Physical Education I.E.S. Foramontanos

TABLE TENNIS

SOME RULES IN ENGLISH

-A player wins a match when (s)he wins three games

-The player wins a game when (s)he gets eleven points and

his/her rival nine or less (Example; 11-9, 11-8, 11-7,…)

-If the score is 10-10, the game goes to extra play until

one of the players has gained a lead of 2 points.

-Every player serves twice (Example; 2-0, Change of service, 3-1, Change of

service) except during periods of extra play where it changes each time.

- The ball has to bounce first on the server’s side, then on the opponent’s

side of the table.

- The player has to hold the ball in one hand and throw it in the air before

hitting it.

-The player has to hit the ball from behind the table.

TECHNICAL ADVICE

To improve your table tennis abilities you have to know;

You should not play too near the table.

The ball has to cross over the net not too tall

because your opponent could do and spike/smash

Be careful with your service because if you fail, your

opponent wins a point.

Try to change the type of service.

Try to move your opponent, hitting the ball to the right zone, to the

left zone or to the corners of the opponent’s side

You should learn the TOP SPIN TECHNIQUE (picture); it’s a forehand

hit with a special effect that it’s very difficult to defend to your

opponent.

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MUSCLES

VOCABULARY 2

TABLE TENNIS MUSCLES

RULES Reglas BONES Huesos

MATCH Partido JOINTS Articulación

EFFECT Efecto MUSCLE Músculo

CORNER Esquina CALF / CALVES Gemelo / s

OPPONENT Rival ABDOMINALS Abdominales

SERVICE Saque BICEPS Biceps

SPIKE Remate TRICEPS Triceps

NET Red QUADRICEPS Cuadriceps

TO HIT Golpear HAMSTRINGS Isquiotibiales

TO PLAY Jugar PECTORAL Pectoral

USUAL EXPRESSIONS-P.E.RULES

TIME’S UP! Se acabó el tiempo (fin de ejercicio)

HOW MUCH TIME IS LEFT? ¿Cuánto tiempo queda?

OFF YOU GO Podeis iros (final de clase)

COULD I GO….? ¿Puedo/Podría ir…?

Write here another words

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ENDURANCE

Endurance is one of the 4 basic physical abilities, with Speed, Strength and

Flexibility. It is also related with health, because if you do endurance

exercises, your heart will be bigger, so it will work better to do some

exercises, sport or physical activities.

You have to remember that when you work on

endurance, the pulse has to be between 140-170

bpm, in the aerobic zone. You can Check the Pulse

when you stop, putting two fingers on your neck. Here are some examples

of activities to improve endurance;

RUNNING

BIKING

SWIMMING

DANCING

GAMES...

You can train Endurance doing exercise with the same rhythm or changing

the rhythm. For example;

RUNNING, 20 minutes with 150-160 bpm

RUNNING, 10 minutes, 10 seconds faster and 50 seconds

slower, with 120 to 180 bpm

SOME RESULTS OF IMPROVING ENDURANCE

-Heart is bigger and can expulse more blood.

-Oxygen goes better to the cells

“The Heart is probably the most important organ in the human body. It´s

like an “engine” that is working all the time, for 60,70, 80 years, and

besides when it is going to fail, it will advise you” (Dr. Fuster. Famous

Spanish Cardiologist) So, we have to take care of our hearts doing aerobic

exercises twice or 3 times a week, to improve our health!

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POSTURE ADVICE

Sit correctly to study, watch TV, …with your back straight

When you are going to lift something, Bend

your knees and keep your back straight

You should not carry your backpack on one

shoulder.

The backpack should be close to the back.

