PHYSICAL
CONDITION
WARM-UP / COOLS
DOWN
A warm up is usually
performed before participating in (technical) sports or exercising.
A warm up generally consists of a gradual increase in intensity in physical
activity. For example, before running or playing an intense sport one might
slowly jog to warm muscles and increase heart rate. It is important that warm
ups should be specific to the exercise that will follow, which means that
exercises should prepare the muscles to be used and to activate the energy
systems that are required for that particular activity.
Benefits
- Reduce injury risk
- Improve the results of the practice.
Effects on the body:
·
on the locomotor system: it causes an increase
in muscle temperature, which improves the speed of contraction and relaxation;
it also decreases muscle viscosity, thereby reducing the possibility of a
sprain or of pulling a tendon ...
·
On the cardiovascular system: it speed up your
heart rate so your heart pumps more blood and delivers more oxygen to your
muscles.
·
on the respiratory system: it increases your
respiration rate an opens your pulmonary alveoli, increasing the amount of
oxygen entering your bloodstream (torrente sanguíneo) and
helping eliminate carbon dioxide.
·
on the nervous system: it increase mental
activity and imporves attention and reaction speed.
WARM-UP PARTS:
1.- increase
heart rate: jogging or running
2.- move
and stretch the joints
3.- activate
the energy systems and muscles that are required for the particular activity
that we are going to do after the warm-up
PHYSICAL
QUALITIES
1. ENDURANCE OR STAMINA:
COULD BE;
- aerobic exercise, which is not too fast, the heart is able to supply enough oxygen to the muscles. Aerobic training improves cardiovascular fitness.
- Anaerobic exercise is performed in short, fast where the heart cannot supply enough oxygen to the muscles.
RANGE OF HEALTHY EXERCISE:
There
is a general consensus in medicine on the range of safe variation in the heart
rate for aerobic activity called the target heart rate zone, which is
about 60 to 85% of the average maximum
heart rate (HRMx) and can be calculated as follows; 220- age.
If
your are 15, your HRM is 220-15= 205 bpm. So your target heart rate zone is
between 205x0.6= 123 bpm and 205x0.85=174bpm.
You
should train for at least 60 minutes a week , divided into two sessions, if you
want to improve your endurance significantly. the intensity of this aerobic
exercise should be between 60 and 75% or your HRM.
You
can monitor (with the heart rate monitor that we have already used) your
fitness levels by recording your recovery
rate after exercise. The
recovery rate is the time it takes for the pulse rate to return to normal after
exercise. Remember that percentages of MHR are approximate and personal levels
of activity and fitness will cause differences in the thresholds.
METHODS AND SYSTEMS FOR ENDURANCE TRAINING
1. Continuous systems;
·
Continuous
jogging: run at a constant pace , when you can breath comfortably.
Your heart rate should not exceed 150 bpm
·
Fartlek training or 'speed play'
training involves varying your speed and the type of terrain over which you
run, walk, or cycle. It improves aerobic and anaerobic fitness. the heart rate
is between 140 and 180 bpm.
·
total
training: combing continuous jogging and Farlek with a variety
of differente exercises interspersed with them.
2. Mixed training systems:
·
Circuit training involves
performing a series of exercises in a special order called a circuit. Each
activity takes place at a 'station'. It can be designed to improve speed,
agility, coordination, balance and muscular endurance. Usually they are short
intervals with smaller breaks..
·
Interval training involves
alternating between periods of hard exercise (running very fast) and rest
During the rest you are active, you don´t stop completely. It improves speed
and muscular endurance. Your heart rate can reach 180 bpm and during the break
should drop to 120-140bpm
General
methods of training can be applied to specific sports. For example, continuous
training might involve swimming, cycling, rowing, aerobics or running.
When
working anaerobically you create an oxygen debt and
can only keep going for a short time. Oxygen debt is the amount
of oxygen consumed during recovery above that which would normally be consumed
during rest. This results from a shortfall of available oxygen during exercise.
2.
FLEXIBILITY:
It's
the physical quality that allows you to make wide-range movements with a part
of your body.
