UNIT 1 THE OLYMPIC GAMES. History. Ancient Olympic Games

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1 UNIT 1 THE OLYMPIC GAMES History Ancient Olympic Games The Olympic Games were created in the Ancients Greece, aproximately 3000 years ago. Physical activity played an important role in Ancient Greece, so Greeks started the Olympic Games to educate their citizens into nobility, health and competion by means of sport. It is believed that the first Olympic Games took place in 776 b.c in Olympia. They were held every 4 years until the end of the III Century, when a Christian Roman Emperor forbade the Olympic Games. The Christian church thought that sport and physical activity must not be allowed, putting an end to the Ancient Olympic Games. In the next lines, we are going to point out some aspects of the Ancient Olympic Games, which gave them a fair play, solidary and pacifist character that is also held today. Peace: 3 months before every Olympic game a sacred truce was declared. It finished 3 moths after the Olympic Games to allow all the contestants and spectators travelling from their countries to Olympia. So, during this 6 months no participant country could start a war conflict. Competition: Athletes must prove that they had been training for 10 months, at least. In this

2 way, the Olympic Games managers could ensure that the physical condition of the athletes was appropriate to take part in the competition. Fair play and honesty: Athletes must not be followed by the law. They also must not intimidate, attack other contestants or quarrel with the judges. In this cases, they were expulsed. However, we have to hightlight some unfortunate and immoral features, that were allowed then, and that nowadays are aganist Human Rights. Machism: No woman was allowed to participate or to watch the Olympic games in the stadium. Slavery: Only free men could participate. Participation was not allow to slaves. Modern Olympic Games In 1896, Baron Pierre de Coubertain retake the idea of the former Greek Olympic Games. They were firstly held in Athens to commemorate this Greek competion, trying to recover their spirit. In the light of this, the Modern Olympic Games wanted to be a positive event for cultural acceptance and the convivence of people worldwide, no matter what sex, race, religion or any diference they could have. Since that time, the Olympic games have evolved to become one of the most important sports event in the world, as its symbol represents, with 5 rings that stand for each continent in the earth.

3 UNIT 2 PHYSICAL CAPABILITIES TRAINING Physical capabilities training causes improvements to our physiological levels, and consequently to our health. Nonetheless, not any kind of training is healthy. Training must be done under certain conditions to make a good use of the time and to avoid troubles because the high intensity that takes place during it. As a fact of this, we are going to show in the following lines the basic points that an adequate physical condition training should have. 1. ENDURANCE Endurance means the capacity we have to do a lasting effort. As teenagers, it is useful to work aerobic endurance, medium intensity efforts that are performed for more than 3 minutes. To traing it, aerobic endurance is worked by means of global exercises, which involve a lot of muscles.realizados. For instance, jumping, swimming, running, crawling, biking... Therefore, we have two main training methods: Continuos methods: Exercises without rest. Examples: 25 minutes run, 6:30 minutes per kilometre. Aproximately 4km 5sets x (3 minutes running + 2 walking)= 25 minutes of activity. Interval methods: They alternate a medium intensity and lenth effort with rest. Example: 3 sets x (5 minutes run, 6:00 km/min + 2 minutes resting)=15min. 2 sets x (8 minutes running + 2 walking + 3 minutes resting)= 20min. Training progress. In order to improve our aerobic endurance in the long term, we need to follow a progressive training, advancing in our efforts step by step. So we have to follow the next basic rule: VOLUME INCREASES BEFORE INTENSITY This sentence mean that, if one person runs 3 km in 21 minutes (7min/km), he/she would need to improve his/her mark: 1. Firstly, trainings which demand to run more than 21 minutes. Ex: Day 1: 24 minutes. Day 2: 26 minutes. Day 3: 28 minutes. Light intensity. 2. Increasing the intensity after the volume raise: Ex: -Day 4: 24 min, 6:58 min/km. -Día 5: 24 min, 6:55 min/km. Day 6: 24 min, 6:54 min/km.

4 2. STRENGTH. Strenght is the capacity to overcome or hold a resistance. There area a lot of kinds of strength. However, now we are going to describe the 2 kinds of strenght that are recommendable to work at your age. Strength-endurance: It is the capacity of overcome a light resistance, during a wide number of reps.(>11). There are different ways to work strenght-endurance, for instance: Stretch bands. Sand bags. Callisthenics: Propio peso del cuerpo. Our partners weight. Medicine balls. The use of dumbells can be also possible. Nevertheles, their use is a bit dangerous in case you do not pay care in the exercises. So, it is better to start with the means that we have mentioned above. You are going to have a long lasting life to try dumbells. REMEMBER When training on strenght-endurance we need to do all the reps with the same intensity. If our muscles feel exhausted, we should reduce the resistance we are overcoming. Explosive-strenght: It is the capacity of overcoming a resistance with the minimum timing. Its work must be done at the highest intensity(100%) and doing only a few reps( 5 or less). If we did more reps, our muscles will get tired, losing our explosiveness. Training resources: Callisthenics. Our partners' weight. Medicine balls. Sports (tennis, football, basketaball...

