resistencia

APUNTES TEÓRICOS 3º ESO. 1ª EV. DPTO. ED. FÍSICA. I.E.S.O. JUAN PATIÑO

CONDICIÓN FÍSICA: LA RESISTENCIA

1. DEFINICIÓN Definimos la resistencia como la capacidad psico-biológica que me permite realizar un deporte o actividad física durante el mayor tiempo posible a la intensidad requerida.

Es por tanto la cualidad física básica que me permite soportar la fatiga durante el mayor tiempo posible, estando además relacionado con la capacidad de recuperación del deportista una vez terminado la actividad física o el deporte.

2. TIPOS DE RESISTENCIA 2.1. Resistencia Aeróbica: aquella en la el consumo de O2 de la musculatura es menor o igual al aporte de O2 que realiza el sistema cardiorrespiratorio. Por tanto, son ejercicios de intensidad media - baja y de larga duración (desde 5 minutos hasta varias horas ) y la frecuencias cardiaca oscila entre 120 y 170 ppm. Vgr: carreras de atletismo de fondo ( a partir de los 3000m), natación (a partir de los 1000m), y en general todos los deportes de equipo necesitan de la resistencia aeróbica.

2.2. Resistencia Anaeróbica: aquella en la el consumo de O2 de la musculatura es superior al aporte de O2 que realiza el sistema cardiorrespiratorio. Mi organismo tiene una capacidad limitada en la realización de este tipo de actividad física, son ejercicios de intensidad alta y de corta duración .La frecuencias cardiaca es superior a las 170 ppm. Recuerda que mi frecuencia cardiaca máxima debe ser siempre inferior a 220 – edad del sujeto. Actividad: calcula tu frecuencia cardiaca máxima. A su vez se divide en: 2.2.1. Resistencia Anaeróbica Láctica: actividades físicas de intensidades submáximas en periodos de tiempo de entre 30´´ y 90´´. La demanda de oxígeno es demasiado alta y ello provoca que en el músculo se acumule ácido láctico. El ácido láctico es uno de los principales limitantes a la hora de realizar actividad física, ya que provoca cambios en el pH de la sangre. La aparición de ácido láctico le indica a mi organismo que el esfuerzo es máximo y que por tanto no puedo seguir practicando la actividad física a esa intensidad.

Vgr: carreras de atletismo de 400 a 1000 metros, de natación de 100 y 200 metros y en general todos los esfuerzos submáximos inferiores a 2 minutos.

2.2.2. Resistencia Anaeróbica Aláctica: actividades físicas de intensidad máxima en periodos de tiempo inferior a 10´´ Por la brevedad del esfuerzo no se produce acumulación de ácido láctico. Vgr: carreras de velocidad de atletismo y natación (inferior a 200 m.), un sprint de ciclismo, o una aceleración máxima en cualquier deporte de equipo.

Es interesante reseñar la existencia del denominado umbral anaeróbico, que podemos definir como el momento en el que se pasa de un ejercicio aeróbico a uno anaeróbico por la acumulación de ácido láctico en el músculo y éste pasa a la sangre. El umbral anaeróbico se encuentra entre el 70 y el 80 % del volumen de oxígeno máximo y la fórmula para determinarlo es la siguiente: Umbral anaeróbico = (FCM –FCR)*0,75 + FCR Siendo FCM: frecuencia cardiaca máxima. FCR: frecuencia cardiaca en reposo.

Calcula tu umbral anaeróbico. Es una pregunta segura de examen.

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2.3. Aerobic activity (with oxygen): This exercise of low intensity and can be carried out of long periods of time. This type of exercise is steady and therefore the heart can supply oxygen to the muscles, via blood, as it is needed. This process is known an aerobic respiration.

2.4. Anaerobic activity (without oxygen): This exercise of high intensity to maxium effort and can only be carried out for short periods of time.

As the exercise is in fast bursts the heart cannot supply oxygen to the muscles as fast as it is being used.

At the end of the exercise period the body continues top have an elevated breathing rate to ensure that increased amounts of oxygen are avaible to repair the oxygen debt.

This process is known as anaerobic respiration.

2.5. Aerobic/anaerobic combinations: Many sporting activities require a varied amount of both aerobic and anaerobic exercise. An example of aerobic/anaerobic combinations can be seen in games such as rugby, football or hockey. A player uses his/her aerobic system predominantly during the game, interspersed with short bursts of speed which are supported by energy derived from the anaerobic system.

3. THE EFFECTS OF AEROBIC TRAINING 3.1. On the heart circulation: over months of swimming or jogging or cycling these changes take place:

Your heart grows bigger. It Lodz more blood and contracts more strongly. More blood gets pumped out with each heart beat. It becomes a more efficient pump.

Your resting heart falls, because now you can supply the same amount of blood with fewer heart beats. The fitter you are, the lower your resting heart rate.

Alter exercise, your heart rate returns to its normal resting rate master than it did before.

The volume of blood in your body increases, you produce more red cells and more haemoglobin to help with oxygen delivery.

Arteries grow larger and more elastic so blood preassure falls.

3.2. On the respiratory system: aerobic training also increases the fitness of your lungs and respiratory system.

The rib muscles and diphragm grow stronger. so the chest cavity gets bigger when you breathe in. this means the lungs can expand further, taking in more air with each breath.

