Diet.

1.-

Formula: TMB=12,2 x peso + 746

                  The result it has to be multiplied by 1,2.

                  TMB = 12,2 x 49,8 + 746 es 1353,56

                  1353,56 x 1,2 = 1624,272 cal. = Kcal. that I can consume per day

                  Carbohydrates(50%)= 812,136 Kcal.

                  Proteins (30%)= 487,2816 Kcal.

                  Fats (20%)= 324,8544 Kcal.

2.-

Comida:

Milk (a bowl): 79 Kcal.

            -Carbohydrates: 10g. = 40 Kcal.

            -Proteins: 3g. = 12 Kcal.

            -Fats: 3g.=  27 Kcal.

Lentils (100g.): 340 Kcal.

            -Carbohydrates: 60,1g. = 240,4 Kcal.

            -Proteins: 24,7g. = 98,8 Kcal.

            -Fats: 1,1g. = 9,9 Kcal.

Bread (100g.): 2x269 Kcal. =  538 Kcal.       

  -Carbohydrates: 50,5g. x 2 = 404 Kcal.

            -Proteins: 8,2g. x 2 = 65,6 Kcal.

            -Fats: 1,1g. x 2 = 19,8 Kcal.

Apple: 2x58 Kcal.= 116 Kcal.

            -Carbohydrates: 15,2 g. = 121,6 Kcal.

            -Proteins: 0,3 g. = 2,4 Kcal.

            -Fats: 0,2 g. = 3,6 Kcal.

Turkey fillets: 268 Kcal.

            -Carbohydrates: 0,5 g. = 2 Kcal.

            -Proteins: 20 g. = 80Kcal.

            -Fats: 20,1 = 180,9 Kcal.

Chocolate with milk (2 ounces): 2 x 542 Kcal.= 1084 Kcal.

            -Carbohydrates: 54 g. = 432 Kcal.

            -Proteins: 6 g. = 48 Kcal.

            -Fats: 33,5 g. = 301,5 Kcal.

Sole (1): 87 Kcal.

            -Carbohydrates: 0 g. = 0Kcal.

            -Proteins: 19 g. = 76 Kcal.

            -Fats: 0,5 g. = 4,5 Kcal.

In total, the amount of cal. that I consume in this diet is about 1611 cal. per day

The total of carbohydrates that I consume is about 1240Kcal. of the 812,136 Kcal. that I should consume.

’’’’ of proteins ’’’’ es de 382,8 ’’’’ 487,2816 Kcal.

’’’’ of fats """ is about 386,4 Kcal. of the 324,8544 Kcal. """"

If I so this, I will consume per day 1611 Kcal.

3.-

Fresh coconut: 296 Kcal.

  -Carbohydrates: 13,7g. = 54,8 Kcal.

            -Proteins: 3,5g. = 14 Kcal.

            -Fats: 27,2g. = 244,8 Kcal.

Banana: 2 x 85 Kcal.= 170Kcal.

  -Carbohydrates: 22,2g. (x2) = 177,6 Kcal.

            -Proteins: 1,1g. (x2) = 8,8 Kcal.

            -Fats: 0,2g. (x2) = 3,6Kcal.

Apple: 2 x 58 Kcal. = 116 Kcal.

            -Carbohydrates: 15,2g. x 2 = 121,6 Kcal.

            -Proteins: 0,3g. (x2) = 2,4 Kcal.

            -Fats: 0,2g. (x2) = 3,6 Kcal.

Fig: 62 Kcal.

            -Carbohydrates: 15,6 g. = 62,4 Kcal.

            -Proteins: 1,2 g. = 4,8 Kcal.

            -Fats: 0,2 g. = 1,8 Kcal.

Yogurt with fibers and fruits: 71 Kcal.

            -Carbohydrates: 12,5 g.= 50 Kcal.

            -Proteins: 4,7g. = 18,8 Kcal.

            -Fats: 0,2g. = 1,8 Kcal.

 Milk chocolate (1): 62 Kcal.

            -Carbohydrates: 10g.= 40 Kcal.

            -Proteins: 3g. = 12 Kcal.

