PHYSICAL EDUCATION

HEALTH AND FITNESS

1º ESO

TEACHER: JOSÉ LUIS LOMBARDERO

 PHYSICAL CONDITION
1. CONCEPT
What is Physical Condition?
Ø It’s the ability of our body to make POOR PHYSICAL

efforts. CONDITION

Ø People with good physical condition:

• Will be able to exercise and play
sports more time without GOOD PHYSICAL
CONDITION
fatigue.
• Their muscles will be stronger
and more flexible, preventing
injuries.
• Will suffer less injuries, less
diseases and will rest better.

2. FACTORS FOR A BETTER PHYSICAL CONDITION

If we want to have a better physical condition we need to know the
factors that influence our physical condition.

There are factors that can be modified and trained to have a better
physical condition (training and healthy habits), but there are other
factors that cannot be modified (genes, age and sex) .They are part
of our nature and we can’t change them.

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 FACTORS THAT WE CANNOT MODIFY

1) GENES: Each person has different physical

features inherited from their parents.
Generally, if your parents are thin, you will be
thin as well.

2) AGE: Our body changes with age. When we

are 25-30 our body is stronger, more
flexible, more resistant and we can run
faster. But, from 35 years old, we start
losing physical faculties (we are less
strong, less fast…)

3) SEX: generally, a girl is more flexible than the boy and a

boy has bigger muscles than the girls. Why is this? Because
girls and boys have different hormones in the body. Girls
have more strogens and boys have more testosterone.

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FACTORS THAT WE CAN MODIFY TO GET A BETTER PHYSICAL
CONDITION

1) PHYSICAL ACTIVITY / TRAINING: We can

improve our physical condition and become
stronger if we train the 4 physical qualities
(endurance, strength, flexibility and speed)

2) HEALTHY HABITS: By general rule, a person

who doesn’t smoke and doesn’t drink too
much alcohol, sleep and rest well (8h), has a
balanced diet, does physical activity, has a
good hygiene… will have a better physical
condition than other people who don’t have a
healthy lifestyle. These are the healthy
habits we can change to have a better physical
condition.

TRAINING THE 4 PHYSICAL QUALITIES +

HAVING HEALTHY HABITS

BETTER PHYSICAL CONDITION

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3. THE 4 PHYSICAL QUALITIES

We have 4 basic physical qualities that can be trained to get a

better physical condition. They are the following:

1- ENDURANCE (Resistencia): The ability to exercise

for a long time and long distances.
• EXAMPLES: marathon, cross-country skiing,
5000m.
• HOW CAN WE TRAIN ENDURANCE? Running
long distances, swimming long distances, biking long distances,
rowing, playing football match, basketball match…There are
many activities and sports that you can do to improve your
endurance.
• BENEFITS OF TRAINING ENDURANCE
- Bigger and stronger heart (it sends more blood to the
muscles and becomes stronger)
- We will be able to exercise more time.
- We will suffer less stress.
- We will have more oxygen in our blood.

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2- STRENGHT (Fuerza): The ability to lift or
move weights.
• EXAMPLES: weight-lifting (halterofilia),
Shotput (lanzamiento de peso), judo.
• HOW CAN WE TRAIN STRENGHT? doing
push-ups (flexiones), abs (abdominals),
lifting weights (levantando pesas), doing squads (haciendo
sentadillas), lifting all types of weight.
• BENEFITS OF TRAINING STRENGTH
- Stronger muscles.
- Prevent injuries.
- Be better at any sport.
- Better postural attitude preventing back pain.

3- FLEXIBILITY (Flexibilidad): The ability to

move with amplitude our muscles and joints.
Usually, girls are more flexible, but if men
train flexibility they can be very flexible too.
Being more flexible means that we will be
less likely to suffer injuries.
• EXAMPLES: artistic gymnastics, rhythmic gymnastics
(gimnasia artística y rítmica)
• HOW CAN WE TRAIN FLEXIBILITY? Stretching before and
after the work-out. Here are some examples…
• BENEFITS OF TRAINING FLEXIBILITY
- Prevent injuries (our muscles are elastic)
- Reduces muscle fatigue
- We feel more relaxed.
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4- SPEED (Velocidad): The ability to move my body faster (run faster,
swim faster, play any sport faster). This physical quality is related to
the strength. The stronger we are, the faster.
• EXAMPLES: 100M race, sprints, 100m hurdles (100 metros
vallas)
• HOW CAN WE TRAIN SPEED? Training strength we will
improve our speed.
• BENEFITS OF TRAINING SPEED
- Better muscle coordination.
- Stronger muscles --- less injuries.
- Reflexes improved (reflejos mejorados)

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 BENEFITS OF DOING PHYSICAL ACTIVITY
1) Your body will be able to take more oxygen from the air and
that means you will be able to do bigger and longer efforts.

