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Methods of strength training with weights machines. XII

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TYPE twitch

Los maximum voltage levels depend on , that the muscular action is
concentric, eccentric to isometric. Traditionally, one assumes que  el  músculo  genera 
más  fuerza  en  una  acción  excéntrica  que  en  una  isométrica, mientras  que  en  una 
contracción   isométrica  debería  crear  mayores  tensiones  que  en  la  concéntrica. Cuando 
el  músculo  trabaja  de  forma  excéntrica  es  capaz  de  generar  tensiones  que  llegan  a  ser 

de  un  30 – 40%  más  de  la  máxima  isométrica. 

Tipos  de  contracción  muscular: Isométrica (I), Excéntrica (E) and concentric (C).

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RACE URBAN INTEGRATION

Urban Race The twelfth is the integration in all its editions, the aim of promoting integration of people with disabilities, held in 2011 on 15 May with beginning at 11:00 hours Huelin Park with a registration period and final day on 6 mayo.Ésta new edition of Urban Race is run every couple who want to participate, divided into three categories: 500 meters 1,500 and five thousand meters, depending on the date of birth or degree of disability.

Entries can be made at:
People without disabilities: A.VV.IC Parque del Mar, C / Rio Rocio, tel.: 952 34 57 50

Persons with disabilities: FAMF-COCEMFE_Málaga, C / Góngora, 28, 952 35 51 52

Visually Impaired: ONCE Málaga, C / barracks, 11 952 34 November 1911 ;

can also register from the official website of the City of Manchester, from this same link

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Latissimus dorsi muscle

How to strengthen and stretch the latissimus dorsi

not miss our "human mechanism." Back to school! Sport For Life

Latissimus dorsi
Articulation:
shoulder muscle: latissimus dorsi muscle.

The latissimus dorsi muscle is yfuerza higher volume back. Has a broad origin along lacolumna, from the last thoracic vertebrae, to the sacrum where sefunde with a powerful white fascial mass. From this amplioorigen, its fibers ascend to the winding arm on unto itself to be inserted through a strong tendon on the humeral correderabicipital, higher than the tendon of pectoralis major. Actions
sports


Its main action is muscle or extensor retroversion brazocon a large component approach and internal rotation, which is a muscle podemosdecir designed for gesture of "climbing" : In stock gestures involved in sports as elmovimiento pull rowing, raises the body hanging situations as they occur in climbing and water-driven pulls forward in lanatación. Suitable



is a muscle that is not involved as much as their antagonists parteanterior trunk in our daily life and sporting the gestures mayoríade push and hold, rarely climbed otraccionamos. For this reason, we must work this muscle imbalances and potential evitandoasí incorrect motor patterns.

is very interesting work in people with impaired posturalesen column, proper muscle tone improves latissimus lapostura balancing the spine.

To strengthen

	Chin. This classic exercise is the most specific for muscle estegran work. If you have no strength, you can make jalonesanteriores on a pulley.
	Remo. Rowing is particularly prevalent in the middle fibers of the dorsal, intentallevar the load to the hips, not to the shoulder and the dorsal conseguiráslocalizarlo and not on the trapeze.
	Pull-over. What you can do with a pulley or free weights, acting on the pectoral conjuntocon. This exercise is very suitable for swimming. Tenespecial care when descending, as the shoulder joint is compromised vemuy.

To stretch
With

Siéntatesobre heels while you bring your arms forward, lean to one side for maximum stretch CADAL. Hold for few seconds and try to move forward with a few inches in front dedoshacia.
Sujétatelateralmente a backpack, put his arm forward and very backward piernadel same side. Drop down to the outside and full dorsal elestiramiento notice.
fitness-ball, put your hands up and just drop the body down.

See the complete series of "human Mecano"
More articles like this await you

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MUNICIPALES.AYUNTAMIENTO ENTITIES OF MÁLAGA. NUTRITION

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. TEACHING-LEARNING ACTIVITIES ONLINE

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Book online fitness training methods in water

presentation explaining to improve the physical condition agua.Podéis view full screen on the menu button. Most of the methods of work in class this year and next.

