Physical condition

Task 1- What is the FNP? Explain all its phases and explain all its phases and give an example for quadriceps and hamstrings.

The FNP (propioceptive neuromuscular facilitation) Is a stretching technique used to improve muscles elasticity and was develop to have a positive effect on active and passive ranges of motions.

It has 4 phases:
-Passive streching during 20 seconds.
-Isometric contraction during 8 seconds
-Between 3-5 seconds of rest
-Again 20 seconds of passive streching

Hamstrings: you haev to sit on the floor in front of a wall and you have to try to touch your feet, then your parner will aplly force and you have to stay in that possition for 8 seconds; then you rest and again try to tocuch your feets

Quadriceps: you stand in front of a wall and get a knee up, your parner will strech you doing al the phases

Task 2- Explain the General Syndrome of adaptation and all its phases. Give an example

• Gas is a three-stage process that the body goes through when it is exposed to stress.

• It is vital to find ways to manage it to limit the effects on the body.

• Causes of the process include life events and psychological stress.

The three stages of GAS are:

• alarm reaction
• resistance
• exhaustion

What happens within the body during each of these stages is explored below.

Alarm reaction stage

At the alarm reaction stage, a distress signal is sent to a part of the brain called the hypothalamus. The hypothalamus enables the release of hormones called glucocorticoids.

Glucocorticoids trigger the release of adrenaline and cortisol, which is a stress hormone. The adrenaline gives a person a boost of energy. Their heart rate increases and their blood pressurerises. Meanwhile, blood sugar levels also go up.

These physiological changes are governed by a part of a person's autonomic nervous system (ANS) called the sympathetic branch.

The alarm reaction stage of the GAS prepares a person to respond to the stressor they are experiencing. This is often known as a "fight or flight" response.

Resistance

During the resistance stage, the body tries to counteract the physiological changes that happened during the alarm reaction stage. The resistance stage is governed by a part of the ANS called the parasympathetic.

The parasympathetic branch of the ANS tries to return the body to normal by reducing the amount of cortisol produced. The heart rate and blood pressure begin to return to normal.

If the stressful situation comes to an end, during the resistance stage, the body will then return to normal.

However, if the stressor remains, the body will stay in a state of alert, and stress hormones continue to be produced.

This physical response can lead to a person struggling to concentrate and becoming irritable.

Exhaustion stage

After an extended period of stress, the body goes into the final stage of GAS, known as the exhaustion stage. At this stage, the body has depleted its energy resources by continually trying but failing to recover from the initial alarm reaction stage.

Once it reaches the exhaustion stage, a person's body is no longer equipped to fight stress. 

If a person does not find ways to manage stress levels at this stage, they are at risk of developing stress-related health conditions.

It could happened if you lose your job, if you have familiar problems or sadness.

Task 3- Expalin the Threshold law by Arnold Schult. Illustrate with an example

ARNOLD-SCHULTZ THRESHOLD LAW

The intensity of training is decisive in the results of this. Thus, according to the Law of the Army or Schultz-Arnodt, the training stimulus must overcome a threshold of intensity to be able to trigger an adaptation response, that is, to serve as something. Thus, in training, we can find the following: 

1. Stimuli below the threshold of excessively low intensity: no training effects or any recovery accuracy. For example, if I intend to do weights lifting a balloon.

2. Effects above the threshold: Of medium intensity: they have a function of maintenance of the functional level in short periods of time. Optimal: they show the functional level, that is to say, they train and they are the most typical of the athletes. The location of this threshold or the boundary between what produces the benefits and what does not, depends on the performance of the shape or performance of the athlete. 

In addition, the long term of the season, while the athlete is improving, the threshold also Vachanging and rising. That is, what used to be beneficial, later it may not be useful at all. That's why it also adapts to training loads. The work threshold is 30 or 40 percent of our maximum strengths in resistance, at least we must work between 50 and 60 per code the maximum cardiovascular possibilities; And in the speed, have been the maximum, with what you get to 90 or a hundred percent.

Task 4- What is the training load and what are its components? Explain them and give an example of each component.

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 exercise.

 It can be internal or external

Components

Volume- It is the element of the load and refers to the quantity of activity. An example is the time you are doing an exercise.

Intensity- Represents the qualitative aspect, that is, it relates the effort by we do an exercisa. An example is the pulse tap or heart beat

Rest- Time necessary for have a relax between exercises, you can drink some water or only rest. An example is the 15 minutes of rest on a football match

Density- The relation between work and pause of each load. An example is reduce the heart beat.

Task 5- Explain the principles of training according to the classification of Oliver and Zintl

Oliver establishes the following categories to classify the different principles:
- Principles related to the stimulation of physical conditioning.
This says that the traininig stimulus must overcome a certain threshold of intensity to be able to initiate an adaptive reaction, to have an effect in the training.
- Principles related to the systems to which said stimulus is directed.
A stimulus is any change that is capable of producing a response from the organism. The receptors are very specialiszed structures capable of perceiving the stimuli and converting them into nervous impulses. There are two groups. Internal and external.
- Principles related to the response to said stimulus.
The stimuli respond to reactions of the environment or their own, and are subject to the nature of the action that precede it becoming a situational chain in which the process is repeated, being: A stimulus that precedes a perception and this causes an action, where the cycle returns and repeats itself because the action is the stimulus that precedes another perception that originates another action.Zintl encompasses its proposed principles in three groups:
- Those who initiate the adaptation.
The adaptation to physical effort in the development of basic physical abilities. Following the definition of Alvarez del villar, the adaptation is the ability of living beings to maintain a constant balance of their functions before the stimuli that affect them.
- Those that guarantee adaptation.
In a complete macrocycle, we will have mesocycles or microcycles in which we need to perform very strong stimuli, but we must know how to control stages and guide our training correctly bases on our objetives. I repeat we can't always train heavy, since, our central nervous system would not support it, and our muscles either.
- Those who exercise a specific control of adaptation.
Those who exercise specific control over adaptation. In order to make adaptation processes specific for each person, it is necessary to follow some principles, for example the individualization. Training loads should be specifically oriented towards the personal and individual person: ( age, sex, motor skills)