Understanding Physical Fitness and Training Methods
Physical Condition
Physical Condition: The ability to perform daily work with force and efficiency, delaying the onset of fatigue, minimizing energy expenditure, and preventing injuries. It depends on several factors: the individual’s age, the condition of their organs, nervous system function, individual personality, and training history.
Training Systems
1. Natural System
Performing physical activities in nature, taking advantage of the physical characteristics of the environment (roads, inclines, declines, natural obstacles, etc.).
2. Continuous Systems
These involve applying a given training load without any pause. Different methods exist:
- Continuous Run Method: Also known as jogging. Improves anaerobic endurance. Characteristics: light intensity, steady rhythm of execution, mild heart rhythm.
- Fartlek Method: Continuous variation of the race; a game of rhythms. Improves both anaerobic and aerobic endurance.
- Total Training Method: A combination of continuous running, Fartlek, and gymnastic exercises, potentially incorporating basic skills (throws, jumps, turns, etc.). Improves aerobic and anaerobic endurance, flexibility, speed, and strength. Characteristics: moderate pace, rhythm changes, jumping drills, releases, climbing, and balancing.
3. Fractionated Systems
Characterized by dividing the training load into parts with recovery pauses in between. The pause can be total or partial.
- Interval Method: Repetition of maximum intensity efforts separated by rest pauses; recovery is incomplete.
- Repetition Method: Repetition of sub-maximal intensity efforts, separated by a rest break; heart rate and respiratory recovery are total.
- Competition Method: Used for athlete tuning for competition; repetition of distances similar to the work or competition.
4. Analytical Systems
These aim to work or develop specific muscle groups. Improves strength and flexibility.
- Circuit Method: Consists of several different activities, each performed at a designated station. Activities are done several times across all stations, creating a circular workout. Materials such as medicine balls, elastics, weights, and bodyweight can be used.
- Stretching Method: A method to improve flexibility, achieving the maximum range of motion in a particular joint. There are two types: active and passive stretching.
- PNF (Proprioceptive Neuromuscular Facilitation): A training method used to improve flexibility. Exercises are performed with the help of a partner, applying three stages:
- Stretching the target muscle to its tolerable limit for 10-30 seconds.
- Tension: Contraction of the muscle for 10-30 seconds, in the opposite direction of the previous phase.
- Stretching for 10-30 seconds, without feeling pain.
Physiological Repercussions of Exercise
The practice of any sport or physical activity causes several repercussions or changes in the human body, affecting the muscular, respiratory, and nervous systems. Some changes are temporary and occur during the activity, while others are chronic and develop with continued practice over time. For example, strength training in a gym can lead to muscle hypertrophy of 30 to 60%.
Basic Physical Qualities
Resistance: The person’s ability to sustain and endure physical effort for as long as possible. The key factor is the delivery of oxygen to the muscles. There are two types of resistance: