UNIT 2. THE DEVELOPMENT OF THE PHYSICAL QUALITIES (Page 24)

1. RESISTANCE DEVELOPMENT (page 26)

Training methods: group of sequential exercises performed to improve physical condition.

- Continuous: jogging, total training, fartlek

- Interval training: consists of short, repeated, but intense physical efforts (3-5 minutes, followed by short rest periods). We will not study interval training in this course.

- Mixed: circuit training

Other forms of exercise: sports, games, biking, swimming, aerobics, etc

In the third grade book, you have examples on how to develop resistance through continuous running (jogging), total training, and fartlek.

1.1. Circuit training (page 27)

History: The creators, Adamson and Morgan, found a way to improve training systems of their time.

Purpose: Circuit training is useful to develop all physical capabilities. In this case, we’ll apply it to the development of the aerobic resistance.

General description: Performing an exercise sequence, pausing between exercises.

Main characteristics :

- Circuit training usually consists of 6 to 12 different exercises called stations

- Each exercise is performed for 30´´to 60´, allowing a 20’’ to 30’’ rest between each station with atotal of 20 to 40 minute training time per session.

- Intensity: Heart rate should not exceed 170-180 beats per minute .

-Resting periods: 20” to 30” between exercises and 2’ to 3” between circuits

-You should repeat the circuit 3 to 4 times in each session.

-You should perform a variety of resistance exercises involving large areas of the body and alternating muscular groups. -Progression is achieved by increasing the execution time for each station and the number of times the circuit is repeated in each training session, reducing recovery time between stations or circuits.

-They are usually performed 1 to 2 times per week.

-It incorporates strength training exercises, so be sure to allow at least 48 hours between sessions that work the same muscle groups.

-Advantages: Less boring because it changes all the time Can be easily adapted for strength or endurance of different sports etc

-Disadvantages: Takes awhile to set up. Uses a lot of equipment

Practical example (page 28)The following circuit develops aerobic resistance and fitness for someone your age.The exercises are as follow:

1. Jumping between 4 benches separated approximately one meter between them, then return to running

2. Climbing a wall bar and jumping over a mat.

3. Jumping rope (moving forward)

4. Zigzagging through 5 cones and

returning to running

5. Lying down on your stomach on a mat, then standing up and jumping in place. Then lying down again.

6. Running up a slope until touching the wall and returning to the floor performing 3 crunches every time you come down

7. Going through 4 hurdles (2 times below and 2 above the hurdle)

8. Jumping over two potros and return to running

Circuit characteristics:

- Number of reps: 8-Exercise time in each station: 1 minute-Resting time between exercises: 1 minute-Number of times the circuit is repeated: 3-Circuit duration (including resting times): 16’-Duration of training session: approximately 50’

Observations:- You must perform the exercises at a medium speed without pausing during the entire training session. You must check your heart rate at the end of the circuit.- A whistle can be used to indicate the beginning and end for each exercise, although it is more fun using music.

Another circuit training:

2. FLEXIBILITY DEVELOPMENT (pag 30)

Flexibility has many different names, such as mobility and suppleness, but they are all the same thing. Flexibility is how far your joints move which depends on the elasticity of your muscles.Flexibility can be developed in two different ways:

- General: performing exercises affecting several articulations and muscular groups

- Specific: it affects a specific area or muscular group

Methods:

1. Dynamic or ballistic exercises: (uses the momentum of a moving body or limb in an attempt to force it beyond its normal range of motion). It is used with wide and relaxed movements – just like twisting from one side to another. You should use progressive or brisk movements within the full range of motion in the joint, doing 5 to 10 reps with each.

The individual performs progressive exercises, wider balance exercises or bouncing to reach the maximum flexibility. This method will allow us to reach greater flexibility in dynamic situations, but it can be harmful if we perform them with excessive violence. Movements must be soft and controlled.

2. Static: They are performed maintaining a position and modifying it little by little and slowly according to the possibilities. They are not large movements such us with the dynamic method. you use it when you hold one position for some seconds. There is no movement. You have to keep a position at least 10-15 seconds. It may be Active, doing by yourself, or Passive, doing it with a partner who helps you to do the stretching exercise.

2.1. Static passive: Using the help of a classmate or an instrument, it is possible to reach positions that a person would be unable to reach on his own. We would refer them as assisted stretching.

