GOODBYE TO IESO TOMÁS BRETÓN!!

This is my last post since we started this activity about the blog. They had been lots of days publishing things about diferent bilingual subjects with diferent teachers, I hope this activity doesn´t end for a long time!                       
                                                                   Goodbye                                Antonio S. J.

ESTIMATE OF CALORIES AND MACRONUTRIENTS OF THE PERSONAL DIET

ESTIMATE OF CALORIES AND MACRONUTRIENTS OF THE PERSONAL DIET

1.-   10 – 18 years            TMB = 17,5 · P + 651  à   TMB = 17,5 · 63,5 + 651 = 1762,25

Light Activity à 1,55                     1762,25 · 1,55 = 2731,49 calories

2.- ANY DAY DIET

CALORIES CARBOHYDRATES PROTEINS FAT                                                                    BREAKFAST 250 g Milk 197,5 100 30 67,5 40 g Bisquits 192,8 110,4 11,2 25,2                                                                    MIDMORNING 100 g Apple 55 46 1,2 2,7                                                                   LUNCH 300 g Grilled Chicken 639 0 292,8 345,6 100 g Rice 366 326,4 26,4 8,1 75 g Sausages 231,75 2,7 39,3 189 125 g Yogurt 80 27,5 19,5 29,25                                                                   SNACK 120 g Chocolate Palm 648 292,8 24 324                                                                   DINNER 200 g Cod 630 0 600 30,6 100 g Chips 234 136 14,4 99 250 g Milk 197,5 100 30 67,5 40 g Bisquits 192,8 110,4 11,2 25,2                                                       TOTAL 3664,35 1252,2 1100 1233,65                         (MARGIN 100 KCAL BY MACRONUTRIENT)

CALORIES à 2731,49

CARBOHYDRATES à 50% = 1368 kcal       1268 – 1468 kcal

PROTEINS à 30% = 820 kcal                                720 – 920 kcal

FAT à 20% = 546 kcal                                      446 – 646 kcal

3. ADJUSTED DIET

	CALORIES	CARBHYDRATES	PROTEINS	FAT
BREAKFAST
250g Milk	197.5	100	30	247.5
100g Kiwi	53	43	3.2	5.4
MIDMORNING
100g Apple	58	60.8	1.2	1.8
LUNCH
100g Strawberrys	33	32	3.2	3.6
300g Bread	806	688.8	111.6	5.4
100g Rice	345	314.5	26.8	2.25
100g Cod	77	0	70	28
150g Hare	202.5	0	126	67.5
SNACK
100g Apple	58	60.8	1.2	1.8
DINNER
100g Kiwi	53	43	3.2	5.4
500g Tuna	670	0	496	180
400g Celery	84	52.8	17.6	0
TOTAL OF THE DAY	2637	1395,1	890,5	548,6

CALORIESà 2731,49 – 2637 = 94,49 kcal less

CARBOHYDRATESà 1395,1 – 1368 = 27,1 kcal de excess

PROTEINS à 890,5 – 820 = 70,5 kcal de excess

FAT à 548,6 – 546 = 2,6 kcal de excess

BLACK MAGIC PROJECT

THIS IS OUR PRESENTATION OF BLACK MAGIC, I HAVE MADE THIS PROJECT WITH TONY AND RODRI
https://mail.google.com/mail/u/0/?ui=2&view=btop&ver=5tb04o5c4q0#attid%253Datt_1692fc4de5fd7365_0.1_f_jsnesvy00
WE HOPE YOU LIKE IT!!!!

AEROBIN AND AEROBIC METABOLISM

TYPES OF METABOLISM

THE BODY USES ANAEROBIC AND AEROBIC METABOLISM DURING EXERCISE TO PROVIDE THE NECESSARY FUEL FOR THE MUSCLES

ANAEROBIC METABOLISM IS THE CREATION OF ENERGY THROUGH THE COMBUSTION OF CARBOHYDRATES IN THE ABSTENCE OF OXYGEN. THIS OCCURD WHEN THE LUNGS CON NOT PUT ENOUGH BOXYGEN INTO THE BLOODSTREAM TO MEET THE ENERGY DEMANDS OF THE MUSCLES. IN GENERAL, IT IS USED ONLY FOR SHORT PERIODS OF ACTIVITY.

WHEN THERE IS NOT ENOUGH OXYGEN IN THE BLOODSTREAM, GLUCOSE AND GLYCOGEN CAN NOT BE BROKEN DOWN COMPLETELY INTO CARBON DIOXIDE AND WATER. INSTEAD, LACTIC ACID IS PRODUCED, WHICH CAN ACCUMULATE IN THE MUSCLES AND DEGRADE MUSCLE FUNCTION.

