Strength, Speed, Resistance, Mobility & Coordination Training

Posted on Dec 3, 2024 in Physical Education

Item 4: Force and Training

Manifestations of Force

The vast variety of sports practiced today demonstrates that muscles respond to diverse demands. Strength manifests differently depending on specific requirements.

Classifying Force

From a training perspective, strength is commonly classified as:

  • Maximum Strength: The ability to achieve the maximum possible force (static or dynamic).
  • Explosive Strength: The ability to achieve strength in the shortest possible time.
  • Strength Endurance: The ability to maintain strength or repeat it many times.

Peak Force: Calculated from a single static repetition where there is muscle contraction but no movement of the load.

Classifying Force Manifestations

  • Maximum Static Force: The highest force the neuromuscular system can develop through voluntary muscle contraction against a high resistance. Relates to isometric force.
  • Maximum Dynamic Force: The force expressed to move the highest possible load with a single motion, without time limitations.
  • Explosive Strength: The force expressed by a powerful contraction to move a load as fast as possible from a stationary position.
  • Explosive-Elastic Force: The force resulting from energy stored in stretched muscle (eccentric phase) and used in propulsion (concentric phase).
  • Explosive-Elastic-Reflex Force: Similar to explosive-elastic force, but performed faster, with a more limited eccentric phase.

Muscle Contractions

  • Isometric Contractions: Muscle length doesn’t change.
  • Anisometric Contractions: Muscle length changes.
  • Isotonic (Isodynamic) Contractions: Constant force throughout the range of motion (uncommon in sport).
  • Alodynamic Contractions: Force varies throughout the action.
  • Isokinetic Contractions: Constant speed of movement.
  • Heterokinetic Contractions: Variable speed of movement.
  • Concentric Contractions: Muscle shortens while producing tension.
  • Eccentric Contractions: Muscle lengthens while producing tension.

Common Combined Contractions

  • Auxotonic: Combination of isotonic and isometric contractions.
  • Plyometric: An eccentric contraction immediately followed by a concentric contraction.

Characteristics of Muscle Contraction

  • Tonic Muscle Contraction: Long, strong contraction with a determined force evolution.
  • Phasic Muscle Contraction: Cyclical movements requiring varying force magnitudes.
  • Phasic-Tonic Muscle Contraction: Alternation of tonic and phasic contractions.
  • Explosive-Tonic Muscle Contraction: Overcomes high resistance with rapid force evolution.
  • Explosive-Ballistic Muscle Contraction: Maximum force applied to a relatively light load.
  • Explosive-Reactive-Ballistic Contraction: Maximum force in response to strong muscle extension.
  • Acyclic Speed: Power enacted in response to inertial resistance.
  • Cyclic Speed: Work-force repetition rate with maintained performance.

Sexual Differences

Due to testosterone’s anabolic effect:

  • Women have approximately 75% of men’s muscle cross-section and 2/3 of their strength, with twice the adipose tissue. Trunk muscle strength shows no significant difference.

Muscle Fibers

  • Slow Twitch (ST): Slow, red (more myoglobin), postural.
  • Fast Twitch (FT): Fast, white, dynamic.

Force in Sport

Goals of force training:

  • Develop different qualities of force.
  • Increase active muscle mass.
  • Strengthen connective tissues.
  • Improve body composition.

Training Methods

  • Dynamic
  • Static
  • Combined

Organization Forms

  • Stations (constant or variable load)
  • Pyramid (variable load and repetitions)
  • Maximum repetitions
  • Circuit training

Training Means

  • Autoload (Bodyweight): Gymnastics, jumps, multi-hops.
  • Overload: Small loads (medicine balls), partner exercises, heavy loads.

Principles of Force Development (School Age)

  • Continued work (continuity)
  • Overload (increased resistance)
  • Appropriate exercise selection
  • Multilateralism (general force)
  • Enjoyable, varied, and dynamic work
  • Hypertrophy is not the primary goal

Force Assessment

  • Flexed arm hang
  • Horizontal jump
  • Sit-ups
  • Medicine ball throws

Training Session Structure

Main Part

  • Objectives
  • Task type, load type, content type
  • Materials
  • Training conditions
  • Athlete’s status

Conclusion

  • Summarize results and pedagogical conclusions
  • Positive emotional feedback
  • Cardiovascular system cooldown
  • Muscle relaxation and regeneration

Speed and Training

Manifestations of Speed

  • Pure Forms: Reaction speed, movement frequency. Depend on the CNS and genetic factors.
  • Complex Forms: Force-speed, speed endurance, explosive strength, maximum speed endurance. Combine pure speed, force, and resistance.

