SELF ASSESMENT

The end off the year is already here. It has been a very good year.
I enjoyed doing all the English projects and activities.
My skills in reading and listening have improved a lot and now I can recognise much more vocabulary.
I also have learnt lot of grammar and I'm so happy about.
I'm sad because of the end of the hich school for me, but I'm happy because of the English I have learnt.

VOCABULARY ABOUT TRANSPORT

TRANSPORT VOCABULARY
Rush-hour: a time of the day when lots of cars and persons are on the streets.
Double-decker: a bus with 2 floors
Fare: the money you have to pay to go on a bus, train...

PHRASAL VERBS
Turn back: return to a place
Stop over: if you are driving stop for a period of time
Come across: discover something
See off: say goodbye

MEMORIES ABOUT HIGH SCHOOL

This four years have completely changed my live. I remember lots of things like the first day. My first day wasn’t another day for me, I wanted to be in class with my friends. And I was nervous because of the new teachers, the new subjects, the exams and lots of things, but also I was happy because I Knew I was starting a new age for me.

The first year was really good. I met lots of new friends. I liked the teachers that I had. I studied a lot and my notes the first year were really good. I liked the projects of the high school and the trips to other cities. The project that I liked the most was the one that we did in English class about a Shakespeare’s work. I really liked this year.

The second year was a really good year too. I made lots of new friends that I with them. My notes were really good too, but this year some teachers weren’t really good. I enjoyed projects that we had made in music classes and all the trips to other places.

I think the third year was the best one because I was in class with all my friends, the teachers were really good and I had really good notes. This year it flew by. Also I liked the classes with Michael and I made new friends. I enjoyed a lot the art classes because we did lots of interesting projects.

This year have not end yet but I’m enjoying it too much. I’m studying a lot but the notes are good. I liked a lot the trip to Ireland because I met a new culture, new people, I met lots of friends and it helped me a lot with my English level, It was a really good experience. But the think that I liked the most this year is the end of course trip to Malaga because I have been with all my friends and I visited lots of grateful places. The funniest moment of the trip were the nights.

Anyway this had been a really good experience to me, this four years have helped me to grow a lot as a person, to make new friends and to learn new things that will help me a lot in the future. But I’m staying with the funny moments in the classes because this four years have been the funniest ones in my life even though sometimes the teachers got mad with us.

PHYSICAL EDUCATION PROJECT

Taking as reference the calories you need to consume daily and the amount of macronutrients and calories you consume on any given day. Adjust your diet based on these parameters.
-Adjust your diet to the caloric needs of exercise one.
-Substitute snakcs and chocolates for healthier foods.
-Includes five pieces of fruit daily taking into account that each weights around 100 grams.
-Substitute excess of fat meats such as lamb or pork for other less fat such as chicken meat.
-Adjusts a healthy distribution of macronutrients: 50% Carbohydrates  30% Proteins and 20% Fats

-         50% carbohydrates = 1477,35 carbohydrates

-         30% proteins = 886,41 proteins

         -         20% fats = 590,94 fats

 Banana:  Calories: 85 Carbohydrates: 22,2  Proteins: 1,1 Fats: 0,2
Apple:  Calories: 58 Carbohydrates: 15,2 Proteins: 0,3 Fats: 0,2