2.2. Static active: The person in charge of reaching the suitable position is the individual performing the exercises. This is the most used and famous method of stretching.

2.1. The evolution of flexibility as we age (page 31)

As we already told you, flexibility is a capacity that we lose with age: until 10-11 years of age, the decline is minimal; but after this age, primarily as a result of puberty, increasing muscular tension and declining cartilage size, flexibility declines faster. Between the 20 and 30 years of age, flexibility becomes stable; and after this age, it continues to decrease.

If we exercise properly, we will be able to maintain our level of flexibility above those of a person who does not.

2.2. Appropriate training

As you can see in the graph, an active person maintains his life at better levels of flexibility than a sedentary person, but you must always keep in mind that the training performed must be adequate.

Those that overdevelop strength lose flexibility because their muscles become shorter with an intense workout. The most fundamental principle is to obtain an optimum level of flexibility including exercises for its development every time you perform physical activity.

2.3. Dynamic Method (page 32)

Purpose: To improve the amplitude of movement in the joints,

(primarily in the hips and shoulders), and the muscular elasticity.

General Description: It consists of performing wide oscillation

exercises or bouncing different parts of the body (arms, waist,

legs), and taking advantage of the inertia of the movement

to reach the limit of the articulation or muscles.

Main characteristics

- A training session usually lasts between 5 and 15 minutes, each exercise approximately 30´´

Can be two different types of movement:

1. Oscillations: Movements that take advantage of inertia to achieve flexibility. Affect primarily the flexibility of the joint.

2. Bouncing: they are shorter movements where you advance little by little increasing the length of the muscles.

Exercises must be performed in the following way:

1. Initial position: From the starting position, with the body stable to maintain the position during wide movements.

2.Acceleration phase: the movement starts slowly, progressively

increasing amplitude as the body becomes more relaxed until

reaching the highest possible degree of mobility.

3. Deceleration phase : We slowly reduce the amplitude of

movement until we stop.

- You must carefully and progressively increase the movement,

without feeling pain; you must avoid jerking movements

- It’s essential that muscles are relaxed and follow that movement.

- Breathing can help the performance of the exercise. To do this, exhalation must conclude with the end of the movement

When to perform it?

- After warming up, in preparation for the physical activity

- An essential part of the flexibility training

- It must never be performed without a previous warm-up. The muscles must increase their temperature while warming up to avoid lesions

(page 33)

2.4. Method passive static. Stretching with help (page 34)

Purpose: To improve muscular flexibility and the amplitude of the joint movement.

General description: It consists of performing stretch exercises with the help of another person who will push slowly to achieve a position that the person performing the exercise could not achieve on their own.

This involves a partner moving your body part for youFor example they may lift your leg up when you lay on the floorto stretch your hamstringsIt is important that you communicate with your partner to tell themwhen you can feel a stretch, when it fades and most importantly, if it hurts.

Main Characteristics

-The duration of each session it is usually 10 to 20’, with eachexercise lasting for approximately 20”-The exercises must be performed in the following way:1-Starting position: From the starting position for the exercisewe are going to perform with a partner (helper) next to us.2-Stretching phase: the helper slowly pushes us in the right directionso the muscles will stretch until the other person lets him know.3-Maintenance phase: once maximum stretching is achieved, maintain the position and reduce the pressure for a few seconds trying to relax the muscles until you notice that you can continue to advance.4-Stretching phase: try one more time until you reach the limit of the movement5-Relaxation phase: the helper will reduce pressure progressively so the partner can go back to the initial position.The stretching phase must be performed two or three times until reaching the limit of the movementThe advance must be progressive, careful, without feeling pain and avoiding jerking movementsThe helper must pay attention to the partner’s instructionsIt’s essential that the muscles are relaxed and follow the movementBreathing can help the performance of the exercise. Matching the expulsion of the air with stretching phase, and breathing in a relaxed way during maintenance. The helper must be in a comfortable and stable position so they can exercise pressure without difficulty

2.5 Active static method. The stretching (page 35)

Purpose: Improve muscular elasticity

General Description: placing yourself in a position in which you can stretch the muscles slowly and without pain, maintaining the position for a few secondsA static active stretch should be held for 10-30 seconds for 1-2 stretches per muscle group.-You move the joint to the point where you can feel a gentle stretch in the muscle- Hold the position, don't bounce- If the stretching sensation fades, move a little further into the stretch until it returns and hold again- Stretches shouldn't hurt, if it does, ease off

