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Physical fitness is improved by means of working the four basic physical abilities:
endurance, strength, speed and flexibility. All these physical abilities take part, to
a greater or lesser extent, in any movement or exercise.
ENDURANCE
Definition: Endurance is the ability to maintain an effort for a long period of time,
as well as the ability to keep on working out despite the fatigue.
Characteristics:
One of the most simple and convenient method to know the effort intensity is
monitoring the pulse through the heart rate (HR), measuring the beats per minute
(BPM) of our heart.
STRENGTH
The strength occurs through the muscular contraction which allows the locomotor
movement. A good level of strength is necessary in order to prevent joint injuries,
maintain a correct posture and improve your performance.
Types:
Training methods:
Selfloads.
Weights.
In pairs.
Medicinal Balls.
SPEED
There are a lot of sports where speed is essential to reach a better performance.
For example, a tennis player needs reaction speed to see fast a drop ball and a
good acceleration and power to start the movement quickly to return the ball.
Definition: Speed is the ability to react with maximum speed to a signal and/or to
do movements quickly in a very short period of time.
Types:
FLEXIBILITY
Flexibility helps improve quality of life maintaining a good range of motion in the
joints. Loss of flexibility can lead provoke pain, injuries or balance disorders.
Exercise including stretching often improves flexibility.
Individual factors:
Types:
ACTIVITIES
1. Define one example for active flexibility and one for passive flexibility.
3. Crossword
H E A R T R A T E E P O
A X Y S L J G S L G T U
X N H P Z O R T R S S P
R F L E X I B I L I T Y
F U J E V N N O P Y R S
U G N D E T A S V P E L
I Q T R L Z N L S O N A
B A Q W S Z W N A W G R
P E N D U R A N C E T I
O D Y L I S U L A R H J
2. 50 metre dash
3. Cooper test
4. Long jump