WARM-UP {Flexibility}

  I want to show you a warm-up we did in class which is to practise flexibility. It has some exercises like:
      - You sit down and keep your legs together. Now you have to touch your toes with the tips of your fingers twice for 30 seconds. Between each time, you should relax about 10 seconds and the second time should be harder than the first one.

      - You can also do the exercise above, but with only one leg.

      - Another one is keeping your leg behind or in front of you with an arm for 30 seconds and after a break of 10 seconds, do it again harder for 30 seconds.

      - In this exercise, you should lie down on the ground and rise up your leg until your knee touch your chin. You have to keep that posture for about 20 seconds and change your leg.

      - Finally, other one would be sitting on the ground like "Indians" and take down your knees the most you can for 30 seconds, then you relax and you repeat the exercise harder.

  All this exercises are to improve your coordination, prevent injuries and avoid back pains.

BASKETBALL

      We have started playing basketball in our physical education classes. It is one of my favourites! This is the second most famous sport in Spain and it is represented by an orange ball and a hoop that goes to the sky (the players too;). Some information of this sport is:

a. THE BASKETBALL HOOP: it is the orange part, the white one is called the backboard and the part underneath the hoop is the net. A photo:

b. MOVEMENTS: there are a lot of different techniques in Basketball, so here you've got some ones:
    - Shooting:

  - Dribbling: this is moving forward with the ball basically:

  - Stealing the ball: you have to steal the ball to a oposite player:

TRX TRAINING

      A very good idea to train with almost all your muscles is TRX equipment. Here you've got a photo:

Our teacher shows us 3 different kinds of exercises and we had to repeat each one almost 10 times:

1. HANGING BICEP CURL
You've got to hold the handles, hang with your arms extended and place your feet on the floor. Then pull and push your body with help of your arms and wrists. Make sure your body touch your shoulders for 10 times. For exemple:

2. SQUATS
Now you have to hold the handles again and do the exercise using both legs or using only one. Your glutes, calves and quadriceps should touch each other on this exerrcise.

3. CRUNCHES
In the last one, place your hands on the floor in front of you and your feet in the straps. You must keep your back straight, and then put your feet towards until your knees touch your pectorals. There are two ways to do it: first you can do it like I said before but then, you also can do a press-up.

ROTATING ROUTE AND EXERCISES

       This one is a very good exercise to practise your stregth and resistance. You have to do a continuous work, running and doing different kinds of exercise. To show you how you should do it, here you've got some photos that I took:

PHYSICAL CONDITION II

         This is the second part of "Physical Condition" and I'm going to talk about five basic test which are not antropometrical ones. They are:

- ABDOMINAL CURL: it is a physical activity wich tones up the abdominal muscles. You have to do as abdominals as you can in a certain period of time.

- JUMP: it is a physical test in wich you have to jump forward and do the largest distance you can, with help of a meter.

- DEEP FLEXION OF THE BODY: you have to bow with your feet supported on a bench and push an object with your hands, with help of a meter on the bench that will measure your size. This test is used to determinate your flexibility.

- 4 X 10 M: this test shows your speed and agility. You have to run as fast as you can from a line on the ground to a parallel one. There are 10 metres between them, so you have to do four times 10 metres, and find out how much time you've take.

- COURSE NAVETTE: it is a test in wich you have to run 20 metres progressively from a line on the ground to another one as many times as you can. YOur teacher will put a sound that tells you when you have to run and when to stop, so it will help you. This test measures your aerobic capacity.

 
    When you finish all the different tests, you only have to do the average and... You'll have your ohysical condition done! :)

PHYSICAL CONDITION I

        The first thing you have to do when you start a school year, is doing a sumary of your physical condition, because it shows you how your body is and what kind of body you have.
      But...What does this sumary contain? Well, it has your marks of different tests and exercises. What kind of tests and exercises? Ok, I'm going to explain the Anthropometric data, which is the fisrt step of your physical summary:

Anthropometric data
      These are a set of sizes of different tests:
- Height: how tall you are, using a metre.
- Weight: how many kilograms you weigh.
- IMC: BMI (Body Mass Index), it is the quotient of your weight and your height, expressed in square metres.
- ICC: WHI (Waist Hip Index), it is the quotient of your waist perimeter and your hip perimeter.
- The Ruffier Dickson test: it is a test in which you have to measure your pulsing per minute while you are motionless. Then, you have to do 30 squats in 45 seconds. When you finish, measure your pulsing again during 1 minute. With this formula, you can find the final result:

                               (P0+P1+P2) - 200/10 ----> (     +       +       ) - 200
                                                                                         10

This information is from the 25th September to the 6th October, 2017.

FIRST ENTRY

    This is the first entry of my Sport Blog and I'm going to write about the topics I said in the description above.
   This blog will be full of all I can say about sport. The word "sport" is complicated because it includes a lot of activities, games, many ways to do a warm-up, movements, physical tests and much more.
   So I will separate the different topics of sport and I will describe each one the best I can explain in English. Yes, this is an English Blog of sport. I hope I can give you a positive view of all the topics about the sport that I'll put here. And I hope that you leave excited and full of energy from here! :)