DIET - P.E.

PART ONE 

Following the instructions and applying the given formula (GETD = TMB (+ ETA) + EAF), the calories that I would personally need taking into account my physical characteristics would be a total of 1,540.64.

PART TWO

To do the second part of the exercise, I take note of what I have consumed during a normal Saturday, and consulting the table of calories and macronutrients, I can know how many I do consume.

Breakfast:

- A glass of coffee with milk of approx. 200 ml - 90 cal, 18.6g of macronutrients.

 Lunch:     

     - One plate of rice (50 g raw) - 171 cal, 42.4 g of macronutrients - with chicken -          52 cal, 10.4 g of macronutrients - and vegetables: eggplant - 25 cal, 7 g of macronutrients - and onion - 19 cal, 5 g of macronutrients -.

       - Approximately half tomato (100g) - 22 cal, 6.9 g of macronutrients.

       - A yogurt of 125g. - 54 cal, 10.89 g of macronutrients.

Dinner:

-          One serving of omelette with 4 eggs and 2 potatoes, which is about 144 cal and 19.3 g of macronutrients from the potato and 482 cal and 51.4 g of macronutrients from the egg.

-          Grapes (100g) - 68 cal and 18g of macronutrients.

-          A glass of chocolate milk of approx. 200ml - 124 cal and 48g of macronutrients.

At the end of the day, I consumed a total of      1251 calories and 195.49 grams of macronutrients.

PART THREE

-          The number of calories consumed during the day turns out to be insufficient compared to what was previously established by the calculation of the GETD.

                        1540 – 1251 = 289. 

-          Almost 300 calories are still needed, and although these could be contributed by a bit of bread with lunch and dinner and a piece of fruit at mid-morning or mid-afternoon, I will try to adjust my diet by changing some foods so that these are healthier, reaching five meals a day and also making sure to consume 5 pieces of fruit. 

Breakfast:

- We keep the coffee with milk (90 cal) but we also add a juice of two oranges (84 cal) and half a banana (42 cal).

Mid-morning snack:

- One apple (58 cal).

Lunch:

- We keep the rice with chicken, eggplant and onion (259 cal), but to this we also add 50g of carrot (21 cal).

- Half tomato (22 cal).

- We keep the yogurt, but we change it for one of fibers and fruits (80 cal).

Snack:

- One pear (56 cal).

- 50g of mortadella (154g).

Dinner:

- We keep the potato omelette (526 cal) and the grapes (68 cal).

- We changed the 200 ml of chocolate milk for the same amount, but of skimmed milk (80 cal). 

So then we would have the 1540 calories that I need, even though such a strict diet is 

not necessary at all.

To finish my project, I will try to make another diet that follows the last instructions: having 50% of carbohydrates, 30% of proteins, and 20% of fats.

-          I do need 1540 calories, which means I need 770 calories from carbohydrates = 192.5 grames, 462 calories from proteins = 115.5 grames and 308 calories from fats = 34.2 grames.

-          In the new diet that I’ve planned, I have a total amount of 132,95 grames of carbohydrates, 45.45 grames of proteins and 32.95 grames of fats.

The amount of fats and carbohydrates is more or less correct, but the problem here is the amount of proteins: it is not enough.

To be able to have thhe amount that I need, I’ve shearch for an aliment that has the rest of the proteins that I need without changing my levels of carbohydrates and my levels of fats (more that it’s necessary). A beef leg fillet will be what I need.

This has 81.4 grames of proteins and 8.2 grames of fats, but it does not have any carbohydrates. Adding this to my meal, (and eating the yogurt on the mid-morning snack so I dont eat that much at lunch) I will have 126. 82 grames of proteins and 41.10 grames of fats in my ideal diet.

But also, I will introduce two pears of aprox. 250 grames, witch will help me fixing my carbohydrates levels. I will eat them at the mid morning snack and in the luch as part of my dessert.

AEROBIC VS ANAEROBIC

When we use our body for practising exercise or even for making the things that we do everyday, we need and energy to be able to have the capacity of actually doing it. For that, our body uses two types of different metabolism to provide the fuel needed to our muscles: AEROBIC and ANAEROBIC. There's some differences between them that we must understand if we want to know how our body works.
 
ANAEROBIC METABOLISM: 

- Is the one we use when a lot of effort is necesary but not for a very long time (short burst of energy); for example, when we go for an sprint.
- What occurs is that our lungs cannot put the amount of oxigen needed into the bloodstream to our body to keep working properly, so our body creates energy through the combustion of carbohydrates in the absence of oxygen.

AEROBIC METABOLISM:

- Other way, anaerobic metabolism is the one we use when we do a longer exercise, which also needs a big amount of enery, but that will be provided little by little during a longer time; for example, when we go running, cycling or walking.
- In this case, our body creates the energy we need by burning carbohydrates, amino acids and fats in the presence of oxygen.



