DIET PHYSICAL EDUCATION

My perfect diet consists in:

BREAKFAST:

Orange juice: ( 150 ml ) -> 25 carbohydrates; 1,7 proteins; 0,5 fats
Apple: (1 piece = 100 g) -> 14 carbohydrates; 0,3 proteins; 0,2 fats

LUNCH:

Apple: (1 piece = 100 g) -> 14 carbohydrates; 0,3 proteins; 0,2 fats
Banana: ( 1piece = 100 g) -> 23 carbohydrates; 1,1 proteins; 0,3 fats

HAVE LUNCH:

Pasta: (200 g) -> 75 carbohydrates; 13 proteins; 1,5 fats
Fried tomato: (50 g) -> 6,5 carbohydrates; 0 proteins; 0 fats
Fillet of beaf: (150 g) -> 0 carbohydrates; 25 proteins; 19 fats
Bread: ( 25 g) -> 23 carbohydrates; 4,85 proteins; 2,1 fats

SNACK:

Apple: (1 piece = 100 g) -> 14 carbohydrates; 0,3 proteins; 0,2 fats
Banana: ( 1piece = 100 g) -> 23 carbohydrates; 1,1 proteins; 0,3 fats

DINNER:

Green peas (150 g) -> 14 carbohydrates; 5 proteins; 0,4 fats

Chicken fillet (250 g) -> 0 carbohydrates; 31 proteins; 3,6 fats

Egg (2) -> 0,3 carbohydrates; 7 proteins; 6,3 fats

Bread (25 g) -> 23 carbohydrates; 4,85 proteins; 2,1 fats

Doing this physical education project I have seen that most of the days I have not eaten the things I need to have my perfect diet; Now I know what I can eat every day.

Most of the things which forms the diet in the upper part of the post, are not things that I usually eat.

PHYSICAL EDUCATION WORK 2ND TERM

ANAEROBIC METABOLISM:

is the creation of energy through the combustion of carbohydrates in the absence of oxygen. This occurs when your lungs cannot put enough oxygen into the bloodstream to keep up with the demands of your muscles for energy. It generally is used only for short bursts of activity, such as when you go for a sprint when running or cycling or when you are lifting heavy weights.

When there isn't enough oxygen in the bloodstream, glucose and glycogen cannot be fully broken down to carbon dioxide and water. Instead, lactic acid is produced, which can build up in the muscles and degrade muscle function.

AEROBIC METABOLISM:

is the way your body creates energy through the combustion of carbohydrates, amino acids, and fats in the presence of oxygen. Combustion means burning, which is why this is called burning sugars, fats, and proteins for energy. Aerobic metabolism is used for the sustained production of energy for exercise and other body functions. Examples of exercises that use aerobic metabolism include walking, running, or cycling with sustained effort.

Your body will often switch between aerobic and anaerobic metabolism during sports and exercise activities that require short bursts of sprints as well as sustained jogging, such as in soccer, tennis, and basketball.

ANAEROBIC METABOLISM VS AEROBIC METABOLISM:

Anaerobic metabolism is not as efficient as aerobic metabolism. A molecule of glucose can only produce three ATP molecules under anaerobic metabolism, while it produces 39 with aerobic metabolism. ATP is what fuels the muscles.

Anaerobic metabolism can only use glucose and glycogen, while aerobic metabolism can also break down fats and protein. Intense bouts of exercise in the anaerobic zone and in the red-line zone with a heart rate over 85 percent of your maximum heart rate will result in using anaerobic metabolism to fuel the muscles.

While your body will naturally use the energy pathways that will best get the job done, you have a choice in how strenuously you exercise. Training programs for different sports and activities are designed to make the best use of aerobic and anaerobic metabolism.

PHYSICAL EDUCATION

1. What is the FNP? Explain all its phases and give an example for the quadriceps and another hamstrings.

FNP, refers to a set of proprioceptive neuromuscular facilitation (PNF) techniques. They are therapeutic methods carried out in order to obtain specific responses of the neuromuscular system from the stimulation of the organic proprioceptors.

PHASES:
1. Passive stretching: Stretching in the way that we must do it properly depending of what type of the body we are working with. (20 seconds)

2. Isometric stretch: You have to contract the muscle, your parter has to block the movement. (8 seconds)

3. You have to take a break. (5 seconds)

4. Massive stretching: we repeat the first phase, but now, we will see a good improvement in our flexibility.

Examples: The cuadriceps: you have to be up against the wall an then someone have to take your foot and try to put it in your back (with the hip always be up against the wall). 









Hamstrings: you have to sit down in front of a wall with the feet touching it (the wall), and then, someone have to be behind you pushing your back while you put your arms ahead trying to touch the wall.














2. Explain the General Syndrome of adaptation and all its phases. Give an example.

Is the process of your body, when your are stressed that cosist by assault-reaction.

PHASES:
1. Alarm reaction stage: The Alarm Reaction Stage refers to the initial symptoms the body experiences when is under stress. This natural reaction prepares you to either flee or protect yourself in dangerous situations 

2. Resistance stage: After the initial shock of a stressful event, the body begins to repair itself. It releases a lower amount of cortisol, and your heart rate and blood pressure begin to normalize. 

3. Exhaustion: This stage is the result of prolonged or chronic stress. Struggling with stress for long periods can drain your physical, emotional and mental resources to the point where your body no longer has strenght to fight stress. 

EXAMPLE: Depression.

3. Explain the Threshold Law by Arnold Schult. Illustrate with an example.

The intensity of training is decisive in the results of this. Thus, according to the Threshold Law or Schultz-Arnodt Law, the training stimulus must overcome a threshold of intensity to be able to trigger an adaptation response, that is, to serve as something. 

4. What is the training load and what are its components?. Explain them and give an example of each component.

The training load is The intensity of training is decisive in the results of this. Thus, according to the Threshold Law or Schultz-Arnodt Law, the training stimulus must overcome a threshold of intensity to be able to trigger an adaptation response, that is, to serve as something. 

Its components are: volume and intensity.


5. Explain the principles of training according to the classification of Oliver (1985) and Zintl (1991).
 
 

- OLIVER (1985): three different groups; 

· Principles related to the stimulation of physical conditioning. 

· Principles related to the systems to witch said stimulus is direted. 

· Principles related to the response to said stimulus. 

 

- ZINTL (1991): three diffrent groups again; 

· Those who initiate the adaptation. 

·Those who guarantee adaptation. 

·Those who exercise an specific control of adaptation.