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THE PHYSICAL CONDITION TRAINING METHODS - Coggle Diagram
THE PHYSICAL CONDITION TRAINING METHODS
RESISTANCE
It's the ability of our body to withstand continuous efforts
Types of Resistance training methods
Fractional Methods
Realization of efforts of long duration and with pauses
With pauses
Less volume
More intensity
Examples
Circuit Training
Interval Training and Repetitions
Continuous Methods
Realization of efforts in an uninterrupted way and of a long
duration, the volume prevails.
Without pauses
More Volume
Less Intensity
They can be:
Constants
The intensity is constant during the stimulus
Variables
The intensity varies during the stimulus
Examples
Continuous Race
Total Training
Media to work the resistance
Outdoor
Hike
Trot
Trekking
Cycling
Mountainbike
Rowing
Rafting
Kayak
Swimming
Indoor
Stationary bicycle
Elliptical Treadmill Climbers Step Overload Jump rope Trot
Types of Resistance
Aerobic resistance
it's the body's ability to maintain sustained effort by obtaining
energy from the presence of oxygen.
To develop this endurance, two conditions must be met:
1st - That the exercise is of low intensity (120-160 pulsations per minute)
2nd - That the activity is of medium or long duration, more than 3 minutes.
Anaerobic resistance
it's the body's ability to maintain an effort by obtaining the necessary energy without oxygen; it is done with a high oxygen debt.
To develop this endurance, two conditions must be met:
1st - That the exercise is of high
intensity (160 or more pulsations per minute)
2nd - That the activity be short, 3 minutes maximum.
STRENGTH
It is the capacity that our organism has to overcome or counteract a
certain resistance.It is so important for health
There are two types of muscle contractions,
Isometric or static.
Muscle tension but not joint movement.
Isotonic or anisometric.
Joint movement, muscular tension is greater than the external resistance.
Types of force
Maximum strength
Greatest force that can be
exerted by voluntary contraction of the muscles.
Weightlifting,
Speed strength (power)
Ability to do a strength
exercise which at the same time requires high speed.
Javelin
Resistance strength
Ability to move light loads for a long time.
Canoeing
Methods for the work of the strength.
Self Charges
Using as resistance to overcome the weight of the
body or part of the body.
Squats
Overloads
Material
It consists of carrying out exercises by
mobilizing loads on specific devices (elastic bands, medicine balls...)
Couples
The weight of our partner is used as overload.
Flexibility
It is the capacity that allows us to achieve the greatest joint width, with ease and ease.
It requires, on the one hand, joint mobility
and on the other hand, muscular elasticity.
Methods for the work of flexibility.
Stretching
Slow stretching of the agonist muscle to the point where slight pain is felt and maintaining this posture for a variable time.
Adavantages: relative simplicity, it doesn't need help, it's less dangerous to exceed the limits
Drawbacks: concentration, monotony, stasis, exaggeration of posture
and the adoption of awkward initial positions.
Propriocetive Neuromuscular Facilitation
It's based on the alternation of agonist- antagonist contractions against resistance and with the help of another
person, following some phases
Passive stretching
Isometric contraction
Relaxation of the muscle
Forced stretching
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