Definitions and Synonyms

  • Reaction Speed: Ability to react quickly to a stimulus (simple or selective). Reaction time is calculable.
  • Movement Speed: Ability to perform acyclic movements at maximum speed against low resistance.
  • Frequency Speed: Ability to perform cyclic movements at maximum speed against low resistance.
  • Strength-Speed (Explosive Force): Ability to deliver maximum force impulse against resistance in the shortest possible time.
  • Resistance to Speed Strength: Ability to resist speed reduction caused by fatigue during maximum contractions against increasing resistance.
  • Speed Resistance: Ability to resist speed reduction caused by fatigue during cyclical movements at peak velocity.
  • Submaximal Speed Resistance: Ability to maintain high (but not maximum) speeds for 20-120 seconds.
  • Supramaximal Speed: Higher than maximum individual speed, achieved under specific training conditions.
  • Sprint Speed: Includes acceleration and constant speed phases.

Developing Speed Skills

Methodology should consider an analytical approach, refining the motor component and then coordinating it with the hidden period of reaction.

Training Recommendations

  • Intramuscular coordination requires training.
  • Submaximal speed training involves slow-twitch fibers.
  • Speed training should be combined with specific sports technique.
  • The main task of speed training is to enhance the body’s capacity for maximum intensive work per unit time.

Training Methods and Means

  • Specific Competitive Exercises: Typical of a given sport.
  • Special Training Exercises: Differ from competitive exercises in kinematics or dynamics.

Methods and Means for Pure Speed

  • Reaction Speed: Simple reactions (repetitions, partial, sensory methods) and complex reactions (moving object, choice methods).
  • Movement Speed: Competition, repetitions, lightening external conditions, adding external forces.
  • Frequency Speed: Repetitions, games, competitions.

Speed Training for Children and Adolescents

  • Methods and means must conform to age and characteristics.
  • Take advantage of sensitive periods.
  • Systematize speed training.
  • Movements should be at full speed, short duration, with long breaks.

Speed Training by Age

  • 7-9 years: Increase speed and reaction frequency.
  • 9-12 years: Sensitive phase for reaction speed, frequency, and movement speed.
  • 12-15/17 years: Strength-speed, resistance to maximum speed.
  • 15-17/17-19 years: Base speed, strength-speed, speed endurance.

Resistance Training

Resistance is the physical and mental capacity to withstand prolonged efforts and recover quickly. It’s determined by the relationship between energy reserves and energy consumption speed.

Forms of Fatigue

  • Physical Fatigue: Reversible reduction in muscle function.
  • Mental Fatigue: Temporary inability to concentrate.
  • Sensory Fatigue: Temporary decrease in sensory perception.
  • Motor Fatigue: Temporary reduction in motor stimulation.
  • Motivational Fatigue: Lack of emotional drive.

Causes of Fatigue

  • Reduction of energy reserves
  • Accumulation of metabolic byproducts
  • Enzyme inhibition
  • Electrolyte displacement
  • Hormonal changes
  • Cellular changes
  • CNS inhibition

Symptoms of Fatigue

  • Subjective: Eye scintillation, ringing ears, suffocation, dizziness, decay, apathy, muscle pain.
  • Objective: Decreased performance, reduced strength, elevated stimulation threshold, muscle tremors, coordinative interference, electrolyte deviations, increased lactate, pH changes, decreased glycogen, EEG changes.

Role of Resistance

  • Maintain optimal load intensity
  • Minimize intensity loss
  • Withstand voluminous workloads
  • Accelerate recovery
  • Stabilize technique and concentration

Types of Resistance

  • Local Muscle: Aerobic (dynamic/static), Anaerobic (dynamic/static)
  • General Muscle: Aerobic (dynamic/static), Anaerobic (dynamic/static)

Another Classification

  • Base Resistance (general)
  • Specific-Competitive Resistance (sport-specific)

Forms and Types of Resistance

  • Base Resistance (RB): RB1 (general exercises), RB2 (sport-specific exercises), RB3 (team/combat sports)
  • Specific Resistance (ER): Short duration (RCD), Medium duration (RMD), Long duration (RLD1, RLD2, RLD3, RLD4)

Specific Methods

  • Extensive continuous
  • Intensive continuous
  • Continuous variable
  • Extensive interval
  • Extended interval
  • Intensive interval
  • Extensive interval with ends
  • Repetitions
  • Competition loads

Mobility/Flexibility and Training

Mobility refers to the range of motion of a joint. Flexibility is a component of mobility, indicating the ability to bend without breaking.

