PRESENTATION WITH NOTES

PHYSICAL CONDITION AND HEALTH

Carlos González Rodríguez 4ºA

INDEX

4.- Guidelines for the planning, elaboration and implementation of a work plan for the improvement of resistance and flexibility.

1.- Specific heating

2.-Physical qualities related to health

5.- Physical fitness tests.

3.- Effects of strength work on health.

6.- Body posture in daily activities

1.- SPECIFIC HEATING: EFFECTS

SPECIFIC WARM-UP is the series of exercises or activities that we perform after the general warm-up to warm up especially those organic systems, muscle groups and joints that the athlete is going to "use" in the sport modality practiced These activities or exercises produce effects on muscle contraction, physiological effects, preventive effects, effects on coordination and psycological effects in the organism of the people that practise any activities

2.- PHYSICAL QUALITIES RELATED TO HEALTH

We are interested in physical activity to feel better and improve our quality of life. We are not trying to break records or win competitionsSome conceps that should be clear for all of us: -HEALTH is a state of total well-being of the person -PHYSICAL CONDITION It is a set of factors and capabilities that allow a person to perform their work, daily activity and/or physical-sports activities, with vigor and effectiveness, delaying the onset of fatigue and preventing injuries as much as possible -PHYSICAL QUALITIES They are the support of the "physical condition". We will say that a person is in better or worse physical condition, according to the degree of development of his physical qualities

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PHYSICAL QUALITIES

• At 4th grade we work with the PHYSICAL QUALITIES, we will do a plainning to also improve RESISTANCE AND FLEXIBILITY the two physical qualities that can influence your health the most

• ENDURANCE: It is a quality based mainly in thr cardio-respiratoty that will allow a person to perform and maintain a prolonged effort delaying the onset of fatigue

• We can consider two types of resistance:

• In other activities you need the ANAEROBIC ENDURANCE that will allow you to make very intense efforts maintained as long as possible, there are other types of resistances, depending on the duration of the effort another subdivision that would be:

• ALACTIC ANAEROBIC ENDUANCE: When we exercise at very high intensity for a period of time ranging from 6 to 30 seconds

• LACTIC AEROBIC ENDURANCE: Very high intensity exercises with a duration of 1 to 3 minutes.RESISTANCE TRAINING SYSTEMS:

• We will divide them as follows:

• 1º Continuous systems: They are characterized because they are long efforts without stops or almost without them. The intensity of the work is medium or low

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MORE PHYSICAL QUALITIES

• 2º FRACTIONAL SYSTEMS: The intensity of these systems is more intense than in continuous systems

• 3º MIXED SYSTEMS: Combination of the two previous systems

• THE FORCE: We defined STRENGTH in the course as the quality that allows us to overcome or oppose a resistance (a weight, a force...) through the action of our muscular system. There are three types: maximun force, strength endurance and explosive force, fast force or speed force

• FLEXIBILITY: A quality that, based on the elasticity of the muscles (capacity to stretch and later return to its initial position) and the mobility of the joints, allows us to perform movements or actions of great amplitude without tensions or forced or uncomfortable gestures

• SPEED: We will consider different speed classes. Velocity of displacement, velocity of reaction and gestural speed

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3. EFFECTS OF STRENGTH WORK ON HEALTH STATUS

• Strength is an important physical quality in terms of its influence on health

• Its correct development, reaching acceptable levels of strength and slowing down as much as possible its deterioration when age reaches the point where our physical qualities begin to show a decline, will ensure that we have and maintain a functionality that will have an impact on the achievement of a better quality of life

• Pleasant sensations: At the end of a strength session, the body feels pleasantly irrigated and relaxed. The figure is perceived more upright, more attractive and the walk is firmer. You feel at ease

4.- GUIDELINES FOR THE PLANNING, ELABORATION AND IMPLEMENTATION OF A WORK PLAN TO IMPROVE ENDURANCE AND FLEXIBILITY.

• PLANNING is the process or path to follow to achieve specific objectives within a given time frame, based on knowledge of a state or situation
• If we refer specifically to SPORTS PLANNING, planning will be a plan or project based on the process of training a person to achieve a certain goal
• PREVIOUS FACTORS TO CONSIDER:

1º Know the PHYSICAL CAPACITIES that we want to improve. In our case, we h a v e already said that we will focus on flexibility and endurance 2º Starting from the particular characteristics of the person to be trained and his or her starting PHYSICAL CONDITIONS 3ºTo know and select the different activities, training systems or methods that we can or should use

5.-Physical fitness tests

• PHYSICAL FITNESS is the ability of the human body to perform different physical activities efficiently, delaying the onset of fatigue and decreasing recovery time

• The tests are a series of exercises aimed at assessing the physical capabilities of aerobic endurance, strength, flexibility, coordination

• They are important for teachers, coaches, physical trainers and doctors, so that they know the initial state of their students

• Advantages of Testing

• One of the most important is the possibility of assessing physical condition, knowing the strengths and weaknesses, and comparing the results with the other students

6. THE CORPORAL POSTURE IN THE DAILY ACTIVITIES. ANALYSIS OF BAD HABITS AND HOW TO CORRECT THEM

• Regarding the physical-sports practice and its impact on the health of your spine, we point out the following:

• An incorrect posture that the body adopts when performing daily activities, can cause what are called postural alterations that will have a negative influence on our health

• The ideal body posture would be the one we adopt without stiffness, tensions or forced positions

• Nowadays, the number of people suffering from back pain or discomfort is very high

• The spine is straight when viewed from the front and has four curves when viewed from the side

• Respecting all these indications will help you to keep your spine in good condition. In addition, an adequate physical-sports practice will help you to strengthen and balance the muscles that support your back

1. In general, do not do sports in an abusive way

2. If, while playing sports, in physical education classes or in your daily life, you notice back pain, tell your parents 3. Beware of sports where the spine is forced a lot such as rhythmic gymnastics, artistic gymnastics or some combat sports 4.If you regularly practice sports where you work more with one arm or with the musculature of one part of the back you should do compensatory exercises for the part of your body that you work less

THE CORPORAL POSTURE