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- WHAT IS THE FNP? EXPLAIN ALL ITS PHASES AND GIVE AN EXAMPLE FOR THE QUADRICEPS AND ANOTHER FOR HAMSTRINGS
At the first moment, the FNP emerged as a therapeutic and rehabilitative method. But now, it is integrated in the field of physical activity and sports.
It's mainly based on introducing, before the muscle stretch, some type of procedure to get te stimulation of the proprioceptors in order to promote muscle relaxation by inhibiting the stretch reflexes. This method allows us to achieve greater joint amplitude in a shorter time.
The FNP consists of 4
phases:
1) MASSIVE STRETCHING:We
should do it for 20 seconds.2) ISOMETRIC CONTRACTION: We do it for 8 seconds. (An isometric contraction is when we contract the muscle but we don't produce movement) We have to do it onto the muscle we are stretching. This will be done with the resistance of a partner.
3) REST: From 3 to 5 seconds.
4) MASSIVE STRETCHING: We should do it for 20 seconds again. We'll check that we've won a greater joint amplitude.
If we want to do another
repetition, we'll have to stretch the muscle from 20 to 30 seconds
before doing it.
IMPORTANT THINGS TO KEEP IN MIND:
1) Do 3 or 4 repetitions, or less if we are starting.
2) Don't do the FNP everyday, it is recommended not doing more of 3 times per week.
4) It isn't recommended performing the FNP in short and small muscles.
5) Don't do this type of stretching exercises before any stretching, separate them in flexibility unique sesions.
6) Don't perform this method in cold, we'll have to do a light warm up before doing the FNP.
EXAMPLES:
-QUADRICEPS:
(We can also do it putting ourselves stand up in front of the Wall)
-HAMSTRINGS:
(We should take our partner
foot too, and apply strength in the tiptoe. We have to lift the leg
by putting our knee next to the other)
- EXPLAIN THE GENERAL SYNDROME OF ADAPTATION AND ALL ITS PHASES. GIVE AN EXAMPLE
This theory is based in the
obsevation of the human conduct faced different stress situations and
its adaptation to them searching an equilibrium. It was discovered by
Hans Seyle, and it is based on the following points:
''When our organism is subjected to a stimulus that alters its equilibrium state (homeostasis), an alarm phase takes place, and our organism reacts:
-If the stimulus is too intense, the organism doesn't adapt and it enters in exhaustion.
-If the stimulus does not exceed a limit, the organism adapts to the new situation in which it is''
This adaptation is always divided into 3 phases:
1)ALARM PHASE: The organism responds to a stress situation with a first answer called shock, followed by an anti-shock answer.
2)ADAPTATION OR RESISTANCE PHASE: The organism adapts and maintains a certain balance. (Signs of the resistance stage includes: IRRITABILITY, FRUSTRATION, POOR CONCENTRATION)
3)PHASE OF EXHAUSTION: The organism isn't able to adapt and ends up by being exhausted in some cases. In others, the organism not only recovers the losses of its system, but also becomes more resistant to that stimulus (supercompensation). (Signs os 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)
But while stress is
unpleasant, the upside is that GAS (General Adaptation Syndrome)
improves how your body responds to stressors, particularly in the
alarm stage.
The fight-or-flight response that occurs in the alarm stage is for your protection. A higher hormone level during this stage benefits you. It gives you more energy and improves your concentration so you can focus and tackle the situation. When stress is short-term or short-lived, the alarm stage isn’t harmful.
This isn’t the case with prolonged stress. The longer you deal with stress, the more harmful it is to your health. You also don’t want to remain in the resistance stage for too long and risk entering the exhaustion stage. Once you’re in the exhaustion stage, prolonged stress raises the risk for chronic high blood pressure, stroke, heart disease, and depression. You also have a higher risk for infections and cancer due to a weaker immune system.
Since it’s not possible to eliminate every stressor, it’s important to find ways to cope with stress. Knowing the signs and stages of stress can help you take appropriate steps to manage your stress level and lower your risk of complications.
It’s essential for your
body to repair and recover during the resistance stage. If not, your
risk for exhaustion rises. If you can’t eliminate a stressful
event, regular exercise can help you cope and maintain a healthy
stress level. Other techniques for stress management include
meditation and deep-breathing exercises.