Melon:  Calories: 44  Carbohydrates: 11,1  Proteins: 0,6 Fats: 0,3 

Watermelon:  Calories: 22 Carbohydrates: 5,3 Proteins: 0,5  Fats: 0,1

Orange:   Calories: 42 Carbohydrates: 10,5 Proteins: 0,8 Fats: 0,2

Gluten flour:  Calories: 378 Carbohydrates: 21,2 Proteins: 41,4 Fats: 8,9

Cheese:  Calories: 393 Carbohydrates: 2,9 Proteins: 40 Fats: 26

Sweet potato:  Calories: 114 Carbohydrates: 26,3 Proteins: 1,7 Fats: 0,4

Fig:  Calories: 274 Carbohydrates: 69,1 Proteins: 4,3 Fats: 1,3

Lentils:  Calories: 340 Carbohydrates: 60,1  Proteins: 24,7 Fats: 1,1

Loin:  Calories: 153 Carbohydrates: 3  Proteins: 23 Fats: 5

Chicken:  Calories:170 Carbohydrates: - Proteins: 18,2 Fats: 10,2

Milk:  Calories: 79 Carbohydrates: 10 Proteins: 3 Fats: 3

Bread:  Calories: 263 Carbohydrates: 56,5 Proteins: 8,9 Fats: 0,2

Soup:  Calories: 369 Carbohydrates: 75,2 Proteins: 12,5 Fats: 1,2

Tuna: Calories: 127 Carbohydrates: - Proteins: 28 Fats: 0,8

TOTAL: Calories: 2911

Carbohydrates: 388,2  x  4  =  1552,8

Proteins: 208,6  x   4   =   834,4

Fats:  59,5   x   9   =  535,5

   

       

SELF ASSESMENT

This term I learnt lots of things. I have improved my writting and my listening. I have to improve the vocabulary. My favourite thing this term has been the presentations about the reading book. I'd like to do more projects like this on the next term. I learnt culture about the witchcraft and about the metabolism.

Slavery in America

Project about Slavery.

VOCABULARY ABOUT UNIT 4

Cheer up: When you feel happy about something. When you make someone happy you cheer up someone.
Slow down: To stop doing something.
Chill out: The action of realxing for example listening to music or going to the cinema with friends.
Open up: When you open up to someone you tell him your problems, what's wrong...
Face up to: The action of deal aganist your problems...

AEROBIC AND ANAEROBIC METABOLISM

Explain in detail the differences between the aerobic and anaerobic metabolism and explain the differences between them.

Definition of metabolism and when it occurs.

Metabolism refers to the processes your body uses to break down nutrients, form compounds the cells can use for energy and use those compounds to fuel cellular functions. Your body secretes enzymes to break down food into sugars, proteins, and fats. Then each cell of your body can take these in and use them in aerobic or anaerobic metabolic processes to form adenosine triphosphate (ATP) which is the fuel used in the cell. The calories from food are burned in this way to produce energy in each cell. Your body's overall metabolism includes muscle contraction, breathing, blood circulation, maintaining body temperature, digesting food, eliminating wastes, and the functions of the brain and nervous system. The rate at which you burn calories is called your metabolic rate.

During exercise, you not only increase metabolism in your muscles but also in your respiratory and circulatory systems. You need a faster rate of breathing and heart rate to deliver oxygen and nutrients to your muscles. Your body also must work harder to prevent overheating, such as through sweating.

Your body uses two types of metabolism during exercise to provide the fuel needed for your muscles.

Anaerobic metabolism:

Anaerobic metabolism is the creation of energy through the combustion of carbohydrates in the absence of oxygen. This occurs when your lungs can't 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 weight.

When there isn't enough oxygen in the bloodstream, glucose and glycogen can't 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:

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 calling 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 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.

Aerobic metabolism vs anaerobic 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.

• Aerobic metabolism requires oxygen, whereas anaerobic metabolism does not.

• Anaerobic metabolism cannot continue indefinitely. In contrast, aerobic metabolism can continue forever, only under theoretical conditions.

• Carbohydrate, fat, and proteins are used as sources of aerobic metabolism while only carbohydrate is involved for anaerobic metabolism.

• Aerobic metabolism involves low to moderate intensity activities, whereas anaerobic metabolism involves only high intensity activities.

• Anaerobic metabolism takes place in the cytoplasm of cells while aerobic metabolism occurs in mitochondria.

• Aerobic metabolism produces more energy than anaerobic metabolism if the same amount of the same substrate.

• Glycolysis is an anaerobic metabolic pathway, whereas citric acid cycle and electron transport chain are aerobic metabolic pathways.

• Aerobic metabolisms contribute more (around 90%) for the supply of energy while anaerobic metabolism contributes less.