SOME CALLISTHENICS EXERCISES Burpees Squats Push ups

Jumps It is necessary to remember that strenght

endurance one: VOLUME OF TRAINING (REPS&SETS)

Strenght-endurance: 4 sets of 18 squats with a 5kg

3 sets of 15 back pulls. 3 sets of 30 abdominal planks.

5 SOME CALLISTHENICS EXERCISES Burpees Squats Push ups Back Pull Lower Back Extensions Sit Ups Triceps dips Jumps It is necessary to remember that strenght training also follows the same main rule than endurance one: VOLUME OF TRAINING (REPS&SETS) INCREASES BEFORE INTENSITY Training examples: Strenght-endurance: 4 sets of 18 squats with a 5kg medicine ball. 3 sets of 15 push-ups. 3 sets of 15 back pulls. 3 sets of 30 abdominal planks. Explosive-strenght: 3x5 jumps from squat. 3x5 chest pass with a medicine ball. 3x5 back pulls with tensors.

3. FLEXIBILITY. Flexibility is the only physical capability that is reduced with age.

However, by means of a good training, our flexibility can easily improve because it is the physical

Breath slowly while keeping the posture, to relax our muscular structures. 3.

6 3. FLEXIBILITY. Flexibility is the only physical capability that is reduced with age. Its highest levels are got between 8 and 10 years old, lowering since then. However, by means of a good training, our flexibility can easily improve because it is the physical capability that: IS GAINED AS FASTER AS IT IS LOST The main conditions to improve flexibility by doing a stretching programme are: 1. Keep a position in which we feel muscular tension, but never pain. 2. Breath slowly while keeping the posture, to relax our muscular structures. 3. When exhaling, increase the level of stretching, in order to get a new position. Stretching time: 2 x 20 per muscle. STRETCHING EXERCISES LIST QUADRICEPS HAMSTRINGS LOWER BACK ABDOMINALS CALVES CHEST ADDUCTORS DELTOIDS TRICEPS BICEPS LATS HIP FLEXORS

7 4. SPEED. Its development is not related to the health improvement. However, it is important to progress in coordination, agility, strenght and endurance training, useful capabilities for mental and physical health. Training conditions: It is worked at maximun intensity(100%). Its training requires to be completely rested. So, for working out speed we would need: Short races: metres. Long resting time: Over 2:30 minutes. Example: 8 sets of 45 metres at full speed. 3:00 minutes rest between sets. PHYSICAL CAPABILITIES TRAINING SEQUENCE With the aim of improving our physical capabilities, it is better to train only one of them in each lesson. In this way we would get higher adaptations, mainly in adult ages. However, it is also possible to train them in the same lesson, keeping always the same order: 1º)FLEXIBILITY 2º)SPEED 3º)STRENGHT 4º)ENDURANCE TRAINING PROGRAMMING On the same way, we shoud control our trainig organization, in order to be completely rested to do another training hours or days later. So it is necessary to rest, at least, the next times between one training session and the next: ENDURANCE 10 hours ENDURANCE-STRENGTH 24 hours EXPLOSIVE STRENGTH hours SPEED 48 hours If we follow these advices, we will do a proper training, avoiding the irruption of injuries, overtraining symptoms or muscular overloads.

8 OLYMPIC GAMES WARM UP AND BASIC PHYSICAL CAPABILITIES SCHEME Olympic Games were borned in Ancient G..., taking place for the first time in the city of O..., in... b.c. This games are the cause of the importance that Greeks gave to physical activity as an educational tool. In this way, the Olympic Games transmited social values such as:... Ex:... Ex:...Ex: However, in spite of these positive aspects, life in Greece was not as good for every social group. Among their problems we can mention: M..., as participation or attendance was forbidden for w... S..., as there were a social group, the s..., that belonged to a master and also could not participate in the Olympics. The reborn of Modern Olympic Games took place thans to the impulse of Baron P... de C..., in... They were celebrated in A... 2.Draw the Olympic Games' symbol (Olympic Rings). 3. According to the information given above, design 1 training of each physical capability. 1. Endurance-strength 2. Endurance. 3. Flexibility.

Dep. Educación Física PHYSICAL CONDITION

Dep. Educación Física PHYSICAL CONDITION 1. PHYSICAL FITNESS PHYSICAL CONDITION There are a set of elements that allow us to know the level of physical fitness of a person. One or more of these elements are necessary to perform any activity.