Acondicionamiento personal

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trabajo de educacion fisica sobre planificacion

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Acondicionamiento personal

  1. 1. ! ! ! ACONDICONAMIENTO PERSONAL !"#$"%&"$'"()*+,%-+./%012%314%5"678$$+*%
  2. 2. ! ! !!!!!!!!!!!! ! "#$%&'()*+,!-'.'/01',!2'1!3/+-/040!*).56102+,!5+.!10!,0162! ! ! 7#$%&'()*+,!',3'589)5+,!/'105)+.02+,!5+.!10,!5601)202',!98,)50,!:6'!2'%'4+,! (/0%0&0/! ! ! ;#<01'.20/)+!2'!310.)9)505)=.!2'!10,!,',)+.',!2'!"!4',!2'!'.(/'.04)'.(+! ! ! >#?',0//+11+!3+/4'.+/)@02+!2'!A!,',)+.',!2'!'.(/'.04)'.(+!! ! ! ! Guión
  3. 3. ! ! ! " <+.!',('!310.!2'!'.(/'.04)'.(+!2'!3'/,+.01!B+!*+B!0!(/0(0/!2'!4'&+/0/!4)!5+.2)5)=.!98,)50!C!D0!:6'!,'/)0!6.!310.!6(=3)5+! :6'/'/!4'&+/0/10!(+20!'110!'.!-'.'/01!4'!E'!3/+36',(+!1+,!,)-6)'.(',!+%&'()*+,F! ! ! ! ! ! ! ! ! ! ! ! ! ! !!G!5+.().605)=.!2',0//+110/'!10,!05()*)202',!:6'!11'*0/'!0!50%+!30/0!10!5+.,'565)=.!2'!1+,!+%&'()*+,!3/+36',(+,!0.('/)+/4'.('C! ! ! • H0&0/!3',+!IJKL',),('.5)0!#M0/0!11'*0/!0!50%+!',('!+%&'()*+!11'*0/N!0!50%+!6.!'.(/'.04)'.(+!(+(01!B!E'!'1'-)2+!',(0!5601)202! 3+/:6'!30/0!.0&0/!3',+!10!/',),('.5)0!0'/=%)50!3+/:6'!',(0!4'!0B620/O!0!%0&0/!-/0,0,C! • G64'.(0/!10!<0305)202!3614+.0/!F!M0/0!5+.,'-6)/!',('!+%&'()*+!6()1)@0/N!(04%)N.!10!/',),('.5)0!0'/=%)50!(04%)N.C! • P+/(01'5'/!'1!(/'.!,63'/)+/F!KP6'/@0#!Q'!'1'-)2+!',(0!5601)202!3+/:6'!0B620!0!4'&+/0/!'1!(+.+!46,5610/!B!E0!9+/(01'5'/1+C! ! "C$%&'()*+,!-'.'/01',!2'1!3/+-/040!*).56102+,!5+.!10!,0162! ! "C!H0&0/!3',+! 7C!G64'.(0/! 10!50305)202! 3614+.0/! ;C!P+/(01'5'/! (/'.!,63'/)+/! 7C!$%&'()*+,!',3'589)5+,!/'105)+.02+,!5+.!10,!5601)202',!98,)50,!:6'!2'%'4+,!(/0%0&0/!! !
  4. 4. ! ! ! ! ! ! ! !!!!!!!!!!!!!!!!!!!!! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! RSTUV! WGLXUV! WYUL<$RUV! ZSU[UV! [YULTUV! • U.(/'.04)'.(+! (+(01! • P1')%)1)202! ?UV<GTV$!! • <)/56)(+! • P1')%)1)202!! ?UV<GTV$!! • <0//'/0!5+.().60!! • P1')%)1)202!! • <)/56)(+! • P1')%)1)202! ?UV<GTV$!! • <0//'/0!5+.().60!! • P1')%)1)202! ?UV<GTV$!! • U.(/'.04)'.(+! (+(01! • P1')%)1)202! • <0//'/0!5+.().60! • P1')%)1)202! ?UV<GTV$!! • U.(/'.04)'.(+! (+(01! • P1')%)1)202! ?UV<GTV$!! • <)/56)(+! • P1')%)1)202! • U.(/'.04)'.(+! (+(01! • P1')%)1)202! ?UV<GTV$!! • <)/56)(+! • P1')%)1)202! ?UV<GTV$!! • <0//'/0!5+.().60! • P1')%)1)202! ;C<01'.20/)+!2'!310.)9)505)=.!2'!10,!,',)+.',!2'!"!4',!2'!'.(/'.04)'.(+!! !