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the municipalities. SECTOR ANDALUZ

SPENT TO STUDY AND ANALYSIS OF LOCAL / MUNICIPAL WITH COMPETITION IN THE SPORTS SECTOR AND TRAINING. I WOULD LIKE TO BEGIN TO REVIEW THE ACTION BY THE CITY COUNCIL TRAINING FOR YOUNG PEOPLE BETWEEN 18 AND 30 YEARS. LINK HERE

We turn next to study the sports department of the City
who runs it?
manages what?
We must answer these 2 big questions. Garrido

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county councils. ANDALUZ SECTOR.

descended a new level within the delegation of powers in the field under consideration, sports, and in this case let's do a study of the Provincial Councils. The questions to be answered are:
1. What are the competencies and scope of the County in general and in particular in sports?.
2. How to organize and sports programs has the County Council of Málaga?. Compare with other county council. I leave

Link PROVINCIAL DE MALAGA, iniciéis to search. Garrido

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TRAINING SYSTEMS FOR IMPROVING THE PHYSICAL CONDITION

training systems are a set of methods, activities and exercises that can help develop physical fitness.
There are many classifications of these systems. One of them is as follows:

1. CONTINUOUS SYSTEMS: These are those made steadily, steadily. For example, the continuous running, fartlek, Total Training ...

2. fractional systems: are those who divide the training load in parts and recovery breaks between them. For example, the interval-training and systems reps.

3. MIXED SYSTEMS: These are the combine features of two previous . For example, the circuits.

ALL THESE SYSTEMS WILL MEET EACH PERSON, DEPENDING ON YOUR GOALS AND YOUR LEVEL OF TRAINING .

CONTINUOUS SYSTEMS

THE RACE CONTINUES

consists of running at a steady rate with a moderate intensity, without stopping, for a certain time.

Features:

• Effort light intensity (between 70% and 85% of maximum heart rate-FCM-, which corresponds to about 140-170 beats per minute).
• steadily.
• No breaks.
• No oxygen debt (the contribution of O 2 by respiration produced justifies the expense.)

Objective:

• develop aerobic endurance.
• is an ideal method for maintaining and improving the physical condition of any person.

Example: Run for 30 'without stopping, to 145 beats per minute.

The race continues in turn, can be :

• slow continuous run or jog (described above)
• continuous Carrera half (more than 170 p / m) . Also develop anaerobic endurance.
• quick continuous Carrera (more than 180 p / m). Also develop anaerobic endurance.

fartlek

consists

to perform continuous running, alternating changes of pace.

Features:

• The rate is not constant, the intensity of the race changes (accelerations, decelerations ...).
• The level of effort will depend on the rhythm changes that you make.
• oxygen debt may be (as there are times when the intensity of the race is high).
• No breaks.

Objective

:

• develop aerobic endurance and anaerobic.

Example: + 3 10'carrera smooth continuous 'smooth continuous 5'carrera progressive + + 1' career maximum rate + 5 'continuous run smooth + 2' career at maximum pace. (Total work time: 26 ').

TOTAL TRAINING

consists of mixing the run continuous, fartlek and gymnastic exercises (in which can be worked all the physical attributes).

Features:

• career Alternating continuous accelerations and decelerations (rhythm changes) and gymnastics.
• The rate is not constant, as the intensity varies depending on the part that is being performed.
• No breaks.
• oxygen debt may be (as there are times when that the intensity of the exercise or the race is high).

Objective:

• develop aerobic endurance and anaerobic.
• develop strength, speed and flexibility (depending on the type of exercises that are chosen to perform interspersed with the race.)

