Physical Condition, Training & Energy: A Comprehensive Guide
1. Physical Condition
Definition
Set of qualities or conditions to be met by a person for physical effort, both at work, in daily life, and in sports involving muscular effort.
Components
Anatomical Condition
How is our body? Height, weight, etc. (e.g., tall, slim).
Skill Condition
The ability to determine a better use of the mechanical possibilities of our bodies (e.g., a goalkeeper with quick reflexes).
Physiological Condition
Determined by the proper functioning of body systems, especially those that impact more directly on physical activity (e.g., being out of breath or overweight makes physical activity more difficult).
Nervous Condition
Fine-tuning of the nervous system in each of the movements we do in our physical activity.
Motor Condition
Determined by physical attributes (strength, speed, endurance, and flexibility). Training is very important for its advancement.
2. Strength
Definition
Physical capacity that allows a person to create muscle tension. The higher the tension, the greater the opposition that can be overcome.
Types of Strength
Maximum Strength
Capacity to overcome a maximum load or resistance, making a maximum effort (e.g., heavy lifting, weightlifting).
Force-Velocity (Explosive or Power)
The ability to overcome a load with high speed (e.g., high jump).
Force-Resistance
The ability to overcome a load or resistance repeatedly and continuously (e.g., canoeing).
3. Speed
Definition
Physical quality that enables us to make a move as quickly as possible.
Types of Speed
Reaction Speed
Allows you to respond quickly to a given stimulus (e.g., the starting shot of the 100m sprint).
Gestural Speed (Acyclic)
It allows us to make gestures in the shortest time possible (e.g., a boxer throwing a punch).
Movement Speed (Cyclic)
It enables us to travel a distance in the shortest possible time through the same movements (cycles) (e.g., 50m in swimming).
4. Resistance
Definition
Capacity that allows a person to withstand and endure physical exercise for as long as possible while maintaining efficiency and quality in movement.
Types of Resistance
Aerobic
When the oxygen supply to the muscles is equal to or greater than necessary to perform the exercise. Heart rate between 120-160 beats/min (e.g., continuous running).
Anaerobic
When the oxygen supply to the muscles is lower than the need for exercise. Heart rate over 170 beats/min. Intense efforts are often short-lived due to the lack of oxygen (e.g., sprinting).
5. Effects of Physical Inactivity on the Cardiovascular System
The heart becomes weaker, decreasing its capacity and thinning its walls.
Accumulation of fat in the arteries, leading to their deterioration.
Emergence of cardiovascular diseases (e.g., heart attack, hypertension).
Inability to endure physical strain.
6. Effects of a Sedentary Lifestyle on the Locomotor System
Loss of bone density, leading to the weakening of the bones.
Muscle atrophy.
Loss of joint mobility.
Emergence of diseases of the spine (e.g., lower back pain) and postural problems.
Weakness and tiredness in daily activities.
7. Effects of Resistance Training (Aerobic) on the Cardiovascular System
Increased size and capacity of the heart.
Increased number of capillaries.
Increased red blood cells and hemoglobin in the blood.
Increased number of mitochondria in muscle, allowing you to get more energy.
Improved venous return of blood.
Improves transport and arrival of oxygen to the muscles, reducing fatigue and improving recovery after exertion.
Decreases in heart rate at rest and during any effort.
8. Training
Definition
A process (progressing slowly to improve the human organism), a science (anatomy, physiology, physics, etc.), and a teaching method (where the coach conveys knowledge to the athlete) that aims to increase the performance of an individual (improve capacities). It is based on the application of a series of stimuli to challenge the human body, followed by recovery, gradually increasing the physical level of the individual.
9. The Principle of Continuity
If you train regularly, you take advantage of overcompensation, and final adaptations are achieved to improve the individual’s level. However, if loads are applied with long intervals, the effect of overcompensation ends, and a lower effect takes place. On the other hand, if loads are applied too close together without allowing the body to recover, fatigue can impair training.
10. Principle of Progression
The training loads should be increased slowly and steadily, allowing for successive overcompensation and adaptation. It is recommended to increase the volume first and then the intensity.
11. Principle of Individuality
Every individual has a different baseline. Applying the same training load to two different people can be very challenging for one and very easy for the other. Therefore, training should be individualized.
12. Principle of Adaptation
The succession in time of many overcompensations leads to a transformation, an adaptation of the different systems of the body that allow you to enhance sports performance over long periods of time.
13. Body’s Response to Physical Exercise
When you’re tired, it means that your baseline (homeostasis, which determines our level of physical condition) has decreased, and your body functions are impaired. The body’s responses to physical exercise are set out in three phases:
A decrease in the baseline caused by strenuous exercise (stage of fatigue).
The human body begins to overcome fatigue and recover physiological functions; the baseline rises to the initial level (recovery phase).
The baseline reaches a higher level than before as a defense mechanism (overcompensation).
14. Energy and Diet
The more intense the activity undertaken, the more energy is required (for vital functions or normal daily activities). This energy is obtained from the metabolism of essential nutrients, the value of which is given in calories (heat needed to raise 1g of water by 1°C). We obtain sufficient energy (kcal) to maintain daily activities according to the following equation:
1g of carbohydrate provides 4kcal.
1g of lipid provides 9kcal.
1g of protein provides 4kcal.