  5. 5. ! ! ! ! !!!!!!M/)4'/0!,',)=.F! !!!!!!!!!!! • U.(/'.04)'.(+!(+(01!F! ! ! !!!!!!R+!/'01)@0/N!'.!"]]!4'(/+,!)20!B!*6'1(0!,).!/'563'/05)=.!'.(/'!1+,!'&'/5)5)+,F! !!!! ! !!!!!"C!^]!4'(/+,!40,!"]!9+.2+,!2'!%/0@+,C!!!!!!!!!!!!!!!!!!!!!!!!!7C!^]!4'(/+,!40,!;]!0%2+4).01',!!!!!!!!!!!;C!^]!4'(/+,!40,!"^!,'.(02)110,!! ! ! ! ! ! ! ! ! ! ! ! ! !!!!!>C!^]!4'(/+,!40,!7]!,01(+,!5+.!,01)20!2'!(05+,!! !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! ! ! ! >C?',0//+11+!3+/4'.+/)@02+!!2'!A!,',)+.',!2'!'.(/'.04)'.(+!! ! ^C!!7]]!4'(/+,!2'!50//'/0!5+.().60!30/0!/'563'/0/!361,05)+.',! ! AC!!U,('!5)/56)(+!1+!/'01)@0/80!(/',!*'5',!5+.!,6!/',3'5()*0!50//'/0!!!!!!!! 5+.().60!01!9).01)@0/1+!C!U.(/'!6.+!B!+(/+!E0%/80!"]!4).!2'!/'563'/05)=.! 50/2)050!
  6. 6. ! ! !!!! ! • P1')%)1)202!F! ! !!!!!!!!!!!!U,(0!30/('!',!10!9+/4020!3+/!1+,!',()/04)'.(+,!3/'*)+,!E0!/'01)@0/!10!05()*)202!F! !!!!!!!!!!!!U,(+,!9+/40/80.!30/('!2'!'1!',()/04)'.(+!B!*6'1(0!0!10!50140C!V'/O!10!4),40!'.!(+20,!10,!,',)+.',C! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! !
  7. 7. ! ! ! ! !!!!!!!!!!!V'-6.20!,',)=.! !!!!!!!!!!!! • <)/56)(+!F! ! !!!!!!! ! ! ! ! ! ! ! ! • U,(0!_!'43'@0/O!B!('/4).0/O! )-601!:6'!(+20,!_!10!30/('!2'!91')%)1)202!5+4+! ',()/04)'.(+,!B!*6'1(0!0!10!50140C! Seguir, durante 20 minutos seguidos, procurando descansar lo imprescindible, la siguiente secuencia de ejercicios: • 30 Crunches • 10 Fondos de pecho • 10 Mountain climbers ! • 20 Tijeras verticales • 20 Oblicuos (con cada lado ) ! !
  8. 8. ! ! !!!!!!!!!!!! • X'/5'/0!,',)=.! !!!!!!!!!V'!2)*)2)/O!'.!F! !!!!!!!!!!!!!!!! "C "^!4).6(+,!2'!50//'/0!5+.().60!0!6.!/)(4+!2'!6.0,!"A]!361,05)+.',!! 7C R+,!,)-6)'.(',!"^!4).6(+,!',(0/O.!2)*)2)2+,!'.!3'/)+2+,!2'!^!4).6(+,!'.!1+,!:6'!01('/.0()*04'.('!10!*'1+5)202!2'!50//'/0!,'/O! ,3/).-!+!50//'/0!5+.().60!! • ?',50.,+!2'!"^!4).6(+,!2'!*6'1(0!0!10!50140C!! ;C R+,!,)-6)'.(',!"^!4).6(+,!,'/80.!)-601!:6'!1+,!3/)4'/+,!50//'/0!5+.().60!5+.!6.0,!"A]!361,05)+.',! >C R+,!`1()4+,!"^!4).6(+,!,'/80.!'431'02+,!30/0!10!4),40!,'/)'!2'!90/(1'a!0.('/)+/C! ! • U,(0!_!'43'@0/O!B!('/4).0/O!)-601!:6'!(+20,!_!10!30/('!2'!91')%)1)202!5+4+!',()/04)'.(+,!B!*6'1(0!0!10!50140C! ! ! ! !U.!',(0!,',)=.!(/0%0&0/N!'1!064'.(+!2'!4)!50305)202!3614+.0/!_!3+/!4'2)+!2'!10!50//'/0!5+.().60!C! !U,(0!10!/'01)@0/'!26/0.('!7!E+/0,!C!U.(/'4'2)0,!2'!',(0!0b02)/N!01-+!2'!90/(1'a!_!30/0!0,)!5+.,'-6)/!064'.(0/!10!')-'.5)0!2'!4)!(/0%0&+C! ! !
