SELF ASSESSMENT

I know more   grammar  than at the begining. I didn´t like Abigail classes , they were very boring .I think that I have to revise the speaking because it is difficult for me. I have  learnt about culture a lot of things. I  have to improve the speaking. I´m a litle bit sad because this is the final of the highschool but I have improved a lot my English. 

FUTURE EXPRESSIONS

Abou to: to talk about something that is going to happen very soon
Due to: to talk about a timetable event
Likely to: to talk about the probability of something 

  

-VOCABULARY-

-VOCABULARY-

PHRASAL VERBS
Turn back: return to a place
Stop over: if you are driving stop for a period of time
Come across: discover something
See off: say goodbye

TRANSPORT VOCABULARY

Rush-hour: a time of the day when lots of cars and persons are on the streets.
Double-decker: a bus with 2 floors
Fare: the money you have to pay to go on a bus, train...

HIGH SCHOOL MEMORIES 

I´m going to talk about my experience in High School.

FIRST YEAR

I started high school in September 2015. At the beginning, I was really nervous but

at the same time excited. Going to high school was a big change: new school, new

classmates and new teachers. In addition, I thought that it would be difficult but I

realised that, if I studied, I would be able to pass all the subjects easy.

My classroom was first A and I was really happy as all my friends were in the same

class. We also met many new people and in a short period, all of us were really

good friends.

My academic level was not really good. I didn´t study enough so my marks weren´t

good. At that time, I wasn´t good at math but I did well at Physical education, which

was and it is my favorite subject. Also, sometimes, due to my behavior, some

teachers called my parents. In the end, I changed and I started to behave better.

Furthermore, we made lots of interesting things. For example, a Shakespeare

theatre.

Nacho, revise capital letters with subjects. .High School…simple past…

SECOND YEAR

When I started the second year, I was more relaxed as I knew how high school was

and how the year would be. My classmates were the same so I knew it would be

another fantastic year.

Moreover, we started doing some new projects such as the English portfolio and

the English blog. In that blog we had to post things like grammar, vocabulary and

other activities. I found the blog interesting and a good way of learning with fun.

We also had Clarissa in English class. She was really nice and we had a really good

time with her. She taught us lots of things of her country.

THIRD YEAR

This was my best year at high school but one of the most difficult. I worked a lot so

my grades became better. In this year, I went to a math contest and I got the 7 th

position. Furthermore, we had a trip to Madrid to see a play in a theatre. It was

really interesting and fun so it was an amazing day.

This year we did several projects in music class so we enjoyed a lot that classes.

Also, in English classes we did a storytelling and I chose “The three little pigs” and,

in another class we learnt things about Irish culture.

At the end of this year I was really happy because I had really good marks and I

had to stay in high school only a year more.

FOURTH YEAR

Finally, I think this year has been the most important. I knew that fourth grade

would be difficult but if I passed third, I would be able to pass fourth. This year I

behaved better in class and my marks are better as I am working really hard.

My favorite activities this year have been music projects and the English blog

because I like a lot activities with computers and technological things. Also, we

made a presentation with sway and read an interesting book about witches.

The best things have been the end of school year trip. We visited Sevilla and

Malaga for a few days. I was really excited because I slept with my friends and we

had a lot of fun. Moreover, we visited some museums, the famous monuments in

Malaga and lots of beaches. I would definitively repeat that trip a hundred times.

In conclusion, this have been one of the most amazing years in my live. I learnt new

things and met new people. I will remember all this time for the rest of my life.

CALCULATION OF CALORIES AND MACRONUTRIENTS OF THE PERSONAL DIET

1.Calculate with the tables and formulas of the WHO the calories you need to consume in a day based on your basal metabolism, age and amount of physical activity performed.

According to the WHO (the so-called FAO / WHO / UNU method), the following equations are used to calculate the TEDD, with P being the weight of the individual.

Edad	Hombres	Mujeres
0 – 3 años	TMB = 60,9 x P – 54	TMB = 61 x P – 51
3 – 10 años	TMB = 22.7 x P + 495	TMB = 22.5 x P + 499
10 – 18 años	TMB = 17.5 x P + 651	TMB = 12.2 x P + 746
18 – 30 años	TMB = 15.3 x P + 679	TMB = 14.7 x P + 496
30 – 60 años	TMB = 11.6 x P + 879	TMB = 8.7 x P + 829
Más de 60 años	TMB = 13.5 x P + 487	TMB = 10.5 x P + 596

Once the TMB is obtained, it is necessary to consider the energy expenditure by physical activity (EAF). For this, the activity factor is searched according to this table.

Actividad	Hombres	Mujeres	Intensidad
Sedentario	1`2	1´2	Sin actividad
Liviana	1´55	1´56	3 horas semanales
Moderada	1´8	1´64	6 horas semanales
Intensa	2´1	1´82	4-5 horas diarias

TMB =17.5 x 66 + 651 = 1806 KCAL

GETD= 1806 x 1,8 = 3250,8 KCAL

ON A DAY I NEED TO CONSUME 3250.8 KCAL TO BE AT THE    100 %

2. Choose any day of the week, write down the food and quantities consumed, and estimate the calories and amounts of macronutrients in your diet that day.