            -Fats: 11g. = 99

White rice: 363 Kcal.

            -Carbohydrates: 75 Kcal.

            -Proteins: 8,5 Kcal.

            -Fats: 2,8 Kcal.

Lentils: 340 Kcal.

            -Carbohydrates: 60,1g. = 240,4 Kcal.

            -Proteins: 24,7g. = 98,8 Kcal.

            -Fats: 1,1g. = 9,9 Kcal.

Chick giblets: 103 Kcal.

  -Carbohydrates: 0,1g. = 0,4 Kcal.

            -Proteins: 17,5g. = 70 Kcal.

            -Fats: 3,1g. = 27,9 Kcal.

Soil: 87 Kcal.

  -Carbohydrates: 0 g. = 0 Kcal.

            -Proteins: 19g. = 76 Kcal.

            -Fats: 0,5g. = 4,5 Kcal.

Egg-white: 341 Kcal.

  -Carbohydrates: 1g.= 4 Kcal.

            -Proteins: 11g. = 44 Kcal.

            -Fats: 0,2g. = 1,8 Kcal.

Chicken breast: 111Kcal.

  -Carbohydrates: 0 g.= 0 Kcal.

            -Proteins: 22,39 g. = 89,56 Kcal.

            -Fats: 1,75 g. = 15,75 Kcal.

The total of carbohydrates that I'll consume if I follow this diet it'll be about 824,2 Kcal. of 812,136 Kcal. that I have to consume

’’’’ of proteins ‘’’’447,66 Kcal. of 487,2816 Kcal. ’’’’’’

’’’’ of fats ’’’’ 417,25 of 324,8544 Kcal.’’’’

                                         

If I do this diet, I will consume  Kcal.

Changes: The changes that I do in my diet as you can see, is a lot, for example:

It seems like I have to eat more food, but if we compare, all the things that I cosume in my actual diet, I will change some foods like the 1 ounce of chocolate for 2 apples and it will full myself like the othe ounce that I "eliminate" and for other much healthy and this process with all the food that I see that other food could be better for me and my body.

Aerobic vs Anaerobic metabolism.

What is the Aerobic metabolism?
Aerobic metabolism occurs when your body create energy without oxigen with carbohydrates, amino acidsand fats, like sugar,fats and proteins of energy. This metabolism it is used for the creation of production of energy for exercises and in other body functions. You can make this metabolism running, cycling or walking in long periods.

What is the Anaerobic metabolism?
This metabolism consist of the creation of energy by the combustion of carbohydrates. This happens when your muscles need energy but we don't have enough oxygento give them. You can do this type of metabolism doing sprints, cycling or keeping too much weight.

Aerobic vs Anaerobic metablism.
   Aerobic metabolism it's more efficient than anaerobic metabolism -with this exercise your body produce 3 ATP more than in anaerobic metabolism- (ATP is the primary energy carrier in all living organism on earth and it is used when a cell requires energy).
  Anaerobic metabolism can only use glucose and glycogen, while aerobic metabolism use glucose, glycogen, fats and protein.
  Aerobic metabolism contribute more for the suply of energy than anaerobic metabolism.
 Aerobic metabolism requires oxygen, anaerobic metabolism doesn't.

Physical Assesment.

1.- What is the FNP?
The FNP is a combination of techniques, that helps (to the people that practise it) to improve the flexibility.

Phases:
  - First you have to do a passive streching (20 seconds).
  - After this, you have to do the isometric contraction (20 seconds).
  - Third, you jave to take a break (3 or 5 seconds).
  - And then, you have to do the maximumin the passive streching (20 seconds).

Examples:
  - The cuadriceps:you have to be up against the wall and then, someone have to take your foot and try to put it in your back (with the hip always be up against the wall).
  - Hamstrings: you have to sit down in front a wall with the feet touching it (the wall) and then, someone have to be behind you pushing your back while you put your arms ahead trying to touch the wall.

                                   


2.- The General Syndrome.
Is the process (of three phases) your body, when you are stressed that consist by assault-reaction.

