Physical Activity: Components, Training, and Health Benefits

Physical Activity Capacities

HUM ANITAS BILINGUAL SCHOOL TORREJÓN PHYSICAL ACTIVITYTIPOS DE CAPACIDADES BÁSICAS, COMPONENTS OF FITNESS

Fuerza, STRENGTH Fuerza muscular, potencia, Resistencia, MUSCULAR ENDURANCE, POWER CARDIOVASCULAR ENDURANCE (STAMINA) Velocidad, SPEED Flexibilidad, FLEXIBILITY·

Muscular Endurance and Power

MUSCULAR ENDURANCE: Ability of your muscles to work continuously without getting tired.

POWER: The ability to perform strength exercises at speed.Ability to exert the maximum amount of force in one go

Strength Definition and Types

STRENGTH Strength is the ability to overcome external resistances or cope with them through muscular effortsExplosive strength: Is the ability to exert tension in the shortest posible time Maximum strength: Is the ability to mobilize maximum tension TYPES Resistance strength: Is the ability to maintain tension for a long timePlyometric work Steps, HIIT training, fartlek

Types of Training

Continuous Training

TYPES OF TRAINING Bodybuilding circuits Self-loadsExercising continuously without rest periods > 20' Suitable for aerobic athletes, reduce risk of developing chronic diseases CONTINUOUS TRAINING Improves in muscular and cardiovascular endurance (stamina) HR between 65% - 85% HR max HR max = 220 - ageExercising continuously with variations in speed and / or terrain

Fartlek Training

FARTLEK TRAINING Muscular endurance, stamina, aerobic and anaerobic fitness Suitable for games players who change pace constantly when performingExplosive exercises, used to improve power

Plyometric Training

Injury risk due to the high forces involved Must include an eccentric or pre-loading phase PLYOMETRIC TRAINING Suitable for sprinters, throwing and jumping events, basketball players Improve power (explosive strength)Free weights (dumbell, kettlebell, etc.) and machines

Weight Training

High risk of injury Repetitions are completed in sets, with rest periods between each set WEIGHT TRAINING A spotter should be present High weight, low reps, improves strength High reps, lower weight, improves muscular endurancePerforming different exercises at stations in sequence

Circuit Training

Skill stations can also be included (e.g. shooting a free kick, a basketball shot, etc.) Rest periods can be included between stations CIRCUIT Benefit games players who require a range of attributes TRAINING Exercises should be spaced so that each muscle group has some time to recover Any fitness component (dependent on the exercises selected) 6- 10 stations, time or reps per stationInvolves periods of intense work followed by rest periods

HIIT Training

Very physically demanding (high levels of motivation required) HIIT Rest allows lactic acid to be removed and high intensities to be sustained (High Intensity Interval Training) Suitable for games players who need to perform repeated, high- intensity bursts Speed, muscular endurance, anaerobic fitnessHIGH-ALTITUDE TRAINING

High-Altitude Training

· Endurance performance · Specialised training at over 5000 ft (1524 m) above sea-level . The levels of oxygen are lower at altitude > The body produces more red-blood cells to compensate . Oxygen carrying-capacity increases, enabling athletes to deliver more oxygen to their working musclesHIGH-ALTITUDE TRAINING

High-Altitude Training Effects

· Endurance (aerobic) performance improves · Adaptation of increased red blood cells will last about 2-3 months, when athletes return to sea level . It places more stress on the body . Unable to maintain training intensity in low-oxygen conditions, which can lead to reversibilityHIGH-ALTITUDE TRAINING

Negative Effects of High-Altitude Training

. Can have a negative effect on the immune system · There can be a loss of muscle mass (the body is using up energy reserves in the muscles) · Can cause dizziness and nauseaImproves the ability of muscles to contract

Benefits of Physical Activity

Helps in fat loss (boosts metabolism) Increases muscle energy reserves BENEFITS It strengthens the tendons Increases the thickness of muscle fibresMuscles

Muscles, Ligaments, and Tendons

LIGAMENTS Tendons . Strong, elastic fibres that hold the bones together and keep them in place TENDONS · Tough band of fibrous tissue that anchors muscles to a bone Ligaments Joint BonesBand of fibrous tissue that has the ability to contract, producing movement in the body.

