TABLE TENNIS SOME RULES IN ENGLISH -A player wins a match when (s)he wins three games -The player wins a game when (s)he gets eleven points and his/her rival nine or less (Example; 11-9, 11-8, 11-7,…) -If the score is 10-10, the game goes to extra play until one of the players has gained a lead of 2 points. -Every player serves twice (Example; 2-0, Change of service, 3-1, Change of service) except during periods of extra play where it changes each time. - The ball has to bounce first on the server’s side, then on the opponent’s side of the table. - The player has to hold the ball in one hand and throw it in the air before hitting it. -The player has to hit the ball from behind the table.
TECHNICAL ADVICE To improve your table tennis abilities you have to know; You should not play too near the table. The ball has to cross over the net not too tall because your opponent could do and spike/smash Be careful with your service because if you fail, your opponent wins a point. Try to change the type of service. Try to move your opponent, hitting the ball to the right zone, to the left zone or to the corners of the opponent’s side You should learn the TOP SPIN TECHNIQUE (picture); it’s a forehand hit with a special effect that it’s very difficult to defend to your opponent.
Physical Education I.E.S. Fora montanos
MUSCLES
VOCABULARY 2 TABLE TENNIS RULES MATCH EFFECT CORNER OPPONENT SERVICE SPIKE NET TO HIT TO PLAY
MUSCLES
Reglas Partido Efecto Esquina Rival Saque Remate Red Golpear Jugar
BONES JOINTS MUSCLE CALF / CALVES ABDOMINALS BICEPS TRICEPS QUADRICEPS HAMSTRINGS PECTORAL
Huesos Articulación Músculo Gemelo / s Abdominales Biceps Triceps Cuadriceps Isquiotibiales Pectoral
USUAL EXPRESSIONS-P.E.RULES TIME’S UP! HOW MUCH TIME IS LEFT? OFF YOU GO COULD I GO….?
Se acabó el tiempo (fin de ejercicio) ¿Cuánto tiempo queda? Podeis iros (final de clase) ¿Puedo/Podría ir…?
Write here another words
Physical Education I.E.S. Fora montanos
ENDURANCE Endurance is one of the 4 basic phy sical abilities, with Speed, Strength and Flexibility. It is also related with health, because if you do
endurance
exercises, your heart will be bigger, so it will work better to do some exercises, sport or phy sical activities. You have to remember that when you work on endurance, the pulse has to be between 140-170 bpm, in the aerobic zone. You can Check the Pulse when you stop, putting two fingers on your neck. Here are some examples of activities to improve endurance; RUNNING BIKING SWIMMING DANCING GAMES... You can train Endurance doing exercise with the same rhythm or changing
the rhythm. For example; RUNNING, 20 minutes with 150-160 bpm RUNNING, 10 minutes, 10 seconds faster and 50 seconds slower, with 120 to 180 bpm SOME RESULTS OF IMPROVING ENDURANCE -Heart is bigger and can expulse more blood. -Oxygen goes better to the cells “The Heart is probably the most important organ in the human body. It´s like an “engine” that is working all the time, for 60,70, 80 years, and besides when it is going to fail, it will advise you” (Dr. Fuster. Famous
Spanish Cardiologist) So, we have to take care of our hearts doing aerobic exercises twice or 3 times a week, to improve our health! Physical Education I.E.S. Fora montanos
POSTURE ADVICE
Sit correctly to study, watch TV, …with your back straight
When you are going to lift something, Bend your knees and keep your back straight
You should not carry your backpack on one shoulder.
The backpack should be close to the back.
