Developing orientation

Whenever you arrive at a new place, you feel disoriented, but as you come to know it, you learn to manage it better.

The basis of ORIENTATION GAMES lies in knowing at all times where we are and where we want to go to.

There are three basic elements we have to learn:

1) to interpret a map

2) to handle a compass

3) the correct orientation at all times of the map on the terrain

ORIENTATION RACES involve finding, with the aid of a map and a compass, control posts or MARKERS indicated on the ground and previously indicated on the map.

THE MAP: it is a scale representation of an area (land, city, building) in which the Orientation Race will take place.

MARKERS: These are the signs, stickers or objects at different points of the terrain that are the points or controls to find.

DIRECTION: the orientation we must follow to reach a determined point, control or marker.

COMPASS: it consists of a small magnetized needle that always points north. In Orienteering, it is commonly used to determine: a direction, move while maintaining the right direction and orient the map.

Play and learn: Place two benches or tables, a hoop and two posts the same as in the drawing or diagram. Then compete with your class-mates to try and memorize any of the 20 routes in under a minute and follow it on the ground without looking at the map. Who is able to do the most routes from memory without making a mistake?

Bibliography: Marqués Escámez, J.L., Asensio García, M., Gutiérrez Hidalgo, F., López Mora, A. and Samper Márquez, M. (2014). Physical education in the classroom 5. Student's Notebook. Badalona: Editorial Paidotribo.

Sitting Volleyball

Swimming without hands

Actividad UDI 2: Las cualidades y capacidades físicas básicas

Capacidades y Cualidades físicas

Nuestro cuerpo es capaz de realizar una gran cantidad de movimientos. Desde muy pequeño has ido experimentando nuevas formas de moverte y has perfeccionado poco a poco habilidades como: gatear, rodar, girar, andar, correr, saltar, trepar, lanzar, etc. Pero para mejorar esas habilidades es necesario poseer unas buenas CAPACIDADES Y CUALIDADES FÍSICAS, como son: la fuerza, la flexibilidad, la resistencia, la velocidad, el equilibrio, la coordinación o la agilidad.

Muchas personas han desarrollado esas capacidades y cualidades de una forma especial y son motivo de nuestra admiración. Piensa en los personajes de circo, las chicas de gimnasia rítmica, los atletas y tantos otros. Ten en cuenta que todas estas capacidades y cualidades se pueden mejorar practicando ejercicio de forma habitual y adecuadamente.

Desarrollo de las cualidades físicas básicas

Capacidades Físicas Básicas

Capacidades Físicas

CFB: La velocidad

Improving our Stamina (endurance)

Types of stamina

When we are exercising hard, our body needs more oxygen than usual. This extra amount of oxygen will depend on the intensity and the length of time we are exercising.

We know that our stamina is our body's capacity to respond to strenuous activities. Depending on the amount of oxygen it needs, our body reacts with two different kinds of stamina:

- Aerobic stamina: When we are exercising normally and our body can give us all the oxygen our muscles need to move about.

- Anaerobic stamina: When we have to make an extra effort and our body cannot send all the oxygen that our muscles need fast enough. 

We owe our body oxygen

When we force our body too long, we use too much energy and don´t have enough energy to replace it. This make our heart beat faster and we get breathless. Sometimes, we carry on exercising and use the energy our body has stored. Sometimes, we carry on exercising and use the energy our body has stored. This means that we owe our body oxygen and it takes time to recuperate what we have last. If you want to improve your stamina, play with a skipping rope. 

Improving our Speed

Types of speed

We all move at different speeds when we walk, run or make gestures:

1) Walking or running speed. This is the time it takes us to go from one place to another in the shortest time possible and where we can see four different phases:

- The reaction phase, which is the time it takes us to start moving.

- The acceleration phase, which is when we start moving faster.

- The maximum speed phase, when we are walking or running as fast as we can.

- The maintenance phase, which is the time we can keep up our maximum speed.

2) Reaction speed. Is the time it takes us to react when our senses capture an external stimulus and the following occurs:

- Our senses and nervous system react to the stimulus.