EXAMPLES:
GAS can occur with any type of stress situation. Stressful events can include, for example, A JOB LOSS, MEDICAL PROBLEMS, FINANCIAL TROUBLES, FAMILY BREAKDOWN, TRAUMA)
- EXPLAIN THE THRESHOLD LAW BY ARNOLD SCHULT. ILUSTRATE WITH AN EXAMPLE
This theory is based on the
existence of a threshold or a minimum stimulus necessary for been
produced any modification, improvement or adaptation in the organism.
It is a very personal issue. There is also a maximum of tolerance or
point from which only the fatigue and overtraining are produced.
According to this law, the adaptation occurs as a result of physical
efforts proposed in a consecutive and appropriate way so that the
organism assimilates them progressively.
If we are very far from the threshold, neither the training isn't producing improvements.
If we are not too much far from the threshold, maybe you could get the training if the job is repeated several times, but what would be achieved more than nothing would be the fatigue and the decreased of the performance.
If we are too much above the threshold, we wouldn't been getting any improvement and it leads us to the overtraining and to the fatigue.
The ideal case would be
beeing in the threshold. We'll be getting muscular, technical and
organic improvements.
TOLERANCE LIMIT: It is the
roof of potential. It is personal because it is genetically given.
EXAMPLE:
In the High School environment we always work on the threshold or a little below it.
- WHAT IS THE TRAINING LOAD AND WHAT ARE ITS COMPONENTS? EXPLAIN THEM AND GIVE AN EXAMPLE OF EACH COMPONENT
Training loads are the group
of stimulus that, in the form of physical exercices, are used to
improve our physical condition. The training load is an indication
about the degree of effort of a training session.
The calculation of the
training load is based on the consumption of fundamental energy
sources (carbohydrates and proteins) before the exercise.
There are 2 types of
training loads:
-External or physical load-Internal or physiological load
There are 5 components:
-Intensity: Is the WAY/FORM
of the stimulus. EXAMPLE: It can be measured, for example, in the time that we maintain the heart rate at a certain rhythm, or in the velocity thath we do the exercise.-Volume: Is the QUANTITY of the stimulus. EXAMPLE: It is general. It can be measured, for example, in the time that we take to do the exercise, or the kilometres that we run, ride the bicycle.
-Density: Is the RELATION between work and pause of each load. EXAMPLE: It is general. It can be measured, for example, in the difference between the repetitions or series and the pauses that we do, or the difference between the days we work and the day we rest.
-Duration: Is the EXTENSION in time of the load. EXAMPLE: Similar to the volume, bur more specific. The time that we take doing the exercise.
-Frequency: Is the REPETITIVITY/ PERIODICITY of the stimulus. EXAMPLE: It is similar to the density, but more specific. They are the series that we do, or the days that we do the exercise.
GENERAL EXAMPLE:
If I play basketball 2 times a week for 1 hour at 70 of speed (effort), the intensity is the 70 , the volumen is 1 hour per day, the duration is 1 hour and the frequency is 2 times per week.
- EXPLAIN THE PRINCIPLES OF TRAINING ACCORDING TO THE CLASSIFICATION OF OLIVER (1985) AND ZINTL (1991)
The principles of sport
training are defined as general rules that are applied as the
training of any sport discipline, that's to say, the aspects that
occur by the simple fact of applying physical stress to our body.
OLIVER (1985) establishes those categories to classify the different principles:
1)PRINCIPLES RELATED TO THE STIMULATION OF PHYSICAL CONDITIONING: This says that the training stimulus must overcome a certain threshold of intensity to be able to initiate an adaptive reaction, that is, to obtain an effect in the training.
WHICH ARE?:
a) Principle of overload, gradualness and progression: This principle refers to the progressive increase of the training load. This continuous increase is responsible for the increase in performance and, therefore, the records that we will be forging.
b) Principle of continuity: According to Weineck, continuous loads produce a continuous increase in sports performance capacity, until reaching the limit of individual performance, genetically determined. In this way, the importance of uninterrupted training will be essential. In a practical way, to guarantee the continuity of the training it will be necessary: To avoid injuries (through a correct training, a good recovery and an adequate material), to make a load of training that can be assumed at the organic level and that the frequency / duration of the training is coherent with the availability of the athlete.
