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