Welcome to the first post of our blog. Although the content of this blog will be more oriented towards explaining the importance of strength training for our health, we believe it is important to make a brief theoretical framework in which we explain a little about basic physical capabilities.
Basic physical capabilities can be defined as the set of components of the physical condition that intervene, to a greater or lesser degree, in the attainment of a motor skill, (Castañer i Bacells & Camerino I fought, 1996). Within these, we find the following: strength, resistance, speed and flexibility.
First, endurance is defined as the ability to "maintain an effort without diminishing the intensity of work" or as the ability to "recover quickly after physical or psychic effort" (Zintl 1991). Some of the adaptations, by which we can affirm that resistance training is beneficial for the health that our body suffers after continuous resistance training are:
- Cardiac adaptations:
- Increased systolic volume.
- Increase in the capillary density of the heart.
- Decrease of the FC at rest and before submaximum exercise.
- Blood level adaptations:
- Increase in blood volume (increase in plasma volume and erythrocytes).
- Vascular adaptations:
- Improvement of vasodilator function.
- The diastolic pressure will be maintained at similar values at rest and during exercise.
- Respiratory adaptations:
- Strength gain in the respiratory muscles.
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Asphalt clouds endurance by David Stewart in www.flickr.com. CC BY 2.0
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Secondly, speed is defined as "The complex capacity, derived from a set of functional properties (strength and coordination) that makes it possible to regulate the activation of the athlete's cognitive and functional processes according to existing time parameters, in order to provoke an optimal motor response" (Jorge Vizuete, 2004). Speed is considered a gregarious capacity since it will depend on other qualities of the person, such as strength and endurance.
Thirdly, (Álvarez del Villar, 1985) defines flexibility as a quality that, based on articular mobility, extensibility and muscular elasticity, allows the maximum travel of the joints in diverse positions, allowing the subject to perform actions that require great agility and dexterity. Some of the improvements for health that we can find if we work regularly the flexibility are:
- Improved posture.
- Increased range of motion (ROM) in the joints.
- Injury prevention.
- Decreases the appearance of muscle pain after exercise.
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Stretch| Incase| Flickr by Incase in www.flickr.com. CC BY 2.0
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Finally, strength is defined as the ability to produce tension in the muscle when activated. Within a microstructural plane, the magnitude of force is related to the number of myosin crossover bridges that can be established with actin filaments within the muscle fibre.
The importance of strength as the most important basic physical capacity, its different manifestations, the different variables to be taken into account, its innumerable benefits within the different types of population, as well as exercises for its development, are topics that we will address throughout this blog in our following posts.
See you in the next post.
May the force be with you!
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Fitness Model Leg Exercise Strength Weight Training by ThoroughlyReviewed in www.flickr.com. CC BY 2.0
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REFERENCES
Alvarez del Villar, C. (1985). La preparación física del futbol basada en el atletismo. Gymnos. Retrieved from https://www.casadellibro.com/libro-la-preparacion-fisica-del-futbol-basada-en-el-atletismo/9788485945269/347250
Castañer i Balcells, M., & Camerino i Foguet, O. (1996). La educación física en la enseñanza primaria : una propuesta curricular para la reforma. INDE Publicaciones. Retrieved from https://www.inde.com/es/productos/detail/pro_id/43
Jorge Vizuete, J. (2004). Máster profesional en alto rendimiento. Deportes de equipo. Retrieved February 13, 2019, from https://mastercede.com/wp-content/uploads/2017/02/ESTRUCTURA-CONDICIONAL_VELOCIDAD_JORGE.pdf
Zintl, F. (1991). Entrenamiento de la resistencia : fundamentos, métodos y dirección del entrenamiento. Ediciones Martínez Roca. Retrieved from https://www.casadellibro.com/libro-entrenamiento-de-la-resistencia-fundamentos-metodo-y-direccion-del-entrenamiento/9788427015029/90317
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