Spain 1º Bachillerato Physical Education
Chapters: 6
1. Active and healthy life
Physical health and personal fitness programme · Social health and physical activity · Mental health and physical activity
- Physical Fitness – Physical fitness is the body's ability to do daily work, play and sport with energy to spare. It has five health-related components (heart-lung endurance, muscular strength, muscular endurance, flexibility, body composition) and six skill-related ones (speed, agility, power, balance, coordination, reaction time). We improve it with a planned programme using FITT (frequency, intensity, time, type) and training principles like overload, progression, specificity, rest and reversibility.
- Physical Activity and Health – Physical activity is any movement of the body that uses energy: walking, playing, cycling, dancing, doing chores. Children and teens need about 60 minutes of moderate to vigorous activity every day; adults need about 150 to 300 minutes a week. Intensity can be light, moderate or vigorous, and the talk test tells them apart. A good plan uses FITT (Frequency, Intensity, Time, Type), and technology like step counters and map apps can help. Activity makes the body, mind and social life healthier. Too little (a sedentary life) and too much without rest (overtraining) are both harmful, so balance activity with rest and sleep.
- Mental Health: Feelings, Stress and Support – Mental health is how we think, feel, cope and get along with others. Like physical health, everyone has it and it moves up and down. Emotions are useful signals. Stress adds up like water in a bucket; healthy coping (sleep, movement, talking, calm breathing, planning) lets it drain. Self-esteem and good relationships protect us. If feelings stay very heavy for two weeks or more, or stop daily life, talk to a trusted adult or a professional — asking for help is a sign of strength.
2. Organising and managing physical activity
Planning physical and sporting activity · Responsible sports equipment and advertising · Self-managed motor projects · Injury prevention and risk management · First aid and emergency response · School emergency protocols
- Physical Fitness – Physical fitness is the body's ability to do daily work, play and sport with energy to spare. It has five health-related components (heart-lung endurance, muscular strength, muscular endurance, flexibility, body composition) and six skill-related ones (speed, agility, power, balance, coordination, reaction time). We improve it with a planned programme using FITT (frequency, intensity, time, type) and training principles like overload, progression, specificity, rest and reversibility.
- Sports Injuries: How They Happen, How to Prevent and Treat Them – A sports injury is damage to the body from sport or exercise. Acute injuries happen suddenly (a twisted ankle); chronic or overuse injuries build up slowly (shin splints). Soft tissue injuries hit muscles (strain), ligaments (sprain) and skin; hard tissue injuries hit bones (fracture) and joints (dislocation). Risk comes from inside you (fitness, past injury) and outside (weather, equipment, opponents). Warm-up, good technique, the right kit, rules and sensible training load prevent most injuries. Treat a soft tissue injury with RICE, then rehabilitate step by step before returning to play.
- First Aid: What to Do in an Emergency – First aid is the help you give an injured or ill person until trained help arrives. Its aims: preserve life, stop things getting worse, help recovery. Follow DRABC: Danger, Response, Airway, Breathing, CPR/Call. Breathing but unresponsive → recovery position. Not breathing normally → CPR 30:2 at 100-120 pushes a minute, 5-6 cm deep, and an AED. Bleeding → direct pressure. Burns → cool running water 20 minutes. Choking → back blows and abdominal thrusts. Sprains → RICE.
3. Problem solving in motor situations
Decision-making in motor situations · Perceptual-motor abilities · Training strength and endurance · Refining specific sport skills · Motor creativity
- Motor Skills – A motor skill is a movement we learn to do well, with a clear aim, such as running, catching, writing or a cartwheel. Gross skills use big muscle groups (running, jumping); fine skills use small muscles and need precision (writing, a snooker shot). Skills come in three families: locomotor (moving from place to place), manipulative (controlling an object) and stability (balance, holding a position). Skills can also be open (changing surroundings, like a football pass) or closed (fixed surroundings, like a free throw), and simple or complex. Every movement follows a loop: our senses take in information, the brain decides, muscles act, and feedback tells us how it went. Reaction time is the gap between seeing and starting to move. We learn in three stages: cognitive (understanding, many errors), associative (practising, fewer errors) and autonomous (automatic, smooth). Motor abilities such as speed, strength, endurance, coordination, balance, agility and flexibility are the base on which skills are built; practice, good feedback and creativity improve them.
- Physical Fitness – Physical fitness is the body's ability to do daily work, play and sport with energy to spare. It has five health-related components (heart-lung endurance, muscular strength, muscular endurance, flexibility, body composition) and six skill-related ones (speed, agility, power, balance, coordination, reaction time). We improve it with a planned programme using FITT (frequency, intensity, time, type) and training principles like overload, progression, specificity, rest and reversibility.
