THEORETICAL EXERCISES FIRST EVALUATION

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

The strength is the physical ability to perform a physical job or a movement.

There are three types of strength:

• Maxium strength: Is the maximum force a muscle can exert in a single maximalvoluntary contraction. It is used during weightlifting.

• Explosive strength: Explosive strength is the ability to exert maximal force in minimal time. To develop explosive strength and reactive ability you need to do two things. First, you must build your speed strength and second, in the same time frame, you must raise your absolute strength.

• Endurance strength: The ability to maintain muscular contractions or a consisten level of muscle force for extended periods of time. Relies upon aerobic efficiency to supploxygen and nutrients to the working muscles while removing metalobic waste. Examples: An endurance event like a 10K, marathon or triarlon; doing yard work or orther vigorous household chores; high volume bodybuilding-type trainning.

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

The flexibility is the ability that allows body movement in all its range. 

The factors on which the elasticity depends are:

• Joint mobility or movement possibilities of the joint: The characteristics of each articulation determine the amplitude of the movements that can be achieved in each one of them.

• Muscle elasticity: The muscle subjected to a sufficient force yields and increases its length, once the cause that caused this lengthening has given way, the muscle returns to its primitive extension. This ability of the muscle to elongate and then return to its initial state, is what is called "elasticity".
• Intermuscular cordination: In any movement, even when carried out with an objective of development of flexibility; This is the result of the joint participation of different muscle groups that must act in an orderly manner in terms of time and tension. If this were not so, the movement would not be synchronized, would be uncoordinated, and would reduce its amplitude by interferences, wihch would act as a brake, between the muscle groups.In any movement, even when carried out with an objective of development of flexibility; This is the result of the joint participation of different muscle groups that must act in an orderly manner in terms of time and tension. If this were not so, the movement would not be synchronized, would be uncoordinated, and would reduce its amplitude by interferences, which would act as a brake, between the muscle groups.
• The age: Children are more flexible than adults, and this is because overtime, with the maturation of the subject, there is a progressive loss of extensibility of the muscles and ligaments.

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

Endurance is the ability to maintain physical effort for a long time.

• Anaerobic endurence: Anaerobic endurence training focuses on physiological improvements in the ability of muscles to support the production of force through neuronal and metabolic mechanisms. It is done in a short time but at a lot of intensity. Example: 100m at your maxium speed.
• Aerobic endurance: It is a training with less intensity than the anaerobic but much longer. Example: Rotate a circuit running at a normal speed.

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

Exercises:

• Farleck: You run arround a rectangle for 20-30 minutes and run as fast as you can on the small side and jog on the long sides.
• Swim: You swimming arround 20-30 minutes.