Since the lungs expand further, more alveoli are available for gas exchange. so more oxygen is picked up at each breath and carbon dioxide removed.

More capillaries grow around the alveoli, which means more blood gets carried to them.

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4. SISTEMAS DE ENTRENAMIENTO DE LA RESISTENCIA El desarrollo de la resistencia está, como ya sabemos, íntimamente relacionado con adaptaciones de los sistemas circulatorio y respiratorio, por lo que el tiempo que necesitamos para su desarrollo debe ser considerable.

Para desarrollar la resistencia nos podemos valer de cualquier esfuerzo prolongado, bien sea mediante la práctica de actividades físicas individuales (carreras, natación, bicicleta, etc.) o juegos de conjunto (baloncesto, balonmano, fútbol, etc.). Como método de trabajo emplearemos la carrera por ser la forma más sencilla y en donde podemos controlar mejor todos los factores que queremos trabajar (ritmo, intensidad, cargas, tiempo, etc.).

Existen principalmente cinco sistemas de entrenamiento para desarrollar la resistencia utilizando la carrera:

4.1. CONTINUOS TRAINING. Finland´s school.

Continuos training is a good way to improve your aerobic system. It is also a good way to burn body fat. You run, swim, cycle or walk for at least thirty minutes at the same pace, without rest. You overload by increasing the time, distance, speed or all three.

Some characteristics: Build up the time slowly, if you are unfit.

Work in your aerobic training zone. Start at around 60% of your maxium heart rate and work up to 75%.

If you are training for competitions, work up to distances that are 2-5 times the competition distance. (no for long distance runners) Contiuos training has some disadvantages: It includes no skill work.

It can get boring.

If you are running to help improve your football game, for example, you will also need sprint sessions.

4.2. INTERVAL TRAINING. Germany´s school In interval training you follow a fixed pattern of fast work followed by slow work or rest.

The jogging is to help remove lactic acid. The two minute rest is to allow full recovery. you can tell by your heart rate if you have recovered. As you get fitter you can overload by: Increasing the number of reps or sets or both.

Reducing the time for slow work.

Reducing the rest time between sets.

There is no point increasing the distance, since you are practising acceleration. by about 30 metres you are already at full running speed.

Note these things about interval training: You can use it for either anaerobic or aerobic work, deoneding on the sistance and the number and length of the intervals.

You can use it for other activities such us cycling and swimming.

It does cause pain so you need high motivation to keep going.

Since there is a set pattern it is easy to tell if someone is giving up.

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4.3. SISTEMA FARTLEK. Sweden´s school.

Fartlek training was developed in Sweden. The word means speed play, and the method involves many changes of speed. You can use it to improve both aerobic and anaerobic energy systems. You can adapt it for running, cycling, skiing and other activities.

Some characteristics: Fartlek running sessions are very good for games players, since games have many changes of speed.

Change the mix of fast and slow work to suit your sport and the energy system you want to work on.

To overload, increase the time or speed for each activity or choose more difficult ground. For example run uphill or through sand.

Fartlek training has some disadvantages: The athlete decides on the speed. Coaches can´t tell if athletes are working as hard as they should.

It needs a lot of motivation to work at maxium speed, so it is easy to drop the effort.

4.4.

NATURAL OR TOTAL TRAINING.

It consists of making good use of the natural resources to improve our general physical condition with emphasis in the stamina. The origin of the total training is in the movement of the primitive man –run, jump, climb, throw, crawl, etc.-that the French Hebert adapted in the called ‘natural method’.

It deals with doing the activities above mentioned using the different natural elements (streams, trees, slopes, stones, hedges, irrigation channels, etc) that we can find in the route.

Basically it is a continuous system since taking as root the race, with an effort of medium type (70% - 80% of the B.P.M), we will do the different activities proposed in the natural environment and we will use the jumps and the throwings to increase the intensity. In moments of maximum intensity, if it happened like that, there will be some breaks between the exercises, but we will never leave that the heart frequency go down under 60% of the maxim, since the main objective of this system is the improvement of the aerobic stamina.

4.5. CIRCUIT TRAINING. Englansd´s circuit.

This is a good way to organise your muscle or skill training. A circuit usually has 8 to 15 stations. You do a different exercise at each station, e.g:

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STATION 1 2 3 4 5 6 7 8

EXERCISE Step ups Sit ups Press ups Squats Pull ups Ski jumps Dorsal raises Short sprints

You normally spend a set amount of time on each activity (from 20 to 30 seconds). You can overload by increasing the time spent on each exercise, try to do more repetitions in the time limit or by doing the circuit more times.

When designing a circuit make sure that you change muscle groups between each activity to delay fatigue.

Advantages: Can be adapted to use free weights or body weight.

Can be adapted to shorter or longer bursts of work (aerobic or anaerobic).

Can be adapted to concentrate on certain muscles groups.

Can be adapted to work on skills.

BIBLIOGRAFÍA:

Casado Gracia, J. M.; Díaz del Cueto, M. ; Cobo Iglesias, R. (1999). Nuevos Fundamentos Teóricos.

Educación Física y Deportes. Segundo Ciclo de E.S.O. Editorial Pila Teleña. Madrid.

Fountain S., Goodwin L. (2002). PE to 16. Oxford. Dublín.

Brett, P. (2004). Step by step. GCSE PE. Teacher resource book.

Todo esto y mucho más en http://educacionfisicaieso.blogspot.com/

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