Physical Fitness: Resistance, Force, Speed, Flexibility & Training Principles
Resistance is the ability to sustain physical effort and recover quickly afterward. Elements influencing resistance include:
- Muscular System: Fast or slow muscle fibers, energy stores (ATP), lactic acid removal.
- Nervous System: Muscle coordination.
- Circulatory System: Blood flow, oxygen and energy delivery.
- Respiratory System: Oxygen delivery and exchange in alveoli and muscle cells.
Classification is based on energy pathways, volume, and intensity.
Force is the ability to overcome resistance using muscle tension. Influencing elements include:
- Muscular System: Muscle fiber types, fiber length and thickness, contraction type (isotonic concentric, eccentric, isometric). Note: Young athletes’ musculoskeletal systems are not fully developed; high-force training can be damaging.
- Nervous System: Muscle coordination, muscle temperature, training type, motivation, and sex (men are generally stronger than women).
Classification: Force = mass x acceleration. Mass is resistance; acceleration is movement speed.
Speed is the ability to perform movements quickly. Determining elements include:
- Muscular System: Muscle fiber type (fast or slow), muscle strength.
- Nervous System: Nerve impulse transmission speed.
- Biomechanics: Technical execution.
Classification: Reaction speed, contractile speed, and movement speed.
Flexibility is the maximum range of motion at a joint. Influencing elements include:
- Mechanical Factors: Joint type, musculoligamentous flexibility.
- Emotional Factors: Nervousness or calmness.
- External Factors: Temperature, age, social customs.
Classification: Absolute flexibility, working flexibility, and residual flexibility.
Coaching Principles: These are the theoretical foundations for training systems. Three phases are common:
- Alarm Phase: A stressor disrupts homeostasis.
- Resistance Phase: The body adapts to restore equilibrium.
- Exhaustion Phase: The stressor overwhelms the body’s adaptive capacity.
Principle of Individuality: Training programs must be tailored to individual needs and the sport’s specifics.
Principle of Adaptation: The body adapts to training, leading to improved performance with rest.
Principle of Progression: Load components include volume, frequency, intensity, and density.
Principle of Continuity: Consistent training is crucial for benefits; minimal frequency may not suffice.
Principle of Alternating: Rest periods are essential for overcompensation.