MY HEALTHY HABITS IN SPORT

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Hello, I am Silvia, I´m 14 years old. I am studying at the Canarias Cabrera Pinto High School(4eso).

The first topic of the year is to design our personal warm up and cool down. Some warm up that I do are: ankle rotation, knee lateral movement, hip rotation, wrist rotation...

After warming up we do some laps  (2 or 3), then we worked each articulation. While we were running we worked with some running exercises, for example skipping,strides and so on..then we streched our cuadriceps, hamstrings, abductors...Finally we did "cool down"  we did this after all the physical exercise, we walked slowly.

Autoevaluacion: I liked this activity because I learnt different excercises for streching and it was relaxing. 
I think I could have the highest mark in this activity because I did all the exercises correctly.

Time	Level and Turns	Pulsations
1 day,20minutes, first 5 minutes	Level 2 and 5 turns	116
20minutes, second 5 minutes	Level 2 and 4 turns	116
20minutes, third 5 minutes	Level 2 and 5 turns	117
20minutes, fourth 5 minutes	Level 2 and 3 turns	114
2 day,20minutes, first 5 minutes	Level 2 and 4 turns	116
20minutes, second 5 minutes	Level 2 and 6 turns	118
20minutes, third 5 minutes	Level 2 and 5 turns	117
20minutes, fourth 5 minutes	Level 2 and 3 turns	115

-In the first class of PE, the aim was to resist 20 minutes running or walking non-stop. We had to choose between 3 levels.
  - Level 1: Running slowly.
  - Level 2: Jogging.
  - Level 3: The highest intensity, you have to run changing your rythm.
Each 5 minutes, we took our pulse rate.  

-In the next class, the 19h we did the same things at the first day.
-The 24th we have done a new exercise.  This time, we can choose our rythm, and we will stop each 1 or 2 laps around the whole court. Then, we will take our pulse rate. There are 3 levels: (I did level 3)
   - Level 1: 10 laps
   - Level 2: 15 laps
   - Level 3: 20 laps

-The 27th we did some games and we ran 3 laps when each game was over .

-The 1rt, we did Fartlek. This time, we can't stop. We are also working with 3 levels:
   - Level 1: 10 laps, you can walk if it is neccesary
   - Level 2: 10 laps, but you can't walk,
   - Level 3: 15 laps.

First, you run slowly. Then you have to jump the hoops with both feet, and then you continue running. Next when you can see a mat, you have to do a somersault and the you run a sprint until the start point.

-The 3rd we have worked with different exercise, like flexions, balls, TRX... There are a circuit with 15 exercises. We practice it 20 times. This is exercises are in pairs.

-The 8th we worked with a similar circuit that we did the last day. We did some lumbars, biceps and triceps with a ball, abdominal... and we you finnish the circuit you have to run one lap and did the circuit again.
There are 3 levels:
  -  Level 1: 3 times the same circuit
  -  Level 2: 4 times
  -  Level 3: 5 times
There are in groups and my group did the level 1

-The 10th we worked with  Tabata. 

-The 15th we worked with a different method called Crossfit.
We did : Zigzag,  jump with both legs some hoops, work biceps/triceps/sits with a rod, do fleexions, abdominal and so on... 
There are 3 levels: (I did the level 2)
   - Level 1: Do 7 or 8 times the circuit
   - Level 2: Do 10 times the circuit
   - Level 3: Do 15 times the circuit

-The17th we worked with 3 different exercises:
   - Abdominals: 24
   - Long jump: 1,70 m
   - Medicine ball throw: 5 m

Autoevaluacion: I liked all the exercises that we did in the lessons because they were funny although a little bit intensive and exhausting but they were great.

-The 24th we worked with flexibility. We have to do different exercises for biceps, triceps, hamstrings... We did each exercise 5 times, and stay 15 seconds in each positions without movement.

-The 29th we continued with flexibility, but our classmates helped me to do the exercises.

TOURNAMENT ORGANIZATION

Group: 4ºA ESO

Main information:

Our proposition is a handball tournament, but with a little oddity: there will be three different teams playing against each other during each match.

As we want the whole class to take part in our tournament, we’ve arranged our classmates in 6 teams with four players each.

The aim of the match is to score more goals than anyone else, but in this way. Let’s imagine we have three teams: A, B and C. A has to score in B’s goal, B in A’s score and C...well, C scores in both goals.

The scores will be recorded this way: after playing for 5 minutes, the team with more scored goals is given 3 points, the one with less, 1 point and the middle team, 2 points. If there’s a draw between teams, both of them will receive 2 points.

Teams rotate in each round, so everyone gets to play in the advantage position (scoring in both goals)

Matches timetable:

(The team in the middle is the one to score in both goals)

• 1-2-3
• 4-5-6
• 1-3-6
• 2-4-5
• 3-6-4
• 2-1-5

Scoreboard:

• Team 1:
• Team 2:
• Team 3:
• Team 4:
• Team 5:
• Team 6:

Rules:

• The game will start with a jump involving one player from each team.
• Players are not allowed to touch or steal the ball from another player. Whatsoever, the player in possession of the ball can't be touched at all.
• There will be an area around each goal. Only the goalkeepers are allowed to enter that area.
• If an attacker enters the goal area, a goal kick will be performed.
• If a defender enters the area, a penalty kick is performed by the team in possession of the ball (if the defender’s team was in possession of the ball at the moment the fault was committed, the team that was attacking will shot)
• The field will be the soccer pitch.
• If the ball is launched out of the field, the team that had a player closer to the guy who touched  the ball last will be in possession of it.
• Chest guards will be used for identifying the players.

Teams:

• Team 1: Rogelio, Irene P., Beatriz and Javier.
• Team 2: Miguel, Yoan, Carmen and David.
• Team 3: Alberto, Álvaro, Alejandro and Irene T.
• Team 4: Lucía, Ginés, Andrea and Sonia.
• Team 5: Pablo, Carlos A., Alejandra and Claudia.
• Team 6: Salomé, Tania, Carlos P. and Guillermo.

Roles (organizing group, aka us)

• Paula B.: document translation
• Sara C.: explaining stuff
• Silvia:  explaining stuff
• Jazmín: explaining stuff
• Sara Q.: document transcript