Ficha de estiramientos

Aquí os dejo una ficha con numerosos estiramientos que podéis incluir en los calentamientos de las sesiones de Educación Física.

Endurance in sport

There are two kinds of endurance:

Muscular

• Your muscles can continue to exert a lot of force for a long period
• The feeling of heavyness and weakness means your muscles are fatiguing
• Athletes with high muscular endurance have higher proportions of slow twitch muscle fibres
• Muscular endurance can be increased through weight trainin

Cardiovascular

• Your heart and lungs can keep your muscles supplied with Oxygen throughout exercise
• The harder your muscles work the more oxygen they need, so the heart and breathing rates rise
• The better your CV system is, the slower your heart rate is because you pump more blood with each beat
• You can improve your CV endurance through aerobic training
• The graph below will help you work out what heart rate you should train at to get the best results

The aerobic zone is where you should be working if you are looking to improve your CV endurance. You can work out your maximum predicted heart rate by taking your age away from 220 (220 - your age).

Aerobic vs Anaerobic

Respiration is the way in which energy is released from the food we eat. Respiration can be either aerobic or anaerobic:

Aerobic

• Means with Oxygen
• Your heart and lungs supply enough Oxygen to the muscles to maintain the level of exercise
• This equation explains the process of respiration:

Glucose + Oxygen = Carbon dioxide + Water + Energy

• The Carbon dioxide and water are breathed out. Water is also lost through sweat
• As long as you get enough Oxygen to the muscles, this can continue for long periods

Anaerobic

• Means without Oxygen
• Your heart and lungs do not supply enough Oxygen to the muscles to maintain exercise
• This is the equation:

Glucose = Lactic acid + Energy

• Lactic acid builds up in the muscles because there isn't enough Oxygen
• Lactic acid makes your muscles feel very tired and heavy
• Soon enough you have to slow down or stop altogether

Does Stretching/Warming Up Actually Help?

We were wathcing last week this video about warming up.

Remember, you can enable subs using the button below (it only works in YouTube site, sorry!) and also, access to the transcription from the YouTube menu. In order to read the text spoken in the video we are going to work with it.

The Warm Up

The warm up is basic in Physical Education. We do it everyday, so it is the first thing you must learn.

WHAT IS A WARM-UP?

A warm up is a series of exercises you do before physical activity, to prepare your body for it.

For example, before playing an intense sport you can run slowly to warm your muscles and your heart.
Warm ups must prepare the muscles for the activity.
There are very different warm ups, (high intensity, low intensity, for basketball, for tennis...)
So, the warm-up volleyball players do is different from the one footballers do.
Warm ups are specific to the sport or activity you practice.
 Benefits of the warm up:

If you do a good warm up, you can get:

1. Protection against injuries
2. Better performance

And also:

• You increase your body temperature.
• Your joints move more efficiently
• Oxygen in blood travels faster.
• Muscles move faster and with more strength
• Your muscles extend more and are more elastic
• You react faster

 PARTS OF A WARM-UP

1. Movements of your joints.

This is the first part, and it must have a low intensity. We move our arms in circles forwards and backwards, we draw circles with our hips...

2. A small run.

This is to warm up your heart and lungs, and also the muscles.

3. Exercises similar to the sport you are going to play and/or a game.

In this part, you warm up the muscles you use in the sport or activity.
This part must be progressive in intensity. It must start slow and increase the intensity.
It must end at a intensity similar to the sport you are going to practise.

4. Stretching of the main muscles.

This makes the muscles more flexible, prevents injuries and also helps the muscles to develop more power.

Physical Fitness

Physical fitness is the ability to do a daily physical workout without feeling too tired. For this, you need the four “S´s”:

• Strength
• Stamina
• Speed
• Suppleness

These are the components of physical fitness. In Spanish, we call them “Capacidades Físicas Básicas”.