Example: 10 'continuous run + 5' career progressive abdominal + 30 pushups + 30 + 30 + 5 lumbar ' continuous career + 5 'stretching + 2' maximum rate of run + 5 'of stretching. (Total work time: approx 40 ').

fractional systems

To understand the split training systems is necessary to consider these four variables:

• Distance to cover (D), or Charge (C .) If the exercise we do is run, would determine the distance, if you work with weights, the weight load would be mobilized.
• Intensity (I). is influenced by the rate at which you exercise, ie the level of effort. One way to know the intensity is through the beats per minute.
• Repeats (Rp) . The number of times we do the exercise.
• Recovery (Rc). is the time to rest between and another iteration, the pause time.

THE INTERVAL-TRAINING

This consists of repetitions of submaximal intensity efforts separated by a rest break.

Features:

• Intensity: varies between 75% and 90% of the potential of the individual.
• (For example, a person who is able to do the 100m in 12 seconds, 80% would travel the distance in 15'').
• Distance to cover: 100 to 400 m.
• Reps: 10 (depending on the purpose intended.)
• Recovery: 2 ', being a partial and total recovery (recovering to 120 beats per minute)

Objective:

• Development of aerobic endurance and anaerobic

Example: D: 200mm R: 80% Re: 12 Rc: 1 '30''(or reach 120 p / m)
(200 x 12)

REPS

are all systems that take a set distance, or a scheme of work and repeated a number of times. Combine all the variables (D, I, Re, Rc), according to the objectives that have been marked.

Depending on how you combine these variables can have the following system of repetitions:

• Repetitions middle distance. Submaximal and short recovery. Anaerobic resistance develops.
• repeats short distances. Peak intensity and long recovery. It develops speed.
• Cuestas. Repeats distances on sloping ground. You can develop aerobic and anaerobic endurance, speed and power.
• repetitions with weights . force is developed.
• repeats flexibility exercises. It develops flexibility.

Examples:
Cuestas : D: 60mm, I: 100%, Re: 8, Rc: total Inclination: strong (will develop speed and power) ( 60m x 8)
Repeats short distances D: 50m I: 100% Re: 12 RC: total (will develop speed.) (50 x 12)

MIXED SYSTEMS

CIRCUITS

Features:

• a certain number are selected of exercises or activities (6-10 years).
• Each exercise is set in a physical place called station.
• At each station repeats the exercise a set number of times or the exercise is performed for a specified time (20''-1'30''approx.)
• doing the exercises was started at a station and just when you've gone through all the others.
• can repeat the performance of the entire circuit several times.
• The pauses are marked by the time it takes to change from one season to another.

Objective:

can work all the physical qualities, depending on how the exercises are chosen for each station.

Example: 6 stations, 30''at each station, 3 replicates of the entire circuit with no rest between stations, 1 'rest between each circuit.

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TRAINING

STAGES AND PERIODS

A. IMPROVING THE PHYSICAL FITNESS: Initial evaluation. Objectives. Media available.		B. SPORTS PERFORMANCE IMPROVED. PERIODS OF TRAINING : Initial evaluation. Objectives. Media available.
1. STAGE ADAPTATION TO STRESS OR PRESEASON. (1-2 months) general physical condition, endurance, strength, speed and flexibility. Tuning.		1. PREPARATORY PERIOD GENERAL.
2. stabilization phase and competing . (9-10 months) Maintenance of basic physical qualities and progressive improvement. Technical . Tactics. Psychological preparation.		2. A) SPECIFIC PREPARATORY PERIOD . 2. B) PERIOD OF COMPETITION.
3. PHASE OF REST OR RETURN TO NORMAL. (1 month) active rest, doing different activities the usual and low intensity.		3. TRANSITION PERIOD .

BASICS TRAINING

Planning training. Training plan is to distribute the training periods, determine the characteristics of each period, the purpose of each type of training and organization of the units and work sessions.

training cycles . Periods of time are used to work with different physical abilities, with the same goals.

• Macrocycle. It's a long training cycle (1 to 4 years).
• Mesocycle. Is a cycle of variable duration (1 to 6 months).
• Microcycle. It is a short work period duration (1 to 2 weeks).

Training periods . It is organized into periods of work training, since it is impossible to keep a person permanently.

work units . Are blocks of work according to their purpose.