In addition to this, it must be borne in mind that the loss of shape is proportional to the time necessary to acquire it. That is, the adaptations that have been achieved in a short time are also lost in a short time if the continuity is broken. On the other hand, the adaptations achieved in a long term, also have a higher latency in our organism.
c) Principle of reversibility: It shows us that all the improvements obtained in our body can disappear if we stop our training in a prolonged manner.
But are all capabilities equally lost? The truth is that no, and in fact depends mainly on the time it takes to get the improvement. The longer it takes to achieve adaptation, the lower the rate of loss. Therefore, based on this premise, periods of inactivity will affect our strength in lesser means and we will see a more accelerated deterioration in our aerobic capacity. This does not mean that the force is not lost, simply, and starting from a correct training, its deterioration will be slower.
The most significant reductions in our performance occur after two weeks of inactivity. Some authors even point out that in a case of total rest the physical condition can descend up to 10% per week.
For this reason before an injury, holidays or other factors that affect our training we must ensure that inactivity is never total, although any of these eventualities will cause a decrease in our performance, we can avoid adapting our training.
d) Variety principle: It tells us that it is necessary to apply varied training stimuli to progress in training and reach optimal performance. We can contemplate this principle both from a physical and psychological perspective.
e) Principle of training modulation: For what you prepare, that is to say, what are the characteristics of the competition, due to the training must be oriented to an objective.
2)PRINCIPLES RELATED TO THE SYSTEMS TO WHICH THE STIMULUS IS DIRECTED: A stimulus is any change that is capable of producing a response from the organism. The receptors are very specialized structures capable of perceiving the stimulus and converting them into nervous impulses. There are two differentiated groups: EXTERNAL and INTERNAL.
WHICH ARE?:
a) Principle of regulatory alternation: It contemplates the interaction and interdependence between the different physical and coordinative capacities, so that we must alternate the work of each other in a correct way to achieve the adaptations that take us to the maximum performance. The reasons for the need for this alternation are:
- Avoid saturation of systems: The exploitation of one or very few physical capacities during a given period can lead, for example, to a saturation of energy systems, producing stagnation or even overtraining.
- Guarantee periods of recovery: Each type of effort has certain physiological implications and recovery periods. Alternating loads of force, technique, resistance or speed in an adequate manner allows us to recover the specific systems involved in each training. In this way we can continue training while guaranteeing the assimilation of all work.
- Maximize capabilities based on other capabilities and technique: Any capacity that is wanted to take to the maximum requires the development of other less specific capacities, but that serve as support or trampoline. If you want to improve in a sprint of 50m it is shown that the improvement of the Maximum Force, the Reactive-Explosive Force and the optimal race technique are fundamental to maximize it. Likewise, the marathon (RLD III) is based on a good base of Maximum Aerobic Power, Glucolytic Aerobic Capacity and Strength-Resistance.
- Adapt the technique to variations in physical condition: The technique is closely linked to physical condition, strength and resistance, so this work must alternate to adapt in parallel to the improvements of the previous capabilities.
- Integral, coherent and sequential development: Especially in the training stages and in the early and general phases of the training periods, a varied and comprehensive work will help the subsequent specific development. Alternating loads allows us to work different qualities and progressively sequence the training from the basics to the specific.
In this way, the individual will start from a higher development point of his physical faculties when he is going to undertake a specialized training process in order to practice a specific sport activity.
c) Principle of specialization: After acquiring a multilateral development, we can introduce specific skills or abilities of the sports modality to be developed.
3)PRINCIPLES RELATED TO THE RESPONSE TO THE STIMULUS: The stimulus responds to the reactions of the environment on their own, and are subject to the nature of the action that precedes 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.
Many stimulus can be conditioned and controlled, but many of them don't; for the former, there may already be a perception and an action previously visualized in the unconscious or in the conscious of the mind .... But, before those stimulus that occur without prior induction is where the ability to control the perceptions that generate the actions in the individual is tested.