PHYSICAL ACTIVITY

2) You will keep your circulatory system (veins, arteries and organs)
clean inside because you move the blood and that cleans the organs
and veins.

3) The heart will become bigger and stronger and you will become
more resilient (resistente).

4) It helps bones and muscles to grow stronger, bigger and better.

5) You will avoid injuries, diseases and being overweight because

your body and organs will be stronger.

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 4. BEING HEALTHY
HEALTHY HABITS IN MY LIFE
WHAT DOES IT MEAN “BEING HEALTHY”?
Being healthy means being good physically, mentally and socially. It
doesn’t mean just not being sick.

HEALTHY HABITS
1) Doing physical exercise 4-5 days per week.
2) Good nutrition (eat well).

3) Proper Hygiene (washing your teeth, taking a shower after the

physical exercise, not smoking, healthy drinking).

4) Good postural attitude.

5) Proper weight (preventing excess weight)

6) Healthy control (going to the doctor every now and then to be

checked by a doctor)

UNHEALTHY HABITS
1) Sedentary lifestyle (not moving anywhere)

2) Bad nutrition (eat badly)

3) Bad hygiene (not taking a shower after the work-out, not

washing your teeth, smelling bad…)

4) Bad resting (sleeping badly). We should sleep at least 8 hours

every day.

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 5) Bad postural attitude.

6) Being overweight.

WHY IS IT SO IMPORTANT TO HAVE HEALTHY HABITS?

- We will have more energy every day.

- We will avoid injuries (in muscles, bones, organs…).

- We will have stronger muscles and bones.

- We will avoid diseases (colds, etc.)

- We will feel happier with ourselves (with our body, with our life)

- We will improve our relationships with friends and people.

HEALTHY HABITS WHEN DOING PHYSICAL

ACTIVITY
1) USE COMFORTABLE CLOTHING FOR THE EXERCISES.

2) TAKE 5-10 MINUTES TO DO A GOOD WARM-UP (longer or shorter

depending on the intensity of the activity) BEFORE THE PHYSICAL
ACTICITY. THIS WILL ALLOW YOU TO AVOID INJURIES.

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3) DRINK ENOUGH WATER DURING AND AFTER THE EXERCISE TO
REPLACE THE WATER USED DURING THE PHYSICAL ACTIVITY.

4) AFTER THE PHYSICAL ACTIVITY, TAKE 5-10 MINUTES TO

RELAX AND STRETCH YOUR MUSCLES.

5) AFTER THE PHYSICAL ACTIVITY, TRY TO KEEP YOUR BODY

WARM PUTTING MORE CLOTHES ON YOU (COATS, JERSEY,
INNER T-SHIRTS). WE WILL AVOID COLDS.

HEALTHY NUTRITIONAL HABITS

1) EAT MANY KINDS OF FOOD (pasta, rice,

potatoes, salads, fruits, meat, milk, vegetables,
fish, legume) AVOIDING FATS (bakery
(bollería), sugar, butter, candies (golosinas)
2) Try to distribute your food 5 times a day: BREAKFAST (a good
healthy one), MID-MORNING, LUNCH, MID-AFTERNOON AND
DINNER. Your body will thank you.

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 3) Try to eat food with fibre (cereals, fruits, integral bread or ice…).
This will help you being fitter.
4) Eat slowly chewing properly (your stomach will thank you for this).

5) Have a healthy and big breakfast in the morning. This will give
you the energy your body needs

TAKING CARE OF YOUR BACK

Our backbone (columna vertebral) has 24 vertebrae and they are
connected to each other and also separated by the intervertebral disk.

INTERVERTEBRAL
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DISK
When we lift weights incorrectly or when we adopt bad postures, we
can harm these intervertebral disks.

BAD POSTURES

FOR YOUR BACK.

SOME TIPS (consejos) TO TAKE CARE OF YOUR

BACK
1) When carrying your schoolbag, distribute the weight on both
shoulders and don’t carry too much weight.

2) When sitting on a chair, keep your back straight and rested

on the whole of the back (respaldo) of the chair.

CORRECT!!

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 3) Try not to bend too much your back when doing physical
exercises.

4) Don’t carry too much weight.

BAD FOR YOUR

BACK.
5) Stretch your back often to avoid pains (dolores) and relax
it.

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 6) Doing abs and lower-back exercises (lumbares) benefits the
back and you will avoid problems and pains.

7) Try to sleep in a good mattress. It’s better if it is a little

hard (duro).

CORRECT!!

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