4. Emotional self-regulation and social interaction in motor situations
Handling success and fame in sport · Social skills in group activities · Rules for equality in sport · Roles in sport · Rejecting harmful behaviour in sport
- Sports Psychology: The Mind Behind the Performance – Sports psychology studies how the mind affects play. Personality shapes how we like to train. Motivation is the fuel: from inside (fun) or outside (prizes). Arousal is how "switched on" you are: too little or too much hurts, the middle is best (inverted U). Anxiety is worry; breathing, imagery and positive self-talk calm it. SMART goals give a clear ladder. Aggression must be controlled, and teams work best when everyone pulls together.
- Inclusive Sport: How Everyone Gets to Play – Inclusive sport means everyone can take part — whatever their ability, gender, body, background or money. Barriers can be physical (steps, no ramps), in the rules or equipment, or in people's attitudes (teasing, exclusion, violence). We remove them by building access, adapting games with the STEP model (Space, Task, Equipment, People), writing fair rules for all, and calling out harmful behaviour. Paralympic and adapted sports show how far this can go.
5. Expressions of movement culture
Traditional and local games and sports · Body expression techniques · Rhythmic and musical activities · Good professional practice in sport · Sport and gender · Sport, politics and economy
- Body Expression: How Your Body Talks – Body expression means using your body, not words, to show feelings and messages. Posture, gestures, face, eyes and movement all send signals. An open posture says 'ready', a closed one says 'low'. In sport, players and referees use agreed signals and read each other's body to act fast. Expression techniques such as mime, freeze, slow motion, exaggeration and mirroring help you show ideas clearly on stage or in a game.
- Dance: Elements, Choreography and Forms – Dance is movement of the body, in space and time, with energy, used to express feelings, tell stories or celebrate. Every dance can be described with four elements: Body (what moves), Space (where: levels, directions, pathways), Time (when: tempo, rhythm, pause) and Energy (how: sharp or smooth, strong or light). Choreography is the art of arranging movement using devices such as motif, repetition, canon, unison, contrast and formations. Good performers train technique, safety and expression, and good audiences describe, analyse, interpret and judge what they see. Dance forms, from classical and folk to ballet and hip-hop, grow out of their culture and history.
- Inclusive Sport: How Everyone Gets to Play – Inclusive sport means everyone can take part — whatever their ability, gender, body, background or money. Barriers can be physical (steps, no ramps), in the rules or equipment, or in people's attitudes (teasing, exclusion, violence). We remove them by building access, adapting games with the STEP model (Space, Task, Equipment, People), writing fair rules for all, and calling out harmful behaviour. Paralympic and adapted sports show how far this can go.
6. Efficient and sustainable interaction with the environment
Active and sustainable mobility · Natural and urban spaces for activity · Improving urban spaces for movement · Anticipating risks in activities · Sustainable use of activity spaces · Caring for the local environment
- Outdoor Activities: Orienteering, Climbing and Staying Safe – Outdoor and adventurous activities, like orienteering, hiking, climbing and water sports, ask you to move in changing natural places. You need skills (reading a map, using a compass, climbing technique), good decisions (route choice, knowing your limits) and safety habits (planning, equipment, teamwork). You also protect nature by leaving no trace.
- Urban Planning and the Quality of Urban Life – Urban planning means deciding in advance how land in a town or city will be used, where roads, homes, jobs, parks and services go, and how the place will grow. Without planning, cities sprawl over farmland, traffic jams grow and slums lack water and drains. Planners use land-use zoning, public transport, the right density and green space to raise the quality of life. They measure it with factors such as housing, jobs, clean air, services, transport and safety. Modern ideas include the liveable city, the 15-minute neighbourhood, smart cities and city branding. Villages and small towns are planned too, as a shared social task.
- Sports Injuries: How They Happen, How to Prevent and Treat Them – A sports injury is damage to the body from sport or exercise. Acute injuries happen suddenly (a twisted ankle); chronic or overuse injuries build up slowly (shin splints). Soft tissue injuries hit muscles (strain), ligaments (sprain) and skin; hard tissue injuries hit bones (fracture) and joints (dislocation). Risk comes from inside you (fitness, past injury) and outside (weather, equipment, opponents). Warm-up, good technique, the right kit, rules and sensible training load prevent most injuries. Treat a soft tissue injury with RICE, then rehabilitate step by step before returning to play.
- Volunteering: Giving Your Time to Make Things Better – Volunteering means freely giving your time and skills to help others or the environment, without being paid. It grows from values like altruism (caring about others), human dignity (everyone deserves respect) and solidarity. There are many types: helping people, caring for nature, animal welfare, culture and sport, emergency help and online volunteering. A good project follows a cycle: find a real need, plan with the people affected, act safely, then reflect and improve. Volunteering helps the community and also helps the volunteer: new skills, friends, confidence and a stronger sense of belonging. It is one way citizens take part in civil society and influence local decisions.