When we practise a sport or we make excercise activities, our body changes from one metabolim to another depending on what it needs in that moment.
Anaerobic metabolism is not as efficent as aerobis metabolism is; but, on other way, the anaerobic one can only use glucose and glycogen, while aerobic can also use fats and protein.

But, after all, our body is able to choose between them and use the one that adapts better to what it needs at that moment, which is completly amazing! This is definitely a very extense and interesting topic with a lot of parts to know about, and in the end, knowing about this also means that we know about our own body.

Physical Education Project

1. What is the FNP? Explain all its phases and give some examples. 

The FNP (Propioceptive Neuromuscular Facilitation) is a method used to improve in a easy and quickly way the flexibility skills and capacity. This method has got more popular during the last years due to how simple is it.
The FNP emerged as a therapeutic method of muscle rehabilitation in victims of blows and accidents, then was adopted by sports and physical activity, to increase the levels of flexibily on athletes.

It has four different phases:
1.- Massive stretching: (20 seg) Stretching in the way that we must do it properly depending of what type of the body we are working with.
2.- Isometric contraction: (8 seg) We must contract the muscle we are working with. We have to have the help of one partner, so he or she can help us giving us a resistance.
3.- Rest: (3-5 seg) We rela for a few moments before we continue with the exercise.
4.- Massive strectching: (20 seg) We repeat the first phase, but now, we will see a great improvement in our capacity.

Now, we'll see some examples:
 - QUADRICEPS.

 

- HAMSTRINGS.

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

It was discovered and desarrollated by Hans Seyle, and its consist of observating the human and his different posibilities of respond in cases of stress or danger. 

It says that is the thing that is alterating us is too intense, our body and brain won't be able to adapt to it, but, if that thing is not that much intense, we will be able to adapt and find a solution for the situation. Basically, that our capacity to adapt and asume the new situation will depend on the intensity of whatever is changing our situation or circunstances.

It has three dieffrent phases: Alarm phase, resistance phase, and exhausatation phase.

Example. We can see ourselfs in this situation when we got stuck in an elevator, when we loose our keys or mobile phone, when we get lost in a city that we don't know yet... etc

3. Explain the Thereshold law by Arnold Schult. Ilustratte with a example.

Basically, it talks about de need of a minimun stimulus necesary so there can be a modification on our organism. 

Example: our organism starts getting modificated when we have been practising a sport for a while. If we have just starsted, or we preactise it, for example, once a year; our body won't be changed. 

4. What is the training load and what are its components. Explain and give examples. 

Is a textual feedback on the strenuousness of a single training session. The calculation is based on the consumption of critical energy during exercise. It make diferrent training sessions results comparable.

Its components are volume and intensity, and they must be increasd if we want to improve our skillls or capacity. 

Example: If I play tennis and I want to improve my capacity, I must increase the volume and intensity of my exercises everyday, each one of then a little bit harder that the previous one. 

5. Explain the principles of training according to the classification of Oliver and Zintl.

- 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. 

New course update 

We´ve started the new and last year on the highschool. Once more, I'll be using my blog to put together all the works and projects from my different biligual subjects.
Let's begin!

Fruit Salad

I made healthy recipe with my partners isabel and Esther.
Here you have it:

http://isabellozanoportfolio.blogspot.com/search?updated-max=2018-03-23T20:46:00%2B01:00&max-results=7

A recent study found that when trained athletes performed an exercise while listening to music, there were able to do between 1 and 2 series more.
So, what about making a play list before going to the gym?

SELF-EVALUATION

→ During this term, I've learned some new English vocabulary and grammar; the different types of cities around the world, and how they have developed.

→ Outside the high school, I have watched some films and series in English, and I have read lot of news and interesting articles.

→ I have to improve my English grammar, and a little bit of the Physical education's vocabulary.

→ I can improve them practicing with other people, talking to them,or just trying to learn them by hard.

Self evaluation third term

During this term, I learned some sports vocabulary,  I did a very interesting music projects and also improve my English grammar.

The music project that I liked most was the musician speech; because I liked to know what musicians were borned in my city. The project that I didn´t liked was the traditional song project, because I think that that is something that we already know.

I have to improve my English vocabulary and listening.
Outside the English classes, I have listened to music and also I have seen some series and movies.

Enjoy your vacation.
:)

English work

Jonah Lomu

During the English classes, my friend Isabel and I made a prezi work about Jonah Lomu. He was a very important and famous rugby player from New Zealand.

Here you have the link to see it, hope you like it!

http://prezi.com/0pxp5-2finbp/?utm_campaign=share&utm_medium=copy&rc=ex0share

Jonah Lomu

I did an English project about a sportsman called Jonah Lomu, here it is  the prezi:

http://prezi.com/0pxp5-2finbp/?utm_campaign=share&utm_medium=copy&rc=ex0share