SELF-ASSESSMENT

What can I do that I couldn't do before?

I can use some new softwares thanks to TIC, for example, sway...

What did I like most?

I liked that after a few years, we can go to Ireland and also the games do in P.E.

What did I do well?

I think I did well in grammar, at the beginning, I think that grammar was very difficult but no, I realise that I can do it

What did I do in English outside the class?

Outside English's classes I listen to a lot of English music, it's my favourite type of music! And also I help my brother with English

What do I need to improve?

I think I have to improve in translation and a little bit in vocabulary

What did I learn about culture?

I learned a lot of culture thanks of the texts we read in class, for example, about bullying

VOCABULARY UNIT 2

Charge: To ask an amount of money for something, especially a service or activity
Broadcast: To send out a programe on television or radio
Refund: An amount of money that is given back to you, especially because you are not happy with a product or service that you have bought 
Promote: To encourage people to like, buy, use, do or support something
Advertise: To make something known generally or in public, especially in order to sell it
Supplier: A company, person, etc that provides things that people want or need, especially over a long period of time
Filthy: Extremely dirty
Gorgeous: Extremely good looking

Physical Condition

TASK 1

   1. What is the FNP? Explain all its phases and give an example for the quadriceps and another for harmstrings.

   1. FNP refers to a set of proprioceptive neuromuscular facilitation (PNF) techniques. They are therapeutic methods carried out in order to obtain specific responses of the neuromuscular system from the stimulation of the organic proprioceptors.

                                                  PHASES:

For this phases you need a partner 

• 1^st: Passive stretching: You have to stretch the muscle of your partner, the muscle has to be at the limit of the tension (20 seconds)
• 2^nd: Isometric stretch: You have to contract the muscle, your parter has to block the movement (8 seconds)
• 3^rd: Relax: In this phase you have to relax the muscle of your partner, for 5 seconds
• 4^th: Passive stretching again: In this phases you have to repeat the first phase, but now,  you should feel more flexibility.

 Quadriceps: The person who is stretching must be against the wall, the partner has to take the leg and lift it slowly with the hip stuck to the ground, do this for 20 seconds, then, the parter has to do strength and you have to block the movement, this for 8 seconds, later, rest for 5 seconds, and repeat the first phase.

Harmstrings: One person of the couple has to be sitted on the floor like in the image. The other person of the couple has to push him from the back, do this for 20 seconds, then the partner has to do strength, and the person in the floor has to blocked this movement, later, rest for 5 seconds, and repeat the first phase.

        2. Explain the General Syndrome of Adaptation and all its phases. Give an example.

         2. GAS is the three-stage process that describes the physiological changes the body goes through when under stress.

PHASES:

1.   Alarm reaction stage:

  The alarm reaction stage refers to the initial symptoms the body experiences when under stress. You may be familiar with the “fight-or-flight” response, which is a physiological response to stress. This natural reaction prepares you to either flee or protect yourself in dangerous situations. Your heart rate increases, your adrenal gland releases cortisol (a stress hormone), and you receive a boost of adrenaline, which increases energy. 

    EXAMPLE: If you are sleeping at night and you heard one sound, you can go and see what is it (fight) or stay in your bed frightened (flight)

2.   Resistance stage:

   After the initial shock of a stressful event and having a fight-or-flight response, the body begins to repair itself. It releases a lower amount of cortisol, and your heart rate and blood pressure begin to normalize. Although your body enters this recovery phase, it remains on high alert for a while. If you overcome stress and the situation is no longer an issue, your body continues to repair itself until your hormone levels, heart rate, and blood pressure reach a pre-stress state. 

     EXAMPLE: Frustration, poor concentration

3.  Exhaustion stage:

              This stage is the result of prolonged or chronic stress. Struggling with                       stress for long periods can drain your physical, emotional, and mental                     resources to the point where your body no longer has strength to fight                     stress. You may give up or feel your situation is hopeless. 

               EXAMPLE: Fatigue, burnout

           3. Explain the Threshold Law by Arnold Schultz. Illustrate with an example.

           3. This theory starts from the existence of a threshold or a minimum estimate necessary for some modification, improvement or adaptation to occur in the organism. This is a very personal issue. There is also a maximum tolerance or point from which only fatigate and overtraining occurs. According to this law, adptation takes place as a consequence of physical efforts proposed in a consistent and adequate manner so that the organism assimilates them progressively. In the training we can find: 
1. Stimulus below the threshold or f excessively low intensity: They don't have consequences on the training
2. Effects above the threshold

EXAMPLE: an example can be running 15 minutes two or three days a week.

         4. What is the training load and what are its components? Explain them and give an example of each component.

   4.Training load is a textual feedback on the strenuousness of a single training session. Training load calculation is based on the consumption of critical energy sources (carbohydrates and proteins) during exercise.

COMPONENTS:

• The intensity: When talking about intensity, we refer to the qualitative aspects (quality) of the load, which results from:

          The number of repetitions

          The speed of execution

          The complexity of the exercise

          The duration of the breaks.

          EXAMPLE:   

• The volume: The total amount of activity performed in the training.

          EXAMPLE: The time you have worked in a day.

• The dynamics of the charges: Rhythmic succession with ondulatory character, the reduction of parameters and the increase of others. these parameters, volume and intensity, will only be possible to increase them at the same time up to a particular degree. 

• The duration: Time during which the training stimulus has an effect on the organism.

           EXAMPLE: 1 hour, 2 hours of work. 

• The recuperation: Period that we let between stimulus and stimulus for the body to rest, either in the session or between sessions.

           EXAMPLE: 2 minutes, 30 seconds. 

• The density: Frequency with which the athlete receives stimuli per unit of time

           EXAMPLE: Reduce the tiredness completely

• The repetitions: Number of times that produces an stimulation in each session.

          EXAMPLE: 1 serie, 2 series.

      5. Explain the principles of training according to the classification of Oliver (1985) and Zintl (1991)

         5. Classification of the fundamental principles of training according to Oliver

• Related to the training stimulus: 

              1. Variety
              2. Continuity                                                                                                                3. Progression

• Related to the systems to which the training stimulus is directed:

             4. Specificity
             5. Multilaterality
             6. Specialization

• Related to the response to the stimulus:

             7. Individualization

        5. Classification of the fundamental principles of training according to Zintl

• Initiate the adaptation:

            1. Effective stimulation of the load

            2. Progressive increase of the load 

            3. Variety of the load

• Guarantee the adaptation:

            4. Optimum relationship between load and recovery

            5. Repetition and continuity

            6. Periodization

• Control the adaptation:

           7. Individualization

           8. Progressive specialization

           9. Alternation