- We analyze and react to the stimulus in a short period of time.

- The nervous system sends an order to the muscles to make the movement we want to make.

- We carry out the movements we want to make.

Developing Strength

Our strength is one of our physical capacities

When we have strength, it means that we are strong. In all the many different activities we do in life, we use our muscular strength all the time, for example, when we:

- Stand upright and the strength of our back muscles holds our chest bones in an upright position.

- Drive our body forward when we take part in races, jumping or throwing activities.

- Compete against obstacles or external forces, for example, when we swim, climb mountains or run against the wind.

We can be stronger than we are

Many different factors such as the climate, our diet, the way we train, our heart, our age and whether we are male or female play an important part in the way we develop our strength. In Physical Education there are a lot of activities that can make us stronger, for example, pulling and pushing, transporting objects, climbing and throwing. If you want to be stronger, you can play the "Wheelbarrow Race" or the "Piggyback Race".

Developing Flexibility

Our flexibility is in our joints

A joint is where two ore more bones connect. We have joints in our head, in our neck, shoulders, spinal column, elbows, wrists, hips, knees, ankles and in our toes and fingers.

We have three kinds of joints in our body:

- Fixed joints, which do not permit any kind of movement. Our skull bones are connected by a fixed joint.

- Semi-mobile joints, which permit some movements. Our vertebrae are connected by semi-mobile joints.

- Mobile joints, which permit a large variety of movements. The elbow, knee, hip and ankles are mobile joints.

When we exercise and warm up to make our body more flexible we prepare our joints for the activities we are going to do. Some of the movements we can make are, for example, bending, stretching, separating, approaching and rotating.

Developing Physical capacities

Because we sit down for long hours at school and at home, we very often do not get enough exercise and this is not beneficial to our development. For this reason, it is important to exercise daily and improve our physical capacities.

1) To keep our body flexible we have to:

- Exercise our joints softly

- Practise active exercises to improve our flexibility

- Practise different passive exercises with our classmates to improve our flexibility

2) To develop our strength we have to:

- Practise pulling and pushing activities

- Practise pushups and stretcching

- Practise throwing objects

3) We can improve our speed by doing our exercise a little faster each day

4) We can build up our stamina by running short races making them longer in time and distance each day

The Sid Shuffle - Ice Age: Continental Drift

Food Consumption & Energy Expenditure's Chart

Tabla de Calorías por Grupo de alimentos

Counting Calories in Kids' Meals

How to calculate my energy expenditure ?

Calories Burning Chart per various Physical Activities
Exercise	Calories/hour (Approx.)
Sleeping	55
Eating	85
Sitting	85
Standing	100
Driving	110
Computer work or Doing Homework	140
Golfing	180
Dancing	260
Walking (5km/h)	250
Table Tennis	290
Tennis	350
Skating	420
Aerobics	450
Bicycling (moderate)	450
Jogging (8km/h)	500
Swimming (active)	500
Hiking	500
Rowing	550
Squash	650
Skipping with rope	700
Running	700
Football	476
Volleyball	204
Handball	476
Basketball	340
Martial Arts	612
Horseback riding	102
Gymnastics	204
Frisbee playing	136
Dodge Ball, Hopscotch	272
Badminton, Catch Ball	238

If you don't find your activity in this chart, check it on this link.

Interesante Manual de Nutrición - Lectura recomendada

Relación de Árbitros de Fútbol Autorizados

Los siguientes alumnos/as, que son los que han aprobado el examen, van a recibir su correspondiente Carné de Árbitro de Fútbol:

5ºA:

Alejandro E.M.

5ºB:

José Antonio P.D.
Darío M.M.
Darío G.D.
Sergio V.M.
Raúl G.K.

5ºC:

Carmen P.G.
Ahmed A.A.
Ye Wang Z.
Samuel T.V.
Javier M.M.
Hugo J.P.M.
Gonzalo V.D.
Gonzalo M.M.

6ºB:

Adrián P.S.
Luis P.G.
José María M.R.

European Landscapes

Secuencia AICLE publicada en AGREGA 2