Muscle Contractions

ANTAGONIST Muscle that relaxes during movement MUSCLES The antagonistic pairs of muscles work in opposition, they create movement when one (agonist) contracts and the other (antagonist) relaxes. AGONIST Muscle that contracts to create movement (primer mover)ISOMETRIC Muscles contract but stay the same length MUSCLE CONTRACTIONS ISOTONIC Muscles change length as they contract · Concentric contraction: The muscle shortens · Eccentric contraction: The muscle lenghtensTendon 1 Fascicle Fibre 1 Fibril CollagenMUSCLE FIBRES

Muscle Fibres

The cells or basic building block of the muscle SLOW TWITCH FIBRES (TYPE I) FAST TWITCH FIBRES (TYPE II, A & B) Use oxygen to fire Pale in colour Red in colour Thicker and quicker to contract (contract quickly) > Take longer to get going (contract slowly) They wear out more quickly Can work for longer without getting tired (high fatigue tolerance, do not tire easily) More powerful (produce a large amount of force) Lower in endurance (lower fatigue tolerance, tire > Produce Little forcé quickly) Good for endurance Activated when the body nears maximum exertion Good for strength and powerENDURANCE

Cardiovascular Endurance

Cardiovascular endurance is the ability to exert an effort for a long timeAEROBIC

Types of Cardiovascular Endurance

Efforts of great duration Medium / low intensity There is a balance of oxygen intake and consumption TYPES OF CARDIOVASCULAR ENDURANCE ANAEROBIC Shorts periods of time High intensity Oxygen debtAEROBIC RESPIRATION

Aerobic Respiration

In the presence of oxygen Oxygen to the muscle cells through red blood cells O2 combines with glucose inside living cells to release energy C6H1206 (Glucose) + 02 (Oxygen) -> H20 (Water) + CO2 (Carbon dioxide) (+ATP) Produces energy slowly Low-moderate intensity physical activities Produces energy over long periods of time High-duration physical activityANAEROBIC RESPIRATION

Anaerobic Respiration

Glucose into energy without oxygen Glucose -> Lactic acid (+ATP) Oxygen is needed to break down lactic acid into carbon dioxide and water, then is removed from the body (urine, exhale or more ATP) Produces energy extremely quickly High-intensity physical activities Fuel quickly runs out Activity only sustained over short durations Extra oxygen needed to do this is oxygen debtOTHER CONCEPTS

Other Concepts in Exercise Physiology

Oxygen debt: Amount of 02 required to bring the body back to resting state. Normally to break down all the lactic acid produced during high-intensity (anaerobic) exercise EPOC: Excess Post-Exercise Oxygen Consumption. Taking in the additional oxygen needed by the body's cells to remove the lactic acid CO = Cardiac output; the amount of blood expelled from the heart each minute (usually expressed in litres per minute) Between 4 - 5 L / min (CO = SV x HR) SV = Stroke volume; the volume of blood pumped out of the heart by each ventricle in one beat. A person of average fitness has a stroke volumen of around 70 mL, whereas for an athlete it is around 90 mLOTHER CONCEPTS

Minute Ventilation and Tidal Volume

MV = Minute ventilation; the volume of air, in litres, that you breathe per minute BR = Breathing rate TV = Tidal volume; the volume of air you inhale with each breath during normal breathing (ml) (spirometer, small machine attached by a cable to a mouthpiece) MV (l/min) = TV (ml) x BROTHER CONCEPTS

Lung Capacity

Vital capacity: The maximum volumen of air you can breathe out after breathing in as much as you can (can be up to 10 times more than you would normally exhale) (spirometer) Residual volumen: The volumen of air left in your lungs after breathing out (to prevent the lungs from collapsing). This air cannot be breathed out Vital capacity + residual volume = Total lung capacityCircuit

Training Types for Cardiovascular Health

training Interval training TYPES OF TRAINING Jogging FartlekIt lowers the heart rate

Benefits of Cardiovascular Training

Strengthens and increases the size of the myocardium It improves blood flow BENEFITS Increases the number of red blood cells It improves lung capacitySPEED

Speed Definition and Types

I Is the ability to travel a distance in the shortest time possibleDisplacement: Is the distance traveled by a unit of time Gestural: The performance of a motor gesture in a unit of time TYPES Mental: The time it takes an individual to give a motor response to a given problem Reaction: The time it takes for an individual to begin to give a responseSensory

Speed Training Methods

training Relays Progressions TYPES OF TRAINING Repetition of gestures Accelerations and decelerations Series 20 - 50 - 100 m HillsIncreases

Benefits of Speed Training

decision-making capacity Quicker stimulus conduction Energy efficiency BENEFITS Faster motor response Increases coordinationFLEXIBILITY

Flexibility Definition and Types

It is the ability to perform the maximum joint rangeStatic: It works through exercises that aim to improve muscle elongation and are therefore performed without mobility TYPES Dynamic: It is developed through exercises that seek to improve joint mobility and are therefore performed with joint mobilizationsStretching

Flexibility Training Methods

(active and pasive, PNF) Yoga Pilates TYPES OF TRAINING Ballistic stretching YogaFacilitates

Benefits of Flexibility Training

muscle recovery Increased joint range of motion Prevents injuries BENEFITS Better sporting performance Increases muscle elongation capacity Helps to relieve (ease) tensionTHE IMPORTANCE OF PHYSICAL ACTIVITY FOR OUR HEALTH

Importance of Physical Activity

Ow https://www.youtube.com/watch?v=GM4FsH13Qwo