PHYSICAL EDUCATION AND SPORTS

SECTION 1, October 19 - October 23

MEDICAL UNIVERSITY - PLEVEN

SPORTS SECTOR

PHYSICAL EDUCATION AND SPORT

PORTFOLIO

Names ………………………………………………,

Student in ………… .. course, specialty ………………………………...,

faculty number………….

CHECKED:

LECTURER ……………………………….

2020

PLEVEN

1
 PHYSICAL EDUCATION AND SPORTS
SECTION 1, October 19 - October 23

INSTRUCTIONS

The portfolio aims follow up your performance of the assigned tasks in

the discipline "Physical Education and Sport" at home

1. Classes are held according to the approved schedule.

2. Each week you will receive new tasks.
3. Students released on physical education for medical reasons do not
exercise. They answer only theoretical tasks.
4. Each student maintains his / her portfolio information on a weekly basis.
5. Feedback: You send the Portfolio completed for each week by topic, in an
attachment, to the discipline "Sports" in the Distance Learning System.
6. At the end of the semester, the summarized Portfolio will be presented as a
Course Task by the respective tutor for certification.
7. Warm up - 10 minutes, then - perform EUROFIT tests and write down the
results.
8. There are three types of training this week:
8.1. Option 1: Training for Women: Warm-up. Eurofit tests. Beginner Exercises
for Balance and Toning. Cardio workout. Theoretical task.
8.2. Option 2: Men's Workout: Warm-up. Eurofit tests. Beginner Exercises for
Balance and Toning. Plyometrics Workout. Theoretical task.
8.3. Option 3: Individual Program Training - Students who train in a specialized
program to write physical exercises for one of their optional training. Warm-up.
Eurofit tests. Beginner Exercises for Balance and Toning. Individual Program
Training. Theoretical task.
9. You select and mark the Option of workout you will practice.

REQUIREMENTS

1. You prepare the room 15 minutes before the start of the hour - cleaning and
ventilating.

2. You exercise with comfortable sportswear.

3. Get a gym mat;

4. You need a 500 ml water bottle.

5. You need a Stopwatch (from your phone) or  Smart Bracelet GPS Fitness
Activity to measure your heart rate.

2
 PHYSICAL EDUCATION AND SPORTS
SECTION 1, October 19 - October 23

RECOMMENDATIONS

1. Сектор "Спорт"/ SPORT Sector, Medical University Pleven has created an

educational public page on Facebook and we publish links to practice
Physical Activity at home as well as educational videos on Motor
Anatomy for basic exercise.
Welcome to the page by following the link and to be informed please like
it:
https://www.facebook.com/%D0%A1%D0%B5%D0%BA%D1%82%D0%BE
%D1%80-%D0%A1%D0%BF%D0%BE%D1%80%D1%82-SPORT-Sector-
Medical-University-Pleven-102417818066805/?modal=admin_todo_tour

2. You practice exercises complex for Morning gymnastics, and at least 3

exercises between the other academic disciplines.
https://www.youtube.com/watch?v=diPRDW6CxWM&fbclid=IwAR3Gh3hiWSODmlMzY5yA-
qw9-fXYxDfFSKW_WjSW14oHqtxpE8OFACvRJLQ

The portfolio was developed by:

Assoc.Prof. Iskra Ilieva, PhD - Head of Sport Sector
Assoc. Prof. Iliyan Ilchev, PhD
Lecturer Kaloyan Monov,
Lecturer Petar Popov,
Lecturer Hristo Genov,
Lecturer Krasimir Petkov,
Lecturer Svetoslav Rachkov,
Ass. Milena Kirnikolova

3
 PHYSICAL EDUCATION AND SPORTS
SECTION 1, October 19 - October 23

SECTION 1
October 19 - October 23

1. You write personal data

Woman/ Man ; years …………….
Height: ………………, Weight: ………………, BMI: …………………….

2. Beginning: ……………… ..time

3. End: …………………… time

Table 1
Pulse measured in 10 seconds,
You multiply the resulting number by 6 (x6)

minute Pulse in 10 seconds Pulse in 60 seconds (x6)

1. Starting pulse before

warming up.

2.Pulse rate at the

beginning of the first part of
the training.

3. Pulse rate at the end of

the first part of the workout.

4. Pulse rate at the

beginning of the second
part of the training.

5. Pulse rate at the end of

the second part of the
training.

