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Physical Fitness 1º bac- IES Poeta Diaz Castro
Transcript of Physical Fitness 1º bac- IES Poeta Diaz Castro
Fitness is here is important is important too is important is important is important too Endurance (Stamina) "An abilitiy of performers to keep going with a movement or activity for a prolonged period of time and to recover sooner after an exercise" AEROBIC ANAEROBIC high volume > 15'
medium/low intensity low volume <2'
high intensity . "is the ability to use a muscular contraction against a resistance " STATIC DYNAMIC without movement
hold a position for more than 10'' short but intense streching
with movement Flexibility (suppleness) is the ability to have a wide range of movement with any part of your body In any movement MÁXIMUM EXPLOSIVE
(POWER) highest weight low-medium weights
highest speed Strength RESISTANCE low weights
long time "is the ability to make one or more movements in a short period of time" REACTION
SPEED SPEED OF AN ISOLATED MOVEMENT It is the ability to respond to a stimulus as quickly as you can.
It can be: one isolated movement done as faster as you can SPEED OF COMBINED MOVEMENTS sprinting Speed is a state of well-being with low risk of premature health problems and energy to participate in a variety of physical activities the demands for oxygen and fuel can be meet by the body's intake. The only waste products formed are carbon dioxide and water which are removed by sweating and breathing Aerobic endurance is developed using: continuous training
interval training •Short aerobic (Aerobic Power)- 2' to 8' (lactic/aerobic)
•Medium aerobic (Aerobic Capacity)- 8' to 30' (mainly aerobic)
•Long aerobic (Endurance)- >30' (aerobic) the body is working so hard that the demands for oxygen and fuel exceed the rate of supply and the muscles take the body into a state known as oxygen debt • Alactic anaerobic - less than 25'' (mainly alactic: without the production of lactic acid)
• Lactic anaerobic - 25'' to 120'' (mainly lactic: lactic starts to accumulate in the muscles; anaerobic threshold ) Anaerobic endurance is developed using: interval training
repetition methods There are two groups of muscles at work:
•agonistic muscles which cause the movement to take place and
•opposing the movement and determining the amount of flexibility are the antagonistic muscles Benefits of regular endurance training :
•Your heart grows (larger and thicker)
•Your breathing capacity increases
•You have more capillary
•It’s easier to maintain your ideal weight Benefits of supleness training:
• Your range of movement in joints is bigger, so you can accelerate your arms and legs for a longer distance. Then, you can kick, throw and hit faster and stronger.
• You have less injuries
• Your movements are not limited.
•Your muscles are more elastic and more powerful. There are four types of muscular contraction:
1.Concentric Contractions—(Muscle Actively Shortening)
permit the muscle to shorten
2.Eccentric Contractions—(Muscle Actively Lengthening)
it is forced to lengthen due to the high external load.
3.Isometric Contraction—(Muscle Actively Held at a Fixed Length)I it is held at a constant length
It involves first a rapid eccentric movement, followed by a short amortization phase (isometric), then an explosive concentric movement. Benefits of strength training:
• Your muscles and tendons grow in size
• It helps you keeping a good posture
• You can move weights easier Simple: both stimulus and response are known
Discriminatory: stimulus and/or response are unknown, so you have to decide. Benefits of speed training:
-Speed is basic in many sports.
-It is related with coordination and agility. If you react and move fast, you have an advantage in all sports.
-Speed training develops and makes your muscles grow.