SUPPLENESS

Suppleness is the ability to have a wide range of movement with any part of your body. It is also called Flexibility.

Flexibility is very important in all sports, because with it, you have better performance and less injuries.

There are two types of flexibility:

Dinamic Flexibility: you use it when you do wide and relaxed movements.
Static Flexibility: you use it when you hold one position for some seconds. There is no movement.

It is the most important  because Flexibility is the only physical ability that decreases as you grow older. You need to spend a little time everyday to maintain and enhance it.

Benefits of supleness training:

-You have fewer injuries.
-Your muscles are more elastic and more powerful.   
-Your movements are not limited.

SPEED

Speed is the ability to one or more movements in a short period of time.

There are three types of speed:

Speed of reaction: This type of speed is the time since we recieve a stimulus and we do the movement.

Speed of displacement: Is the speed to move from one place to another, we call it a sprint.

Gestual speed: This type of speed is the time since we start to do a movement and we finish this movement.

Speed means reacting quickly and moving fast.

Benefits of speed training:

-Speed is basic in all sports. Even in a marathon, the winner is the fastest!
-It is related to coordination and agility. If you react and move fast, you have an advantage in all sports.
-Speed training develops and makes your muscles grow.

STAMINA

Stamina helps your muscles to work for a long period of time.

With it, you can do exercices for a long period of time, no matter the intensity.

There are two types of Stamina or Endurance: Aerobic and Anaerobic.

Aerobic Stamina: You can do exercise for long periods of time at a medium intensity. (marathon, cycling..)

Anaerobic Stamina: These exercises are shorter but have a very high intensity (100m sprint, a basketball attack).

Benefits of regular stamina training:

-Your heart grows larger and thicker

-You have more capillary.
-Your breathing capacity increases.

-It´s easier to maintain your ideal weight

Aerobic Exercise is very good for your health. It develops your heart, your lungs and your circulatory system.

STRENGTH

Strength is the ability to use muscles against a resistance (a force or a weight).

With it, you can move or lift weights, and you can move your body weight easier.

There are three types of strength:

a) Maximum strength: to lift very high weights.

b) Explosive strength: to do a movement as fast as we can, moving a small weight.

c) Resistance-Strength: to do exercises with medium weights for a long time.

Benefits of developing your strength:

-You have more muscular power

-Your muscles and tendons grow in size.
-You can move weights easier (including your own body).

-It helps you to keep a good posture in daily life and sports.

PHYSICAL FITNESS

Physical fitness is the ability to do a daily a physical workout without feeling too tired.
Physical fitness is composed by the "FOUR S", in Spanish the name is "CAPACIDADES FÍSICAS BÁSICAS".
They are:


STRENGTH

STAMINA

               

  SPEED                                                                                              

SUPPLENESS



WHEN WE DO EXERCISE

When we do exercise, we need to know that all exercises have three parts:

1. At first we have to prepare our body to do exercise. This part is very important, it name is WARM-UP, and we must do it before a physical activitie. To warm-up you must prepare the muscles for execises. There are different warm-ups, but we usually go runnnig because it is the best.
2. It is the moment to do the exercise that we want to do. It could be: playing a football match, a tennis match, gymnastics...
3. It is the last part of exercise. When we have finished the exercise we must do STRETCHINGS. This is very important for our muscles.