The conditional physical abilities are those directly related to work and movement. There are four conditional physical capacities: strength, speed, endurance and flexibility.
The coordinating capacities are those related to orientation, balance, agility, sense-movement coordination and reaction.
Physical abilities or physical valences are the skills that the human being develops in order to have a stable body condition. These capacities are divided into two groups: coordinators and conditional.
Strength is the ability of muscles to react to a stimulus called resistance while speed is the ability to execute a movement quickly.
Resistance is the ability to withstand intense physical activities of longer or shorter duration. Finally, flexibility is the ability to move the joints in an easy and natural way.
Conditional physical abilities can be developed through physical training (running, swimming, lifting weights, performing extension and elongation routines, among others).
Characteristics of conditional physical capacities
1- Force
Strength as physical ability refers to muscular effort. This ability allows us to lift heavy objects, move them, drag them, tighten springs, stretch a bow to shoot an arrow, support our own weight, among others.
Muscles react thanks to nerve stimuli. In this way, they can contract, flex, extend or stay in a certain position.
The strength of a person can increase with training. Some of the activities recommended for this purpose are the following:
1-Lift your own body weight (doing exercises in bars).
2-Lifting weights.
3-Stretch springs.
4-Sprints (run short distances at maximum speed).
Types of force
There are two types of muscular forces: isometric and isotonic.
1-The isometric force is the force that is exerted by the tension of the muscles and that is characterized by being static.
For example, if we put pressure on a wall, our muscles will tighten but the wall will not move. Although no effect is observed on the wall, the muscles will consume energy and become toned.
2-The isotonic force is the one that occurs when the muscles are activated and they produce the displacement of another object. Some examples of these are when we lift a weight or when we push a box.
2- Speed
Speed is understood as the ability of the body to react to an external stimulus, to make a rapid movement or to move quickly.
There are several factors involved in speed. To begin with, a person's strength and muscle tone can increase speed.
Another important aspect is the reaction of muscles to nerve stimuli. Finally, coordination makes movements more precise and, in the long run, faster.
The speed can be trained with exercises of short duration but that are repetitive. In this way, the variation of the speed in each repetition will be observed.
Types of speed
There are three types of velocity: reaction velocity, muscle contraction velocity and velocity of displacement.
1-The speed of reaction refers to the speed with which the muscles act once they have received an external stimulus.
For example, at the start of a race it says"ready, ready, out,"a salvo is fired or a flag is moved to tell participants to start moving.
The speed of reaction intervenes when the individual receives this external signal and sets in motion as fast as possible.
The rate of reaction is subdivided into two types: the simple and the complex. The simple is given when the individual reacts to a known stimulus, while the complex is given when the individual acts before an unknown stimulus.
2-The speed of muscle contraction refers to the ability to flex and spread muscles quickly. An example of these is to make as many abs as possible in a minute.
3-The speed of movement is the best known of the three speeds. This refers to the ability to cover a certain distance in the shortest possible time. Running the 100 m or 400 m planes are tests of speed of movement.
3- Resistance
Resistance is the ability of the human being to withstand the fatigue condition generated by physical activity. Likewise, the resistance involves maintaining the effort during a time of completion.
In general terms, resistance depends on how accustomed are the muscles of an individual to perform certain activities.
For example, if an untrained individual attempted to run a marathon, it is quite possible that he could not complete the 42 kilometers running.
Resistance can be developed by lifting weights and holding them in that position for a few seconds. Over time, the duration of this exercise increases.
Another way to improve resistance is to jog or run extensions that are more or less long. Gradually increase the extension.
4- Flexibility
Flexibility is the ability of the body to extend a joint. During infancy the body is very flexible and c in the passage of the years this quality is lost.
For this reason, it is necessary to perform stretching exercises and elongation of the joints.
Flexibility is developed with stretching routines. Some exercises for this purpose are:
1-Stand up and touch the tips of your toes without flexing your knees.
2-Sit with your legs extended and try to touch the knee with your head.
Types of flexibility
There are two types of flexibility: active and passive.
1-The active flexibility is given when the human being extends the articulations as a result of an internal stimulus, that is, of its own volition.
2-Passive flexibility occurs when the human being extends the joints with the help of external forces (another person, weights, springs, among others).
In general, the amplitude of extension achieved with passive flexibility is greater than that achieved with active flexibility.
References
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- Physical Activity and Physical Education. Recovered on September 6, 2017, from ncbi.nlm.nih.gov
- Peak height velocity. Recovered on September 6, 2017, from footballscience.net
- Biology of Sport (1989). Retrieved on September 6, 2017, from books.google.com
- Basic Speed Workout for Runnings. Retrieved on September 6, 2017, from runner.competitor.com
- Proper training for long-distance running. Retrieved on September 6, 2017, from livestrong.com
- Running 101. Recovered on September 6, 2017, from fitnessmagazine.com