PHYSICAL CONDITION

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

A method to achieve a quick and effective improvement of flexibility. This technique is known as FNP (proprioceptive neuromuscular facilitation) or PNF, which stands for Propioceptive Neuromuscular Facilitation is an excellent method to achieve a rapid and effective improvement of flexibility. The FNP emerged as a therapeutic and rehabilitative method, to later be integrated in the field of physical activity and sports. It is mainly based on introducing before the muscle stretch, some type of procedure to achieve the stimulation of the proprioceptors in order to promote muscle relaxation by inhibiting the stretch reflexes. This method allows to achieve greater joint amplitude in a shorter time.

Quadriceps : you have to put on the wall, your partner takes your leg and go up, he has to make strength for 20 seconds then you make strength for 8 secons you have a rest of 5 seconds and another time the first step.

Hamstrings : one person is on the floor and the other makes strength the leg by putting the knee next to other and flex 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 under stress. Hans Selye, a medical doctor and researcher, came up with the theory of GAS. During an experiment with lab rats at McGill University in Montreal, he observed a series of physiological changes in the rats after they were exposed to stressful events.With additional research, Selye concluded that these changes were not an isolated case, but rather the typical response to stress. Selye identified these stages as alarm, resistance, and exhaustion.

ITS PHASES :

Alarm reaction stage : The alarm reaction stage refers to the initial symptoms the body experiences when under stress. You may be familiar with the “fight-or-flight” response, which is a physiological response to stress. This natural reaction prepares you to either flee or protect yourself in dangerous situations. Your heart rate increases, your adrenal gland releases cortisol, and you receive a boost of adrenaline, which increases energy.

Resistance stage : After the initial shock of a stressful event and having a fight-or-flight response, the body begins to repair itself. It releases a lower amount of cortisol, and your heart rate and blood pressure begin to normalize. Although your body enters this recovery phase, it remains on high alert for a while. If you overcome stress and the situation is no longer an issue, your body continues to repair itself until your hormone levels, heart rate, and blood pressure reach a pre-stress state.Some stressful situations continue for extended periods of time. If you don’t resolve the stress and your body remains on high alert, it eventually adapts and learns how to live with a higher stress level. In this stage, the body goes through changes that you’re unaware of in an attempt to cope with stress.

Exhaustion stage : This stage is the result of prolonged or chronic stress. Struggling with stress for long periods can drain your physical, emotional, and mental resources to the point where your body no longer has strength to fight stress. You may give up or feel your situation is hopeless.

GAS can occur with any type of stress. For example : a job loss , a medical problem , financial troubles and family breakdown.

3.    Explain the Threshold Law by Arnold Schult. Illustrate with an example.

The intensity of training is decisive in the results of this. Thus, according to the Threshold Law or Schultz-Arnodt Law, 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 or of excessively low intensity: they have no training effects or require any recovery. For 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 short periods of time.

Optimal: develop the functional level, that is, train and are the most typical of athletes.

Excessively strong: they cause functional damage and can lead to overtraining and injuries.

The location of this threshold or boundary between what produces benefits and what does not, depends on the level of form or performance of the athlete.

In addition, throughout the season, while the athlete is improving, the threshold also changes and rises. That is to say, what used to be beneficial, later it may not be worth almost anything.

Therefore, periodically we have to adapt the training loads.

An example is :

-PRINCIPLE OF PROGRESSION: Sports training is based on the progressive increase of effort as it increases the functional capacity of the athlete: If a training load is maintained at a certain level, there will come a time when there is no improvement in the body of the individual ; a stagnation in the sportsman's performance is created. The need arises to present external loads, each time higher, up to requests close to the limits of functional possibilities, in order to achieve adaptations.

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. There are 2 types of it : INTERNAL AND EXTERNAL .

ITS COMPONENTS:

Volume: It is the quantitative element of the load and refers to the amount of activity. An example is the time .

Intensity: Represents the qualitative aspect, that is, it relates the effort by which we perform the volume. An example is the pulse tap

Rest: Time necessary for the restoration between each activity in a session and between one session and another. Period or time period in which work is not done. An example is

Density: Time interval between two stimuli. Temporal relationship between loading and recovery phases (The longer recovery time between stimuli, the lower density and the shorter recovery time between stimuli, higher density). An example is reduce fatigue through complete breaks.

5.    Explain the principles of training according to the classification of Oliver (1985) and Zintl(1991).

The principles of sports training are defined as general rules are applied as the training of any sports discipline, that is, the aspects that occur by the simple fact of applying physical stress to the body.

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)