Types of Mobility

  • Active: Movement performed by antagonistic muscle groups.
  • Passive: Movement performed with external force.
  • Static/Passive: Slow movements, sometimes with external assistance.
  • Dynamic: Range of motion used during physical activity.
  • Ballistic: Flexibility observed when a relaxed body segment receives external force.
  • Static Flexibility: Maintaining positions at extreme amplitudes.
  • Dynamic Flexibility: Voluntary movements of large amplitude.
  • Control Flexibility: Large amplitude movements requiring segment stabilization.
  • General Flexibility: Mobility of large joint systems.
  • Specific Flexibility: Mobility of a particular joint crucial for a specific skill.
  • Absolute Mobility: Maximum elongation of muscle-tendon structures and ligaments.
  • Work Mobility: Range of motion achieved during sports action.
  • Residual Mobility: Ability to move beyond work mobility to prevent rigidity.

Limiting Factors of Mobility

  • Anatomical: Limits of muscle fiber elongation, limits of connective tissue elongation, anatomical joint capsules.
  • Neuromuscular: Stretch reflex (dynamic and static components).

Endogenous Factors

  • Age: Flexibility generally decreases with age, with the most significant decline occurring between puberty and 20-30 years.

Coordination and Training

Coordination capacity is the ability to control and regulate movement, enabling precise, economical, and efficient motor actions.

Types of Coordination Abilities

  • General: Result of multi-movement learning, manifested in various aspects of life.
  • Specific: Developed within a specific sport, allowing variation in gesture combinations.

Coordination Development Goals

  • Foster better coordination of all motor skills.
  • Develop automatic movement patterns.
  • Improve muscle activation and inhibition.
  • Improve reaction time and execution speed.
  • Improve performance of simultaneous, alternative, or differentiated movements.
  • Improve body awareness, balance, and space-time perception.
  • Improve overall effectiveness of strength, speed, endurance, and flexibility.
  • Improve adaptation to unforeseen situations.

Components of Coordination Capacity

  • Differentiation
  • Coupling
  • Guidance
  • Equilibrium
  • Change
  • Rhythmization
  • Relaxation

Coordination Training Methodology

  • Coordination capacity is improved primarily through complex means.
  • Well-developed skills are obtained by constantly changing and combining methods and exercises.
  • Skill acquisition requires parallel development of psychophysical and coordination functions.
  • Coordination capacity should be developed mainly in sensitive periods.
  • Coordination training should not be done in a state of fatigue.
  • The order of methods should be age-appropriate.

Methods for Coordination Training

  • General: Improve overall coordination capacity.
  • Specific: Enhance sport-specific coordination components.

Gestural Representation Methods

occupy a priority place start training. Depending on age, intellectual capacity and the level reached by the coordination capacity,outstanding for its effectiveness: · Method of visual information: perfectly suited for the beginner athlete, for the development of gesture representation, if any, is essentially a visual mechanism. Contrary to what happens to the advanced athlete, it does not involve only a small part of the kinesthetic elements as important in the representation of motion. · Method of verbal information: may precede the visual method, used in parallel with the same or later. In any case, states, and classifies the gesture to be performed. Methods based on variation and combination: · Variation of the position and start position for the year (departures varied) .- Variation of conditions of initiation of movement or play. · Combinations gestural skills (once fully mastered the skill). · Variation technique exercise performance. · Increased difficulty(complexity) for the year. · Adding simple or complex movements the basic exercise. · Variation of the dynamics of motion (speed and rhythm executive; variation of the usual loads using implements overloaded or not). · Variation the spatial structure of the gesture (varying soil structure, changes in the dimensions of the playing surfaces, etc). · external variations (surfaces, weather …). · Execution of the exercises in unusual conditions. · Variation uptake information (improving it with the increase or reduction of the information presented, both visual, auditory, static-dynamic, tactile and kinesthetic.: Ordering variety of equilibrium in a static and dynamic on the ground or on elevated foundations. Means for training coordination Categories: ·Exercises: they tend to be analytical, developing part of the movement or coordinated components above the rest. Can also be made through that circuitos.-In does not move any device, or only used to support self-Body. For all the action is aimed at managing business-Own artefactos. certain specialties sports. · Games: Small games (reflection on some compatible components isolated) .- Large sport games (more components are integrated coordinator). · Sports: – Singles (sports gymnastics, diving and lever, trampoline and sports control) .- Collective (with / without contact with the opponent).