AEROBIC METABOLISM IS THE WAY THE BODY GENERATES ENERGY THROUGH THE COMBUSTION OF CARBOHYDRATES, AMINO ACIDS AND FATS IN THE PRESENCE OF OXYGEN. COMBUSTION MEANS BURNING, SO WHAT THE BODY DOES IS BURN SUGARS, FATS AND PROTEINS FOR ENERGY. AEROBIC METABOLISM IS USED FOR SUSTAINED PRODUCTION OF ENERGY FOR EXERCISE AND OTHER BODILY FUNCTIONS.

ANAEROBIC AND AEROBIC

THE GENERAL METABOLISM OF THE BODY INCLUDES MUSCLE CONTRACTION, RESPIRATION, BLOOD CIRCULATION, MAINTENANCE OF BODY TEMPERATURE, DIGESTION OF FOOD, WASTE DISPOSAL AND FUNCTIONS OF THE BRAIN AND NERVOUS SYSTEM. THE SPEED AT WHICH YOU BURN CALORIES IS CALLED THE METABOLIC RATE.

DURING EXERCISE NOT ONLY INCREASES THE METABOLISM IN THE MUSCLES, BUT ALSO IN THE RESPIRATORY SYSTEM AND THE CIRCULATORY SYSTEM. GREATER HEART RATE AND FASTER BREATHING FREQUENCY ARE NEEDED TO DELIVER OXYGEN AND NUTRIENTS TO THE MUSCLES, SO THE BODY MUST ALSO WORK HARDER TO AVOID OVERHEATING. FOR EXAMPLE, THROUGH SWEATING.

ANAEROBIC METABOLISM CAN ONLY USE GLUCOSE AND GLYCOGEN, WHILE AEROBIC METABOLISM CAN ALSO BREAK DOWN FATS AND PROTEINS. INTENSE EPISODES OF EXERCISE IN THE ANAEROBIC ZONE AND IN THE AREA ABOVE 85% OF YOUR MAXZIMUM HEART RATE USE ANAEROBIC METABOLISM TO NOURISH THE MUSCLES.

SOME SPORTS 

THE LIFTING OF WHEIGHTS AND OTHER STRENGTH EXERCISES, WHEN EXTENUATING EFFORTS ARE MADE IN A SHORT PERIOD OF TIME.

WHEN RUNNING OR PEDALING VERY FAST, TO GET ENOUGH ENERGY.
IN THE SPRINTS, TO FEED THE MUSCLES DURING TAHT BRIEF PERIOD OF SPEED.

PHYSICAL CONDITION

1. WHAT IS THE FNP? EXPLAIN ALL ITS PHASESAND GIVE AN EXAMPLE FOR THE CUADRICEPS AND ANOTHER FROM HAMSTRINGS
- FNP REFERS TO A SET OF TECHNIQUES OF FACILITATION NEUROMUSCULAR PROPIOCEPTIVE (FNP). THEY´RE THERAPEUTIC METHODS CARRIED OUT IN ORDER TO OBTAIN SPECIFIC ANSWERS OF THE SYSTEM NEUROMUSCULAR FROM THE STIMULATION OF THE ORGANIC PROCIOCEPTOR.
- FIRST, STETCH AS FAR AS YOU CAN WITH A STATIC STRETCH, MAINTAIN THIS POSITION FOR 20´´.
- SECOND, MAKE AN ISOMETRIC STRETCHING AND STAY IN THIS POSITION FOR 8´´.
- THIRD, REST FOR AROUND 6´´.
- FINALLY, STRETCH AS FAR AS YOU CAN, IF YOU HAVE DONE WELL, YOU WILL STETCH MORE.


2. EXPLAIN THE GENERAL SYNDROME OF ADAPTATION AND ALL ITS PHASES AND 3. EXPLAIN THE THRESHOLD LAW BY ARNOLD SCHULT. ILLUSTRATE WITH AN EXAMPLE.

- THE ADAPTATION OCCURS BY THE ASSIMILATION OF OPTICAL STIMULUS SITUATED BETWEEN THE MINIMUM THRESHOLD AND THE MAXIMUM THRESHOLD DIFFEREBNTIATING IN THIS TYPES OF STIMULUS:

• SMALL STIMULUS: INTENSITY BELOW THE MINIMUM THRESHOLD WHERE NO RESPONSE OF THE ORGANISM OCCURS.
• MEDIUM STIMULUS: ITS INTENSITY REACHES THE MINIMUM THRESHOLD BUT DOES NOT EXCEED IT, THAT IS, IT MAKES A RESPONSE BUT NO ADAPTATION.
• STRONG STIMULUS: IT IS THE OPTICAL STIMULUS, IT OFFERS RESPONSE AND ADAPTATION.
• VERY STRONG STIMULUS: THE INTENSITY IS VERY HIGH AND IT IS GENERATED ABOVE THE MAXIMUM THRESHOLD HIGHER THAN WHAT YOU CAN SUPPORT, RESULTING IN EXAHUSTION.

