1.- What is the
FPN? Explain all its phases and give an example for the quadriceps and another
for hamstrings.
It´s a method to achieve a quick and effective improvement of
flexibility.
It´s known as FNP(Proprioceptive Neuromuscular Facilitation) or PNF(
Propioceptive Neuromuscular Facilitation). It´s an excellent method to
achieve a rapid and effective improvement of flexibility.
QUADRICEPS: You have to make pairs.
One person of the pair has to put in front
of a wall and the other, has to fold the leg
and it will stretch the quadriceps.
HAMSTRINGS: One person it´s lying on the floor and the other, has to lift the leg by putting your knee next to the other and bend the heel.
2.- Explain the
General Syndrome of Adaptation and all its phases. Give an example.
GAS is the three-stage process that describes the physiological changes the body goes through when it´s under stress.
Hans Seyle, a medical doctor and researche, came up with this theory. Seyle identified some stages as alarm, resistance and exhaustion. It is vital to find ways to manage it to limit the effects on the body. Causes of the process include life events and psychologial stress.
PHASES: 1.- ALARM REACTION STAGE: In this phase, the body perceives stress and the organism begins to develop a series of alterations of physiological and psychological origin,controlled by the sympathetic nervous system that will prepare it to face these charges. THe appearance of these symptoms will be determinated by several factors: the control of stimulus, the degree of threat received... Within this phase there are 2 subphases: -Shock subphase and - Antishock subphase.
2.- RESISTENCE STAGE: This phase refers to the adaptation of our body to the training load. In this phase, emotional, cognitive and physiological processes are developed. the organism overomes the initial equilibrium, adapting and acquiring a state of superior resitance, increasing its performance. The organism controls the stimulus until it is absorbed by its adaptation energy, this is called overtrainig(if the stimulus dont stop) or rest (if tha stimulus stops)
3.- EXHAUSTION STAGE: When the mechanisms of adaptation are not effective, that is, if the previous phase of resistance fails, the behavioral, psycological, cognitive ang physiological disorders willhave better chance of becoming chronic.
EXAMPLE: The stress causes tense relationships, family problems, sadness, not having time to rest and relax or other problems.
3.- Explain the Threshold Law by Arnold Schult. Illustrate with an
example.
This theory strarts from the existence of a threshold or a minimum estimate necessary for some modification, improvement or adaptation to occur in the organism. This is a very personal issue. There is also a maximum tolerance or point from which only fatigate and overtraining occurs. According to this law, adaptation takes place as a consequence of physical efforts proposed in a consistent and adequate manner so that the organism assimilates them progressively.
In the trainings we can find:
1.- STIMULUS BELOW THE THRESHOLD OR OF EXCESSIVELY LOW INTENSITY:
They don´t have training effects or require any recovery. EXAMPLE: If I intend to do weights by lifting a balloon.
2.- EFFECTS ABOVE THE THRESHOLD:
- Of medium intensity: They have a function of maintenance of the functional level in horts periods of time.
- Optimal: The functional level, that is, training. This is typical of athletes.
- Excessively strong: They cause functional damage and can lead to overtraining and injures.
The optimum threshold to work the force is 30-40% of our maximum possibilities. In resistance: at least we must work between 50-60% of the maximum cardiovascular possibilities. In speed: the stimuli have to be maximum, with what is reached 90-100%
4.- What is the training load and what are its components?
Training loads are the set of stimulti that, in the form of physical exercices, are used to improve physical condition. The training load is an indication in text about the degree of effort of a single training session. The calculation of the training load is based on the consumption of fundamental energy sources (carbohydrates and proteins) during the exercice.
There are 2 types of loads: -External or physical load -Internal or physiological load.
There are 5 components:
-Intensity: Is the HOW of the stimulus. there are two types of intensities: absolute: maximum intensity that the individual supports and relative: percentage to which we want to work based on the previous one. We can measure it bypulsations, race rhythms... Ex: Farleck, the intensity is low, medium or high, depending ok what type are you practising.
-Volume: Is the QUANTITY of the stimulus. It can be relative: the amount of work is planned in a cycle or absolute: the amount of work done after adapting that planning. We can measure it with time, distance, number of series, kg... Ex: If I go to the gym 2h, the volume is 2hours.
-Density: Is the RELATION between work and pause of each load.Is the temporal relationship between the load phase and the recovery phase.Ex: To reduce your fatigate by having rests or breaks.
-Frequency: Is the REPETITIVITY/ PERIOCITY of the stimulus. Is the number of times in a period of time when training is done. Ex: If I go running 5times a weekend, the frecuency is 5times.
-Duration: Is tus repetivity oficina te stimulus. Ex: If I run for 20min, the duration os 20. If I el 30sits-ups, the duration is 30.
EXAMPLE: If I run 3 times a week for 50 minutes at 80% of speed, the intensity is the 80%, the volume is 50minutes per day, the duration is50 minutes and the frecuency is 3times a week.
5.-Explainthe principles of training acording to the classification of Oliver(1985) and Zintl(1991).
Oliver stablishes the fllowing categories to classify the different principles.
- Pinciples related to the stimulation of physical conditioning: variety and continuity.
- Principless related to the systems to which the stimulus is directed: specificity, specialization and multilateralism.
- Principles related to the response to the stimulus: individualization.
Zintl, already defined the method as a programmed procedure that determinates the contents´means and loads of the training, in function of its objetive.
Zintl classifies his proposed principles in three groups:
- Those who initiate the adaptation: variety, progression and effectivity.
- Those that guarantee adaptation: continuity, periodization and optimum relationship between load and recovery.
- THose who exercise specific control of adaptation: Individualization, progression and variety/alternation.
The 12 most important principles are:
1.Individualization: individulized specific training is required that adapts to the characteristics of each person.
2.Specificity: the trainer must look for specificity at all possible levels (specificity in the stimulus, in the training method to be applied, in the muscle groups that are involved...)
3.Progression: a gradual and progressive evaluation of training loads is necessary to avoid overtraining or detraining.
4.Variety: to get the stimuli varied, it is necessary to modify the exercises.
5.Continuity: for the trainig to achieve the desired effects, the stimuli must be repeated continously.
6.Load-recovery relation: for training load to cause performance improvements, they must be controlled and adapted.
7.Multilateralism: the need to carry out physical conditioning work of a general and multiphase nature in the initial phases of training.
8.Specialization: specialization implies an increase in the volume of workpecific and must be done in adulthood.
9.Warm-up and return to calm: it is essential to perform these steps.
10.Long-term training: the training process shuld not be accelerated, in fact, negative consequences may result.
11.Reserve action: the effects of training are reversible.
12.Active participation: every athlete must know the purpose of their training.