VOCABULARY 2 ENDURANCE AND POSTURE ADVICE PULSE HEART HEART BEATS HEALTH PAIN INJURY EFFORT AEROBIC ZONE TO TRAIN BACK STRAIGHT
Pulso Corazón Pulsaciones Salud Dolor Lesión Esfuerzo Zona Aeróbica Entrenar Espalda Recta
WARMING UP (Revision) LEG ARM JOINTS ANKLE KNEE WRIST ELBOW SHOULDER TO MOVE TO BEND
Pierna Brazo Articulaciónes Tobillo Rodilla Muñeca Codo Hombro Mover Doblar
USUAL EXPRESSIONS-P.E.RULES BRING YOUR BOOK PUT THE CHEWING GUM IN THE BIN DO YOUR SHOELACES UP CHANGE YOUR T-SHIRT
Traed el Libro Tira el chicle a la papelera Átate los cordones Cámbiate de camiseta
Write here another words
Physical Education I.E.S. Fora montanos
P.E. BASIC VOCABULARY … a tracksuit
… a pair of trainers (tied, of course)
… the classroom (sometimes)
… the indoor (covered) court
… a goal
… a spare t-shirt
… the gym (gymnasium)
… the outdoor multiuse court
… a basket
Physical Education I.E.S. Fora montanos
… wall bars
… a (physical education) bench
… (gymnastic) hoops
… a landing mat (thick) … a mat (thin)
… cones
… a blackboard (… or a hiteboard)
… balls
…
soft balls
… 2 – 3 kgs. medicine balls
Physical Education I.E.S. Fora montanos
… ropes
MOVEMENTS AND ACTIONS IN P.E. run
jump
run‌
run with knees up forwards...
‌ backwards
run with heels up (kick heels up)
run with big steps (strides)
do side-steps (run side-ways)
move your arms around in a circle (make windmills)
bend your arm
roll your wrist in a stand with legs circle (make together circles with your wrist)
extend your arm
Physical Education I.E.S. Fora montanos
do crossover-steps
bend from your waist
Hold your right foot with your left hand
Kneel
get down on your hands and knees (go down on all fours)
lie on your back
lie on your stomach
lie on your right side
sit ups
Squats
press ups
skip (jump rope)
pass the ball (throw the ball)
catch the ball
dribble the ball
take a shot at the shoot at the goal basket
Physical Education I.E.S. Fora montanos
ATHLETICS Athl etics is an old sport, and one of the most importants sports In Olimpic Games. There are many events or disciplines in Athletics or Track and Field, another way to call it. In this course, we are going to learn about Jumping and Throwing events. In this picture you can see an Athletics Track.
THROWING EVENTS
DISCUS THROW HAMMER THROW JAVELIN THROW SHOT PUT
DISCUS THROW; in which a heavy disc is thrown, after doing 2 or 3 turns
SHOT PUT; in which you throw a heavy metal ball as far as possible. In this event you can choose between throw with turns or not, always from a circle zone. The ball’s height is 7 kg for men and 4 kg for women, aprox.
HAMMER THROW; in this event you Throw a metal ball attached to a wire, and you always have to turn.
JAVELIN THROW, in which you throw a spear after running some metres, finishing with cross-steps, to a predetermined area.
Physical Education I.E.S. Fora montanos
JUMPING EVENTS
HIGH JUMP POLE VAULT LONG JUMP TRIPLE JUMP
HIGH JUMP; is an event in which you have to jump over a horizontal bar placed and measured with an specific heights, trying not to contact with the bar. Javier Sotomayor is the current men´s record holder with a jump of 2.45 metres. Ruth Beitia is the best Spanish jumper, born in Santander, and fifth of the last Olimpic Games in Beijing.
POLE VAULT; is the only event in which you have to use something to jump, a long and flexible pole to jump over a bar. Yelena Isinbaeva is the curr ent’s women`s record with a jump of 5.06 metres.
LONG JUMP; is a discipline in which you jump as far as possible, after running quickly, trying not to step on the line. The world record is 8.95 metres. TRIPLE JUMP; in which you have to do 3 jumps, to fall as far as posible too
VOCABULARY 3 ATHLETICS DISCUS THROW SHOT PUT HAMMER THROW JAVELIN THROW HIGH JUMP POLE VAULT LONG JUMP TRIPLE JUMP
Lanzamiento de Disco Lanzamiento de Peso Lanzamiento de Martillo Lanzamiento de Javalina Salto de Altura Salto con Pértiga Salto de Longitud Triple Salto
TURNS WIRE SPEAR TO STEP ON CURRENT POLE HOLDER HEIGHT
Physical Education I.E.S. Fora montanos
Giros Alambre Lanza Pisar Actual Pertiga Poseedor Altura
VOLLEYBALL Volleyball is a sport played by two teams on a playing court divided by a net. -The object of the game is to send the ball over the net in order to fall on the opponent's court. -The team has three hits for returning the ball (in addition to the block contact). The ball is put in play with a service: hit by the server over the net to the opponents. -The rally continues until the ball is fallen on the playing court, goes "out" or a team fails to return it properly. In Volleyball, the team winning a rally scores a point (Rally Point System). -When the receiving team wins a rally, it gains a point and the right to serve, and its players rotate one position clockwise.