Workshops. are each specific session in which they perform a series of activities or exercises conforming to the planned target. A work session has 3 parts: warm, body, and cool down.

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TO GO SHORT ... Cardiovascular training zones

Systems endurance training:

• continuous Methods: are based on the achievement of a sustained effort over an extended period of time with low or medium intensity. No breaks are allowed, and also try not exist significant rhythm changes.

• interval method: the work system is the partition of the effort in several other submaximal intensity interspersed with recovery breaks also contribute to the adaptation of the organism.

training systems to improve aerobic endurance or organic:

• Cross-Walk: is to combine in a natural environment, in an unsystematic manner, gait , running, gymnastic exercise and play.

• continuous Carrera: Carrera low intensity in nature and level terrain without stopping.

- FACTORS: distance of 5 to 20 km
- DURATION: 30 min. A 1 ½ hours.
- PAUSE: Without pause
- PRESSES: In balance during the race from 140 to 150 ppm
- PROGRESSION : First in volume and then intensity.

• Farletk Swedish (soft): is a racing game or broken rhythm. With progression and acceleration all in the race and without breaks.

- FACTORS: distance of 6 to 12 km
- DURATION: 30 min. to 60 min.
- PAUSE: Without pause
- PRESSES: During the continuous run from 140 to 150 ppm
progressions or accelerations in the 160 to 170 ppm

• Interval - training : Racing games interspersed with active breaks and yielding.

- PURPOSE: Rapid Development of Technical career.
lower body musculature.
- PROGRESSION : intensity and volume in that order.
- REPS : Increase
- INTERVAL: Decrease
- INTENSITY : Increase

• Ritmo - Resistance: is a race where there remains a perception of rhythm, this system is able to acquire or Organic endurance, but not as a specialty for sprinters and distance runners each other for half. Is to maintain a steady pace during the race where the threshold of the contribution-expenditure ranges between 160 - 170 ppm

• Slopes: Using the terrain feature that gives the name and participating in most of the characteristics of interval method, the slopes are a training system somewhere between aerobic and anaerobic endurance.
• Circuit training: is the only system of resistance training that uses mainly the race. Is to have space around a variable number of slugs that each individual must go.

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Let's review the different areas of cardiovascular intensity on the maximal heart rate, see that energy substrates are used more and, above all, what each area.

Zone 1. Between 50% -60% MHR (maximum heart rate) . It is used in heating and in specific populations whether beginners or people with disabilities.

Zone 2. Between 60% and 70% of the fcm The main fuel is fat but does not provide a large amount of total calories. Systems is widely used in weight loss in overweight individuals as it does not make much effort if you have a low fitness.

Zone 3. Between 70 and 80% of the fcm is the area of \u200b\u200bcardiovascular and aerobic training for excellence. Fats and sugars are combined in a more provided and has a significantly higher caloric intake than the last.

Zone 4. Between 80% and 90% of the fcm famous Here we are touching the anaerobic threshold. It requires great physical condition for training in this area and with limited periods (since no anaerobic efforts will allow us to more than 40-50 seconds). Calorie consumption is very high especially if you work in intervals combining both energy production systems, but only recommended for experts.

Zone 5. Over 90% of the cmf . Danger, not recommended for cardiovascular workouts geared to health or weight loss. Used more in sports performance, large uncontrolled or training efforts.

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fartlek. TRAINING METHODS

is a training system that plays with speed and rhythm changes. His technique is to make certain distance or time controlled rate changes. This is achieved by changing steps, speeding, running at different speeds, changing heart rate, increasing stride length, etc.. Similarly

is constituted as a mixed system that combines aerobic and anaerobic activity with neuromuscular activity.

This system arose from the need to train brokers in an area where summers are short and winters long and severe. It was devised by the Swedish coach Gosta Holmer and also popularized by the Swedish coach Gosta Olander. It has since been adopted by many physiologists and has undergone many changes and adaptations.

