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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 tests, weight ball throwing, long jump, 10x5mt, flexibility, high, weight, 50mt speed, cooper.
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2. 1º-Warm up concept
Warming is the set of activities or exercises before any physical activity that requires
considerable effort. Each person has their ideal point warming up and must be
methodical and calculated. In warming therefore you have to concentrate even more than
the competition.
2º-Warming goals
 Prepare you physically, physiologically and psychologically for further effort, that
means “get better performance”.
The Systems get ready:
 Respiratory system
 Cardiovascular system
 Locomotor system
 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 injuries. If a muscle is
cold and suddenly you demand a sharp effort (sprinting, jumping or throwing strong) it
can be damaged.
3º-Warm up characteristics
 Progressive: you should slowly start the exercise and increase it little by little.
 Fitted/adapted: it will be in order the next exercise or sport.
 Complete: you should work out the main muscles and joints.
 Efficient: it has to prepare you for the physical activity that you are going to do.
Factors to consider
 Duration
 Intensity and progression
 Repetitions
 Pauses
We all know that before practise any physical activity we have to do
a warm-up.

3. 4º-Warm up Types:
 General warm up: is he destined to prepare for any type of physical activities. Take into account the whole body without giving more importance to anywhere in particular.
Durations: 7-20 minutes
Different ways to make general warm-ups:
 Individually
 In pairs
 In group
 With various materials
Exercises in general warming up:
-Running: Para aumentar el ritmo cardiaco y respiratorio
-Stretching: Para que los músculos sean más efectivos y no se lesionen
-Joint mobility: No olvidar ninguna
 Specific warm up: is one that is made for a specific purpose and perfectly determined. Take into account the regions of the body that will be of special importance in the sport. You do this warm up after the general.
Durations: 10 minutes
5º-Warm up effects
 Your temperature increases
 Your heart rate increases
 Your breathe rate increases
 Your reaction time will be better
 The concentration will be better

4. For that, when we do physical exercise, we are hot, the heart goes faster, we breathe faster, we sweat and our skin becomes red.
6º-Heart rate
It is the number of contractions of the heart per minute. It can be:
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)
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. In pairs first we counted the laps that our partner was doing around the playground and the teacher with a chronometer told us the time for each lap and then, we changed.
My resting heart rate is: 60
My working heart rate is:
1º200- 13 = ( 187)
2º(187 ) x 0,55= ( 102) (this is the lower limit)
3º(187 ) x 0,85= ( 158) (this is the higher limit)
4º My working rank is: (158 ) – (102 ) 56

5. 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
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.

6. 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)
-High jump (fosbury flop, approach, take off flight and bar rotation)

7. 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.
Athletics is a set of events made between individuals or teams in indoor or outdoor tracks.

8. 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-PRUEBAS DE ATLETISMO
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. When you are on the sand will be count the nearest part of your body to the line. In some competitions in the white line they put a line of plasticine in order to check if the runner steps on it.
Steps:
1) Approach run: The long jumper does a race similar to a speed race, but more progressive (25-40 meters, 16-20 strides) 2) Take off: It transforms the race in a jump. This is to achieve the highest vertical impulse without loss of speed. For this, the long jumper takes a little longer the penultimate step and the last step a bit shorter. 3) Flight: The long jumper has to put together the two legs in the air as high as possible and do energetic arm movements to go forward.
4) Landing: The long jumper falls with the feet and the arms forward to be as far as possible from the white line.

9. 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) 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.

10. 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 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.