VOCABULARY 2

ENDURANCE AND POSTURE ADVICE WARMING UP (Revision)

PULSE Pulso LEG Pierna

HEART Corazón ARM Brazo

HEART BEATS Pulsaciones JOINTS Articulaciónes

HEALTH Salud ANKLE Tobillo

PAIN Dolor KNEE Rodilla

INJURY Lesión WRIST Muñeca

EFFORT Esfuerzo ELBOW Codo

AEROBIC ZONE Zona Aeróbica SHOULDER Hombro

TO TRAIN Entrenar TO MOVE Mover

BACK STRAIGHT Espalda Recta TO BEND Doblar

USUAL EXPRESSIONS-P.E.RULES

BRING YOUR BOOK Traed el Libro

PUT THE CHEWING GUM IN THE BIN Tira el chicle a la papelera

DO YOUR SHOELACES UP Átate los cordones

CHANGE YOUR T-SHIRT Cámbiate de camiseta

Write here another words

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P.E. BASIC VOCABULARY

… a tracksuit … a pair of trainers (tied, of course) … a spare t-shirt

… the classroom (sometimes) … the gym (gymnasium)

… the indoor (covered) court … the outdoor multiuse court

… a goal … a basket … wall bars

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… a (physical education) bench … a landing mat (thick) … a blackboard … a mat (thin) (… or a hiteboard)

… (gymnastic) hoops … cones … balls

…

soft balls … 2 – 3 kgs. medicine balls … ropes

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MOVEMENTS AND ACTIONS IN P.E.

run

jump

run…

forwards...

… backwards

run with knees up

run with heels up

(kick heels up)

run with big

steps (strides)

do side-steps (run

side-ways) do crossover-steps

move your arms around in a circle

(make windmills)

bend your arm

extend your arm

roll your wrist in a circle (make

circles with your wrist)

stand with legs together

Physical Education I.E.S. Foramontanos

bend from your waist

Hold your right foot with your

left hand

Kneel

get down on your hands and knees

(go down on all fours)

lie on your back

lie on your

stomach

lie on your right

side

sit ups

Squats

press ups

skip (jump rope)

pass the ball (throw the ball)

catch the ball

dribble the ball

take a shot at the basket

shoot at the goal

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ATHLETICS

Athletics is an old sport, and one of the most importants sports In Olimpic

Games. There are many events or disciplines in Athletics or Track and

Field, another way to call it.

In this course, we are going to learn about Jumping and Throwing events. In

this picture you can see an Athletics Track.

THROWING EVENTS

DISCUS THROW

HAMMER THROW JAVELIN THROW SHOT PUT

DISCUS THROW; in which a heavy disc is

thrown, after doing 2 or 3 turns

SHOT PUT; in which you throw a heavy metal ball as far as

possible. In this event you can choose between throw with turns

or not, always from a circle zone. The ball’s height is 7 kg for

men and 4 kg for women, aprox.

HAMMER THROW; in this event you

Throw a metal ball attached to a wire,

and you always have to turn.

JAVELIN THROW, in which you throw a spear after running

some metres, finishing with cross-steps, to a predetermined

area.

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JUMPING EVENTS

HIGH JUMP

POLE VAULT LONG JUMP TRIPLE JUMP

HIGH JUMP; is an event in which you have to jump over a horizontal bar

placed and measured with an specific heights, trying not to contact with

the bar. Javier Sotomayor is the current men´s record holder with a

jump of 2.45 metres. Ruth Beitia is the best Spanish jumper, born in

Santander, and fifth of the last Olimpic Games in Beijing.

POLE VAULT; is the only event in which you have to

use something to jump, a long and flexible pole to jump

over a bar. Yelena Isinbaeva is the current’s women`s

record with a jump of 5.06 metres.

LONG JUMP; is a discipline in which you jump as far

as possible, after running quickly, trying not to step on

the line. The world record is 8.95 metres.

TRIPLE JUMP; in which you have to do 3 jumps, to fall as far as posible

too

VOCABULARY 3

ATHLETICS

DISCUS THROW Lanzamiento de Disco TURNS Giros

SHOT PUT Lanzamiento de Peso WIRE Alambre

HAMMER THROW Lanzamiento de Martillo SPEAR Lanza

JAVELIN THROW Lanzamiento de Javalina TO STEP ON Pisar

HIGH JUMP Salto de Altura CURRENT Actual

POLE VAULT Salto con Pértiga POLE Pertiga

LONG JUMP Salto de Longitud HOLDER Poseedor

TRIPLE JUMP Triple Salto HEIGHT Altura

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VOLLEYBALL

Volleyball is a sport played by two teams on a playing court divided by a net.