Its aim is to improve the strength, capacity and aerobic power or anaerobic capacity. It is widely used by athletes as a basic strength training. Heart rate

proponents of fartlek usually ranges between 140-170 beats per minute, although sporadically occurring intervals where the pulse can reach the 190 p / m.

There are several types of fartlek:

1. Fartlek by lot: Choosing a circuit with many slopes of different lengths and slopes. It is used in races by field or road biking, with intense shooting, forced ups and downs recovery. In this sense ramps are used as intense areas and slopes down or flat as recovery zones. The times suit the terrain.

2. Fartlek by time: it is the typical form of training rhythm changes. It seeks to be nearer the anaerobic threshold as long as possible.

3. Fartlek by distance: Used usually in track and field, track cycling, indoor cycling and swimming. This rate changes are given by the distances.

4. Fartlek by pulsation, is the newest and requires a heart rate monitor to make it correctly.

fartlek Some modern adaptations of distances and paces down the corridor must meet, but these methods distort the system because the idea is that the individual moves by instinct, spontaneously, by changing the speed, intensity and volume to own taste. Therefore

distances and times do not have to be fixed, and the pace does not have to be uniform. Playing with the rhythm and distances to open more possibilities for doing fartlek training varied and fun. You can also use different ways to increase the intensity indirectly.

The benefits of this practice are many. First contributes to cyclical strength and elastic force. It also improves the cardiovascular system and general and specific endurance, enabling intense aerobic training and self-knowledge of the capabilities of the athlete.

is a more entertaining that the training series, it is interval and variable.
Source: Portalfitness

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RESISTANCE CALCULATION OF THE INTENSITY OF WORK BY THE PRESSES

ONLINE CALCULATION FORMULA COMPARATIVE
TRADITIONAL Karvonen Karvonen

physiologist renowned for his scientific studies about oxygen consumption designed a test that takes into account resting heart rate (HR when we do exercise.) It is an interesting alternative to the famous 220-age formula

Instead of relying on FCM takes into account the% of VO2 max. Karvonen

recommended to improve aerobic capacity to apply the formula to 60% of VO2 max

Isabel wants to improve aerobic capacity following the advice of
Karvonen Karvonen Formula
FC = (FCM - HR rest) *% sph + FC Rest
Example: 20 year old man
FC = (200 - 70) * (60/100) + 70 148


online calculator

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Calculate calories burned with exercise

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Curriculum Bachelor of 1 Assumptions Prácticos.Consigamos

Bach. ef

EDUCATION OBJECTIVES OF PHYSICAL
The objectives set out below are the estánespecificados in Decree 208/02 lamateria general objectives of physical education for high school. Previous models are a concrete expression to our subject, determining the goals that WILL expects the student to reach our area. These later losconcretaremos based on the characteristics of the center ycontexto objectives resulting didácticos.Dichos field goals are:
1) Assess the level of fitness and develop a program that, by means of the systematic practice of physical activity and delconocimiento of physiological mechanisms of adaptation, raise your physical abilities involved.
2) Assess the health and quality of life, knowing the aportacionesy benefits of physical activity appropriate to each need, asícomo prevention behaviors involving health risks, both individually and collectively.
3) Plan physical activities that contribute to satisfacernecesidades personal and which constitute a disfruteactivo time for recreation and leisure.
4) Recognize and appreciate the physical and sports activities as usual enAndalucía cultural pattern, and design and conduct actividadesen the natural environment, making the proper use and conservation and improvement contribuyendoa for the enjoyment of public services for this yprivados end.
5) Increase the possibilities of performance through the Development of physical abilities and improving habilidadesespecíficas, as well as proper use of relaxation techniques comoexpresión of health improvement and efficiency drive, adopting an attitude of responsibility todomomento and self-imposed.
6) Participate in physical activities and sports, promoting youth associations, to cooperate in the tasks deequipo and respecting and valuing the relationship aspects of tienenestas activities and possible careers in esteámbito.
7) Adopt a critical attitude towards the practices that have efectosnegativos for individual and collective health (consumption of snuff, alcohol and other drugs) and environmental degradation, personal realizandoaportaciones for improvement.
8) Design, practice and assess individual and group activitiesand rhythm and expression, especially music montages, and develop the wealth quepotencien delmovimiento expressive body, taking into account the diverse artistic, cultural and sporting activities as well as derelajación techniques as a means of expression and communication. Garrido

