Afdasd

Classified in Language

Written at on English with a size of 5.11 KB.

 

Warming
Joint exercises are performed before any physical activity in order to prepare the body for it.
-avoid injury
-increased heart rate
-increased respiratory rate
-increase muscle length for optimal length
-increased body temperature
Types:
-general prepares the entire body
-specific means to be used in the subsequent activity
Means: Flexibility exercises, strength, coordination, career.
A good warm-up has variety of exercises and increasing intensity of the same
Venous blood contains no oxygen (it has already delivered). Passing blood capillary blood becomes
The resistance
Quality that allows us to sustain an effort as long as possible.
-acts on the circulatory, respiratory, muscular, endocrine and excretory systems.
Circulatory system:
-greater capillarization
heart-hypertrophy
-decreases heart rate
-strengthens myocardial
(heart size increases aerobic endurance, anaerobic, wall thickness)
R. aerobic (oxygen to cells): The <http://es.wikipedia.org/wiki/Capacidad> ability to endure as long as possible (from the 3-4 minutes) at a certain intensity, physical activity <http: / / es.wikipedia.org / wiki /% C3% ADsica Actividad_f>.
spending and debt-oxygen equilibrium
-pulses of less than 150 ppm
-fatigue as exhaustion of reserves (fat and carbohydrates), and decreased blood sugar
R. anaerobic (no oxygen to cells): ability to maintain an internal effort as long as possible
oxygen-debt
-higher energy expenditures
-fatigue when the body takes glucose reserves for lack of other reserves
-appearance of soreness due to AC. Lactic
The resistance is shown at its best between 28 and 30 years of age. Since then descends.
Methods to measure aerobic endurance:
Cooper-test: run 12 minutes and when you measure the distance traveled.
-test: Course-Navette: A buzzer indicates when the runner must be in either end (20m separation between the two). Increased speed per minute.
Burpee-test: G-perform the following exercises as many times before: straight, squat, four legs, squat, straight.
Methods to measure anaerobic endurance:
Ruffier-test: take 3 scoops of pulse in an exercise squats for 1min (P = rest, after effort P = P = 1 min after effort) with these data to calculate the index Ruffier: (P + P + P - 200) / 10. if 0 excellent, 1 to 7 good, 8 a13 regular 14 to 20 poor and very poor future.

Improving resilience:
-enough time to develop because it improves respiratory and circulatory system
-combine aerobic and anaerobic work
-if only aerobic, heart increases internal cavity, if only anaerobic, thickness of walls at the expense of volume internal cavity.
working-order resistance: 1 aerobic and then anaerobic (reason above)




Resistance training systems:
1-Stroke continues:
-run even pace during prolonged (30-45min) of moderate intensity
-pulses between 130 and 150 ppm
aerobic-resistance
2-Farlek:
continuous-race pace with frequent changes
-130 And 230 ppm
-r. aerobic and anaerobic
3-Range:
relatively short-distance running at high pace
-interleaving periods of active rest (flexibility exercises, breathing)
"never less than 120 ppm
-r. anaerobic
4-Circuit:
conducting joint-exercises (one after another to max. Speed)
-from 8 to 12 exercises for different muscle groups
-two types: time (maximum repetitions in 1 min) and repetitions (sets the num of repetitions)
Flexibility
Ability to achieve its maximum movement degree of extension
-decreases with age
more flexible-woman man
There are two types:
1 - Muscle Elasticity: The ability of muscle to recover its original shape after being deformed
2 - joint movement: the ability to move a joint. Three types of joints:
-Diarthrosis: highly mobile joints
-Amphiarthrosis: Disabled
-Sinartrosis: zero mobility
Factors upon which the flexibility
-Heredity: there are individuals more flexible than others
-Sex
-Temperature: A warm muscle is more flexible
-Vol. Muscular: more muscle, less flexibility
-Vol. Adipose: fat accumulations in abdomen restricted front and side bending in the trunk.
Measuring the flexibility
1 - Test flex. Deep (or test Krauss-Weber): bare feet are separated, the index fingers are joined and taken back for the maximum extent possible. It is often used for this apparatus with a tape measure.
- No bouncing or imbalances
Improve flexibility
-sport specialization improves
-methods:
-active: the use of scales and rebounds
-passive: with the help of a partner. Stretching: Stretching 1 easy feeling moderate tension for 10-30 seconds. 2nd point voltage and over 2 min, no need to hold their breath. Do not feel pain because pain = damage.

Entradas relacionadas: