THEORICAL EXERCISES FIRST EVALUATION

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

• What is strength as basic physical ability ?

Strength as basic physical capacity is defined as the ability to generate intramuscular tension against a resistance, regardless of whether or not it generates movement.The periodic and systematic training of the force allows obtaining various adaptations such as hypertrophy (muscle enlargement), increased energy consumption and the control / reduction of the proportion of muscle mass and body fat.

• How many types of strenth are there ? Explain them and give an example of each of them.

 There are three types of strenth :

     1) Maxium strenght : is the maximum force a muscle can exert in a single maximal voluntary
contraction. It is used during weightlifting. Men have a larger muscle mass than women (owing to
higher levels of testosterone) so men can exert greater maximum strength than women. Fast glycolytic fibres are important for maximum strength because they can produce more force than slow twitch fibres.
 
Example : squat.
       2) Explosive strenght : it is the manifestation of force quickly. Is the ability to exert maximal force in minimal time.
To develop explosive strength and reactive ability you need to do two things. First, you must build your speed strength and second, in the same time frame, you must raise your absolute strength. A shot putter must become stronger and at the same time, faster. The majority of this training is combining max effort exercises to increase the strength potential of the muscles.
     Example : Plate Jump.

            3) Resistance strength : It is the ability to maintain strength for a prolonged period of time. Resistance training is any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, and/or endurance. The external resistance can be dumbbells, rubber exercise tubing, your own body weight, bricks, bottles of water, or any other object that causes the muscles to contract.
 
      Example : push-ups

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

•  What is flexibility as basic physical capacity ?
   
  
  Capacity flexibility refers to the ability to adjust the total production capacity in any period with the option of utilizing contingent resources in addition to permanent resources. It is also refers to the mobility of the muscles, which allows more movement around the joints. These flexibility doesn´t generate movement.
  
  
  
  
  
  
  •  What factors does flexibility depend on ?
  
  The flexibility depend on three factors :
  
  - Joint mobility : Joint mobility is identified in movements that explore the maximum travel of one of the possible movements for an articulation, or the sum of all movements (circles or circles with a joint). For a joint to be able to move in this direction there must be a balance between all the muscles that mobilize it, because a shortened or injured muscle can impede free movement (for example, contractures of the spine, which prevent the free articulation of the vertebrae ).
  The ability to stretch a muscle to its fullest within its natural limits is what we identify as stretching.
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  Traducir en su lugar La movilidad articular la identificamos en los movimientos que exploran el recorrido máximo de uno de los movimientos posibles para una articulación, o la suma de todos (circunducciones o círculos con una articulación). Para que una articulación pueda movilizarse en este sentido tiene que haber un equilibrio entre todos músculos que la movilizan, pues un músculo acortado o lesionado puede impedir el libre movimiento (por ejemplo las contracturas de la columna vertebral, que impiden la libre articulación de las vértebras). La capacidad de alargar un músculo al máximo dentro de sus límites naturales es lo que identificamos como estiramientos.
  
  
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  - Muscular elasticity : Flexibility is the ability of the muscle to perform the greatest joint travel possible without damaging the muscle and joint. The magnitude of the stretch is given by the maximum range of movements of all the muscles that make up a joint. It is involutional because it is lost over time. Flexibility does not generate movement, but makes it possible. It also involves making the muscles, tendons, fascia and capsules flexible. Depending on the type of muscular activity performed, flexibility can be worked with a dynamic system, that is, with muscular movements, or static systems, which suppose the maintenance of specific positions to favor muscle stretching.
  
  
   - Intramuscular coordination : The intramuscular coordination regulates the different degrees of muscular contraction thanks to a mechanism of summation of motor units. The muscle contraction can be regulated in two ways: Regulating the number of motor units in action (sum of motor units). Regulating the frequency of nerve stimulation (sum of waves).
  The intramuscular coordination between the motor units of a same muscle implies the control of the muscular tension activating or deactivating a certain number of motor units. This control can be spatial control or temporal control and will produce an adequate synchronization to each force requirement.
  
  
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  Traducir en su lugar La movilidad articular la identificamos en los movimientos que exploran el recorrido máximo de uno de los movimientos posibles para una articulación, o la suma de todos (circunducciones o círculos con una articulación). Para que una articulación pueda movilizarse en este sentido tiene que haber un equilibrio entre todos músculos que la movilizan, pues un músculo acortado o lesionado puede impedir el libre movimiento (por ejemplo las contracturas de la columna vertebral, que impiden la libre articulación de las vértebras). La capacidad de alargar un músculo al máximo dentro de sus límites naturales es lo que identificamos como estiramientos.
  
  
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  3.- What is endurance as basic physical ability ? How many types of endurance are there ? Explain  them and give an example of each of them.
  
  

  
  
  • What is endurance as basic physical ability ?

  Resistance is one of the four basic physical abilities. It is the ability to maintain a physical effort for a long time. The main benefits are: improves the functioning of the cardiovascular system, improves the functioning of the respiratory system,decrease body weight.
• How many types of endurance are there ?

There are two types:
 - Aerobic endurance: Refers to efforts of soft and prolonged intensity. There is no lack of oxygen.

              Example : fartlek , jump rope...

- Anaerobic endurance : It refers to high intensity and short duration efforts. There is a lack of oxygen.When the exercise is too intense, the amount of oxygen that the body needs to consume is greater than what it can provide.  
   
             Example : circuit , squats, medical ball...

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


        FARTLEK :
 You run between 20 and 30 minutes with changes of rhythm; for example going around a square surface in the long parts you go slow and in the wide parts sprints.You get better the two types of endurance.

CIRCUIT :

Through this exercise you can also improve more abilities, it consists in diferents stations so when you finish an exercise for 30 seconds you rest at the next station 1 minute. You can work in the stations: sit-ups, squads ...