THEORICAL EXERCISES

💃⚥🏃🚶🌿THEORICAL EXERCISES FIRST EVALUATION.


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

BASIC PHYSICAL ABILITIES.
There are four basic physical qualities or abilities (BPA):
Strength, Resistance, Speed and Flexibility.
All are very important and are involved in games and sports, albeit in different ways depending on the activity.
Strength is the ability to overcome resistance. We can develop it with fighting games, thrusts, pushing, pulling objects, climbing, throwing balls, etc ... 

 

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

 

Flexibility is defined as the range of motion (ROM) in a joint or series of joints that reflects the ability of the musculotendon structures to elongate within the physical limitations of the joint.

Some people can bend themselves into a pretzel, while others can barely get up after sitting for a while. How about you? Flexibility refers to how freely your joints move and the length in muscles that cross those joints. Regular massage can, and will, help most people improve and retain their normal flexibility. You’ll feel better because you can move better.

 

OF THE FIVE THAT DEPEND ARE:  

 

.Joint structure

.Age & Gender

.Connective Tissue

.Muscle bulk

.Proprioceptors

 

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

 

Our basic physical qualities are determined by metabolic processes and the energy performance of our voluntary muscles. Strength is the ability of muscles to overcome external opposition. Endurance is the ability to maintain physical effort for a long time.

Basic endurance

Intensity: around your aerobic threshold (heart rate around 60-70% of your maximum – you can talk easily with your mate).
Length: workout 30-… min, interval N/A (constant pace, no intervals)
Rest between intervals: – (constant pace, no rest)
Benefits: Basic endurance is the main type of endurance training and is characterized by low intensity, high volume exercises. Training at this intensity trains your cardiac output and heart muscle, strengthens your immune system, and reduces cholesterol level and blood pressure. As most of the energy produced at this intensity comes from your body fat, it also improves the economy of your metabolism.

 

 

THE EXPLOSIVE FORCE.

The explosive Force is a manifestation of the force that is based on generating as much force as possible in the shortest time without losing efficiency. For this reason this type of force is predominant in most team sports and in some individual sports modalities.

 

 

 

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

 

 

 1- Use interval training. There are several benefits to interval training that will help you get the most out of your runs, and increase your stamina.

 

 

 

2- Perform steady intervals. This is the easiest way to incorporate interval training. You simply alternate equal periods of high and low-intensity running.

 

 

 

 

 

 

3- Use pyramid interval training. Pyramid intervals start with short bursts of high intensity and then build up so that the longest period of high-intensity training is in the middle of your workout. Then, you gradually pull back to the shorter burst of intensity before completing your cool down. This is somewhat more complex than steady intervals, and you may want to use a stopwatch to maintain your times.

 

 

4- Do variable intervals. If you play sports like tennis in addition to running, you know that speed and stamina requirements vary according to the conditions of the game. Variable intervals help you to mix up short and long high-intensity intervals in an unpredictable pattern, which more closely mimics the irregular bursts of speed that are part of typical playing conditions.

 

 

 

5- Use the interval setting on a treadmill. When you run intervals on a treadmill, the machine mixes up both the speed and the incline, presenting you with new and unpredictable challenges. Just make sure to warm up and cool down afterward if these periods aren't built into the interval training program.