• End product of anaerobic metabolism is lactic acid while that of aerobic metabolism is carbon dioxide and water.

CATCHY PHRASES

Because you worth it.

Impossible is nothing.

Think different.

SELF ASSESMENT

This term I have improved translation and vocabulary in the second exam. I think I have improved my speaking also. This term I enjoyed lots of things, for example the sway presentation about a social media. I really like the classes. The next term I have to improve more the speaking and my writing.

VOCABULARY ABOUT SHOPPING

Bargain: something that us cheaper than usual.
Refund: Pay back to someone.
Suppplier: Someone that provides goods.
Browse: Look in a relaxed way things in a shop.

Purchase: Buy something.
Consumer: Someone that buy or uses services.

SWAY PRESENTATION

Here is my sway presentation. I liked this project. I have done it with David.

https://sway.office.com/Km9C7Mc7oMRTH7P0

Physical condition.

1. What is the FNP? Explain all its phases and give an example for the quadriceps and another for hamstrings.
The propioceptive neuromuscular facilitation is a method to improve your flexibility in a short period of time. It is  the most efficient and quick method to improve flexibility. At first it was a therapeutic and reabilitator method but then it integrates in the physical activity.
Phases:
1-: First we strech the muscle around 20 seconds.
2-: Then 8 seconds of isometrical contraction.
3-: Now 3-5 second of relax.
4-: And now another 20 seconds of streching.

QUADRICEPS
You have to stay in the wall and your partner takes up your leg around 20 seconds. Your partner has to put his arm on your hip to fix it. After 20 seconds you do contraction trying to go down with your leg 8 seconds but your partner won't allow you. After this you will relax 3-5 seconds and then your partner will strech you again another 20 seconds.

HAMSTRINGS
You sit down with your feet in the wall. Your partner will put his hands on your shoulders. You will try to touch your feet around 20 seconds. Then you will do isometrical contraction trying to go back. Then you will rest 3-5 seconds and your partner will strech you another 20 seconds.


2. Explain the General Syndrome of adaptation and all its phases. Give an example.
GAS is a thrre-stage response that the body has to stress. Hans Selye a Vienna born working in the past century, was the first person to describe GAS. Selye found that rats displayed a similar set of physical responsens to several different stressors.
The scienstist explained gas as the body's way of adapting to a perceived to better equip it to survive
Phases.

1-: Alarm reaction: At the alarm reaction stage, a disstress signal is sent to a part of the brain called hypothalamus. The hypotalamus enables the release of hormones called glucocorticoids.
Glucocorticoids trigger the release of adrenaline and cortisol, which is a stress hormone. The adrenaline gives a person a boost of energy. Their heart rate increases and their blood pressure rises. Meanwhile, blood sugar levels also go up.

2-: Resistance: During the resistance stage, the body tries to counteract the physiological changes that happened during the alarm reaction stage. The resistance stage is governed by a part of the ANS called the parasympathetic.
The parasympathetic branch of the ANS tries to return the body to normal by reducing the amount of cortisol produced. The heart rate and blood pressure begin to return to normal.

3-: Exhaustion stage: After an extended period of stress, the body goes into the final stage of GAS, known as the exhaustion stage. At this stage, the body has depleted its energy resources by
continually trying but failling to recover from the initial alarm reaction stage.
Once it reaches the exhaustion stage, a person's body is no longer equiped to fight stress.

Examples:
A relationship breakdowns.
Losing a job.
Medical problems.

3. Explain the Threshold Law by Arnold Schult. Illustrate with an example.
The intensity of training is decisive in the results of this. This, accoirding to the Law of the Ural or of Schultz-Arnodt, the training stimulus must overcome a threshold of intensity to be able to trigger an adaptation response that is, to serve as something.
1. Stimulus below the threshold: They don't have effects or require any recovery. For example, if in try to do weights lifting a ballon.
2. Effects above the threshold:
Of medium intensity: they have a function of maintenance of the functional level in short periods of time.
Optimal: they develop the functioanl level, that is, they train and they are the most typical of the athletes.
Exceedingly strong: they cause functional damage and can lead to overtraining and injuries.