DESAYUNO

PRODUCT	KCAL	GRASAS				HIDRATOS DE CARBONO				PROTEINAS	SAL
1 glass of skimmed milk (250ml)	90 kcal	1,3g	Saturadas 0,8g			12g	De los cuales son azucares 12g			7,8 g	0,30 g
Colacao (14 g)	84 kcal	3,8 g		Saturadas 2,5 g		25 g		De los cuales son azucares 23g		8 g	0,2 g
1 banana	94 kcal	0,3 g				20 g				1,2 g	-
Iberian ham	242 kcal	14,5 g				0 g				28,5 g	-
Cereals (aprox. 16 )	119 kcal	4,9 g			Saturadas 0,8 g	16,9 g			De los cuales son azucares 7,5 g	1,3 g	0,16 g

COMIDA

PRODUCT	KCAL	GRASAS		HIDARTOS DE CARBONO		PROTEINAS	SAL
Green beans (100 g)	31 kcal	0,2 g		4,2 g	De los 3g son azucares	1,9 g	0,01 g
mackerel (100 g)	182 kcal	11,9 g		O g		18,68 g	-
Yogurt (125 g)	109 kcal	3,9 g	Saturadas 2,5 g	14,8 g		3,9 g	0,16 g

MERIENDA

PRODUCT	KCAL	GRASAS	HIDRATOS DE CARBONO	PROTEINAS	SAL
1 orange	84 kcal	0,24 g	23 g	0,94 g	-
1 apple	104 kcal	0,4 g	28g	0,6 g	-
1 banana	94 kcal	0,3 g	20 g	1,2 g	-

CENA

PRODUCT	KCAL	GRASAS		HIDRATOS DE CARBONO	PROTEINAS	SAL
Caesar salad (190 g)	525 kcal	45,60 g		15 g	12,70 g	-
breast	111 kcal	1,75 g	Saturada 0, 484 g	0 g	22,39 g	-

TOTAL

KCAL	GRASAS	HIDRATOS DE CARBONO	PROTEINAS	SAL
1869 kcal	89,09 g	178,9 g	109,11 g	0,83 g

3. Now we must adjust the diet in relation to exercise number two and counting on the calories of exercise number one.

DESAYUNO

PRODUCT	KCAL	GRASAS				HIDRATOS DE CARBONO				PROTEINAS	SAL
1 glass of skimmed milk (250ml)	90 kcal	1,3g	Saturadas 0,8g			12g	De los cuales son azucares 12g			7,8 g	0,30 g
Colacao (14 g)	84 kcal	3,8 g		Saturadas 2,5 g		25 g		De los cuales son azucares 23g		8 g	0,2 g
1 banana	94 kcal	0,3 g				20 g				1,2 g	-
Iberian ham	242 kcal	5,9 g				0 g				28,5 g	-
Cereals (aprox. 16 )	119 kcal	2,9 g			Saturadas 0,8 g	16,9 g			De los cuales son azucares 7,5 g	3,3 g	0,16 g
1 apple	104 kcal	0.4 g				28 g				0,6 g	-

APERITIVO

PRODUCTO	KCAL	GRASAS	HIDRATOS DE CARBONO	PROTEÍNAS
Fruit shake	230 kcal	8,05 g	21,23 g	7,7 g

COMIDA

PRODUCTO	KCAL	GRASAS		HIDARTOS DE CARBONO		PROTEINAS	SAL
Green beans (100 g)	31 kcal	0,2 g		4,2 g	De los 3g son azucares	1,9 g	0,01 g
Salmon  (100 g)	182 kcal	11,9 g		O g		18,68 g	-
Yogurt (125 g)	109 kcal	3,9 g	Saturadas 2,5 g	14,8 g		5,9 g	0,16 g
bread (100 g)	277 kcal	1 g		58 g		7,8 g	-
Soy (100 g)	251 kcal	0,1 g		60 g		1,9 g
Nuts (100 g)	563 kcal	42,5 g		4,2 g		40 g	-

MERIENDA

PRODUCTO	KCAL	GRASAS	HIDRATOS DE CARBONO	PROTEINAS	SAL
1 orange	84 kcal	0,24 g	23 g	0,94 g	-
1 apple	104 kcal	0,4 g	28g	0,6 g	-
1 banana	94 kcal	0,3 g	20 g	1,2 g	-
Turkey     (150 g )	161 kcal	3,3 g	0 g	32,9 g

CENA

PRODUCTO	KCAL	GRASAS		HIDRATOS DE CARBONO	PROTEINAS	SAL
Fruit salad (200 g )	125 kcal	0,1 g		15 g	10,8 g	-
breast	111 kcal	1,75 g	Saturada 0, 484 g	0 g	22,39 g	-
Boiled potatoes    (100 g)	77 kcal	0,1 g		17 g	4 g	-
Canned tuna (100g)	116 kcal	0,82 g		0 g	25 , 51 g	-

TOTAL

KCAL	GRASAS	HIDRATOS DE CARBONO	PROTEINAS	SAL
3244 kcal	92,26 g	364,23 g	231,62 g	0,83 g

GRASAS = 92,26 x 9 = 830,34 KCAL

HIDRATOS DE CARBONO = 364,23 x 4 = 1456,92 KCAL

PROTEÍNAS = 240,12 x 4 = 960,48 KCAL

A diet provided should follow the different guidelines indicated by professionals. It is very important that you know the calories you must take in a day to give your 100% at all times, and in the case of a bad diet, to fix it. By consuming the amount of items ordered by your body you will notice to improve your physical condition. One is the best to know how it is. I habitually consume many carbohydrates when I am an athlete, as well as lots of fruit and sometimes pastries. For example, before I barely ate breakfast and did not perform in class. As soon as I started eating the necessary amounts and food, I noticed a lot of the change and nowadays, I perform much better. The rest of the day I usually eat very varied.