EXERCISES FOR STRECH THE ABDOMINALS

This is our abdominal streaches:

OPENING WORLD CUP RUSIA 2018:

The inauguration of the world cup of Rusia 2018 was one of the most seen events of the sport o date.

The football world cup is an event very famous where many countries from all the world participate and they are celebrate every four years. First there is a qualifying phase for all countrien of the world except the host that enters directly. Then the classifieds played a group phase. Then the first and the second teams qualify to play eight of finals, quarters, semifinals and the final. The first World Cup was in 1930, in 1942 and in 1946 the world cup was not played becouse was the second world war. Spain won the world cup in 2010. The last World Cup was in Russia. The country that more world cup has won has been Brasil with five World cups, ¡That's a lot!

The author was Robbie Williams, he's a very famous singer from England, he born in 1974 and he sing songs like: Angels, Feel, Love my life... Robbie is associated with pop music.

MY MEALS

Today I eat: 

• Toast with cheese 
• Nutella sandwich
• Apple
• Spanish stew
• Chocolate
• Strawberries
• Croquettes
• Salad 
• Milk

I can improve in: After lunch (spanish stew) eat fruit and no chocolate and for lunch time, eat more fruit, I can eat more fruit throghout the day and eat less chocolate and sweets. I can eat more fish and meat becouse it have proteins and there are very healthy.

THEORETICAL EXERCISES FIRST EVALUATION

1. - What is strength as basic physical ability? How many types of strength are there? Explain them and give an example of each of them.

The strength is the physical ability to perform a physical job or a movement.

There are three types of strength:

• Maxium strength: Is the maximum force a muscle can exert in a single maximalvoluntary contraction. It is used during weightlifting.

• Explosive strength: Explosive strength is the ability to exert maximal force in minimal time. To develop explosive strength and reactive ability you need to do two things. First, you must build your speed strength and second, in the same time frame, you must raise your absolute strength.

• Endurance strength: The ability to maintain muscular contractions or a consisten level of muscle force for extended periods of time. Relies upon aerobic efficiency to supploxygen and nutrients to the working muscles while removing metalobic waste. Examples: An endurance event like a 10K, marathon or triarlon; doing yard work or orther vigorous household chores; high volume bodybuilding-type trainning.

2. - What is flexibility as basic physical capacity? What factors does flexibility depend on?

The flexibility is the ability that allows body movement in all its range. 

The factors on which the elasticity depends are:

• Joint mobility or movement possibilities of the joint: The characteristics of each articulation determine the amplitude of the movements that can be achieved in each one of them.

• Muscle elasticity: The muscle subjected to a sufficient force yields and increases its length, once the cause that caused this lengthening has given way, the muscle returns to its primitive extension. This ability of the muscle to elongate and then return to its initial state, is what is called "elasticity".
• Intermuscular cordination: In any movement, even when carried out with an objective of development of flexibility; This is the result of the joint participation of different muscle groups that must act in an orderly manner in terms of time and tension. If this were not so, the movement would not be synchronized, would be uncoordinated, and would reduce its amplitude by interferences, wihch would act as a brake, between the muscle groups.In any movement, even when carried out with an objective of development of flexibility; This is the result of the joint participation of different muscle groups that must act in an orderly manner in terms of time and tension. If this were not so, the movement would not be synchronized, would be uncoordinated, and would reduce its amplitude by interferences, which would act as a brake, between the muscle groups.
• The age: Children are more flexible than adults, and this is because overtime, with the maturation of the subject, there is a progressive loss of extensibility of the muscles and ligaments.

3.- What is endurance as basic physical ability? How many types of endurance are there? Explain them and give an example of each of them.

Endurance is the ability to maintain physical effort for a long time.

• Anaerobic endurence: Anaerobic endurence training focuses on physiological improvements in the ability of muscles to support the production of force through neuronal and metabolic mechanisms. It is done in a short time but at a lot of intensity. Example: 100m at your maxium speed.
• Aerobic endurance: It is a training with less intensity than the anaerobic but much longer. Example: Rotate a circuit running at a normal speed.

4.- How can I improve my endurance? Explain two exercises to improve aerobic endurance.

Exercises:

• Farleck: You run arround a rectangle for 20-30 minutes and run as fast as you can on the small side and jog on the long sides.
• Swim: You swimming arround 20-30 minutes.

ICE SKATING

Ice skating is the recreation and sport of gliding across an ice surface on blades fixed to the bottoms of skates. The activity of ice skating has given rise to two distinctive sports: figure skating, which involves the performance of various jumps, spins, and dance movements; and speed skating and short-track speed skating, both of which are forms of racing on ice skates.

Ice skating probably developed in Scandinavia as early as 1000 BCE, the first skates being made from shank or rib bones of elk, oxen, reindeer, and other animals.

There is a type of figure skating that is the most contemporary figure skating and consists in interpreting a piece of musical skating on an ice rink and doing pirouettes, turns, jumps and acrobatics. Later it is valued by some judges.

There are also more types of ice skating. Speed skating, short track- speed skating…

FOOTBALL EXPRESSIONS

CHILENA→OVERHEAD KICK/SCISSORS KICK
A BOCAJARRO→AT POINT-BLANK
MANO→HANDBALL
FUERA DE JUEGO→OFFSIDE
GOL EN PROPIA→GOAL IN OWN 
TIEMPO DE DESCUENTO→INJURY TIME
EMPATE→DRAW

THE HEALTHY BREAKFAST

  Ingredients:

1.     1. Strawberry and banana smoothie:

·        Strawberries

·        Banana

·        Milk

·        Honey

2.     2. Apple with orange juice and pipes:

·        Apple

·        Orange juice

·        Pipes

3.     3. Ham toast and organic oil:

·        Ecological bread

·        Ham

·        Ecological oil