Main characteristics:

- Duration of each session: between 10 and 30 minutes-The variety of exercises is important. We need to work all the muscular groups in the body-The location of the exercises is fundamental to obtain results. We must position ourselves in the right position, noting tension only in the area we want to stretch.-The relaxation of the rest of the muscles is imperative to perform the exercise successfully-The exercises must be performed in the following way:

1. Starting position: place yourself in the desired position, feeling a light tension in the muscles we are going to stretch

2. First stretching phase: Softly reach the position of maximum stretching without feeling pain and breathing regularly. Maintain position between 10 and 30 seconds.

3. Relaxation: Go back to the initial position

4. Second stretching phase: try again to reach to position of maximum stretching trying to advance a little more than the previous time and maintaining this position for another 10-30“. Remember that you should not feel pain.

Soft and regular breathing helps diminish tension

When to perform it? You can perform it to warm up muscles before starting any activity; to relax tired muscles after the physical activity; as a specific exercise of flexibility training.

3. STRENGTH DEVELOPMENT (Page 36)

There are many different methods of strength training. We suggest the following five methods:

3.1: Body Weight Exercises :

These exercises require no equipment and use your own body weight andgravity as resistance, as load.

Characteristics:

- Number of reps: between 10 to 30.- Time: between 15’’ to 45’’- Gravity is the force our muscles work against- It is wise to do exercises for the different groups of muscles alternating them in order to not overload a certain group- We can do the exercises in circuit to have a better organization

3.2: Partner-Resistance Strength Training : (page 38)

The partner helps to increase the load of the exercise or it can be the resistance to work againstCharacteristics:- Number of reps or the length of the exercise depends on the characteristics of the performer

3.3: Plyometric exercises. (page 40)

Characteristics:- A series of consecutive jumps (between 2 and 8), high and long. The total number of jumps that should be performed in a session is 60-80- The jumps can be performed while running, in a steady position, or using one or both legs- Long jumps: over hoops, marked lanes on the floor, benches, hurdles, etc.- High jumps: go up and down benches, bleachers, etc.- It is not recommended to perform many series of jumps in order to avoid damage to the knees- Este tipo de entrenamiento too nos ayuda a desarrollar la velocidad de reacción y desplazamiento.

3.4: Medicine ball exercises.Characteristics:- A sequence of throws from different positions with balls of

different weight according to age, sex and level of participation (1 to 3 kilos)

- The throws are performed with one or both hands fromdifferent positions: standing up, sitting down, kneeling down,laying on a flat surface, etc.

- The throws can be performed from a steady position orwith previous steps

- The throws can be performed at a predetermined distance,to a further distance or to a certain object (aimed throw)

3.5: Weighlifting

Characteristics:- The weight must be adapted to the level of the participant.

At your age it is not recommended to use big weights, because it can interfere with the normal bone growth.

- Training is done in sets. Each set consists of 1 to 20 reps- Time between sets is 3 to 5 minutes- First work the bigger muscle groups, then the smaller.

It is recommended to alternate the exercises for the different groups of muscles (arms, core, legs) in order to provide better recovery

- It is essential to perform the exercises correctly. In this kind ofexercises, one tends to acquire inadequate postures tocompensate, which in a long term it can cause injuries.Besides weights, we can use medicinal balls.

3.6 Benefits of strength training: (page 41)- Increases muscle density- Improves the capacity of the muscles- Strengthens different tissues, which can help avoid injuries- Improves the capacity of energetic reserves in the muscles.

But if this workout is not adequate, it can have negative effects on our organism:- Excessive workouts can have a negative effect on bone growth- Violent or excessive strength exercises can generate malformations- Can create injuries if techniques are not used properly.- Exercises performed incorrectly can have a negative impact on the flexibility-Why do we have to do stretch exercises after the strength exercises?- After a workout, game or any kind of activity with physical effort, muscular fibers will feel exhausted and lightly shortened- Stretch workouts help to recuperate the strain on the muscles- Continuous physical exercises without stretching will cause loss of flexibility and can lead to muscular injuries

How to increase the load on strength workouts (page 43)

By changing the body positions, we can increase the intensity by putting more body weight on the muscles that we are working. Here are two examples.