PHYSICAL EDUCATION DEPARTMENTI.E.S. PEÑALBA

CONTENTS REVIEW PHYSICAL CAPACITIES

Physical Capacity Concept Types Training Methods

ENDURANCE:Endurance allows us to work

for a long period of time, bearing the tiredness. Ex. Cycling, long distance races …

-Aerobic Endurance: it allows us to work for a long period of time and low or medium level of intensity. We breathe oxygen enough to make that activity. Pulse rate: 130-160 beats per minute (b.p.m.)

-Anaerobic Endurance: it allows us to work as much time as it is possible in a high level of intensity activity. The oxygen we breathe is not enough so we get tired very soon (not more than 3 minutes). Pulse rate: more than 180 b.p.m.

Continuous: o Uniform Rhythm:

Continue runningo Changeable Rhythm:

Cross-walk: Total training:

Divided: o Interval training.o Repetitions method.

FLEXIBILITY: Flexibility allows us to move our muscles and joints with amplitude.

-Dynamic: in movement-Static: without movement

Actives method: o Dynamic: o Static:

Passive method: o Dynamic: o Static:

STRENGTH: Strength allows us to beat or to

be against a resistance using our muscles. Ex: weight lifting, javelin throwing …

Endurance strength or muscular endurance.

Explosive strength or power.

Maximum strength.

Gymnastic exercises with our own body weight

Exercises with partners: Exercises with materials:

SPEED:Speed enables us to do any

movement (running, jumping, throwing etc) as faster as possible. Example: 100mt race, a handball counterattack

- Reaction speed- Gestural speed- Displacement speed

STRENGTH

STRENGTH TRAINING METHODS

BODYWEIGHTIt consist on perform strength exercises using the

wight of your own body as a resistance to beat.It is the most basic way of training.(Sit ups, push ups, multijumps…)

OVERWEIGHTWe perform exercice using external

loads/weights as a resistance to beat.Weight lifting, medicine ball, elastic band,

…

Strength training methods depending on the type of strength:

TYPE OF STRENGTH

Nº EXERCISES

VOLUME INTENSITY SPEED

ENDURANCE STRENGTH

12 4 s x 20 rep

50% Medium

EXPLOSIVE STRENGTH

6 4s x 6 rep 60% Maximum

MAXIMUM STRENGTH

10 3s x 12 rep

80% Low

STRENGTH TRAINING ORGANIZATIONFirst of all we must have clear the type of strength

that we want to work. Afterwards we have to choose how to organize the workout:

Sets by repetitions: we perform completly the first excercise, every sets and repetitions and then we perform next exercise.

Circuit Training: we perform the first set of each exercise and then we start again for the first exercise,

STRENGTH CONDITIONING FACTORS

The volume of the muscle: the more volume the more strenght.The length of the muscle: the longer muscle the more strength.The type of muscle fibers:

Red fibers: slow and endurance fibers. White fibers: fast and strong fibers. Coordinación intermuscular

Sex: men have higher level of strength than women.Age: as you grow up you become stronger until 40 years old.The temperature of the muscle: the more heat is the muscle the

more strength.Fatigue or tiredness: if you are tired tour strength level

dicrease.

Strength training adaptations

Hypertrophy: the thickness of the muscle fibers increases. The muscle becomes bigger.

The amount of blood that arrives to the muscle increase. The energy reservoir of the muscle increse (glucose and

ATP) Intermuscular coórdination improves.We loose faty tissue.

SPEED

SPEED TRAINING METHODS

 

TYPE OF SPEED HOW TO TRAIN IT…

REACTION SPEED

To repeat and to learn the answer to a stimulus.

GESTURAL SPEED

To improve explosive strength and repeat the movement.

DISPLACEMENT SPEED

To improve maximum strength, explosive strength and anaerobic endurance.

Conditioning factorsThe speed of the ttansmission of the nervous

impulse.The type of muscle fiber.

Red fibers are slow contraction fibers.White fibers are fast contaction fibers. La

fuerza de los músculos.The technique level.

Speed training adaptations:

The co-ordination of movements improve.Strength and power improve.The technique of movements improve.The effectiveness of the movements improve

so i will be a better athlete.