Factors that affect flexibility;
·
the shape of the bones
·
the tightness or looseness of the ligaments (this is hereditary).
·
the muscle´s range of elongation: this is the most influential factor and
the one that you can work on the most to improve joint mobility and
flexibility.
·
age: the aging process causes a decrease in flexibility due to decalcification
and dehydration of tissue.
·
sex: because of hormones and because women skeleton is designed to have a
wider range of movement, especially in the hip region.
·
joint anatomy
·
condition of the muscle fibre: elasticity decreases if a muscle is fatigued
or if the muscle fibre is scarred from a previous injury.
·
the ability for a muscle to relaz or contract in contrast with its
counterpart (agonist-antagonist): this is called intramuscular coordination
·
time of day: your body is stiffer when you wake up and has maximum mobility
at midday.
·
social customs: eastern people have more hip flexibility due to their
customs of sitting on the floor.
·
environmental and body temperature:
warm temperatures facilitate your range of motion.
SYSTEMS AND
METHODS OF FLEXIBILITY TRAINING:
·
Static stretching is the oldest by far and is performed by
holding a position without bouncing for 15”. This causes an increase in the length of
the muscle resulting in an improvement in flexibility. You can do them in an active way (your force
gently the position) or passive (the gravity is doing the work)
·
dynamic stretching (PNF):
stretching-contraction-relaxation.
1. take the joint to the maximum extension with your partner helps and hold
that position for 15”-.30"seconds.
(passive stretch)
2. Isometric contraction: try to move the joint, since the previous
position to the counter movement .Your partner resist the counter movement.
There will be work, but not movement. Keep for 10"-15” seconds
3. Relax for 2 seconds (exhaling)
4. Both work to the same way. To the maximum extension of the joint.
·
ballistic stretching :The bounce or bouncing was considered
harmful and has been commonly referred to as ballistic stretching.. Regardless, this method has been used for
many years to improve flexibility
3. STRENGTH:
It´s the body ability to beat or
overcome resistance using the tension produced in muscles by the contraction of
muscles fibres.
We can talk about 3 different types
of strength:
1. Maximum strength: maximum muscle tension with a muscle
concentration. It´s the most strength a person is capable of producing.
Example: weight lifting
2. Relative
Strength: The relation between your weight and your strength. relative
strength=maximum strength divided by your weight.
3. Explosive
strength: the ability to overcome a small or medium load at maximum movement
speed. Example: a jump
4. Strength
endurance: to do a strength activity using an average mass and acceleration for
a specific length of time and to resist the fatigue that it causes. Example:
rowing
SYSTEMS AND METHODS OF STRENGTH TRAINING
1. Maximum strength: we are not going to do it. Not
healthy for your age.
2. Relative
Strength: It´s not important in PE lessons. We used weights.
3. Explosive
strength: this is a very common type of work. We increase this type of strength
with multy-jumps work, where we combined different highs and number of jumps.
4. Strength
endurance: with circuit training sessions. We don´t use much weight but do a high
number of repetitions.
4. SPEED:
It´s the ability to perform one or several movements
at maximum intensity in the shortest time possible. There are two new concepts.
Intensity and time. We already know two
types of speed: movement speed and travel speed, but we can also include
three more types: reaction speed and speed endurance.
1. Movement speed: the ability to do a movement or sports moves at the
right speed to achieve optimum performance.
2. Travel speed: the ability to cover a distance in the shortest time
possible.
3. Reaction speed: the time that passes from the appearance of a
stimulus, which can be visual (ball) or audio (start shot), until the first
movement. (moving a leg to start running)
4. Speed endurance: sustaining a physical exercise at maximum speed for
the maximum time possible.
5. Acceleration speed: or power. The time that you need to get your maximum
speed.
SYSTEMS AND METHODS OF SPEED TRAINING
1. Movement speed: you need to improve your strength and
your technique.
2. Travel speed: your frequency of movement and your
stride length.
3. Reaction speed: practicing and trying to anticipate to
the stimulus.
4. Speed endurance: training anaerobic endurance Short
exercises and high intensity.
5. Acceleration speed: or power. Improving your Strength.
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