WHICH ARE?:
a) Principle of individualization: Training loads should be specifically oriented towards the personal and individual characteristics of the person (age, sex, level of physical condition, culture, motor skills, experiences, motivation, etc.)
b) Principle of active or conscious participation: For an optimal sport development it will be necessary that the athlete knows what tasks he performs, for and for what, and how he is executing them so that he can understand (have full consciousness) the work he is doing. It is also necessary to adopt a proactive role, with interest and predisposition for learning. In this way, two fundamental aspects for learning are favored:
- The motivation: Knowing the objectives, the process and the results of any task is more stimulating than doing exercises without knowing why or for what.
- The autonomy: Although the role of the coach is basic, this can not be 24 hours with his athletes. Autonomy allows the athlete to work correctly on their own, improve certain aspects without the need for continuous supervision and make correct decisions when the situation requires it.
ZINTL (1991) classifies his proposed principles in 3 groups:
1)THOSE WHO INITIATE THE
ADAPTATION: The adaptation to physical effort in the development of basic physical abilities. Following the definition of Alvarez del Villar (1987), the adaptation is: "the ability of living beings to maintain a constant balance of their functions before the stimulus that affect them.WHICH ARE?:
a) Principle of effective load stimulation: This says that the training stimulus must overcome a certain intensity threshold in order to initiate an adaptation reaction, that's to say, to obtain an effect in the training.
b) Principle of the progression: According to this principle, the demands placed on the athlete have to increase systematically depending on the physical, coordinative, technical, tactical, intellectual and willpower preparation.
c) Principle of the variety: It tells us that it is necessary to apply varied training stimuli to progress in training and reach optimal performance. We can contemplate this principle both from a physical and psychological perspective.
2)THOSE WHO GUARANTEE ADAPTATION: In a complete macrocycle, we will have mesocycles or microcycles in which we need to perform very strong stimulus, but we must know how to control stages and guide our training correctly based on our objectives. I repeat we can not always train "heavy" (with maximum loads), since, our central nervous system would not support it, and our muscles either.
WHICH ARE?:
a) Principle of optimal relation between load and recovery: It can be defined as "the need to establish an adequate recovery for each of the different training loads, taking into account the type and magnitude of these, which allows us to overcome a similar burden later guaranteeing the supercompensation process."
b) Principle of the repetition and continuity:
- THE PRINCIPLE OF REPETITION: This principle is based on the proportionality of breaks, since too long breaks between sessions do not train, too short breaks over-train and proportional breaks allow supercompensation. Therefore, it is necessary to establish an adequate frequency of training taking into account this principle with that of the optimal relationship between load and rest and the principle of individualization.
- THE PRINCIPLE OF CONTINUITY: According to Weineck, continuous loads produce a continuous increase in sports performance capacity, until reaching the limit of individual performance, genetically determined. In this way, the importance of uninterrupted training will be essential. In a practical way, to guarantee the continuity of the training it will be necessary: To avoid injuries (through a correct training, a good recovery and an adequate material), to make a load of training that can be assumed at the organic level and that the frequency / duration of the training is coherent with the availability of the athlete.
In addition to this, it must be borne in mind that the loss of shape is proportional to the time necessary to acquire it. That is, the adaptations that have been achieved in a short time are also lost in a short time if the continuity is broken. On the other hand, the adaptations achieved in a long term, also have a higher latency in our organism.
c) Principle of the periodization: It is the process of dividing the annual plan into smaller training periods / phases and thus ensuring that an optimum athletic form or maximum athletic condition is achieved on the scheduled date (high level of performance in a given time) for the main or main competitions of the year.
3)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 the following principles.
WHICH ARE?:
a) Principle of individualization and adaptation to age: Training loads should be specifically oriented towards the personal and individual characteristics of the person (age, sex, level of physical condition, culture, motor skills, experiences, motivation, etc.)
b) Principle of progressive specialization: Within most sports, there are specific positions (goalkeeper, forward, defense, etc.) Training loads should also be oriented towards the specific characteristics of these sports roles.
c) Principle of alternation: The physical capacities are intimately related to each other, the stimulation of one, supposes in some way, the stimulation of the others and the improvement of one, also helps to improve the others.
The opposite also, that is, if we want to improve a capacity as much as possible, we must also stimulate the others.
This principle tells us that we must alternate the training loads destined to the different physical capacities. We can establish a period in which we take charge of developing a capacity, and in the next we work on the other.
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