The optimum threshold to work the force is 30-40% of our maximun possibilities. In resistance: at least we must work between 50-60% of the maximun cardiovascular possibilities. In speed: the stimuli have to be maximum, with what is reached 90-100%.


4. What is the training load and what are its components? Explain them and give an example of each component.
Is the amount of work done by and individual body called as load. Load is the psychological and physiological demand put on the organism through motor stimuli resulting in improvement and maintenance if higher permormance capacity.
There are two types of load: External and internal load.
Components:
Volume: In couple of words, training volume is the amount of work done. For example if I do exercise for 30 minutes the volume is 30 minutes.
Intensity: Is how hard you train. If I traing at 100% the intensity is 100%
Frequency: Is how often you perform certain exercise. For example you can practise an exercise 3 or 4 times a week.
Density: The relation between work and pause of each load. An example is reduce fatigue through complete breaks.

5. Explain the principles of training according to the classification of Oliver (1985) and Zintl (1991)
Training principles are defined as the general rules that are applied in any type of sports training, or that happened by applying an stress to the human body.

Oliver establishes the following categories to classify the different principles:
- Principles related to the stimulation of physical conditioning.
This says that the traininig stimulus must overcome a certain threshold of intensity to be able to initiate an adaptive reaction, to have an effect in the training.

- Principles related to the systems to which said stimulus is directed.
A stimulus is any change that is capable of producing a response from the organism. The receptors are very specialiszed structures capable of perceiving the stimuli and converting them into nervous impulses. There are two groups. Internal and external.

- Principles related to the response to said stimulus.
The stimuli respond to reactions of the environment or their own, and are subject to the nature of the action that precede it becoming a situational chain in which the process is repeated, being: A stimulus that precedes a perception and this causes an action, where the cycle returns and repeats itself because the action is the stimulus that precedes another perception that originates another action.

Zintl encompasses its proposed principles in three groups:
- Those who initiate the adaptation.
The adaptation to physical effort in the development of basic physical abilities. Following the definition of Alvarez del villar, the adaptation is the ability of living beings to maintain a constant balance of their functions before the stimuli that affect them.

- Those that guarantee adaptation.
In a complete macrocycle, we will have mesocycles or microcycles in which we need to perform very strong stimuli, but we must know how to control stages and guide our training correctly bases on our objetives. I repeat we can't always train heavy, since, our central nervous system would not support it, and our muscles either.

- Those who exercise a specific control of adaptation.
Those who exercise specific control over adaptation. In order to make adaptation processes specific for each person, it is necessary to follow some principles, for example the individualization. Training loads should be specifically oriented towards the personal and individual person: ( age, sex, motor skills)

VOCABULARY

ADJETIVES

Supportive: A supportive person is someone that every time is there to help you.

Outgoing: Someone who is very extrovert, that has lots of friends.

Truthful: Someone who always tells the true.

Eager: Someone who always is ready to do things.

IDIOMS

Here are some idioms.

Aching heart: A feeling of sadness or pain that one has when love has been lost or has faded

Eat one's heart out: Felling negative emotions like jealousy, anguish or bitterness about something.

Follow one's heart: To do something according to one's felling.

Have a heart of stone: To be cold and unfriendly; showing no sympathy to others.
Heavy heart: A feeling of unhappiness or being weighed down with sorrow.

WELCOME TO THE 4th GRADE

SELF EVALUATION

Now I can distinguish better the tenses. I can do better the listening. I have improved my pronunciation and entonation in Michael's classes. I can understand faster the readings than one year ago. I have improved all the skills and I have learnt a lot of vocabulary.

INVENTION

https://prezi.com/owb20uwnphj5/play-station/

HOW TO DO THE SUPERMAN

1 This is the inicial position to do the superman.

2. Then you have to put up the left or therightarm and the opposite leg keppin the back straight.

3 Repeat it sometimes. It is a good exercise to include in your exercise rutine.