6. Pulse rate at the

beginning of the third part
of the training.

7. Pulse rate at the end of

the third part of the training

8. Pulse rate at the

beginning of the theoretical
task

9. Pulse frequency at the

end of the theoretical task

4
 PHYSICAL EDUCATION AND SPORTS
SECTION 1, October 19 - October 23

Table 2 - Eurofit tests

Резултати от тестовете по Еврофит – коремни преси, лицеви опори и равновесие на един крак;
Упражнението „Предизвикателството на Роналдо“

Sit-ups Push Ups Left foot balance Right foot balance Ronaldo
Test / count in count in 30 Exercise
Week 30 seconds. with eyes with eyes with eyes with eyes
open closed open closed (optionally)
seconds underline -
option 1 or
option 2
6 Week

7 Week

8 Week

9 Week

10 Week

11 Week

12 Week

13 Week

14 Week

15 Week your most Push Ups

Sit-Ups: your most
…………. Option 1 or
Option 2.:
………..

Instructions Eurofit Tests

1. Eurofit Sit-Up Test – sit-ups count in 30 seconds
The sit-up test is a measure the endurance of the abdominal and hip-flexor muscles. The aim of
this test is to perform as many sit-ups as you can in 30 seconds. equipment required: floor mat
or flat ground, stopwatch

procedure: The aim of this test is to perform as many sit-ups as you can in 30 seconds. Lie on
the mat with the knees bent at right angles, with the feet flat on the floor. The fingers are to be
interlocked behind the head. On the command 'Go', raise the chest so that the upper body is
vertical, then return to the floor. Continue for 30 seconds. For each sit up the back must return to
touch the floor.
Week 15 - your most sit-ups.

Mandatory exercise after abdominal presses: Supported lay down (yoga pose – cobra) for
stretching the abdominal muscles
https://www.facebook.com/muscleandmotion/videos/4113114988706225/
or
10-15 Lower Back Extensions
Lower Back Extension https://www.youtube.com/watch?v=Ikq3OCFoP7c

2. Push Ups count in 30 seconds.

Step-by-Step Instructions:

Option 1: -
Get on the floor on all fours, positioning your hands slightly wider than your shoulders.2

5
 PHYSICAL EDUCATION AND SPORTS
SECTION 1, October 19 - October 23
Extend your legs back so that you are balanced on your hands and toes. Keep your body in a
straight line from head to toe without sagging in the middle or arching your back. You can
position your feet to be close together or a bit wider depending on what is most comfortable for
you.
Before you begin any movement, contract your abs and tighten your core by pulling your belly
button toward your spine. Keep a tight core throughout the entire pushup.2
Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90-degree
angle.
Exhale as you begin contracting your chest muscles and pushing back up through your hands to
the start position. Don't lock out the elbows; keep them slightly bent.
Option 2: (easy) - Bent-Knee Pushups: This is a modified version of the standard pushup
performed on the knees rather than on the toes. Be sure to keep the knees, hips, and shoulders
all in a straight line. Do not allow yourself to bend at the hips.

Week 15 – Push Ups your most Option 1 or Option 2.

3. Left foot balance with eyes open – seconds (Stork Balance Stand Test)
Total time you can stand on your one foot with out moving and touching any thing.
Equipment Needed
Stopwatch
Balance is a key skill for many athletes. Balance is necessary component of agility. Stork
Balance Stand Test monitors the development of the student's ability to maintain a state of balance in a
static position.

Step by Step
 Stand on your feet and keep your hands on hips.
 Now raise the right leg and place the foot on the right foot against the side of the knee cap on the
left lower limb.
 Start the chronometer. Stop the clock when you lose balance. Take note of the time. Do it twice.
 Write better performance.
 Take few mins rest and repeat same steps with your left leg.

4. Left foot balance with eyes closed - seconds– seconds (Stork Balance Stand Test)

5. Right foot balance with eyes open – seconds (Stork Balance Stand Test)

6. Right foot balance with eyes closed - seconds– seconds (Stork Balance Stand Test)

7. Ronaldo Exercise (optionally)

Cristiano Ronaldo 45 Seconds 142 Reps https://www.youtube.com/watch?v=5nkD3qZcES0

6
 PHYSICAL EDUCATION AND SPORTS
SECTION 1, October 19 - October 23

Theoretical task

Write a set of 8-10 warm-up exercises, starting with the upper body
еxercises for the corpse, lower limb exercises and general impact
exercises.

