Theorical exercises first evaluation

-What is strength as basic physical ability? How many types of strenght are there? Explain them and give an example of each of them.

Strength is the ability to overcome, endure or face a muscular effort. Strength is a basic physical quality, along with flexibility, endurance and speed.Although it seems only linked to Locomotor apparatus (muscles), it also has a relation with the Nervous System, Cardio-vascular and respiratory system.To practice this force you will doing 30 seconds and rest 90 seconds.
Types:

•  Maximum force: It is the maximum weight that we can mobilize.It is the ability of the muscle to develop the maximum possible tension. Large loads are mobilized regardless of acceleration. The speed of movement is minimal and the repetitions that are made are few. Example: Halterofília

 

• Explosive force: It is the maximum weight that we can mobilize.It is the ability of the muscles to have a maximum possible acceleration load.The speed of movement tends to be maximum.It determines the performance in activities that require an explosive speed in their movements: volleyball when jumping and finishing, handball when throwing to goal, athletics when sprinting, soccer when hitting a ball... Example: A long jump  

 

• Strength of resistance: is the ability to maintain strength for a prolonged period of time. It is the muscular capacity to withstand fatigue caused by a prolonged effort in which many repeated muscle contractions are performed. Neither the load nor the acceleration are the maximum, neither the speed of the execution nor the great number of repetitions. It is the kind of strength necessary for activities that require a long and continuous effort: long races, rowing, swimming, cross-country skiing...Example: Alberto Contador uploading a port.

 

 -What is flexibility as basic physical capacity? What factors does flexibility depend on?

Flexibility: the ability of the joints to perform movements as widely as possible.Flexibility does not generate movement, but makes it possible.There are 2 types of flexibility: active (lonely) or pasive (with a partner).

The structural amplitude can be altered by several factors

    -Intrinsic factors:

• Type of articulation: each type has a different internal endurance, varies from one joint to another. 
• The bone structure: the bony stops of different bones that are part of ab articulation limits the movement of the same.
• The elasticity of muscle tissue: the endurance to elongation of the connective tissue of the muscles that are part of a joint. If the muscle is fatigued or the muscle tissue has scars from previous injury its elasticity decrease.
• The elasticity of the ligaments and tendons: they do not stretch much because they have a low elastic tissue and, consequently, limit the flexibility of a joint.
• Muscle mass: if a muscle is highly developed it can interfere with the ability of a joint to achieve maximum range of motion.
• Fatty tissue: an excess of fatty tissue can limit.
• The muscle relaxation and contraction capacity: allows the muscle to reach its maximum range of motion.
• The temperature of the joint.

    -Extrinsic factors:

• Inheritance
• Sex: woman are more flexible that men.
• Age:during childhood a child can be very flexible, but that capacity decreases progressively until old age.
• Sedentary lifestyle: lack of physical activity decreases mobility of the joints.
• Time of day: most individuals are more flexible in the afternoon than in the morning
• The ambient temperature : a warm temperature facilitates the amplitude of the movements
• Hydration: some authors suggest that drinking plenty of water helps increase the body ´s flexibility

 

-What is endurance as basic physical ability? How many types of endurance are there? Explain them and give an example of each of them.

Endurance: The ability to resist fatigue, maintain an effort effectively for as long possible. Repeat an activity many times. To perform any type of physical exercise the muscles need oxygen that reaches them through the blood, the respiratory system and the training level

Types of endurance

• Aerobic endurance: When the oxygen that reaches us it is sufficient for the exercise we are doing. It allows us to maintain uninterrupted and prolonged efforts of medium or low intensity. The amount of oxygen the muscles need to perform an activity is sufficient. When the activity ends and it is at rest, the heart rate, which was high, drops to normal levels in a short space of time. Example: Efforts of low intensity and long duration, such as fast walking.

 

• Anaerobic endurance:When the oxygen that reaches us is insufficient, it allows us to maintain a high intensity effort for as long as possible.The activity performed is very intense and needs more oxygen than the respiratory and cardiovascular system is able to provide. In this situation there is an oxygen that will have to be paid once the exercise is finished. The cardiac pulse takes time to normalize. In this category there are efforts of great intensity and short duration. Example a 100 meter race. 

 

-How can I improve my endurance? Explain two exercise to improve aerobic endurance.

      -First is to improve the cardio-circulatory system by increasing the size of the heart and reducing the number of heartbeats and improve the functioning of the venous and arterial network.
      -The second objective is to increase the lung capacity and the exchange of carbon dioxide and oxygen, slow fibers of the  muscular system.
      -And finally, activate the slow fibers of the muscular system and stimulate the other fibers at the same time.
      -You need to do the exercise 1 minute and rest 1 minute.
      -To know if you are in aerobic endurance , you calculate the high range keystronkes (220 minus your age) and you need stay between the 60% and 80% of you high range keystones.
The activity will vary depending on our physical form of departure.
Examples :

• Walking:Going for a walk at a medium and high pace is a good way to improve our physical endurance. Walking is an activity indicated for those people who are not used to exercising. 
• Swimming helps us to improve our resistance and we will not load our whole body on the back and legs, avoiding that they suffer joints like the knees or the ankles.