WHAT DO YOU KNOW ABOUT BASIC PHYSICAL CAPACITIES?
FLEXIBILITY, SPEED, STRENGTH AND ENDURANCE.
Not all of us have got the same aptitudes. Some
people are very flexible while
others are very strong. Some people
are very fast and others have got
lots of endurance. To develop our
physical capabilities we need to know which physical aptitudes we possess.
Our
body has got four basic physical
capabilities:
-Speed allows our
body to move as quickly as possible.
-Flexibility
allows our muscles and joints to make a wide range of movements.
-Strength allows us to
lift weight using muscle tension.
-Endurance
allows us to withstand physical activity for a period of time.
FLEXIBILITY
Flexibility is the capacity that permits us to
keep our body supple, in other
words, to bend and stretch any of our joints without feeling pain. As we grow older, we lose this capacity. For
this reason, we have to take care not to adopt the wrong postures and exercise
regularly.
DETERMINANTS OF FLEXIBILITY.
-Joint Mobility: ability to move with the joins.
-Extensibility: ability of muscle to be extended without in normal ranges, suffer any damage.
-Elasticity: ability of the muscle to return to its original state once it has been extended or shortened.
TYPE OF FLEXIBILITY.
-Static flexibility: ability to make large movements without emphasi on speed of execution.
-Dynamic flexibility: ability to make large movements putting some emphasis on the speed of execution.
If we lose
our flexibility we will: (Risks)
-Not be able to coordinate our movements
correctly.
-Suffer more injuries in tendons and joints
-Not be able to make complicated movements.
-Acquire incorrect postures.
ENDURANCE
It can be defined as " the physical and mental capacity that the athlete has to support fatigue versus relatively long efforts and the ability to quickly recover after finishing the effort.
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 enought oxygen. The heart rate in this type effort is between 140-160 ppm.
Symptoms of fatigue: dizziness, muscle pain, weakness, eye blinking, etc.
-Anaerobic Endurance: The ability of the body to make efforts intensive but in a short period of time in conditions of low oxygen.
Endurance
is the base for all physical capacities. With
endurance we can develop all other physical capacities. With endurance our body can:
-Respond quicker to a physical challenge.
-Recover from a physical challenge.
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-Tone
our heart and lungs to be able to do physical activity without injury.
SPEED
We call speed the ability of an individual to move quickly in a short period of time and maximun efficiency.
It is important to include a warm up as the first part of any speed training exercise. Stretching and jogging for ten minutes is isually a sufficient warm up.
TYPES OF SPEED.
There are different types of speed and time:
-Rapid
movement is when we move our body quickly.
-Reflexes are
when we make a quick gesture, although we do not move our entire body.
-Reaction time is the time it takes us to
respond to and external stimulus (like a loud noise).
IMPORTANT FACTORS OF SPEED.
-Strength
-White fibres (fast fibres) compared with red fibres (slow fibres)
- The muscular elasticity degree and extensibility
-The intramuscular and intermuscular coordination
-The muscle temperature
-The motivation and willingness degree to make the effort
STRENGHT
The ability of an individual to overcome or support resistance.
TYPES OF STRENGTH
-Maximun strength: ability to raise a maximun load (weight lifting).
-Strength-speed: ability to mobilize a no maximun load on the lower time possible (shot put).
-Strength endurance: ability to mobilize a no maximun load for a period of time (cycling). This one is going to have a better impact on our health.
POSITIVE EFFECTS
-Increase the volume-muscle.
-Increase the muscle tone, which helps maintain a correct body posture in our daily lives.
NEGATIVE EFFECTS
-Trouble on joints and bone growth if apply excessive loads on growth ages.
-Deformities of the spine.
-Muscle injuries.
