Strength is the ability to exert muscle force repeatedly or continuously over time. This involves muscular endurance and resistance to muscle fatigue.
How many types of strength are there?Explain them and give an example of each of them.
Agile Strength. The ability to decelerate, control and generate muscle force. Examples: Picking up and carrying a young child or a laundry basket.
Strength endurance. The ability to maintain muscular contractions or a consistent level of muscle force for extended periods of time. Examples: An endurance event like a 10 km. marathon or triathlon or doing hard work or other vigorous household chores.
Explosive strength. Produce a maximal amount of force in a minimal amonunt of time. Examples: Throwing a shot-put or quickly moving out of the way of danger
Maximun strength. The highest level of muscle force that can be produced. It is the ability of a muscle to recruit and engage all motor units to generate maximal tension against an external resistance. Examples: Overlifting or squat.
Relative strength. Amount of force generated per unit of bodyweight. Example: Two women each one weigh 70 kg. The first can do 4 pull-ups and deadlift 100kg, and the second con do 8 pull-ups and deadlift 100kg. The second woman is able to produce more force per kg of body weight
Speed strength. The maximal force capable of being produced during a high-speed movement. Example: Throwing a baseball ball, swinging a golf club or running a sprint
Starting strength. Produce force at the begining of a movement without momentum; star moving from a stationary position. Example: getting up from a seated position
2.- What is flexibility as basic physical capacity?
Flexibility is the range of motion in a joint or groupu of joints or the ability to move joints effectively through a complete range of motion. Flexibility trainning includes stretching exercices to lengthen the muscles and may include activities like yoga or Tai Chi.
What factors does flexibility depend on?
Joint structure
Age and gender
Connective tissue
Muscle bulk
Propioceptors
3.- What is endurance as basic physical ability?
The endurance is the physical and mental capacity that the athlete has to support fatigue versis relatively long efforts and the ability to quickly recover after finishing the effort.
How many types of endurance are there? Explain them and give an example of each of them.
There are two 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 enough oxygen. The heart rate in this type of effort is between 140 and 160 ppm. It is going to have a better impact on our health. Example: Step-ups
Anaerobic Endurance. The ability of the body to make efforts intensive but in a short period of time in conditions of low oxygen. Example: Lifting weights.
4.- How can i improve my endurance?
Combine aerobic and anaerobic exercises
Reduce the rest time between sets
Do fast-paced, high-intensity lifting
Remember: Routine is the enemy
Explain two exercises to improve aerobic endurance.
* Interval runnin. One of the most common ways to improve your cardio is interval running. Preferavly outdoors, in the park or at a place where the air is clear. Set a goal that you believe you can achieve and aim for it. For example: jog at a steady pace for 2 minutes; increase to running race for 30 seconds or repeat this exercise for 20 minutes.
Once you are able to sustain that level over a period of time, the you are ready to raise the bar a bit higher. This wil work on the endurance of your breathing and legs
* Rope Skipping. If you haver never skipped rope before you should start now. It is a great way to increase endurance to your breathing legs and inproves your balance and coordination. Example: Light skip for 2 minutes; increase pace for 30 seconds and lift your knees right up when skipping; repeat for 15 minutes
GENDER VIOLENCE
A young 18 year old women who arbitrated the meeting from the band of 4ª Division of Andalucia between the local team CD Utrera and Racing Los Molares, was a gender victim receiving constant insults throughout the meeting.
Expressions like "you have no idea to arbitrate", "go home to wash, what you should do", or "I am going to insult you until you cry" was what this woman had to listen while arbitrating the meeting.
Unfortunately this is not an isolated case, in football there are more and more women and this is a problem that the Federation must resolve urgently.
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