Resistance, Strength, and Flexibility Training

Posted on Oct 25, 2024 in Physical Education

Resistance

Definition

Resistance is the physical capacity consisting of the maximum delay of fatigue during a given time during physical exertion.

Class of Resistance

In the Form of Muscular Work

  • Dynamic Resistance: Work with movement
  • Static Resistance: Work without movement

In Connection with the Preparation

  • De base
  • Específica
  • Competitiva

In Connection with Muscle Mass Involved

  • Local: Exercises that place on 1/7 of the general musculature
  • General: It involves more than 90% of body mass

In Connection with the Working Time

  • Resistance of very short duration: 5-10 seconds
  • Short Resistance
  • Average Resistance: 15-90 seconds duration
  • Long Resistance: 3-9 minutes
  • Resistance of 30 to 90 minutes

According to the Metabolism

  • Aerobic: Obtaining energy through the combustion of O2 (needs O2) of lipids and carbohydrates. Requires a low intensity and high volume of effort (moderate effort).
  • Anaerobic: Obtain energy without the presence of oxygen.
    • Lactic: Hydrates and carbon metabolism and lactate is generated (waste substance that produces fatigue), efforts of no more than 1.5 minutes.
    • Alactic: Phosphate metabolism. Efforts of no more than 15 seconds.

Lactate

The lactic anaerobic metabolism requires carbohydrates for energy (ATP), without the presence of oxygen. This implies the generation of a waste that is lactate, which produces acidity in the muscle and therefore fatigue. There are various types of training that are based on adapting the body to high doses of lactate metabolism and elimination for the sake of being able to withstand high fatigue intensities. The methods are Fartlecks (continuous variables), intensive, and continuous fractional methods.

Aerobic Capacity

Aerobic capacity is the resistance of low intensity, the entire amount of total energy that the body can metabolize.

Aerobic Power

Aerobic power is the maximum amount of energy the body can metabolize per unit time.

Continuous Method: Aerobic

  • Regenerator: 120 ppm, 30 minutes to 1 hour. It is a method to recover, at a very low intensity of effort. Useful for extensive further burning of fats.
  • Extensive Method: 125 to 160 beats. Up to 2 hours. It serves to oxidize fat, improves work economy (lower resting HR) and blood circulation. Also, muscle and cardiac hypertrophy.
  • Intensive Continued Method: 140 to 180 ppm. Better use of glycogen, and stabilization of blood lactate. Improvement over capillarization and hypertrophy of the heart and blood circulation.

Methods Continuous Variables: Fartlecks, Race, and Games

High-intensity efforts vary with regenerative efforts. Their intention is none other but to work more towards power and anaerobic threshold (improving lactate).

Aerobic Threshold

No accumulation of lactate in the blood.

Aerobic-Anaerobic Threshold

The body accumulates as much lactate as it can cleanse at the same time. There is an equilibrium.

Anaerobic Threshold

Blood lactate accumulation is much higher than the body can cleanse.

Fractional Methods

Alternate rest breaks with an incomplete dose of high effort. There are several types: Extensive Interval Method (long and medium), Intensive Interval Method (short and very short), method of repetition, series, and broken competition. These methods are used for high-performance sport and therefore not usually used in activities for improving health.

How to Practice Resistance

  • Swimming
  • Jogging
  • Running and gait (walking)
  • Games
  • Engines
  • Cycling (mountain bikes and cycling)
  • Fitness and Wellness: aerobics, dance, step, etc.

Benefits to Health

  • Fight against the sedentary lifestyle
  • Improves the immune system
  • Combats depression
  • Improves our muscular system and the ability to metabolize
  • Cardiac hypertrophy (decreases our heart rate at rest)
  • Improves our ability to dream
  • Improves our quality of life

Prevention of Cardiovascular Disease

  • Obesity
  • Diabetes
  • Hypertension
  • Heart
  • Lung diseases

Prevention of Other Diseases

  • At a renal level
  • At an osteoarticular level
  • At a sexual level (increased libido)
  • Prevent endocrine
  • At the onset of cancer

Cooper Test

  • Running for 12 minutes. At the end of the race, we measure in meters the distance we have traveled and apply the following formula:

VO2max (ml/kg/min) = (distance (m) x 0.02) – 5.4

  • The VO2max is the maximum transport ability (or potential) of oxygen per unit time (minutes) per kg of body weight.