  9. 9. ! ! ! • <60/(0!,',)=.! ! • U.(/'.04)'.(+!(+(01!F! ! ! !!!!!!R+!/'01)@0/N!'.!"]]!4'(/+,!)20!B!*6'1(0!,).!/'563'/05)=.!'.(/'!1+,!'&'/5)5)+,F! !!!! ! !!!!!"C!"]]!4'(/+,!40,!7]!9+.2+,!2'!%/0@+,C!!!!!!!!!!!!!!!!!!!!!!!!!7C!"]]!4'(/+,!40,!>^!0%2+4).01',!!!!!!!!!!!;C!"]]!4'(/+,!40,!;]!,'.(02)110,!! ! ! ! ! ! ! ! ! ! ! ! ! !!!!!>C!"]]!4'(/+,!40,!>]!,01(+,!5+.!,01)20!2'!(05+,!! !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! ! ! ! !!!! ! ^C!!;]]!4'(/+,!2'!50//'/0!5+.().60!30/0!/'563'/0/!361,05)+.',! ! AC!!U,('!5)/56)(+!1+!/'01)@0/80!(/',!*'5',!5+.!,6!/',3'5()*0!50//'/0!!!!!!!! 5+.().60!01!9).01)@0/1+!C!U.(/'!6.+!B!+(/+!E0%/80!"]!4).!2'!/'563'/05)=.! 50/2)050C! • U,(0!_!'43'@0/O!B!('/4).0/O!)-601!:6'!(+20,!_!10!30/('!2'! 91')%)1)202!5+4+!',()/04)'.(+,!B!*6'1(0!0!10!50140C! !
  10. 10. ! ! ! !!!!!!!!!c6).(0!,',)=.! !! • <)/56)(+!F! ! !!!!!!! ! ! ! ! ! ! ! ! • U,(0!_!'43'@0/O!B!('/4).0/O! )-601!:6'!(+20,!_!10!30/('!2'!91')%)1)202!5+4+! ',()/04)'.(+,!B!*6'1(0!0!10!50140C! Seguir, durante 20 minutos seguidos, procurando descansar lo imprescindible, la siguiente secuencia de ejercicios: • 45 Crunches • 30 Fondos de pecho • 20 Mountain climbers ! • 50 Tijeras verticales • 50 Oblicuos (con cada lado ) ! !
  11. 11. ! ! !!!!!!!!!V'(0!,',)=.! !!!!!!!!! !!!!!!!!!V'!2)*)2)/O!'.!F! !!!!!!!!!!!!!!!! ^C 7]!4).6(+,!2'!50//'/0!5+.().60!0!6.!/)(4+!2'!6.0,!"A]!361,05)+.',!! AC R+,!,)-6)'.(',!7]!4).6(+,!',(0/O.!2)*)2)2+,!'.!3'/)+2+,!2'!A!4).6(+,!'.!1+,!:6'!01('/.0()*04'.('!10!*'1+5)202!2'!50//'/0!,'/O! ,3/).-!+!50//'/0!5+.().60!! • ?',50.,+!2'!"^!4).6(+,!2'!*6'1(0!0!10!50140C!! dC R+,!,)-6)'.(',!7]!4).6(+,!,'/80.!)-601!:6'!1+,!3/)4'/+,!50//'/0!5+.().60!5+.!6.0,!"A]!361,05)+.',! eC R+,!`1()4+,!7]!4).6(+,!,'/80.!'431'02+,!30/0!10!4),40!,'/)'!2'!90/(1'a!0.('/)+/C! ! • U,(0!_!'43'@0/O!B!('/4).0/O!)-601!:6'!(+20,!_!10!30/('!2'!91')%)1)202!5+4+!',()/04)'.(+,!B!*6'1(0!0!10!50140C! ! • U.!',(0!,',)=.!(/0%0&0/N!'1!064'.(+!2'!4)!50305)202!3614+.0/!_!3+/!4'2)+!2'!10!50//'/0!5+.().60!C! !U,(0!10!/'01)@0/'!26/0.('!7!E+/0,!C!U.(/'4'2)0,!2'!',(0!0b02)/N!01-+!2'!90/(1'a!_!30/0!0,)!5+.,'-6)/!064'.(0/!10!')-'.5)0!2'!4)!(/0%0&+C! ! !

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