1. Stamina:

Stamina helps your muscles to work for a long period of time.
With it, you can do exercices for a longer period of time, no matter the intensity. For example:
Cycling: In the Tour of France they ride more than 200km over a lot of days, but they also sprint!
Marathon runnners run for more than 2 hours at a very fast pace.
Swimmers in the 1500m race
Footballers need to run for 90 minutes without being tired so they can dribble and shoot.
Stamina is also called Endurance.
There are two types of Stamina or Endurance: Aerobic and Anaerobic.
During Aerobic activity, your heart and lungs give your muscles plenty of oxigen, and you can do exercise for long periods of time at a medium intensity. (marathon, cycling..)
During Anaerobic activity, your muscles don´t have enough oxygen. These exercises are shorter but have a very high intensity (100m sprint, a basketball attack). With anaerobic stamina, you can do these exercises faster and get tired later.
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.

2. 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 more easily.

Some sports in wich strength is important:

• Weightlifting: to lift as much weight as you can.
• Judo: to throw your opponent.
• Climbing: you need to move your body weight up the mountain.
• Athletics: to jump higher or longer and to throw the javelin or hammer.

There are three types of strength:

Maximum strength: to lift very high weights (aizkolaris lift very heavy stones)

Explosive strength: to do a movement as fast as we can, moving a small weight (javelin throwers, for example)

Resistance-Strength: to do exercises with medium weights for a long time (in judo, combats last 4 minutes; rowers must move the boat for a long time also)

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 keeping a good posture in daily life and sports

3. Speed:

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

Some examples of sports where speed is important:

• Fifty metres swimmers, react quickly to the horn and swim very fast.
• Handball goalkeepers react very fast to stop balls.
• Fencers must move fast to touch the opponent with their sword.
• When we talk about the speed to move from one place to another (running, biking or swimming), we call it a sprint.

Speed means reacting quickly and moving fast.

So you can find three types of speed:

• Reaction speed: moving as fast as you can after the referee blows the whistle in a 100m sprint. In team sports there is also reaction speed: chasing your opponent when he runs away from you, or reacting to a volleyball spike quicly.
• Speed of an isolated movement: e.g. a karate kick or a tennis service must be very quick.
• Speed of combined movements: any sprint in running or swimming, a dribbling in football...

Benefits of speed training:

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

4. 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.
It is important for gymnasts, for hurdle runners or tae-kwondo fighters to do kicks.
Flexibility depends on the joint range of movemnt and the stretching ability of the muscles around it.
There are two types of flexibility:
Dinamic Flexibility: you use it when you do wide, ample and relaxed movements.
Static Flexibility: you use it when you hold one position for some seconds. There is no movement.
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:

• Your range of movement in joints is bigger, so you can accelerate your arms and legs for a longer distance. Then, you can kick, throw and hit faster and stronger.
• You have less injuries.
• Your movements are not limited.
• Your muscles are more elastic and more powerful.

Importancia del calentamiento antes de la práctica deportiva

Introducción

Actualmente es reconocido unánimemente el valor que tiene el calentamiento antes de realizar cualquier actividad deportiva, independientemente de que se trate de un deporte de ocio o profesional. El calentamiento previene contra lesiones y además predispone al organismo para la práctica deportiva desde el punto de vista fisiológico y psicológico (Naranjo y Centeno, 2001).

¿Qué es el calentamiento?

Concepto: Conjunto de ejercicios preparatorios que se realiza antes de una actividad física que requiere mayor intensidad.

Podríamos definir el calentamiento como el conjunto de actividades o ejercicios primero de carácter general y luego especifico, que se realizan antes de la actividad física en la que la exigencia del esfuerzo es superior a la normal, con el fin de poner en marcha todos los órganos del sujeto y disponerle para un máximo rendimiento (Álvarez del Villar, 1992).

Hernández (1996), define el calentamiento como la movilización suave y progresiva de todos los músculos y articulaciones para poder posteriormente realizar esfuerzos intensos sin sufrir ninguna lesión y obteniendo el máximo rendimiento.

Objetivos

De estas definiciones se deducen los siguientes objetivos del calentamiento (Fernández García, 2001):

• Preparar al organismo para efectuar una actividad más intensa (el organismo se adapta al esfuerzo de forma progresiva) y psicológicamente.
• Facilitar una estimulación del sistema nervioso y la activación de las funciones vegetativas (cardio-respiratorias).
• Evitar o reducir las posibilidades de lesiones musculares o articulares debido al incremento de la temperatura corporal.