  -First phase: Alarm reaction stage.
  Are the inicial symptoms the body experiences when you are under stress. The body start to answer with "fight or escape". These reactions is for make ready in front od dangerous situations. The heart rate and the adrenalin grow and the suprarenal gland start to releases cortisol.
  -Second phase: Resistance stage.
  If you don't solve the stress, your body will continue to secret the stress hormone and your blood pressure remains elevated and this effects will cause you exhaustion stage. This phase includes:

• Irritability: it's usually refer to anger or frustration.
• Frustration: arises from the perceived to the fulfillment of an individual's will or goal and it's increase when a will or goal is denided or blocked. 
• Internal frustration: arise from challenges in fuilling personal goals.
• External frustration: it involve conditions outside an individual's control
• And poor concentration.

  -Third phase: Exhaustion stage.
  If you have cronic stress, it will drain your physical, emotional and mental resources with effects like:

• Fatigue: is a symptom that provocate (physical or mental) tired and exhaustion.
• Burnout: exhaustion of physical or emotional strength or motivation, usually as a result of prolonged stress or frustration.
• Depression: is a mental disorder that provocate feelings of sadnessand a loss of interest in activities once enjoyed.
• Anxiety: is a mental ilness too and this blocks you to continue with oyur normal life.
• Decreased stress tolerance.
• And weaking your inmune system.

3.- The Threshold law  by Arnold Schultz.
This law explain the bodys adaptation as the result of physical efforts propose as a consecutive and appropiate way (in order to start to assimilate correctly). There are four cases:
  - The first case is so far of the threshold, because there isn't training so therearen't improvements.
  - In the second case, you can do the training if you do the works some times, but you will have more fatigue and efficiency reduction.
  - The third case it's the best, here you get technique, muscular improvements...
  -And the last case is where you won't have any tipe of improve, infact this case is where you have fatigue and an over training.


4.- The training Load.
training load is textual feedback on the strenuousness of a single training session. Training load calculation is based on the based on the consumption of critical energy resources (carbohidrates and proteins) during exercise.
  - External load: refers to all player's locomotor movements and can be measured using electronictracking systems.
  - Internal load: refers to be always positive and to be not stressed.


5.- The principles of training by Oliver (1985) and Zintl (1991).
  -Oliver: 

• Refers to the start to the stimulus of the physical conditioning.
• Refers to the start with the systems that go to the specific stimulus.
• Refers to the start of the answer of that specific stimulus.

  -Zintl:

• The starts that start the adaptation.
• the starts that guarantee the adaptation.
• And the starts that apply a specific control of the adaptation. 

The frontal plank.

In this picture, we can see how to do a frontal plank.
To do a plank we have to support our weight with the forearms and the tip of the feet, The back has to be straight. In this exercise, we improve the stabilizers, the spine and the abdominals.

Wrong.

 

Well.

Organic yogurt with fruit tartar.

Hello! In this project, I have worked with Marina and this is our recipe: Organic yogurt with fruit tartar. In our recipe we did a little change, instead of put  all the fruits at the top, we decided to put them between the layers. I hope you like it!

Ingredients for 4 yogurts:

- One avocado.
- One apple.
- Yogurt: This is an organic yogurt. It's make it because we put in a fungus called "kefir", that take the lactose; so, people that is lactose intolerant, can eat the yogurt.
Advice!: to do this yogurt, you have to leave the fungus in the yogurt 24 hours.
-Some raspberries.
-Two kiwis.
- Sesame seed and pine nuts.


Directions:

1. Cut and mush the avocado in an apart bowl, it has to look like a purée.

2. Put the avocados in glasses.

3. Cut the apple and the banana.   

4. Strain the yogurt with a non metalic spoon.
                                                                                             

5. Mix all the fruits with the yogurt.

  

                                                                                                         

6. Cut the raspberries. We recommend you to put a little bit of seeds.

                                             
                                                                    

7. Place the kiwi and add some seeds.

8. To end, set sesame seeds at the top and to decorate with some pine nuts. And that's all!

Prezi.

Hi guys! today I show to you a project that I have to do to an English projectthat Alicia (one girl of my class) and my have to do about Mireia Belmonte:

                       https://prezi.com/m/jscacpfu387z/mireia-belmonte/