Enhancing Physical Fitness: Methods and Techniques
Constraints for Improving Physical Qualities
Several factors constrain the improvement of physical qualities:
- Age: The state of organs, the cardiovascular system, respiratory function, and the musculoskeletal and nervous systems.
- Personality: Individual willpower, vitality, temperament, and training habits.
- Weather: Environmental conditions can impact training effectiveness.
Training Systems
Natural System
The Natural System involves physical activities in nature, utilizing the environment’s physical characteristics.
Continuous Systems
Continuous Systems involve a specific training load without pauses, improving aerobic and anaerobic capacity. Methods include:
- Continuous Running Method: Jogging at a light intensity (30-60% of maximum), maintaining a steady performance with a heart rate of around 150 beats per minute. The volume depends on the sport and training duration. This method improves stamina and is used by all types of athletes.
- Fartlek: A variation of continuous running with different rhythms, aimed at improving both aerobic and anaerobic endurance.
- Total Training: A combination of continuous running, Fartlek, and basic gymnastic exercises.
Split Systems
Split Systems involve dividing the training load with recovery pauses. Methods include:
- Interval Method: Repetitions at submaximal intensity (75-90%) separated by short breaks (60-90 seconds) where recovery is incomplete. The heart rate should be around 120-140 beats per minute before starting the next repetition.
- Repetition Method: Repetitions at maximal or near-maximal intensity (95-100%) separated by longer breaks where recovery is complete. This method is suitable for speed work or short-duration explosive force.
- Competition Method: Used to prepare athletes for competition, involving repetitions of distances or similar work at maximum intensity with total recovery.
Analytical Systems
Analytical Systems focus on developing specific muscle groups.
Circuits
Circuits are an alternative for strength and endurance training, especially in small, enclosed spaces due to weather conditions. Characteristics include:
- Non-specific activities.
- Each activity occupies a designated station.
- Activities are repeated several times.
- Materials can be used.
There are two types of circuits:
- Circuits with a Fixed Number of Repetitions: A preset number of repetitions is performed at each station without breaks.
- Circuits with a Fixed Time: The maximum number of repetitions is performed within a given time at each station without rest.
Training by Stations
Similar to circuit training, Training by Stations is used to improve maximal and explosive strength. The load can vary in terms of intensity and the number of repetitions:
- Constant intensity and number of repetitions.
- Variable load and number of repetitions.
- Constant load and variable repetitions.
Training by Pyramids
Similar to station training, Training by Pyramids involves increasing or decreasing repetitions and workload in a pyramid structure. Depending on the pyramid’s structure, it can develop strength-endurance, maximal strength, or overall strength.
Stretching
Stretching is a method to improve flexibility, which is the maximum range of motion in a joint.
- Passive Stretching: Movements produced by an external force.
- Active Stretching: Movements produced by one’s own strength and voluntary muscle contraction.
- PNF (Proprioceptive Neuromuscular Facilitation): A method for improving flexibility.
Stages of PNF:
- Stretch: Stretch the muscle to its bearable limit for 10-30 seconds.
- Voltage: Contract the muscle for 10-30 seconds in the opposite direction of the stretch.
- Stretching: Stretch again for 10-30 seconds without feeling pain.