EnduranceFlex 2ºBiling TRABAJO RUBRICA Y...

WORKING ENDURANCE AND FLEXIBILITY: CIRCUIT TRAINING. 2º A-B ESO.

DEPARTAMENTO DE EDUCACIÓN FÍSICA. Profesora: Pilar Cachadiña. IES MARÍA ZAMBRANO. EL ESPINAR. CURSO 2015/2016

TO WORK

ENDURANCE AND FLEXIBILITY By CIRCUIT TRAINNING

HERE'S YOUR WORK theoretical and practical for the first term. In groups (you can see what group you belong to on the back of this page), you have to ELABORATE A CIRCUIT TRAINING so that you work aerobic endurance and flexibility. Before start working on it, do not forget to ask your peers, because you cannot repeat any exercice in circuit training!

And how will you do? Then following these easy steps … 1st . FOR KNOWLEGDE SKILLS : YOU will realize one POWER POINT PRESENTATION explaining the circuit. THIS CIRCUIT WILL HAVE 8 STATIONS: 5 WORKING AEROBIC ENDURANCE AND 3 WORKING FLEXIBILITY.

In this presentation YOU will include this details: 1. THE TIME YOU´LL EXPEND IN EACH STATION: 1 MINUTE AND A HALF. You won´t need time to recover your heart rate between stations, because we´re working aerobic endurance. 2. THE STATIONS: THE EXPLANATION OF EACH EXERCICE IN EACH STATION, with drawings, or pictures that help to understand each exercice in the circuit. 3. THE MOST IMPORTANT RULES: if you´ll go round the circuit in a counter clockwise direction or how… and something else? 4. The MATERIAL AND SPACE you need TO DO IT.

Do not forget that the spelling, grammar and syntactic mistakes can lower your calification. The presentation is very important : take care of it , do not cross out anything, and … haz buena letra . You can use the computer. Distribute work. Each person in the group have to do something in both parts: in the written poster (you´ll write in your power point presentation who did what), and in the practice explanation and practice later (we´ll see if you do it or not… but you must!).



2nd . FOR PRACTICE SKILLS: After that, you´ll do the whole group practice your circuit, working aerobic endurance . You will organize the circuit so that everything goes well: distributing your colleagues in pairs in each station , preparing and collecting materials, controlling anyone that cheats, and if anyone does it, you´ll have to do something about, as if you were the teacher at that time. YOUR GROUP COULD BE THE CIRCUIT TRAINING LEADER ANY DAY! except if you want to be a volunteer… as we do with the warm up leader.

LET´S GO, AND DO YOUR BEST!



HERE YOU HAVE THE RUBRICS YOU ARE GOING TO BE ASSESSED WITH:

2ºESO Assessment Rubric CIRCUIT TRAINNING

1-2 ptos. 3-4 ptos. 5-6 ptos. 7-8 ptos. 9-10 ptos. ORGANIZATION AND EXPLANATION OF CIRCUIT

NONE THE GROUP WAS NOT ORGANIZED AND DID NOT EXPLAIN THE EXERCISES WELL

THE ORGANIZATION AND EXPLANATION WAS OK, BUT IT COULD HAVE BEEN BETTER

GOOD, HOWEVER THEY MISSED ONE OR TWO DETAILS

GREAT!

ENDURANCE STATION

BAD: ONLY ONE EDURANCE STATION

NO; THEY ONLY WORKED ENDURANCE IN TWO STATIONS

OK; THEY ONLY WORKED ENDURANCE IN THREE STATIONS

GOOD; THEY WORKED ENDURANCE IN FOUR STATIONS

GREAT; THEY WORKED ENDURANCE IN ALL FIVE STATIONS

FLEXIBILITY STATIONS

NOTHING; NO STATIONS FOR FLEXIBILITY

POOR; THEY TRIED TO MAKE STATIONS BUT FAILED.

OK; THEY WORKED FLEXIBILITY IN ONLY ONE STATION

GOOD; THEY WORKED FLEXIBILITY IN ONLY TWO STATIONS

GREAT; THEY WORKED FLEXIBILITY IN ALL THREE STATIONS

TEAMWORK AND TEAM ORGANIZATION

NONE POOR; THEY IMPROVISED AND LEFT OUT MAJOR DETAILS

OK; THEY IMPROVISED BUT DID AN OK JOB.

YES, THEY WERE ORGANIZED BUT COULD HAVE BEEN BETTER

GREAT; WELL ORGANIZED

DID I ENJOY THE CIRCUIT?

NO, IT WAS BORING

POOR, ALTHOUGH I FOLLOWED IT, I DID NOT LIKE IT

ACCEPTABLE, SO-SO.

OK, BUT I WOULD HAVE CHOSEN 1 OR 2 DIFFERENTLY

GREAT, I LOVED IT!

WE ELABORATED A DOCUMENT, JUST YOU KNOW HOW MANY DIFFERENT WAYS YOU HAVE TO TRAIN ENDURANCE AND FLEXIBILITY. JUST FOR YOUR INFORMATION… BUT READ IT PLEASE!



ENDURANCE AND FLEXIBILITY

ENDURANCE Is the physical ability, which enables us to sustain a prolonged effort. The body´s organs and systems that are involved are the heart, lungs and circulatory system.

We can find two types of endurance: aerobic and anaerobic.

Here, in 2º ESO, we´re going to work the first one, AEROBIC ENDURANCE. Aerobic training activities increase the heart´s ability to pump oxygen throughout the body. Oxygen intake, transport, and utilization are all improved through aerobic training.

There are different training systems to work aerobic endurance. But in 2ºESO we are going to work endurance conditioning just through these 4 training systems. Their names are:

Endurance games: we adapt different games to be running, walking, and moving all the time.

Continuous running: it consists of running at a steady, gentle pace

without stopping for approximately 45 to 60 minutes.

Total Training: it consists of a group of exercises of

running continuously, jumping, pair work exercises, flexibility exercises, muscular strength and endurance exercises to improve your endurance.

Circuit Training: it consists of a group of exercises that you can do by

yourself or with a partner, or more people. All these exercises are situated usually in a circle. One must follow each of them for a concrete amount of time (1 or 2 minutes approximately) in each exercise.

We are going to practice CIRCUIT TRAINING of them in our PE classes.



FLEXIBILITY Is the physical ability, to move your muscles or joints in a wide range of motions.

The body´s organs and systems that are involved are joints and muscles.

Person´s flexibility can be increased by exercise, through different training systems. These are:

Dynamic methods: these are all

the exercises in which you are moving to improve your flexibility. Someone can help you or not…

Static methods: these are all the exercises in which you are stretching by

yourself, maintaining a position and improving flexibility from that position.

We are going to practice SOME of them in our PE classes.

Did you know that… ?

Maybe now… you need a nap!!!

EnduranceFlex 2ºBiling TRABAJO RUBRICA Y...

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