THE END

How to start writing this, this is my last entry in this blog. It is a very special entry for me, because I'm not going to write more in this blog. Write on the blog, is a thing I like doing because here is easier do homeworks, post projects and help other prople. Yes, I put help other people because I think, that one of the most important porpose in the day of someone will be to help somebody that day. This is a little bit sad, because think I'm not going to write more here, I like my blog, because when I grow up I can see my projects, how I write and how I was. This blog has been like my "diary" for this 3 years. I have learnt a lot during this 3 years, my speaking has improved a lot because of the travel to Ireland, now, I can speak fluently and better English, now I feel like when I speak Spanish. I would like speak English like my mother tongue. To finish, just say that how all the people say, all of the things have to finish someday, and today, is the day when I finished this blog; goodbye and smile every single day.

Last Self-Assessment

Whan can you do now?

I think that now, I can understand English easier than at the beggining and now I feel more comfortable speaking English

Your blog-portfolio

It has been a very good and incredible experience to use this blog, when I was at second I had never thought that use this blog was a good idea, but now, I like posting here because my projects can be seen by more people and when I grow up I can see my old jobs

Your skills: Reading, writing, listening, speaking, projects...

One think, I like the most of ilingual section, is the amount of projets we do. I think that every project helps us for improve. My skills have improved a lot, first, I wasn't very good at listening and know I like doing listening.
I think the blog, is one of the better things of the bilingual section too.
And for end, this self assessment, said that my reading has improved too thanks to the reading books we read in class

Future

Here, I posted you someone images that exlplains all the futures, we have learnt this term, and its uses

3rd Term Vocabulary

Unit 5: 

• Etiquette: The set of rules or customs that controlaccepted behaviour in particular social groups or social situations
• Netiquette: The set of rules about behaviour that is acceptable on the Internet
• Diplomacy: The management of relationships between countries

Unit 7:

• Commuters: Someone who regularly travels between work and home
• Double-decker: A bus with two levels
• Rush hour: The busy part of the day when towns and cities are crowded, either in the morning when people are travelling to work, or in the evening when people are travelling home
• Traffic jam: A large number of vehicles close together and unable to move or moving very slowly
• Come across: To meet someone unexpectedly
• Take off: When a plane starts flying
• See off: To say goodbye to someone who is leaving the town

Reported Speech

Here, I put you and image that explain very well the reported speech we had learnt in class

P.E. WORK

                                 Here is my perfect diet, according to my necessary kilocalories.

This isn't my normal diet, my normal diet hasn't got the necessary kilocalories for my body. It is below the kilocalories I need, I need 2153,4 kilocalories and my diet apports me 1743,55 kilocalories.

My normal diet is:

BREAKFAST

-       Full - cream milk (1 cup) *200 ml.           Calories: 158

-              Cereals “All Bran” *100 grs.              Calories: 233

LUNCH

-             Cookies “Oreo” *50 grs.                       Calories: 191

-          Sandwich :                                                                  

-       Bread   *two slices                              Calories: 128          

-           Mortadela *25 grs.                                Calories: 77,25

MEAL

-      Raviolis *100 grs.                                   Calories: 311

-         1 turkey breast *50 grs.                       Calories: 41

-                Yoghurt                                           Calories: 89

-         Water                                                     - - - - - - -      

          AFTERNOON SNACK

-                              Baguette  *50 grs.              Calories: 129

-        Melted cheese (1 loncha) *16,70 grs. Calories: 44

-                         Ham (York) *25 grs.               Calories: 30

        DINNER

-     Hamburger bread    *55 grs.                 Calories: 144

- Chicken Hamburger *110 grs.               Calories: 168,3

-         Water                                                           - - - - - -

TOTAL CALORIES: 1743,55 Kcal   * I consume fewer calories than my body needs

                  This project has help me, because now, I know that I have to eat more calories to have a perfect diet.

                  Before this project I believe that my diet was perfect, but now, I realize that it isn't perfect, I need to eat more 

                  pieces of fruit and less snacks. Maybe, after dinner I can eat one piece of fruit more and for lunch another 

                  piece of fruit, instead of a yoghurt.

                  Or maybe, I can try to eat my "perfect" diet, not all days, but unless twice a week.

                  Finally, I think that this project, has been a very interesting project because I have learnt the calories and the 

                  nutritional value of each aliment, now I know the aliments I have to eat and the aliments I "can't" eat.

SELF-ASSESSMENT

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

I know how to do a database thanks of TIC, and I know new phrasal verbs that I didn't know last year.

What did I like most?

I liked that after a few years, we can go to Ireland and that I have more vocabulary than the other years; vocabulary in relation with TIC, P.E. and also English!!

What did I do well?

I think I did well in grammar, and I think that I have improve in listening and writing.