Ubicación y fases del calentamiento

    Pellicer (1999), nos comenta que la sesión de trabajo tiene tres partes:

• Parte preparatoria de, aquí es donde se encuentra ubicado el calentamiento; tiene a su vez dos partes:
• Organización de lo que vamos a hacer a lo largo de la sesión.
• Introducción o calentamiento.
• Parte principal.
• Parte final o vuelta a la calma.

Centrándonos ahora en las fases del calentamiento, comentar que se pueden distinguir tres fases indistintamente de cómo se ordenen (Padial, 2003):

• Esfuerzo preliminar o estiramientos: Incremento De la temperatura corporal y muscular, evitando desgarros por la excesiva viscosidad intramuscular y por la falta de coordinación. Se utilizan los estiramientos, empleando movimientos activos libres sin rebotes (10-30 segundos). La duración de esta fase es de 5-10 minutos.
• De calentamiento general o activación vegetativa: el fin es incrementar la temperatura muscular, la amplitud en los movimientos y el incremento en a actividad de los diferentes sistemas, esta destinada a la preparación general del organismo. Afecta a todo el organismo, actuando sobre los grandes grupos musculares a través de ejercicios dinámicos de piernas, brazos, tronco, así como por medio de trabajos globales como son las carreras suaves, desplazamientos, saltos, etc. Este calentamiento debe preceder al calentamiento específico. La duración es de 5- 10 minutos.
• Calentamiento específico o actividad formal: el fin es mejorar la prestación del gesto deportivo. Debe durar de 5-10 minutos y utilizaremos el gesto de competición o lo que vayamos a hacer en la parte principal aumentando progresivamente la intensidad.

Tipos de calentamiento

• Calentamiento general: Se efectúa por medio de ejercicios que actúan sobre grande grupos musculares. En este sentido, Rueda (1997), el calentamiento generales aquel destinado a prepararnos para cualquier tipo de actividad, y por tanto para ninguna en concreto.
• Calentamiento específico: En su ejecución habremos de tener en cuenta que es lo que se va a realizar en la parte principal de la sesión (Rueda, 1997).
• Calentamiento lúdico: Realizado mediante formas jugadas. Los juegos del calentamiento presentan un beneficio añadido como es la unión y motivación del grupo.

Pautas a tener en cuenta para la ejecución del calentamiento

Todo calentamiento, debe de cumplir unas pautas generales de ejecución para que resulte eficiente, según Leyva y Castro (2001) nos indican las siguientes:

• Ser progresivo: de menor a mayor intensidad y dificultad.
• Ser aeróbico: para que no se produzca concentración de lactato.
• Contener ejercicios de elasticidad y de amplitud de movimiento.
• La frecuencia cardiaca final debe oscilar sobre 120 pulsaciones por minuto.
• En ningún momento debe aparecer la fatiga. Evitar repeticiones excesivas de un mismo ejercicio par evitar el agotamiento de los músculos que actúan en el mismo.

Bibliografía

• Álvarez del VILLAR, C. (1992). La preparación física del fútbol basada en el atletismo. Ed. Gymnos. Madrid.
• Freiwald, J. (1995). El calentamiento en el deporte. Hispano Europea. Barcelona.
• Leyva, C. y Castro, R. (2001). El calentamiento para la actividad físico deportiva. EFDeportes.com, Revista digital. Nº 36.
• Naranjo, J y Centeno, R. (2001). Bases fisiológicas del entrenamiento deportivo. Sevilla. Wanceulen.
• Rueda, A. y Cols. (1997). La condición física en la educación secundaria obligatoria. Inde. Barcelona.
• Ureña, F. y Cols. (2001). La educación física en secundaria. Fundamentación teórica. Inde. Barcelona.

Referencias

Importancia del calentamiento antes de la práctica deportiva

María del Mar Serrano Ramos
Diplomada en Educación Física.
Licenciada en Ciencias de la Actividad Física y del Deporte
Entrenadora Superior de Natación por la Real Federación Española de Natación

Juan Manuel Valverde Bolívar
Diplomado en Educación Física
Licenciado en Ciencias de la Actividad Física y del Deporte

Manuela Esteban Granados
Diplomada en Educación Física
Universidad de Granada