Strength Training

Methodology

Maximal strength training and explosive training are not recommended for beginners to strength training, as well as people in pubertal ages and in organizational development and growth. The method advised to apply more training is based on drag force, which in turn is closely related to the essence. To do this:

  • 2 sets of 20-40 repetitions: It seeks to achieve muscle fatigue or mild fatigue. Between sets, there are one to two minutes of rest. The exercise intensity is potentially low (no more than 40% of one repetition maximum).

Evaluation of Force: Direct Test

  • Maximum: For experts only. It consists of applying different loads (kg) until the subject can lift that burden alone once, which is what is known as repetition maximum (1RM).
  • Submaximal: Consist of lifting a load (regardless of weight) a certain number of times to exhaustion. From there we apply a formula with the weight and the number of repetitions to determine the RM.

Other Methods

  • Eurofit Battery
  • Dynamometry
  • Jump to feet together

Assessment of the Explosive Force

  • Carpet
  • Force platform of Bosco (multi-hop)
  • Other
  • Autoload
  • Multi-throws

Insider

  • 3 sessions per week (at least two) including major muscle groups.
  • Session type: Bench press, back behind his neck, leg press (squat), hamstring curls, twins with a leg bar, biceps curls, French press (triceps), military press (shoulders), abdominal, lumbar, obliques.
  • Protocol action: Between exercise and exercise, there are 5 minutes of rest. Try alternating upper body exercises with lower body exercises while not including common musculature (e.g., cord on neck with biceps curl).

Circuit Training for Beginners

  • We can apply the loads of work force.
  • These autoload circuits can be combined with continuous running exercises, varying the intensity of it (as a variable Fartleck or training), adding slopes and downs (in this case, weight training for legs should be limited a bit) by adding weights or vests with weight in the race.
  • The options are varied, depending on taste and especially the goals.

Advanced (Oriented Toward Maximal Force)

  • 4-5 weekly sessions (of 5 review: general exercises, large muscle).
  • Exercises: General and specific meeting type: Warm-up and cool down, bench press, incline bench press, chest openings, deadweight (lumbar), twin engine (two legs), twins slash (leg), hamstring curl machine (two legs), abdominal bank declined, obliques, abs with weight on fit ball.
  • Programming: Alternate force with resistance (especially in untrained and sedentary persons), but: Take care to do leg exercises with the same session in which you run. So if swimming, repay your back exercises. Try not to do two exercises in which a lot of common musculature is involved.
  • Intensity: Always start from less to more (principle of progression). Each session (or week) aims to increase training loads (both in force, as in strength or speed and flexibility). First, as regards the volume: 1. Number of repetitions of each exercise in strength and endurance, more minutes of effort. 2. Number of series. 3. Strength to finish the % increase of intensity (MRI and ppm or VO2 max).

Flexibility

Flexibility is regarded as a quality or conditional ability. Zartziorskij defined it as the maximum extensibility of a movement in a given joint. The base provides the flexibility to the structure of the locomotor system, the length and elasticity of muscles, tendons, and ligaments.

Advantages of Flexibility Work

  • Helps prevent injuries.
  • Facilitates coordination agonist/antagonist.
  • Promotes muscle contraction.
  • Allows the use of mechanical energy (a type of specialized training of the force used to improve power, e.g., jumping ability. It is what is called elastic strength training reactive).
  • It enables economic training of the art (in sports).

Disadvantages

An excessive or poorly made flexibility may involve:

  • Trends
  • Risk of articular dislocation
  • Bone deformities and joint function
  • Lack of muscle tone

Factors Affecting Flexibility

  • Sex: Women, because of their hormonal development, tend toward a more prosperous flexibility (thanks to a hormone called elastin), while men develop toward the force (testosterone).
  • Age: Flexibility is a capability of involution. The older you get, the more capacity you lose, unlike the other abilities (strength, speed, and endurance).
  • The usual type of work: Inactivity and/or sedentary lifestyle leads to loss of flexibility.
  • The ambient temperature: At higher temperatures, there is more flexibility.