Win & Win Winact Riser Manuel

run a 30-minute volume

Source: Felisa Miller

This is a `user decides to start running the first time. He has not practiced any sport before. We propose a
mesocycle 7 microcycles to reach the end you get a volume of 30 '
From there and begin other work.

week		MONDAY WEDNESDAY	FRIDAY	SUNDAY
1 ª	Walk 25 '	Walk 30'	Walk 35 '	Walk 40'
2 ª	3 x (Run 3 ' Walk 6')	3x (Run 4 ' + Walk 5 ')	3x (Run 3' + Walk 4 ')	3x (Run 4' + Walk 4 ')
3 rd	3 x (Run 3 '+ Walk 3')	3 x (Run 5 '+ Walk 3')	3 x (Run 4 '+ Walk 2')	3 x (Run 3 '+ Walk 2')
4 th	3 x (Run 6 '+ Walk 2')	3 x (Run 7 '+ Walk 3')	3 x (Run 8 '+ Walk 4')	2x (Running 10 '+ Caminar5)
5 th	2x (Run 12 '+ Walk 5')	2x (Run 15 '+ Walk 3')	2x (Run 15 '+ Walk 2')	Run 18 '
6 th	Run 18' Walk 4 ' Run 10 '	Run 20 ' Walk 3' Run 10 '	Run 20' Walk 3 ' Run 10'	Run 25 '
7 th	Run 20'	Run 25 '	Run 20'	RUN 30 '

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NOTES OF SNOW. WHITE WEEK

The heating system of our body

Why notice cold or hot?

imagine that we are on the field in a very cold day and played with bare hands
, a stick of wood and one iron of the same fence. How is it possible that
notice the ironwood colder than wood when both are at the same temperature
?
The explanation is simple: the iron is a much more thermally conductive material, the
cold and heat-wood. The cold is not noticed
that an exchange of temperature between the material cooler than us: to play the ironwood, our heat
going cold on the stick and the stick goes into our bodies. If the stick is made of wood, despite being
at the same temperature than its counterpart of iron, so cold we did not notice that
wood is not conductive materials such as iron.
air-oxygen, is also a conductor of cold or heat.
For this reason, a windy day makes more sense of cold in the same way, home heating is based on heating the air in the house.
In short, we need a thermal conductive element warm when we are on the mountain. This element, as we shall see, will the air. How
warms the body? Forget
but a widespread misconception: any clothing
provides heat by itself, the heat is generated by the body through the blood circulation.
Now, if we are in winter and bare, the air-as a good heat conductor that is, we will produce, of course, an intense feeling of cold.
A good garment can allow us to generate an air chamber isolated from the outside.
Thus, if our body gets warm the air chamber, we get a sense
heat through thermal conductive properties of this element.
addition, the higher physical activity, the greater the blood flow and greater power consumption, which raises the temperature inside the body. But this heating system is a double edged sword. Here's why.

How the body loses heat?

The problem starts when, due to the high level of physical activity, the body activates its
cooling system, secreting sweat to lower body temperature and keep a constant temperature. At the end of the day, sweat-water-is also a great conductor.
In fact, there are four ways to suffer heat loss: Convection

:

cold air to penetrate and circulate inside of the garment
produce a displacement or release of heat to the outside. A waterproof jacket, zippers at the wrists, ankles and neck
belted at the waist cord, prevent the heat output abroad.

Driving:

In contact with cold surfaces, such as example to sit above the snow,
lose our heat through the tissue. Avoided thanks to the protections in the areas of contact
gloves, footwear and pants. Avoiding the garment gets wet,
also reduce this effect.

