o Cardiovascular system
o Locomotor system
o Nervous system
-Avoid the risk of injury. You have to perform a good warm-up
before you begin a physical activity, so you will have less
contractures or muscles injures.
3º Warm up characteristics.
o Progressive: you should slowly start the exercise and increase it
little by little.
o Fitted/adapted: it will be in order the next exercise or sport.
o Complete: you should work out the main muscles and joints.
o Efficient: it has to prepare you for the physical activity that you
are going to do.
Factors to considerer.

3. o Duration
o Intensity and progression.
o Repetitions
o Pauses
4º Warm up Types:
o General warm up: is he destined to prepare for any type of
physical activities. (Duration: 7-20 minutes)
Different ways to make general warm-ups:
 Individually
 In pairs
 In group
 With various materials.
Exercises in general warming up:
-Running.
-Stretching.
-Joint mobility.
o Specific warm up: is one that is made for a specific
purpose and perfectly determined. (Durations: 10
minutes)
5º Warm up effects.
o Your temperature increases
o Your heart rate increases
o Your breathe rate increases.
o Your reaction time will be better.

4. o The concentration will be better.
6º Heart rate.
It is the number of contractions of the heart per minute.
1. Resting heart rate.
It is the heart rates when you are relax, resting. For
measure it you have to press the carotid artery with
your index finger and middle finger.
How do you know which is your resting heart rate?
Three days in the morning before getting up you have to
take your heart rate. You should do it relax, resting and
lying down in the bed. Then you have to do the average
and the result will be your resting heart rate.
2. Working heart rate
It is the heart rate that a person should have for
better performance
How do you determinate your heart rate working rank?
You have to subtract (200-your age) and the result must
be multiply by 0.55 and 0.85. Both numbers will be the
working heart rate rank in which you should move to get
the maximum aerobic advantages
1o 200- age = ( ) 2o( ) x 0,55= ( ) (this is the lower limit)

5. 3o( ) x 0,85= ( ) (this is the higher limit) 4o My working
rank is: ( ) – ( )
With this you know your rank in which you have to work
to improve your aerobic level.
7º-Physical tests
Stamina test:
Cooper test or 12 minutes running. It measures the stamina. The
point of the test is to run as far as possible at a steady pace
(medium rhythm) until the end instead of sprints and fast
running during 12 minutes.
Flexibility test:
Stretching both legs, slow movement, being relax, both arms at
the same time.
10x5 mt
You have to run 10 times a distance of 5mt in the least time you can.
It’s compulsory to cross the line with at least one foot.
Weight ball throwing
You have to throw a ball as far as you can. Boys will throw a 3 kg ball
and girls a 2 kg ball. Your feet must be parallel and on the ground.
Long jump
From standing up you have to jump forward as far as you can. Before
jumping you feet must be on the ground without moving them. The
measure point will be the closest to the start line.
Sit ups

6. You have to do all the sit ups you can in a minute. You have to keep
your knees bent. A mate holds your feet and counts the right sit ups.
To get in your back should touch and lift completely from the ground.
50 mt speed
You have to run as fast as you can along 50 mt. The time will be
measure from the first step.
Agility circuit
You have to follow the draw line, starting from one side of the hurdle.
The two first hurdles must be passed underneath the hurdle and the
third over it.

7. SECOND UNIT
ATHLETICS
CONCEPTS:
-Track, field, road and combined
events
-Indoor and outdoor season
-Long jump (approach run, take off,
flight and landing)
-Shot put (glid and spin)
-Hurdles ( take off, transition and
touchdown)
-Relays 4x100 (baton, changeover
zones)

8. -High jump (fosbury flop, approach,
take off flight and bar rotation)
1º-The Olympic track and field events
can be divided into four categories.
The categories are:
a-Track events: The rack events include
sprints, middle distance running and long
distance running of different lengths. There
are also obstacles events, including the
hurdle races, relays and steeplechase events.
b-Field events: The field events of athletics
will include long jump, triple jump, high jump,
pole vault, shot put, the javelin, discus, and
hammer throw for both men and women.
c-Combined events: The combined events
include the decathlon for men and the
heptathlon for women.
d-Road events: The marathon and long distance
walking events are included in the road
events.