-The object of the game is to send the ball over the net in order to fall on

the opponent's court.

-The team has three hits for returning the ball (in addition to the block

contact). The ball is put in play with a service: hit by the server over the

net to the opponents.

-The rally continues until the ball is fallen on the playing court, goes "out"

or a team fails to return it properly. In Volleyball, the team winning a rally

scores a point (Rally Point System).

-When the receiving team wins a rally, it gains a point and the right to

serve, and its players rotate one position clockwise.

SOME BASIC RULES (Revision) The winner of the match is the team which wins 3

sets.

The first four sets are played to 25 points, and

the 5th set if needed is played to 15 points. For

all sets a 2 point advantage is required, with no

cap.

Maximum of three hits per play

A player can’t touch the net while the ball is in play.

A ball touching a line is good.

Player can not hit the ball twice.

TECHNIQUE There are 4 basic technique elements;

FINGER PASS

FOREARM PASS

Look at the position of the hands!

Look at the position of the hands and the knees!

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SPIKE and BLOCK SERVICE

HOW TO PLAY VOLLEYBALL-Some Strategical Advices In first pass you have to receive the ball, passing the ball to the setter.

To receive the ball you should to be with knees bends and paying

attention. Players usually use the forearm pass.

The second pass is very important the precision, and you should use the

finger pass.The player who do this pass is called Setter.

In the last pass the object is to send the

ball over the net in order to fall on the

opponent's court. The player who do this

pass is the Spyker.

Don´t be totally static playing volleyball,

you have to be and move quickly!

VOCABULARY 4

VOLLEYBALL

SERVER Sacador / Jugador que saca FINGER PASS Pase de Dedos

SETTER Colocador FOREARM PASS Pase de Antebrezos

SPYKER Rematador SERVICE Saque

COURT Pista SPYKE Remate

NET Red BLOCK Blocaje

RALLY Punto UNDERHAND Ser Saque de mano baja

HITS Toques / Golpeos OVERHAND Ser Saque de mano alta

TO ROTATE Rotar CLOCKWISE Sentido de las agujas

del reloj TO RECEIVE Recibir

Overhand Service Underhand Service

SERVER SPYKERS

S

SETTER

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FLEXIBILITY

Flexibility is the range of movement at a joint. Good flexibility helps in

most sports. This physical ability is related to the locomotor system with

its 3 basic elements; Bones, Joints and Muscles.

In some sports like Gymnastics or Hurdless flexibility

is very important. In most sports good flexibility helps

to have a good, correct technique.

There are two types of Training Systems;

STATIC STRETCHING, in which you have to keep a position at least

10-15 seconds. It may be Active, doing by yourself, or Passive, doing

it with a partner who helps you to do the stretching exercise.

DYNAMIC FLEXIBILITY, in which you have to move a

joint progressively as much as possible, doing 5-10 reps

with each joint.

TRAINING ADVICE

In Active Stretching

You do the work.

Stay relaxed and breathe calmly.

Don´t “bounce” into a stretch. This can tear muscle fibers.

In Passive Stretching

A partner does the work.

You relax completely.

If you feel pain, tell your partner immediately.

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WARM UP VIDEO Complete this activity, after watching The Warm Up Video twice on the

blog, writing some explanations.

IT MUST BE AT LEAST 15 MINUTES

PROGRESSIVE AND LOW MEDIUM INTENSITY (130-150 BPM)

CARDIOVASCULAR PART

2-3 MINUTES RUNNING IN A STEADY RHYTHM

JOINT MOBILITY

ANKLE ROTATIONS

VOCABULARY 5

FLEXIBILITY Training System Sistema de Entrenamiento

Muscle Fibers Fibras Musculares

To Bounce* Botar /* “Rebotar

To Tear Rasgar / Romper

Static Stretching Estiramientos Estáticos

Dynamic Flexibility Flexibilidad Dinámica