Understanding the 4 Basic Physical Abilities
1. Endurance
Ability to endure an effort for as long as possible.
- Aerobic endurance (marathon, triathlon, soccer) or general resistance.
- Anaerobic resistance (1500m, 3000m, abs).
1.1 Aerobic or Anaerobic Endurance
When work begins, the anaerobic process is triggered, it lasts a couple of minutes. If it is aerobic, it is continuous effort.
1.2 Methods of Work
Methods are based on the race.
- Continuous methods: no interruption of exercise stress (continuous running and fartlek). Continuous run with gentle rhythms.
- Fartlek: change of pace, is a training system which consists of several both aerobic and anaerobic exercises are based on career change of pace exercises. Characteristics: irregular terrain: forest, beach, city. Examples: Running along the beach, the dunes soft rhythms, for dry or wet sand.
- Methods split: no interruption of the exercise.
- Interval training: is the most important are distances between 100-200 yards the rate is higher than continuing with rest between repetition and repetition.
- Circuit training: areas are different stations with a short time in each.
2. Strength
It is the ability to overcome a resistance. It can be our own body or an external element.
Contraction:
- Isotonic: shortening of the muscle but there is no motion of the object (weight) training biceps.
- Isometric: muscle shortening there but no movement of the object (to push the wall).
2.1 Classes of Strength
- Explosive: resistance is due to a maximum speed (medicine ball or weight).
- Maxima: more than ordinary strength (perform a single repetition) biceps.
- Speed: possibility to accelerate a mass to the maximum speed (50 m long jump).
- Resistance: resistance to fatigue a muscle group (race aerobics, jogging, 1500 m, abs, marathon…).
2.2 Development of Force
Strength comes when making repetitions (sit-ups 20 reps).
- Autoloading: overcoming the resistance of the body itself (running, push-ups).
- Couples: overcoming the resistance of a partner.
- Devices simple: overcome the resistance of small items (mini weights).
- Complex devices: overcoming the resistance of large items (gym equipment).
3. Speed
In the execution speed of a reaction time to a stimulus as quickly as possible. Ability to traverse an area in the shortest time possible.
3.1 Factors
There are two types of fibers: red and white.
- White: are faster but tire before.
- Red: maintain a burden longer but slowly.
3.2 Types of Speed
- Speed of reaction: make a move (stimuli) is the fastest speed. The visual stimuli are perceived rather than auditory or tactile (seeds, out of the race).
- Gestural speed: speed in making a motion of a body part: tennis (pass the ball).
- Speed: traverse a space in the shortest time possible (one run handkerchief).
3.3 Development
To improve work different stimuli. Transport and breaks THROUGH senior principal to develop speed method is called the method of repetitions.
4. Flexibility
Ability to perform wide movements.
4.1 Components
The flexibility has two components joint mobility and muscle elasticity.
- Joint mobility: it refers to as joints. ability of motion limited by the ligaments, cartilage.
- Muscle elasticity: the ability of a muscle to stretch in all its entirety and return to your starting point.
4.2 Factors
- Legacy
- Age
- Sex
- Regular job
- Ambient Temperature
4.3 Evolution
With age less flexibility if you do not work.
Flexibility training
- Method Passive: dynamic movements when the movement takes place voluntarily. are by: in pairs one person is on the floor and you try to open the legs while ago Decans force to close them and then repeat the process after stronger.
- Method Passive: muscle loses momentum but can get higher level of flexibility.