UNIT 1 The Human Body and Physical Fitness

UNIT 1- THE HUMAN BODY and PHYSICAL FITNESS

1.1. THE HUMAN BODY

Let´s learn some vocabulary for you to understand better the exercises we practice at the gym. Here you have the main muscles and joints:

joints

musculos

1.2. PHYSICAL FITNESS

The basic physical attributes (stamina, strength, speed and flexibility) make simple movements possible. As a person grows, these attributes also develop, and little by little the person has more stamina and becomes faster and stronger.

Doing regular physical exercise and sports helps to develop these attributes even further and this is beneficial for everyday life and for playing sports.

  • Stamina is the body ability to do physical exercise for an extended period of time.
  • Speed is the ability to complete one or several movements in the shortest time possible.
  • Strength is the body´s ability to oppose or overcome a resistance.
  • Flexibility is the ability to perform movements with the greatest range of motion possible.

To be in a good physical shape you need to work out all the physical attributes. Doing some type of physical activity has a lot of advantages:

  • Feeling better (sense of well-being, satisfaction, improved personal image)
  • Assimilating values (self-control, ability to overcome problems, cooperation, enjoyment, integration, responsibility, socializing…)
  • Improved performance of the circulatory, locomotor, respiratory, digestive and nervous systems.
  • Reduced risk of contracting coronary diseases.
  • Prevention of osteoporosis, high blood pressure, diabetes, constipation.
  • Stress and anxiety control
  • Avoid obesity
  • Delayed ageing
  • Better intellectual performance
  • Better health and quality life

And now is the time to know if we are in a good physical shape.

Each of you will explain a physical fitness test in class, then you will practice all of them and you will record your results on a control sheet and finally you will analyze your grades and make an essay about it.

Those are the test you will do:

Lower Body Strength Test

“Standing Long Jump”

·       Feet together

·       Standing start

·       Feet at shoulder length apart

·       Measure the distance from the line to the back of the heel. This is the distance jumped.
standing-long-jump

Upper Body Strength Test

“Medicine Ball Throw”

·     Lean back a little to add momentum to your throw, but do not lean too much.

·     Throw with the weight of all your upper body. Do not just use your arms.

medicine-ball-throw

Core Strength Test

“Crunches in 30 seconds”

·    Cross your arms over your chest

·    Lift your legs at a perpendicular angle to the floor. Your knees should be directly over your hips.

·    Do not lift your torso more than halfway off the floor

·    Don’t strain your neck. Keep your neck aligned with y our spine.

crunches-in-30-seconds

Stamina test

“Course Navette”

·      Mark 20m length on the floor

·      You will hear beeps from the speaker that marks when you have to start running to the other side.

·      You must reach the other side before the next beep sounds.

·      Each minute you complete a level and it will decrease the time between beeps, so you will need to run faster.

course-navette

Speed test

“50m”

·    You have to cover a 50 m distance in the minimum time possible

50-m

Flexibility test

“Sit and reach”

·  Sitting on the floor with legs stretched.

·  The soles of the feet are placed flat against the box.

·  Both knees should be locked and pressed flat to the floor

·  With the palms facing downwards, the subject reaches forward along the measuring line as far as possible.

·  Ensure that the hands remain at the same level.

sit-and-reach

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