PHYSICAL CONDITION

FNP

1:

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

FNP: (proprioceptive neuromuscular facilitation). It is a technique that produces flexibility quickly. The phases of the FNP are:

First:  Stretching: The stretching consist on involves taking the couple's muscle and stretching it as far as possible.

Second: Isometric contraction: It consists of performing the same stretch but now the partner is strength in the opposite direction to him.
Third:Make a break of feefteen seconds more or less.

Cuarter: New stretch: in this phase the stretching is done again but if the exercise has been done correctly it should have more flexibility in the muscle worked.

For example to improve the flexibility of the quadriceps you can put your partner  against the wall with the leg bent against the wall and push for twenty seconds and then make another time the same but now your partner have to make resistance for eight seconds, then rest well for five seconds and then make the exercise another time. If you do the exercise good your quadriceps are more flexible.

To improve the flexibility of the hamstring you can Lay your partner with butterfly legs. You have to do strength down for twenty seconds and then for eight seconds the same exercise is performed but now the partner opposes resistance and finally the same exercise is repeated for twenty seconds if the exercise has been done correctly you will have more flexibility on the hamstring.

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.

Alarm: 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 (a stress hormone), and you receive a boost of adrenaline, which increases energy. This fight-or-flight response occurs in the alarm reaction stage.

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.

Your body continues to secrete the stress hormone and your blood pressure remains elevated. You may think you’re managing stress well, but your body’s physical response tells a different story. If the resistance stage continues for too long of a period without pauses to offset the effects of stress, this can lead to the exhaustion stage.

Signs of the resistance stage include:

irritability

frustration

poor concentration

-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. Signs of exhaustion include:

fatigue

burnout

depression

anxiety

decreased stress tolerance

The physical effects of this stage also weaken your immune system and put you at risk for stress-related illnesses.

3.-

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

The intensity of training is decisive in the results of this. According to the Schultz-Arnodt Army Law, the training stimulus must overcome a threshold of intensity in order to trigger an adaptive response, that is, to serve as something.

An example would be to run a five-minute race one day a week.

4.-

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

 loads are the set of stimuli that, in the form of physical exercises, are used to improve physical condition and are determined by volume, intensity, duration, repetitions and recovery.

Componentes:

-Intensity: Magnitude of effort in the unit of time.

- Volume: Amount of work done.

-Density: Relationship between activity and rest.

-Frequency: Number of stimuli applied per week.

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)