Fisika Training: Strength, Endurance and Flexibility Principles

Fisika Training Principles

The ability to perform daily tasks and to carry out physical activity efficiently depends on a solid base of physical conditioning, which minimizes energy cost and wear on the body.

Capacity Building

Building capacity for physical tasks requires a preparation process that improves basic physical qualities and adapts the body to the specific demands of each activity. These adaptations allow the body to maintain balance before the demands placed on it.

Training Principles

• Continuity: training must be carried out in a continuous and consistent manner to maintain a correct balance between activity and rest.
• Multilaterality: training should include all aspects needed to prepare the athlete for the work they will perform.
• Specificity: training must be directed toward the specific objectives and characteristics of the activity in question.
• Individualization: each person responds differently, so training must be adapted to each individual's characteristics.
• Progression: training loads should increase gradually as the body adapts, producing ongoing improvements.
• Overload: greater demands must be applied progressively so the body produces adaptations.

Training Variables

• Volume: the total amount of work performed during a session or period, measured in time or repetitions.
• Intensity: the qualitative aspect of training, related to the energy or effort applied in a given moment.
• Recovery: complete recovery allows full effort, while incomplete rest means work begins before the body has recovered.
• Load: all exercises should aim to alter the body's homeostatic balance in order to achieve new physiological states.

Initial Evaluation

General information about the physical condition of the individual should be gathered through an initial diagnostic, identifying weaknesses and the factors that influence performance. Evaluation includes information on the systems involved, training methods, motivation, tests, equipment and protocols.

Energy Metabolism

Aerobic metabolism produces ATP in the presence of oxygen, while anaerobic metabolism produces ATP in its absence. Endurance is the capacity to sustain work for as long as possible, and it depends on the balance between energy assimilation and oxygen consumption.

The oxygen deficit is the difference between the oxygen needed to sustain a given effort and the oxygen actually consumed. The oxygen debt is the excess oxygen consumed during recovery to offset that deficit.

Factors Influencing Endurance

Endurance is influenced by genetics, age and sex. Specific training forms the basis for developing endurance, and altitude training can also improve capacity.

Flexibility

Flexibility enables movement through the widest possible range of a joint in a given position. Its anatomical components include extensibility, elasticity and mobility.

Factors influencing flexibility are intrinsic (genetics, age, sex) and extrinsic (temperature, time of day, sedentary lifestyle, culture and training).

Strength

Strength is the capacity to overcome or resist external resistance. Muscular contraction can be static, where the muscle does not change length, or dynamic, where the contraction produces a change in length.

Strength training produces changes in the type of force developed, including maximum strength, strength endurance, explosive strength and speed strength.