P.E TEACHER FOR A DAY

HELLO VOLLEYBALL PLAYERS!

I'm going to explain the purpose of my session of volleyball:I have done it because it's a work that my P.E. teacher wants me to do... I know what you're thinking about... Another project??? Yes!!!, but it's amazing to have your own class and teach your "students". I have prepared a session of volleyball for my partners that has warm up, tasks, and cool down. This is done for me, so I hope you like it.

WARM UP

5 minutes running around the pitch and 10 minutes stretching (rotate their ankles, their knees, their hip, their arms, their head, their wrists... Stretch their back, their shoulders, their legs... etc).

FITNESS TASK

They have to do a circuit of cones during 6 minutes.
To do it, they have to put on the floor 8 cones and do the circuit alternating periods of hard exercise and rest. So in the cones they have to stop and between them they have to run fast.
This exercise develops your ability of react to the ball.

TECHNICAL TASK

On the right side one person has to do a service and on the left side one person has to do a set or a bump and passes the ball to the third person that has to do a smash.
They have to repeat this process during 7 minutes alternating the positions.
This task improves your ability to do specific movements like service, set, bumps and smash.

INDIVIDUAL TACTICAL TASK

On the right side one person passes de ball as he/she wants to the person that has to do a smash, and the person that is on the left side has to block the ball.
They have to repeat this process during 7 minutes alternating the positions.
This task improves your individual tactical, so the individual work is block de ball.

COLLECTIVE TACTICAL TASK

On the right side one person passes the ball to the person that has to do a service and this person passes the ball to de left side of the net to the person that has to do a bump. This person passes the ball to the third person that has to do a set and passes the ball to de forth person that has to do a smash but they have to find the opponents' weaknesses and when they are going to do a smash the person that has to do it have to direct the ball to a place where there's nobody.
They have to repeat this process during 8 minutes.

COOL DOWN

Stretching during 10 minutes: Stretch their back, their legs, their shoulders... 

 While they were stretching, I asked them their opinions:

- "Wonderful".
- "I think your session has been entertaining and we were able to practice the essential parts of volleyball".
- "Amazing and different".
- "I have liked the session because we have practiced basic techniques of volleyball and we have had a great time together doing the tasks".

I think my session has helped them to improve their techniques of volleyball, but the most important thing is that we have done it together as a team.

See you soon volleyball friends!

MY FITNESS SESSIONS

HI EVERYBODY!

As you know, I'm creating this blog because I have done a personal training to improve my endurance and my flexibility.
I have done a six-week programme and this has been an incredible experience because you create a habit and makes you constantly to reach your goal.
But this training only works with motivation and habit, you must know:
Motivation is what gets you started. Habit is what keeps you going. 

I have to put here three sessions but they only have one difference: the main part.
All the sessions have the same parts: the warm up, the main activity, and the cool down.
So I'm going to put one session but with three different methods of training.



1 WARM UP

• Whole body exercise to raise heart rate and body temperature.
• Stretching to prepare muscles, ligaments and joints.
• Practising skills and techniques to be used in the session.

In my warm up:

You have to run for 15 minutes and you have to stretch all parts of your body for 10 minutes to prevent injuries when you should do the main activity

2 MAIN ACTIVITY

• fitness training - which may be linked to repeated technique work
• skill development - drills or team practices
• modified or conditioned games

My main activities are:

Interval training involves alternating between periods of hard exercise and rest. It improves speed and muscular endurance.

Fartlek training or 'speed play' training involves varying your speed and the type of terrain  over which you run, walk, cycle or ski. It improves aerobic and anaerobic fitness.

Continuius training involves working for a sustained period of time without rest. It improves cardio-vascular fitness.

3 COOL DOWN

• Light exercise to help remove carbon dioxide , lactic acid and other waste products.
• Gentle stretching to prevent muscle soreness and stiffness later.

In my cool down you have to walk for 5 minutes and you have to stretch your muscles after the intensity training.

To finish, I leave you a video that I have done during my training.
I hope you like it, see you!

SMARTPHONES APPS

HELLO AGAIN!

As every athlete, you need to track your exercise, your nutrition and your routine.

It´s very important keep healthy if you train frequently.

And what can be better than bringing your training plan with you? ON YOUR SMARTPHONE!

So here are the best fitness apps I've found.

Total Fitness - Gym & Workouts

Total Fitness is a fitness guide for sports fans. 

Total Gym Fitness offers you a big amount of info that will help you to reach your goals.

Total Fitness has the following sections: exercises guide, workouts, guided workouts and challenges.

https://itunes.apple.com/us/app/total-fitness-gym-workouts/id760860970?mt=8


Sworkit - Workout App for Daily Exercise and Fitness Workouts

NO GYM, NO EXCUSE !
Workouts that fit your schedule, vs needing to adapt your schedule to work out!
Meet your new trainers, Alexandra, Robert, Jeff and Daryl. They’ve refreshed their videos with some amazingly talented physical trainers to make sure you have the very best demonstrations to get the best out of every move you do.

https://itunes.apple.com/us/app/sworkit-lite-personal-workout/id527219710?mt=8

Virtual Trainer Bodyweight 

Choose one of four workout plans that will help you achieve your goals using milestones and customized workout routines. Powerful but simple to use!

https://itunes.apple.com/es/app/virtual-trainer-bodyweight/id649761691?mt=8



I hope you like it, see you soon!

FITNESS FOR EVERYONE

Hi, I'm back!

Today, I'm going to talk about one of my favourites pages of fitness to help you:


FIFSTAR

FitStar puts convenience, control, and the change you want to see in yourself back in your hands. Want to get flexible, strong, lean, or just want to get moving? This yoga and personal trainer will craft your perfect routine and challenge you when you've hit a goal.

    http://fitstar.com

  

SEE YOU!

I ACCEPT THE CHALLENGE

Hello everybody!

To begin with, my name is María José, but you can call me Maja.
I´m 16 years old and I´m a student from Spain.

I have to do a personal training project of fitness because it's a work that my P.E. teacher wants me to do, but I create this blog for you too.

If you want some webpages or smartphone apps of fitness, this is the site where you will find it.
Do you need help with your training? I can help you, because for six weeks I have done a fitness training, so I have experience.
Do you have a goal in mind? You have to challenge your objectives! You have just to clear your mind of can´t.

What are you waiting for?