Physical Condition, Physical Skills and Ways to improve them

PHYSICAL CONDITION, PHYSICAL SKILLS AND WAYS TO IMPROVE THEM

PHYSICAL EDUCATION

CONDITIONING

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.

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THE COMPONENTS OF FITNESS

Basic fitness canbe classified in

fourmain

components: •STRENGTH.•SPEED.•STAMINA. •FLEXIBILITY.

• Strength • Power• Agility• Balance• Flexibility• Local Muscle

Endurance• Cardiovascular

Endurance• Strength Endurance• Coordination

PHYSICAL FITNESS

The components of physical fitness are:

Endurance Strength Speed Flexibility

REMEMBER…

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.

WHAT TYPES OF ENDURANCE ARE THERE?Duration % Aerobic % Anaerobic

0-10 seconds 6 940-15 seconds 12 880-20 seconds 18 820-30 seconds 27 730-45 seconds 37 630-60 seconds 45 550-75 seconds 51 480-90 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.

ENDURANCE

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.

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

END

URAN

CE AEROBIC THRESHOLD

ANAEROBIC THRESHOLD

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.

ENDURANCESPEED 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.

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.

STRENGHT

The common definition is "the ability to exert a force against a resistance"

WHAT ARE THE CLASSIFICATIONS OF STRENGTH?

•Maximum strength•Elastic strength•Strength endurance

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.

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.

HOW DO WE DEVELOP STRENGTH?

• Maximum strength can be developed with :

1. Weight training• Elastic strength can be

developed with : 1. Conditioning exercises2. Complex training sessions3. Medicine ball exercises4. Plyometric exercises5. Weight training• Strength endurance can be

developed with: 1. Circuit training2. Dumbbell exercises3. Weight training4. Hill and harness running

THE EFFECTS OF STRENGTH TRAININGMYOGENIC 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

Remember: In women, the potential for hypertrophy is not as great as men due mainly to the lower levels of testosterone in women.

SPEED TRAINING

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.

Speed is influenced by the athlete's mobility, special strength, strength endurance and technique.

HOW IS SPEED INFLUENCED?

Energy for absolute speed is supplied by the anaerobic alactic pathway

ENERGY SYSTEM FOR SPEED

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.

WHEN SHOULD SPEED WORK BE CONDUCTED?

Reaction Speed Drill Acceleration Training Sprinting Speed

PART OF THE TRAINNING PROGRAM TO IMPROVE YOU SPEED

FLEXIBILITYIt is the skill to have a huge grade

of mobility in our joints

FLEXIBILITY - MOBILITY WHAT IS FLEXIBILITY?

“Flexibility, mobility andsuppleness all mean the range

of limb movement aroundJoints”

Any movement there are twogroups 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.

WHY DO FLEXIBILITY EXERCISES?

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

What types of flexibility exercises are there?

Static stretching Ballistic stretching Dynamic

stretching Active stretching Passive stretching Isometric

stretching Assisted

stretching Partner stretches PNF technique

Factors limiting flexibility

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

Thank you for your attention