- THE TYPES OF ADAPTATION CAN BE CLASSIFIED ACCORDING TO TWO LARGE GROUPS:

• SPECIFIC ADAPTATIONS: THEY CAN BE IMMEDIATE ADAPTATIONS OR LONG-TERM ADAPTATIONS.
• GENERAL OR NONSPECIFIC ADPTATIONS: THESE ARE ADAPTATIONS OF A HORMONAL NATURA THAT ARE CLOSELY RELATED TO THE GENERAL ADAPTATION SYNDROME

- IT IS DIVIDED INTO THREE PHASES:

• STRESS OR ALARM PHASE: IN THIS PHASE YOUR BODY PERCEIVES THE STRESS OR TRAINING LOAD THAT YOU ARE APPLYING, THEREFORE, THE BODY WILL BEGIN TO DEVELOP A SERIES OF ALTERATIONS OF PHYSIOLOGICAL AND PHYSIOLOGICAL ORIGIN, CONTROLLED BY THE NERVOUS SYSTEM SYMPATHETI, WHO WILL PREDISPOSE HIM TO FACE THIS BURDEN. THE APPEARANCE OF THESE SYMPTOMS WILL BE DETERMINED BY SEVERAL FACTORS: THE DEGREE OF PERCEIVED THREAT, CONTROL OVER THE STIMULUS, ENVIRONMENTAL FACTORS OR PHYSICAL PARAMETERS. WTHIN THE ALARM PHASE THERE ARE TWO SUB-PHASES:
• SHOCK SUB-PHASE AND ANTI-SHOCK SUB-PHASE
• ENDURANCE PHASE: THIS PHASE REFERS TO THE ADAPTATION OF OUR BODY TO THE TRAINING LOAD. IN THIS ADAPTATION PHASE, EMOTIONAL, COGNITIVE AND PHYSIOLOGICAL PROCESSES ARE DEVELOPED TOGETHER. GIVEN THE PERSISTENCE OF THE STIMULI, THE ORGANISM OVERCOMES THE INITIAL EQUILIBRIUM, ADAPTATING AND ACQUIRING A STATE OF RESISTANCE SUPERIOR TO THAT OF THE ALARM PHASE.
• EXHAUSTION PHASE: WHEN YOUR ADAPTATION MECHANISMS ARE NOT EFFECTIVE.

4. WHAT IS THE TRAINING LOSD AND WHAT ARE ITS COMPONENTS?

- TRAINING LOAD IS TEXTUAL FEEDBACK ON THE STRENUOUSNESS OF A SINGLE TRAINING SESSION. 
- TRAINIG LOAD CALCULATION IN BASED ON THE CONSUMPTION OF CRITICAL ENERGY SOURCES DURING EXERCISE.
- THE MAIN COMPONENTS OF TRAINING LOAD ARE VOLUME AND INTENSITY.
- ALSO, THERE IS A TRADE-OFF BETWEEN VOLUME AND INTENSITY: IN MOST CASES, VOLUMEGOES DOWN AS INTENSITY INCREASES AND VICE-VERSA.

5. EXPLAIN THE PRINCIPLES OF TRAINING ACCORDING TO THE CLASSIFICATION OF OLIVER (1985) AND ZINTL (1991).

-SPECIFICITY: TRAINING MUST BE MATCHED TO THE NEEDS OF THE SPORTING ACTIVITY TO IMPROVE FITNESS IN THE BODY PARTS THE SPORT USES.
-OVERLOAD: FITNESS CAN ONLY BE IMPROVED BY TRAINING MORE THAN YOU NORMALLY DO. YOU MUST WORK HARD.
-PROGRESSION: START SLOWLY AND GRADUALLY INCREASE THE AMOUNT OF EXERCISE AND KEEP OVERLOADING.
-REVERSIBILITY: ANY ADAPTATION THAT TAKES PACE AS A RESULT OF TRAINING WILL BE REVERSED WHEN YOU STOP TRAINIG. IF YOU TAKE A BREAK OR DON´T TRAIN OFTEN ENOUGH YOU WILL LOSE FITNESS.