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THE FORCE AND THE FLEXIBILITY

AUTHOR:
RONAL ALEXANDER ALVAREZ VALENCIA

SPORT OR CULTURAL ACTIVITY


SWIMMING

TEACHING:
JORGE ALBERTO GIRALDO KLINKERTT

UNIVERSITY OF MEDELLIN
04/04/2017

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CONTENTS

Page.
INTRODUCTION 3

1.DEFINITIONS 4-5

2.EXAMPLE OF EXERCISES 6-9

3. HEALTH DATA 10

4.CONCLUSION 11

5.CYBERGRAPHY 12

INTRODUCTION
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In this work, there will develop the topics of two conditional capacities of the man:
the force and the flexibility like important part in every life for the health and the
physical good condition.

1. DEFINITIONS

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These physical qualities are developed differently in each person in accordance
with the effort that should be daily or in your sports activity, jointly determine the
physical condition of a person.
FLEXIBILITY: The flexibility allows the maximum travel of the joints thanks to the
extensibility of the muscles that are inserted around each one of them. It is a
hormonal capacity that is lost with growth. The flexibility of the musculature begins
to decrease from the 9 or 10 years if there is no work on it; therefore, the flexibility
is part of the curriculum of Physical Education, as if this were not the case would
be for people a more rapid loss of this quality.
Flexibility is the basic physical quality that allows us to achieve the maximum
degree of movement of a joint. Depends on many variables such as the
dispensability of the joint capsule, the quality muscle, as well as the ability to
stretch of tendons and ligaments but also on external factors such as temperature,
age, sex, including the emotional state.

FORCE: Is to exert tension to overcome a resistance, it is an ability to easy to


improve. There are different manifestations of the force: if we do force pushing

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against a wall do not displace, or between the parties of the arms and legs are
large or marked, but our muscles act and consume energy. This is called Isometric.
With this type of work our muscular masses are outlined because contract and the
consequence is that what we call "muscle tone", which is the strength of the
muscle at rest. If instead of a wall pushed you to a person, if that will move, and
produces a contraction of the muscle masses that operate for this purpose. This
work is called isotonic.
A force is something that when acting on a body, a certain mass, causing an effect.
For example, while lifting weights, hitting a ball with the head or foot, pushing some
solid body, pulling a locomotive of the wagons, to make a muscular effort to push
something, etc. there is always an effect. They can also occur the two effects
simultaneously. As it happens, for example, when someone kicks a can of drink:
the can acquire movement and can also become distorted.

2. EXAMPLE OF EXERCISES

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FLEXIBILITY:
Shoulders and chest.

You can do it standing or kneeling. Cross your hands behind your back and bend
forward keeping your back as straight as possible; to return to its original position.

Shoulders.

Crosses one of the arms in front of your chest and places the other hand to the
height of the elbow, pressing a little arm toward your chest. Repeat with the other
arm.
Triceps.

Puts an arm behind your head and the other hand on the elbow, press down on the
elbow without moving the head forward. Repeat with the other arm.

Buttocks.

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Sitting on the floor with the right leg, bend the left and pass on the right leg; places
the left arm on the right leg and presses outward until you feel the stretch. Switch
sides.
Adductor.

Opens her legs double shoulder width, place the weight on one leg while bending
that knee as if you were going to sit. The opposite leg must be stretched. Then
switch to the other leg.

Quadriceps.

Sitting you must leave a leg and bend the other in order to maintain the balance;
lean forward trying to bring the chest toward the knees and touch your toes.
Change the position of the legs.
Thighs.

Standing on one leg, the other by the front of the ankle and pressed until the foot to
the buttocks. You must keep both knees at the same height. Switch to the other
leg.

FORCE:

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Curl with bar.

A bar from the height of the waist down to the chest, arms flexed.
Squat.

Separate the legs and lowered, flexing the knee while stretching his arms until the
hip is at the height of the knees.
Side Elevation.

Equal to the squat, but when it raises a leg stretched out to the side
Triceps extensions with pulley.

By means of the triceps, takes the bar until it touches the front of the thighs, and
until the arms are fully extended.

Bench Press.

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Lying on the flat bench, with your feet resting on the floor, holding the bar and
takes it up to touch the chest.

Lifting shoulders with dumbbells.

Hold a dumbbell in each hand, and shrink the shoulders for download.
Desplante:

Separate the legs, and lowered by bending both knees and then to return.
Dead Weight.

Take the bar from the floor, and takes it to the level of the thighs. That the
weight is located on the ground back in the initial position

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3. HEALTH DATA
Benefits of the flexibility:

- Improvement of the posture: generally, the people have the lower part of the back
more shortened, by those that limit in great measured the range of movement and
produces annoyances. With the work of flexibility, what is sought is to eliminate
such shortening and give back freedom of movement.

- Increased range of motion (ROM) available in the joints: since with age it can
affect the quality of life.

- Prevents injury.

- It facilitates the blood circulation of the muscles: since a high muscular tone
hinders the circulation of the blood by the muscle and increases the blood
pressure.

- Decreases the occurrence of muscle pain after exercise: it facilitates the supply of
nutrients and oxygen, which causes a rapid recovery.

- It decreases the effects of stress: it decreases the muscular tone thus producing
a physical and psychological relaxation.

Benefits of the force:


- Increased muscle mass and force: Obviously, the increase in muscle mass is
linked to the gain of strength, while the loss of mass has a high correlation with
loss of strength levels.
- Strengthening tendons and ligaments: The stress produced by strength training
produces an increase in the production of collagen proteins, which are responsible
for the strength of these structures.
- Prevents muscle loss because of age: Both muscle mass and strength tends to
decrease over the years. This atrophy has an effect at first on fast fibers, which are
those that have a greater stimulus in strength training.
- Increased basal metabolism: With age also decreases basal metabolism between
2% and 5% every decade. By increasing muscle mass, the metabolism at rest is
increased, since muscles are more metabolically active than fat tissue.
- Increased bone density: From the age of 35, especially in women, bone density
decreases by 1% each year. Studies show that bones that are subjected to the
stress of strength training have a high index of mineral content.
- Reduces body fat: Not only does cardiovascular work burn calories. Working
strength increases daily calorie consumption and raises the basal metabolism.

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4.CONCLUSION
It can be concluded that the force and flexibility are of utmost importance to
lead a healthy life and for human development and integrated.

5.CYBERGRAPHY
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http://www.teinteresa.es/Microsites/Pregunta_al_medico/Deporte/flexibilidad
_0_952104853.html

http://www.profesorenlinea.cl/fisica/Fuerza_concepto.html

https://www.buenasalud.net/2011/09/21/10-ejercicios-de-flexibilidad.html

http://www.gimnasiototal.com/ejercicios-de-fuerza.html

http://blogs.ua.es/rateta/archives/35

http://www.consejosfitness.com/beneficios-del-trabajo-de-fuerza/

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