Anatomy of Movement: Locomotor System and Training

Human Locomotor System and Physical Training

Locomotor system: Composed of bones, joints, and muscles. It is indispensable to understand human movement and different exercises.

Articular Diversity and Bone Structure

Articular diversity: The structure that supports the body consists of 206 bones of different sizes.

• Elbow: Humerus + radius + ulna
• Knee: Tibia + femur + fibula

Bone Types

• Short bones: Cubic shape, such as vertebrae.
• Flat bones: Scapula or shoulder blade.
• Long bones: Humerus, femur.

Joints and Their Components

Joints: They are the points of union between two or more bones and allow locomotor movement.

Parts of a Joint

• Articular surfaces: Parts of bone coming into contact with another bone in the joint.
• Articular capsule: A type of bag that covers the joint and isolates it from the outside.
• Synovial fluid: Lubricates the joint and decreases the friction between articular surfaces.
• Ligaments: Fibrous cords that reinforce the capsule where intensive forces are exerted.

Understanding Physical Resistance

Resistance (Endurance): The ability to make an effort for a long time without performance diminishing.

• Alactic anaerobic resistance: Obtains energy for up to 20 seconds and recovers after about 3 minutes. It should be worked with efforts of maximum intensity.
• Lactic anaerobic resistance: Oxygen needs are greater than what we can supply through breathing, resulting in the production of lactic acid.
• Aerobic fitness: Obtains energy through the consumption of glucose and fats.

Methods of Resistance Training

Continuous Methods

• Continuous run: The most basic method for the development of aerobic resistance. It consists of running at the same pace over long distances.
• Fartlek: It consists of running continuously while varying the speed in different sections.
• Total Training: A mix of continuous running (fartlek) and more intense exercises.

Interval Methods

• Interval training: Efforts made over relatively short distances, followed by recovery times.

Speed and Its Types

Speed: Distance covered per unit of time (running).

Types of Speed

• Reaction speed: The ability to respond as quickly as possible to a stimulus.
• Displacement speed: The speed that allows you to move from one place to another.
• Gestural speed: The quality that allows you to perform a movement or gesture in the shortest time possible.

The Importance of Warm-Up

Warm-up: All exercises performed prior to practicing sports to improve performance and reduce the risk of injury.

Objectives: To activate respiratory, heart, and circulatory system functions, increase body temperature, and prepare the joints and muscles.

Types of warm-up: General and specific, active and passive, mental, eccentric, and concentric.

Organization of a Warm-Up

Lasts from 10 to 45 minutes with an intensity of 5 to 10 repetitions per exercise. It consists of:

• Generic phase: Its purpose is to increase blood flow.
• Stretching exercises: To increase the temperature of antagonist muscle masses.
• Potentiation exercises: To increase muscle tone and get the muscles used to certain movements, such as sprints.
• Specific exercises for each sport: Their purpose is coordination and the overall mastery of technique.