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, I see series in English and sometimes, I help my father to study 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 about Ireland (Molly Malone...), and about the tonguetwisters in America.

VOCABULARY UNIT 4

Calm down: To stop feeling upset, angry...
Chill out: To relax completely.
Face up to: Accept that a problem exists.
Cut down: Reduce the amount you use something.
Cheer up: Become or make someone feel happier
Slow down: To be less active and relax more

P.E. WORK

1. Explain in detail the aerobic and anaerobic metabolism and comment on the differences between them.

1. Our body use two types of metabolism during exercise to provide the fuel needed for our muscles.

• Anaerobic metabolism: Anaerobic respiration is the creation of energy through the combustion of carbohydrates in the absence of oxygen. Also produces energy and uses glucose, but it produces less energy and does not require oxygen. This is useful in tissues which have a high energy demand such as in working muscles, in which there is not enough oxygen to produce all the energy needed by using aerobic respiration alone. Anaerobic respiration takes place in the cell cytoplasm and produces lactic acid.  Anaerobic metabolism occurs when our lungs can't put enough oxygen into the bloodstream to keep up with the demands of your muscles for energy. Generally, this occurs only for short bursts of activity, such as when you do a sprint . When there isn't enough oxygen in the bloodstream, glucose can't be fully broken down to carbon dioxide and water. Instead, lactic acid is produced.

• Aerobic metabolism: Is the way your body creates energy through the combustion of carbohydrates and fats in the presence of oxygen. Combustion means burning, which is why this is called burning sugars, fats... for energy. Exercises that use aerobic metabolism, are for example, walking, running... aerobic metabolism fuels most of the energy needed for long duration activity. It uses oxygen to convert nutrients (carbohydrates, fats, and protein) to ATP. This system is a bit slower than the anaerobic systems because it relies on the circulatory system to transport oxygen to the working muscles before it creates ATP. Aerobic metabolism is used primarily during endurance exercise, which is generally less intense and can continue for long periods of time.                                                                    As exercise begins, ATP is produced via anaerobic metabolism. With an increase in breathing and heart rate, there is more oxygen available and aerobic metabolism begins and continues until the lactate threshold is reached. If this level is surpassed, the body can't deliver oxygen quickly enough to generate ATP and anaerobic metabolism kicks in again. Since this system is short-lived and lactic acid levels rise, the intensity can't be sustained and the athlete will need to decrease intensity to remove lactic acid build-up.​

• DIFFERENCES: The key difference between the two is that aerobic metabolism occurs in the presence of oxygen, while anaerobic metabolism doesn't. Anaerobic metabolism is not as efficient as aerobic metabolism. A molecule of glucose can only produced 3 ATP molecules under anaerobic metabolism, while it produces 39 with aerobic metabolism. ATP is what fuels the muscles.                                                                                                                                     Anaerobic metabolism can only use glucose and glycogen, while aerobic metabolism can also break down fats and protein. Intense bouts of exercise in the anaerobic zone and exercises with a heart rate over 85, will result in using anaerobic metabolism to fuel the muscles. Other differences are:

• - Anaerobic metabolism cannot continue indefinitely. In contrast, aerobic metabolism can continue forever, only under theoretical conditions.
• - Carbohydrate, fat, and proteins are used as sources of aerobic metabolism while only carbohydrate is involved for anaerobic metabolism.
• - Aerobic metabolism involves low to moderate intensity activities, whereas anaerobic metabolism involves only high intensity activities.
• - Anaerobic metabolism takes place in the cytoplasm of cells while aerobic metabolism occurs in mitochondria.
• - Aerobic metabolism produces more energy than anaerobic metabolism
• - Aerobic metabolisms contribute more (around 90%) for the supply of energy while anaerobic metabolism contributes less.
• - End product of anaerobic metabolism is lactic acid while that of aerobic metabolism is carbon dioxide and water.

VOCABULARY OF THE READING BOOK

Spoilt: A child who is allowed to do everything he wants
Spanking: An act or instance of striking a person repeatedly on the buttocks with the open hand
Fits: To have a sudden attack of uncontrolled movements
Gasped: To breathe loudly and with difficulty
Spluttered: To talk rapidly and unclearly
Pendant: A piece of jewerelly worn around the neck
To harm: To cause injury or damage
Insanity: The condition of being seriously mentally ill
Gallows: A wooden structure used usually in the past, to hang criminals
Maid: A woman who works as a servant
To fire: To remove someone for his job
Saddles: A leather seat on a horse

VOCABULARY UNIT 3

Chemical: A substance produced by or used in chemistry
Innovative: using new methods or ideas
High - tech: To use the most advanced and developed machines and methods
Sustainable: Something able to continue over a period
Wireless: To use a system of radio signals rather than wires to connect computers, mobiles phones, etc to each other
Boost: To improve or increase something
Release: To allow a substance to flow out from somewhere

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