Physical Condition, Physical Skills and Ways to improve them
Download as PPTX, PDF0 likes705 views
The document discusses the components of physical fitness including endurance, strength, speed, and flexibility. It provides details on developing each component through various training methods like continuous running to improve endurance, weight training for strength, sprint drills for speed, and static stretching to enhance flexibility. The key energy systems, classifications, and effects of each type of training are also summarized.
More Related Content
Similar to Physical Condition, Physical Skills and Ways to improve them (20)
More from Ciclos Formativos (20)
Physical Condition, Physical Skills and Ways to improve them
- 2. But nowadays we know sportsmen and women must participate in year round conditioning programs. Generally in sports world is that a sports person gets in shape by just playing or taking part in his/her chosen sport.
- 3. THE COMPONENTS OF FITNESS Basic fitness can be classified in four main components: • STRENGTH. • SPEED. • STAMINA. • FLEXIBILITY. • Strength • Power • Agility • Balance • Flexibility • Local Muscle Endurance • Cardiovascular Endurance • Strength Endurance • Coordination
- 4. The components of physical fitness are: Endurance Strength Speed Flexibility
- 6. ENDURANCE TRAINING • WHAT IS THE OBJECTIVE OF ENDURANCE TRAINING? • The objective of endurance training is to develop the energy production systems to meet the demands of the event. • WHAT ARE THE ENERGY PRODUCTION SYSTEMS? • In the human body, food energy is used to manufacture adenosine triphosphate (ATP) the chemical compound that supplies energy for muscular contraction.
- 7. WHAT TYPES OF ENDURANCE ARE THERE? Duration % Aerobic % Anaerobic 0-10 seconds 6 94 0-15 seconds 12 88 0-20 seconds 18 82 0-30 seconds 27 73 0-45 seconds 37 63 0-60 seconds 45 55 0-75 seconds 51 48 0-90 seconds 56 44 0-120 seconds 63 37 0-180 seconds 73 27 0-240 seconds 79 21 • The types of endurance are aerobic endurance, anaerobic endurance, speed endurance and strength endurance. • A sound basis of aerobic endurance is fundamental for all events.
- 8. AEROBIC ENDURANCE • Aerobic means 'with oxygen' Aerobic endurance can be sub- divided as follows: • Short aerobic - 2 minutes to 8 minutes (lactic/aerobic) • Medium aerobic - 8 minutes to 30 minutes (mainly aerobic) • Long aerobic - 30 minutes + (aerobic) WAYS TO IMPROVE: • Aerobic endurance is developed using continuous and interval running. • Continuous duration runs to improve maximum oxygen uptake (VO2max) • Interval training to improve the heart as a muscular pump.
- 9. ANAEROBIC ENDURANCE • Anaerobic means 'without oxygen' • Anaerobic endurance can be sub-divided as follows: • Short anaerobic - less than 25 seconds (mainly alactic) • Medium anaerobic - 25 seconds to 60 seconds (mainly lactic) • Long anaerobic - 60 seconds to 120 seconds (lactic +aerobic) Anaerobic endurance can be developed by using repetition methods of relatively high intensity work with limited recovery
- 10. AEROBICTHRESHOLDANAEROBICTHRESHOLD The aerobic threshold, point at which anaerobic energy pathways start to operate, is around 65% of maximum heart rate. This is approximately 40 beats lower than the anaerobic threshold. The anaerobic threshold, the point at which lactic acid starts to accumulates in the muscles, is considered to be somewhere between 85% and 90% of your maximum heart rate. This is approximately 40 beats higher than the aerobic threshold. Your anaerobic threshold can be determined with anaerobic threshold testing.
- 11. ENDURANCE SPEED ENDURANCE STRENGTH ENDURANCE • Repetition methods are used with a high number of sets. • Competition and time trials can be used in the development of speed endurance • Strength endurance is used to develop the athlete's capacity to maintain the quality of their muscles' contractile force. Examples of activities to develop strength endurance are - circuit training, weight training, hill running, harness running, Fartlek etc.
- 12. EFFECT ON THE HEART • Bradycardia - Low resting pulse rate of under 50 bpm. • ECG shows ventricular hypertrophy (thickening of the heart muscle wall) • X-ray reveals an enlarged heart. • Blood tests shows raised muscle enzymes.
- 13. STRENGHT The common definition is "the ability to exert a force against a resistance"
- 14. WHAT ARE THE CLASSIFICATIONS OF STRENGTH? • Maximum strength • Elastic strength • Strength endurance
- 15. ABSOLUTE AND RELATIVE STRENGTH • Absolute strength - The maximum force an athlete can exert with his or her whole body, or part of the body, irrespective of body size or muscle size • Relative strength - The maximum force exerted in relation to body weight or muscle size.
- 16. HOW DO WE GET STRONG? 1. Number of repetitions of an exercise. 2. Number of sets of the exercise. 3. Intensity by reduced recover time.
- 17. HOW DO WE DEVELOP STRENGTH? • Maximum strength can be developed with : 1. Weight training • Elastic strength can be developed with : 1. Conditioning exercises 2. Complex training sessions 3. Medicine ball exercises 4. Plyometric exercises 5. Weight training • Strength endurance can be developed with: 1. Circuit training 2. Dumbbell exercises 3. Weight training 4. Hill and harness running
- 18. THE EFFECTS OF STRENGTH TRAINING MYOGENIC CHANGES NEUROGENIC CHANGES • Strength training results in muscle hypertrophy, an increase in the cross-sectional size of existing fibers. • By repeatedly stimulating muscle, you increase the rate of response of the central nervous system. • The recruitment patterns become more refined and as a result and gross movement patterns become more efficient and effective
- 19. Remember: In women, the potential for hypertrophy is not as great as men due mainly to the lower levels of testosterone in women.
- 20. Speed is the quickness of movement of a limb. Speed is a combination of, the following SKILL: maximum speed, elastic strength (power) and speed endurance.
- 21. Speed is influenced by the athlete's mobility, special strength, strength endurance and technique.
- 22. Energy for absolute speed is supplied by the anaerobic alactic pathway
- 23. It is important to remember that the improvement of running speed is a complex process that is controlled by the brain and nervous system. In order for a runner to move more quickly, the leg muscles of course have to contract more quickly.
- 24. Reaction Speed Drill Acceleration Training Sprinting Speed
- 25. It is the skill to have a huge grade of mobility in our joints
- 26. WHAT IS FLEXIBILITY? “Flexibility, mobility and suppleness all mean the range of limb movement around Joints” Any movement there are two groups of muscles at work: 1. Protagonist muscles which cause the movement to take place and 2. Opposing the movement and determining the amount of flexibility are the antagonistic muscles.
- 27. OBJECTIVE BENEFITS The objective of flexibility training is to improve the range of movement of the antagonistic muscles. Flexibility plays an important part in the preparation of athletes by developing a range of movement to allow technical development and assisting in the prevention of injury
- 28. Static stretching Ballistic stretching Dynamic stretching Active stretching Passive stretching Isometric stretching Assisted stretching Partner stretches PNF technique
- 29. INTERNAL INFLUENCES EXTERNAL INFLUENCES The type of joint The internal resistance within a joint Bony structures which limit movement The temperature of the joint and associated tissues The elasticity of muscle tissue, tendons, ligaments and skin The ability of a muscle to relax and contract The temperature of the place where one is training The time of day The stage in the recovery process of a joint. Age Gender