THEORICAL PROJECT P.E.

THEORICAL PROJECT P.E

1.- What is strenght as basic physical ability? How many types of strenght are there? Explain them and give an example of each of them.

Strenght as basic physical ability is the capacity of our muscles to contract against a resistance. There many types of strenght:

• Explosive strenght: is the capacity of people to develop maximum muscle tension in a short period of time without losing the efficiency. This type of strenght is reflected on weight-lifting or when runners start the race.
  
  

• Static strenght: as a result of an isometric contraction, an increase in the tension of the contracting elements is created without there being a variation of lenght in the muscular structure. There is a static tension that doesn't generate a physical movement because the result of strenght and displacement is equal to zero. This type of strenght is reflected in isometric exercises.

• Resistance strenght: this effort varies in the function of the time of the application and the ability of the body to resist fatigue. This ability to resist wear during exercise can be short, medium and long duration. The strenght of duration is trying to beat the time with a maximum of 80% maximum repetition. In this situation, there is a high muscular tension, the closing of the arteries, the lack of oxygenation, the absence of nutrients in the blood and local factors at the moment of the exercise. In the same way, the strenght of the means of communication allows the efforts to be maintained before the loads that range from 20% to 40%  of a maximum repetition. Finally, the strenght of long duration implies the execution of an effort for a load below 20% of a maximum repetition. This type of strenght is reflected in squads or in push-ups.

 

2.- What is flexibility as basic physical capacity? What factors flexibility depend on?

Is the ability to move or some of its parts with great amplitude, without causing damage, thanks to joint mobility and muscle elasticity.

Flexibility depends on two factors:

• Muscle elasticity: ability to enlarge the muscles and recovery of the initial position.

• Joint mobility: maximum degree of movement of each joint.

• Intramuscular coordination: Muscle regulation (the control of muscular contractions) is carried out by means of neuronal activations in which the nerve cells of the motor cortex transmit the necessary stimuli through nerve fibers (from the motor unit it emits the impulse that causes the muscle fiber to contract. The motor unit emits the impulse that causes the muscle fiber to contract 20-100 cm in lenght to the muscle or muscle group to be activated.

3.-What is endurance as basic physical ability? How may types of endurance are there? Explain them and give an example of each of them.

Is the ability to maintain an effort for a long time, that is, the ability of a muscle or body to repeat an activity many times. There are two types of endurance: 

• Aerobic endurance: it allows us to maintain constant and prolonged efforts of medium or low intensity. For example, this type of endurance is reflected in jump rope and cycling.

• Anaerobic endurance: it allows us to maintain an effort of high intensity for as long as possible. This type of endurance is reflected on 100 meters races or in weight-lifting.

 

4.- How can I improve my endurance? Explain two exercises to improve aerobic endurance.

• Jump rope, go cycling...

• Circuit: the circuit that you will make must have various stages in which you will have to do exercise to improve your endurance. You must make each exercise between 20 and 30 seconds and rest 1 minute.