9. 2º-Where does the events takes place?
Indoor season: The indoor sports events are
celebrated during winter. The normal length of an indoor
track is 200 meters with six lanes (carriles). Some have
been adapted (100 mt, 110 hurdles) or excluded
(excluidos), (javelin, hammer...).
Outdoor season: The outdoor sports events are
held during spring and summer seasons. There are bigger
tracks with steeplechase lane with water pit (carrera de
obstáculos con pozo de agua). Include the high, long and
triple jump, pole vault (salto con pertiga), javelin,
hammer, and discus throws (lanzo de disco) and shot put.
Oval shaped outdoor- 400 meter length. Number of
lanes- 6-10.
3º-ATHLETIC EVENTS
Long jump: you run first slow and you get faster when
you are next to the white line. Before arrive to the line
you have to adjust when you are running to do two big
steps for jump as much far of the line you can without
touching the white line.
Steps:
1) Approach run

10. 2) Take off
3) Flight
4) Landing
Shot put: you take a steel ball, the boys the heaviest, 4 kg and the
girls the balls of 2 kg. The ball has to be next to your neck and it
must be released above the height of the shoulder using only one
hand. You perform two big steps and throw the ball as far as you can.
Types
  Glide shot put: The shot putter starts back with the right
foot on the floor and the left foot up, and the body parallel to
the ground. He/she should throw back the left leg like a kick
taking impulse. Then he/she passes the body weight from the
right leg to the left and throws the ball using the impulse of
kick.
  Spin shot put: The shot putter starts back with the feet
parallel, he/she starts the first turn (giro) passing the body
weight from the right leg to the left. He/she completes two
turns and taking the impulse of these, throws the ball hard.
Hurdles: you have to run on the track and when you are next to
the hurdle you have to jump it running as fast as you can. When
you are running and jumping the head must be at the same level
and you should joint your knees.
Steps:
1) Take off (attacking the hurdle) Running phase-Jumping
phase Respect the hurdle, but do not fear it.
Speed: The hurdlers must maintain their speed as they
approach the hurdle.
Drive: Lower and upper body movement. The lead leg (the leg
that goes first) reaches and drives the hurdler up into the
hurdle, creating the force necessary to cross over. 2)

11. Transition (over the hurdle)
Attack the hurdle
Move yourself to the other side(trail leg) The faster the trail
leg can come over the hurdle and hit the ground running, the
less time over the hurdle is.
3) Touchdown (back to running) Refers to when the leg has come
over the hurdle, and touches down on the ground again. The
faster you are on the ground again, the faster you can start
running again.
Relays: in groups of four you have to distribute around the running
track with a 20 meters distance between each one. You have to run to
pass the baton to the person who is in front of you. You start
accelerate before you have the baton.
Rules:
  Athletes must remain in their lanes after baton changes.
  Athletes in the same team must stay in their lane for
the whole race.
  Athletes should run as fast as possible throughout the
change over.
  Avoid slowing down or stopping to pass the baton.
Disqualification rules:
  The starting athlete exceeds the number of allowable
false starts
  If the baton is not passed within a change over zone
  If the baton is dropped and not picked up by the athlete
who dropped it
  If a competitor deliberately interferes with an athlete

12. in another team
High jump: you have to run slow like doing a circle and getting
faster when you are next to the high jump mat, then you jump
backwards leaving the legs in order not to touch or shot the
stick. You will run in right or left direction depending of if you
are left or right handed. Nowadays the technique used is the
Fosbury Flop. It was popularized and perfected by the
American athlete Dick Fosbury. The flop became the dominant
style of the event and remains so today. Steps:
1) The approach
The approach in the flop style is characterized by ( at least)
the final four or five steps being run in a curve. They run
acceleration Athletes run on a curve top lean away from the
bar by creating pressure against the ground. 6-12 steps on the
approach The3 last steps are the most important, on the
second last step you have to band your knees to prepare for
your jump. On the last step you have to plant with the foot
farthest from the bar.
2) The take off flight
When you jump you want to turn your body so that you are
facing away from the bar. At the same time, drive your knee
and your arm closest to the bar up fast. The foot should be
pointing more or less towards the far corner of the landing
area, this foot should be planted around half meter down the
bar.
3) The bar rotation
Arch your back as much as possible in order to clear the bar,
then the hip and finally bend your legs up and over the bar very
quickly. You fall down onto the mat behind the bar.