SOME BASIC RULES (Revision) The winner of the match is the team which wins 3 sets. The first four sets are played to 25 points, and the 5th set if needed is played to 15 points. For all sets a 2 point advantage is required, with no cap. Maximum of three hits per play A player can’t touch the net while the ball is in play. A ball touching a line is good. Player can not hit the ball twice.
TECHNIQUE There are 4 basic technique elements; FINGER PASS
Look at the position of the hands!
FOREARM PASS
Look at the position of the hands and the knees!
Physical Education I.E.S. Fora montanos
SPIKE and BLOCK
SERVICE
Underhand Service
Overhand Service
HOW TO PLAY VOLLEYBALL-Some Strategical Advices In first pass you have to receive the ball, passing the ball to the setter. To receive the ball you should to be with knees bends and paying attention. Players usually use the forearm pass. The second pass is very important the precision, and you should use the finger pass.The player who do this pass is called Setter. In the last pass the object is to send the ball over the net in order to fall on the opponent's court. The player who do this pass is the Spyker.
SETTER
Don´t be totally static playing volleyball, you have to be and move quickly! SERVER
SPYKERS S
VOCABULARY 4 VOLLEYBALL SERVER SETTER SPYKER COURT NET RALLY HITS TO ROTATE TO RECEIVE
Sacador / Jugador que saca Colocador Rematador Pista Red Punto Toques / Golpeos Rotar Recibir
FINGER PASS FOREARM PASS SERVICE SPYKE BLOCK UNDERHAND Ser OVERHAND Ser CLOCKWISE
Physical Education I.E.S. Fora montanos
Pase de Dedos Pase de Antebrezos Saque Remate Blocaje Saque de mano baja Saque de mano alta Sentido de las agujas del reloj
FLEXIBILITY Flexibility is the range of movement at a joint. Good flexibility helps in most sports. This physical ability is related to the locomotor sy stem with its 3 basic elements; Bones, Joints and Muscles. In some sports like Gymnastics or Hurdless flexibility is very important. In most sports good flexibility helps to have a good, correct technique.
There are two types of Training Systems; STATIC STRETCHING, in which you have to keep a position at least 10-15 seconds. It may be Active, doing by yourself, or Passive, doing it with a partner who helps you to do the stretching exercise.
DYNAMIC FLEXIBILITY, in which you have to move a joint progressively as much as possible, doing 5-10 reps with each joint. TRAINING ADVICE In Active Stretching You do the work. Stay relaxed and breathe calmly. Don´t “bounce” into a stretch. This can tear muscle fibers.
In Passive Stretching A partner does the work. You relax completely. If you feel pain, tell your partner immediately.
Physical Education I.E.S. Fora montanos
WARM UP VIDEO
Complete this activity, after watching The Warm Up Video twice on the blog, writing some explanations. IT MUST BE AT LEAST 15 MINUTES PROGRESSIVE AND LOW MEDIUM INTENSITY (130-150 BPM)
CARDIOVASCULAR PART 2-3 MINUTES RUNNING IN A STEADY RHYTHM
JOINT MOBILITY ANKLE ROTATIONS
VOCABULARY 5 FLEXIBILITY Training System Muscle Fibers To Bounce* To Tear Static Stretching Dynamic Flexibility
Sistema de Entrenamiento Fibras Musculares Botar /* “Rebotar Rasgar / Romper Estiramientos Estáticos Flexibilidad Dinámica
Physical Education I.E.S. Fora montanos