A set of warm-up exercises Description and terminology

Starting position (SP): Standing,

Example: Squat. arms forward.

1 - Pull down in semi-squatting

position;
2 - Pull down in a squat;
3 - Pull up to a semi-squat;
4 - Pull up to a Starting position .
1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

7
 PHYSICAL EDUCATION AND SPORTS
SECTION 1, October 19 - October 23

Option 1

Training for Women: Warm-up. Eurofit tests. Beginner Exercises for

Balance and Toning. Cardio workout. Theoretical task.

1. The first part of the training:

WORM-UP - Warming up with walking in place - 1 min., Running in place - 1
min.,
Exercises for warming up all joints in circular motion - wrists, elbows,
shoulders, curves left and right, tilts the corpse forward, left and right, squats,
jumps.
  Total warm-up time - 10 minutes.

Break: 5 minutes

2. Second part of the training

2.1. Eurofit tests. Table 2

Break: 5 minutes

2.2. Beginner Exercises for Balance and Toning

https://www.youtube.com/watch?v=6PIVgUe6z3E

2.3. Cardio workout. Women – ENG OR BG Option

 2000 Steps - ENG
https://www.youtube.com/watch?
v=NiQ0JMzrdWk&list=RDCMUC3wm6Rex4kcvOVpqxNHeAqg&index=11
+
 30-Minute At-Home Cardio - ENG
https://www.youtube.com/watch?
v=N_K9ROuePCk&fbclid=IwAR2EFzwjtQkiGPx0xL9I31diFe-omXVriZTlpAJI9jm-d1--
uQnWy1BJBNY

or

(Option BG - 5000 крачки без да излизаш от къщи)

https://www.youtube.com/watch?v=Zm19icBQEKQ

3. Theoretical task

BE HEALTHY! BE PHYSICAL ACTIVE!

Good luck !!!

SPORTS SECTOR

8
 PHYSICAL EDUCATION AND SPORTS
SECTION 1, October 19 - October 23

Option 2

Men's Workout: Warm-up. Eurofit tests. Beginner Exercises for Balance

and Toning. Plyometrics Workout. Theoretical task.

1. The first part of the training:

WORM-UP - Warming up with walking in place - 1 min., Running in place - 1
min.,
Exercises for warming up all joints in circular motion - wrists, elbows,
shoulders, curves left and right, tilts the corpse forward, left and right, squats,
jumps.
  Total warm-up time - 10 minutes.

Break: 5 minutes

2. Second part of the training.

2.1. Eurofit tests. Table 2

Break: 5 minutes

2.2. Beginner Exercises for Balance and Toning

https://www.youtube.com/watch?v=6PIVgUe6z3E

2.3. Plyometrics Workout Video. Мen

https://www.youtube.com/watch?v=bmA-avXjhUE

3. Theoretical task.

BE HEALTHY! BE PHYSICAL ACTIVE!

Good luck !!!

SPORTS SECTOR

9
 PHYSICAL EDUCATION AND SPORTS
SECTION 1, October 19 - October 23

Option 3

Individual Program Training - Students who train in a specialized program to

write physical exercises for one of their optional training. Warm-up. Eurofit
tests. Beginner Exercises for Balance and Toning. Individual Program Training.
Theoretical task.

You need a Stopwatch (from your phone) or  Smart Bracelet GPS Fitness
Activity to measure your heart rate.

1. The first part of the training:

WORM-UP - Warming up with walking in place - 1 min., Running in place - 1
min.,
Exercises for warming up all joints in circular motion - wrists, elbows,
shoulders, curves left and right, tilts the corpse forward, left and right, squats,
jumps.
  Total warm-up time - 10 minutes.

Break: 5 minutes

2. Second part of the training

2.1. Eurofit tests. Table 2

2.2. Fitness Blender Beginner Balance Workout - Beginner Exercises for

Balance and Toning
https://www.youtube.com/watch?v=6PIVgUe6z3E

2.3. Third part of the workout Your Individual Program Training - Train
your program and then write down the physical exercises in the
table.

№ Physical exercises Dosages Muscle groups

Your Individual Program

3. Theoretical task.

10
 PHYSICAL EDUCATION AND SPORTS
SECTION 1, October 19 - October 23

BE HEALTHY! BE PHYSICAL ACTIVE!

Good luck !!!

SPORTS SECTOR

11