13. THIRD UNIT
FITNESS AND ANATOMY CONTENTS
CONCEPTS
-Fitness concept -Physical condition -Benefits of
fitness -Factors of fitness (genes, age, gender, healthy
habits, training) -Training (4 skills)
-Stamina or endurance Concept
Benefits of stamina Types of stamina -Aerobic -
Anaerobic
o Lactic
o A-lactic -Flexibility
Concept Factors
-Joint mobility
-Muscular elasticity Types
-Active
-Passive -Importance of flexibility
-Strength -Speed Anatomy concepts -Skeleton

14. functions (protect, shape, movement, support and make
new blood cells)
-Locomotor system (muscles, joints, bones) -Parts of a
basic joint (for example knee).
1º FITNESS CONCEPT The set of features that our
body has to react to the exercise.
The fitness depends on personal characteristics, but may also develop
with good health habits and especially with training.
-BENEFITS OF FITNESS
o Allows perform adequately/ properly in sports. o Helps prevent
injuries
o Improves image and personal balance
o Helps maintain a healthy weight
o Improves sleep
o Reduces mental stress and allows greater intellectual performance.
o Helps to maintain good health, prevent diseases
o Prevents premature aging caused by a sedentary lifestyle.
-FACTORS OF FITNESS
o Genes. Each has characteristics inherited from their parents
o Age: The state of the organism naturally improves up to 25-30
years. Then held to
35 or so, and since then, it starts to lose power gradually.
o Sex/gender: It depends of sex hormones.
o Training: It is the set of exercises we perform in an organized and
tailored to our properties in order to improve our personal facets.

15. o Health habits: Behaviours that we carry out in our daily lives and
positively in fluence our bodies and in general on our physical and
mental
2ºPHYSICAL CONDITION
We say a person has a good physical condition or is in the
way to indicate that his health is good and who is able to
perform satisfactorily in sports physical activities
practiced. It is rather to develop their own abilities and enjoy the sport.
We can improve our physical condition through training and health habits.
-BENEFITS OF PHYSICAL CONDITION
It is less tiring to do any exercise
Your muscles will be more resistant, strong and flexible.
You will have fewer injuries, fewer illnesses and easier to relax
and eliminate
stress.
3º TRAINING (4 SKILLS)
1.STAMINA
It’s the capacity that will allow us to make and sustain a prolonged effort,
supporting or delaying the fatigue.
-BENEFITS
o You can make the efforts of normal life in comfort and can do
their jobs more easily.
o Improve your heart functions o Removed and/or properly
distributed body fat.
-TYPES

16. AEROBIC
Activities for a long time and with a low intensity. You can breathe in
properly and the oxygen which is taken from the air is mainly used to
produce energy apart from other basic functions.
ANAEROBIC
Short exercises with a high intensity. Now the oxygen only produces low
quantity of energy from the total.
  Lactic: Between 10 seconds to 3 minutes. The
intensity is higher than aerobic endurance but the time you
could do a physical activity would be shorter. (40mts)
  A-lactic: Between 1 second to 10 seconds. The
intensity is maximum and the time is short. (10mts)
2. FLEXIBILITY It’s the capacity that will allow us to perform
movements of great amplitude.
-FACTORS
Muscles: they have the ability to stretch and then return to
its normal position= muscle elasticity
Joints: From the movement that allows each joint= joint mobility
-TYPES Active: It is produced by the action of your muscles.
Examples: swinging. Passive: the gravity or other external
strength helps to the action. Your mate helps you to stretch
hamstrings.
-IMPORTANCE OF FLEXIBILITY:
o Easier to make gestures and actions of everyday life
o It helps the muscle to recover better after exercise
o Facilitates injury rehabilitation
o Helps to maintain proper posture and balance
o Eliminates postural pain

17. o Delay the aging process of the joints (arthritis)
o It helps to avoid muscle type injuries
3.STRENGHT
Neuromuscular ability to beat external or internal loads thanks to muscle
contraction. It could be static (isometric) or dynamic (Isotonic strength).
4.SPEED
It is the ability to perform motor actions in the shortest possible time.
4ºANATOMY CONCEPTS
There are several functions of the skeleton:
o Support: the skeleton supports the soft tissue.
o Shape: the skeleton gives our physical features.
o Protection: bones protect internal organs
o Movement: muscles, attached by tendons, pull from the bones and
produce movement in the joints.
o Making blood cells: the bone marrow produces constantly new
blood cells.
Our skeleton can move thanks to the locomotor system, which
consists in 3 parts: muscles, bones and joints
o Muscles: produces the strength
o Bones: the adult human being skeleton is made up of 206 bones.
o Joints: is the union of two bones.
  The bones are connected to other bones and muscle
fibers by connective tissue such as tendons and ligaments.
  The bones provide the stability to a body.

18.   Muscles keep bones in place and also play a role in
movement of the bones.
  Tendons: hard tissues that join muscles to bones
Ligaments: they join the bones of a joint.
Cartilage: they are cartilaginous tissues that cover and protect
the surface of the bones in contact.
5º PARTS OF A BASIC JOINT
BACK KNEE
FRONTAL KNEE

19. LATERAL KNEE