Evaporation:

At low temperatures, sweating is a serious problem. Water molecules
sweat seeping through the garments are retained by the tissue, making it a perfect heat conductor body to the outside (and cold inside). For this reason
, it is essential to keep the skin dry.

Radiation:
The body converts food into infrared radiation radiating from the skin in all directions. Hence the importance of materials able to retain this heat between the fibers to keep at the correct temperature.
If the body is affected by cold (and / or hypothermia), it triggers a natural reaction calorie savings to keep the temperature of vital organs (heart, liver, brain, etc.) to the detriment of the peripheral parts of the body (hands, feet, nose, ears, etc.).
Conclusion: Principles for warmth
the analysis of the heating system of our body, can be deduced the following principles
:
The body must generate heat. Therefore, the body must have sufficient energy to generate heat
. In this sense, the body must be properly hydrated.

is necessary to preserve, from the outset and continuously,
body temperature. The retention of body heat is obtained from the air chambers that are among the body
and abroad. Therefore, against more air chambers included in the shortest
more heat retention is achieved. Also, avoid the body loses heat
any part, in this sense, the head is lost
20% of our body heat.

Blood must flow throughout the body. Therefore, clothing should be avoided occur
excessive pressure on blood supply vessels (arteries) or return on
(veins), and causing the slowdown in the circulation of blood.

We must avoid the water (sweat, rain, snow, etc..) Is in contact with skin. Garrido

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Security tracks

Standards common to all skiers and snowboarders

1 ª. Respect other skiers or snowboarders.
We must never jeopardize the safety of others or with our behavior or to
our material.

2 ª. Speed.
not go like a motorcycle, the speed at which you go down will depend on our skill and
weather conditions.

3 rd. Direction.
If you fall, you must be careful with those who are walking the track.

4 th. Overtaking.
can do above, below, left or right, there is no strict rules when
overtake another skier or surfer, but you must take into account the distance
safety and not endanger the decline demás.Siempre
the fault is behind Arroyo.

5 th. Crossing a track or starting a descent.
When you get to the track or an area of \u200b\u200blearning, always look up and make sure that
not disturb the others.

6 ª. Parada.
Do not stop along the track or in areas of poor visibility, and if you fall, you
quickly throw you aside and allow to clear the center of the track to allow passage
other skiers or snowboarders.

7 th. Walk.
is forbidden to raise or lower the tracks on foot. In case you need it,
use the side of the track.

8 th. Signals.
All skiers and snowboarders should respect the signals are on the track.

9 ª. Accidents.
If an accident happens you always have to pay should pay the skis ayuda.Se
shaped blade for and alert other skiers.

10 th. Id.
If you are involved in a crash or you witness, you should always log in the service of
relief. Garrido

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3-LAYER SYSTEM

First Layer

The 1 st layer (underwear), aims to keep the skin dry by expelling the
sweat away from it and avoid being chilled (wet clothes Skin contact can let heat escape
twenty-five times faster than dry).
The choice of this first layer is crucial for optimal functioning
outerwear. As if it were a second skin
should match throughout the body, neck, wrists and ankles
, to trap warm air generated by our body avoiding
you move abroad. However, be careful not to squeeze in
excess and slow the flow of blood.
This type of garments are made with stretch fabrics and
no side seams. The fewer seams are flat with
greater comfort. If you make the mistake of using this type of clothing
conjunction with conventional cotton underwear, we will cancel the benefits of
these materials, since cotton will absorb all moisture and keep in contact with skin
. According
Light


thickness is the thinnest (Duofold ™ 375-SS, 360/361-PB, 370 BX, 700-LS-LD and The North Face ™
Aerobic), ideal for cold areas where it exercises intense physical activity and produces
a lot of sweat, helping to perspire and expel the sweat. Average thickness


(O-LS-LD Duofold ™ 51, 760-ZT, 761-LS/MU-LD/MU and The North Face ™ Alpine), ideal for cold
continuing operations increased thickness


issue is the thicker (820-Py Duofold ™ The North Face Expedition), used for activities
more static with minimal sweating. This is the type most calorific. Can be reached
used as replacement of a 2 nd 1 st layer on a thick layer of light.
According brand THE NORTH FACE ™

