The strength is the hability to overcome the endurance or face through a muscular effort. Strength is a basic physical quality, along with flexibility, endurance and speed.Although it seems only linked to Locomotor apparatus (muscles), also have relation with the Nerveous System, Cardiovastucar and Respiratory.
-The Types:
- Maximum force: It is the maximum weight that we can mobilize.It is the hability of the muscle to develop the maximum possible tension. Large loads are mobilized regardless of acceleration. The speed of movement is minimal and the repetitions that are made are few.
- What is flexibility as basic physical capacity?
Flexibility is the range of motion in a joint or groupu of joints or the ability to move joints effectively through a complete range of motion. Flexibility trainning includes stretching exercices to lengthen the muscles and may include activities.
-What factors does flexibility depend on?
Joint structure.
Age and gender.
Connective tissue.
Muscle bulk.
Propioceptors. - What is endurance as basic physical ability?
The endurance is the physical and mental capacity that the athlete has to support fatigue versis relatively long efforts and the ability to quickly recover after finishing the effort.
How many types of endurance are there? Explain them and give an example of each of them.
-There are two types of endurance:
Aerobic Endurance. The ability of the body to make efforts medium or low intensity for a long period of time and with enough oxygen. The heart rate in this type of effort is between 140 and 160 ppm. It is going to have a better impact on our health. Example: Step-ups
Anaerobic Endurance. The ability of the body to make efforts intensive but in a short period of time in conditions of low oxygen. Example: Lifting weights. - How can i improve my endurance?
Combine aerobic and anaerobic exercises
Reduce the rest time between sets
Do fast-paced, high-intensity lifting
Remember: Routine is the enemyExplain two exercises to improve aerobic endurance.
- Interval running. One of the most common ways to improve your cardio is interval running. Preferavly outdoors, in the park or at a place where the air is clear. Set a goal that you believe you can achieve and aim for it. For example: jog at a steady pace for 2 minutes; increase to running race for 30 seconds or repeat this exercise for 20 minutes.
Once you are able to sustain that level over a period of time, the you are ready to raise the bar a bit higher. This wil work on the endurance of your breathing and legs
- Rope Skipping. If you haver never skipped rope before you should start now. It is a great way to increase endurance to your breathing legs and inproves your balance and coordination. Example: Light skip for 2 minutes; increase pace for 30 seconds and lift your knees right up when skipping; repeat for 15 minutes.
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