Athletics is a traditional olympic sport.
It is also called “Track and field athletics” and it has many different events.

They are divided in:

a) Running and racewalking events:
These include all races from sprints to the Marathon. (Steeplechase and hurdle races too).

b) Throwing Events:
Javelin, Shotput, Hammer and Discus are the four throwing events.

c) Jumping Events:
Long Jump. Triple Jump, High Jump and Pole Vault are the four types of jumps.

d) Multipe Event Competitions:
These include the heptatlon for women and the decathlon for men.

Where can you practise athletics?

That´s the good thing about athletics: Anywhere!

You can find:
a) Urban races: they are also called “carreras populares” in Spanish. They are usually to promote athletics, so everybody can participate. In Spain, the most popular ones are the “San Silvestre” races, held the 31st of December in many cities.
b) Cross country races: usually middle or long distance races. They are held in fields, parks or the countryside. Cross country courses include hills and mud. The cross country season takes place in winter, from November to February. Take a look at the following video:

SOME BASIC POSITIONS FOR DEVELOPING STRENGTH:

These positions help you to control your body and to develop specific strength.
The strength you need for acrosport. You must hold them for at least ten seconds.
Afterwards, to develop more strength, your partner will gently push you to the ground and you must hold the position. The aim is to train; not to make your partner fall!

You can see how gymnasts train it here.

BENCHES:

These structures are called “bancos” in Spanish. They are basic positions in acrosport and they help:

-You to know where to lean on your partner so that you don´t hurt him or her.
-Your partner to know how to position his or her body to be able to support more weight: Abs contracted, straight back, completely extended arms...

STRUCTURES IN PAIRS:

With them, apart from body control and strength, you also develop balance and you learn to trust your partner.
Remember each structure must last at least eight seconds in perfect balance.

STRUCTURES IN GROUPS OF THREE:

These figures are the next step.
If you have done inversions before (like the handstand) you can incorporate them to do even more difficult structures.

STRUCTURES IN GROUPS OF FOUR: 

These structures  have a little difficulty added: Mounting. You must mount them in a coordinated way. The mounting must be done in only one attempt and with elegance. If you do it like that is 10 points out of 10!

STRUCTURES IN GROUPS OF FiVE OR SIX:

Combine these structures with others in pairs or groups of three to create your choreography.
Remember you must mount and unmount them in a coordinated way, and that you must also think about the links between figures.

 Here you have some videos with examples of choreographies:

or you can check one from previous years' partners here,  and some incredible ones from the world championships here:

Last year we defined Physical fitness as "The ability to do a daily physical workout without feeling too tired".

A more accurate definition would be

"The ability to perform daily physical activity efficiently, without demanding a strenous effort to the body."

But for a weightlifter, the concept of fitness is different from the marathon runner.

As  you know form previous courses, physical fitness has four major components: Strength, Stamina, Suppleness and Speed. These are often referred to as “The 4 Ss”.

Improving fitness:

The physical fitness of the human body can always be improved. This can be done by following a training programme. Some programmes are more effective than others, and a programme can produce different effects in different people.

Factors affecting fitness:

a) Psicological and social skills:
-A relaxed attitude and a mind free from stress is basic for well-being.          Image: Phidias-Jastrow at Wikimedia Commons
-A positive attitude is desirable in all people, but essential in a sportsperson. Attitude includes trust in your skills, will, discipline and respect for one´s opponents and fellow partners.                                           

                                                                                                                                              
b) Physical exercise:
-Participation in physical activity develops the components of physical fitness, and it is well known that a sedentary lifestyle damages your health.                                                                                                                                     

c) Rest:
-Sufficient good quality sleep is an essential part of any sportsman or sportswoman's lifestyle. Also, you need to rest properly between your daily activities (classes, evening activities and sports)

d) Diet:
A healthy and balanced diet is vital for the body. It must provide you with nutrients to:
-Obtain energy to create movement
-Construct and repair all types of body tissues
-Regulate human body functions (temperature, metabolism...)

For a correct diet, you must:

     - Have a varied diet, eating all kinds of foods, not only the ones you like most.
     - Have a balanced diet, without an excess or lack of nutrients.
     - Eat five times a day: breakfast, mid-morning snack, lunch, tea or afternoon snack, supper.
     - Drink regularly: a correct hidration is fundamental. Thirst is a symptom of dehidration, so drink properly before, during and after exercicing.
     - Eat fruit often
     - Avoid factory baked goods and junk food.
                                                                                  Image: Bradley at Creative Commons
e) Age:
Physical fitness develops parallel to your body, and decreases with age. A healthy lifestyle makes your body funtions to decrease slower.                                                                                                 

f) Genetics:
Some aspects affecting health and physical fitness can be genetically inherited, such as muscular fibre type, but work and perseverance can also make us increase our abilities and skills.

g) Drugs:
The use of drugs is acceptable if they are to overcome illness, such as asthma. But here we use the term drugs to refer to tobacco, cannabis, alcohol and other stimulant and sedative drugs. These always have side effects, despite they are more or less accepted socially. Tobacco causes damage to the respiratory and circulatory systems, and alcohol kills neurones and affects the central nervous system,  blood pressure, liver, stomach and reaction time.

Check this small revision on fitness:

and this useful song:

BEFORE WE START: SAFETY FIRST!

Before starting with acrosport, we must do gymnastics to develop our body control.

Also, in the first acrosport class, we must learn how to support our partner´s weight without hurting ourselves:

A correct position is fundamental for a safe practice.

Next step is developing some strength by holding basic positions.

Now we are ready, but remember:

No playing around is allowed when we are practicing acrosport!!

 

FIGURE BUILDING RULES:

1. Team members: each team will have more members than the ones needed to build the structure or pyramid. They are the helpers and must always pay attention to their partners.
2. Know what to do: Each team member must know what his or her position is.
3. The build up: You must build the structure in a coordinate way. Help is always needed. The structure must start from the center and grow to the sides. The last part are the upper levels.
4. Stabilisation: The position must always be held, specially if you are supporting a partner. Structures must last at least eight seconds.
5. Dismantling the structure: It must be coordinated. In reverse of the building, and always with help.
6. Roles: Each person must practise each position, building a figure, helpers must change places with those who were previously part of the structure.

 THE CHOREOGRAPHY: STEPS TO CREATE IT

1. Decide the structures and the order to perform them. (Look at the examples in the following pages).
2. Decide the linking exercises between one pyramid and the next one.
3. Practise the choreography. Focus on: helpers, building and dismantling it fluidly, links.
4. Choose some corresponding music.
5. Adapt the choreography to the music.