The main feature is the anatomical shape sleeves and legs, which give a unique adaptability and comfort
. AEROBIC WEIGHT
MICRONAMICS.
exclusive fabric The North Face ™. Polyester pique on one side and brushed on the other.
maximum moisture removal to the outside for fast drying (weight of 122 g / m).
MICRONAMICS ALPINE WEIGHT. Exclusive fabric
The North Face ™. Polyester pique on one side and brushed on the other. The
moisture is transported to the outside for quick drying maintaining good heat retention
ratio (weight of 186 g / m). ELASTIC 100M

POLARTEC ® fleece fabric manufactured by Malden. Very good heat retention / wet weight even
. Dries fast, resists pilling, is hypoallergenic and odorless.
DUOFOLD ™
This manufacturer to make their garments Thermastat, Thermax and Coolmax.
THERMASTAT: One of the most advanced fibers for use in cold climates. Hot
23%, 30% more breathable, with 40% more power to expel the water the
polypropylene. Does not absorb odors. THERMAX
: The first version of Thermastat. Its features are a little lower. COOLMAX
: fiber composed of 4 channels with microscopic grooves.
carry off the body sweat, evaporating moisture. Does not absorb odors. Ideal for use in warm climates
. Tissue being less transparent than other brands grid, expel the moisture
equally or higher.

S econd layer
As we have seen, the function of the fibers of the fleece,
as a second layer, is to retain the heat generated by the body
isolating the cold outside.
tissue becomes Polyester fleece by applying a treatment of partial tear of the tissue
using small gears: the threads
open in micro-filaments in a vertical position giving
spongy and soft. This will get moisture resistance, fast drying
calorific value twice that offered by the wool,
creating a warm and dry insulation around the body, the
moisture away perspiration from the skin. No rot and just absorbs odors. Its main drawback
is that the wind gets pass it, causing the
problem of heat loss. To avoid this, have created new materials such as rolled
the Windstopper or Windbloc.
Models with reinforcements in the crucial areas specifically designed for
climbing or carrying heavy backpacks.
As the first layer, the feature to be considered for the election of the first
layer is its thickness. There are three types of weights: Light


Average thickness Thickness
expedition garments made with windproof membrane, such as the Windstopper ® or
the Windbloc ®, are considered of medium thickness. It is not normal to find them in thick
issue, since in these cases is combined with a fleece outer garment
3 rd layer perform the function of short wind.

Third layer

Recall that the third layer should protect against wind and water
while allowing breathability.
A careful preparation of the third layer
should allow optimal mobility, protecting outsiders even to stay in position or posture
trickier. For example, let the best hoods
Helmets hold under them, have
Bourkes and follow the movement of the head to provide a total view
even looking back.
In the third layer must take into account the following factors:
1. The number of layers is that this third layer.
2. Impermeability.
3. Breathability.



Depending on the fabrics used for laminating or induced
features breathable, waterproof and will vary significantly. Thus, according to different
trademarks, we can find various materials.

Other systems

The down

We have seen that the retention of body heat can be obtained from the air chambers that are among the body
and abroad. On this basis, against more air chambers
appear in less space, more heat retention is achieved. The pen of its merits, is the fiber
more air gets cameras, as well as expand and compress the fiber
better. Moreover, it occupies less space when compressed within a sheath
and equal benefits, weighs less.
The drawback is that it is more delicate than synthetics and there
to avoid getting wet, which is why their linings are usually of nylon, not cotton because the cotton absorbs moisture
. Nor can it be washed often as in the case of fibers and
should be done with special products. Otherwise, the pen cakes and holes are created within the chambers of the garment
.
There are different qualities of pen and classification from highest to lowest heat retention is:
duvet, the down and crushed the boom. The duvet will be with us to notice the least touch of the cane,
therefore is that we get more heat retention. Garrido