Physical Fitness: Strength, Stamina, Speed & Flexibility

Physical Fitness Fundamentals

Physical fitness enables daily physical activity without excessive fatigue. It comprises four key components, often called the four "S's": Strength, Stamina (or endurance), Speed, and Suppleness (or flexibility). In Spanish, these are known as "Capacidades Físicas Básicas".

1. Endurance or Stamina

Endurance is the ability to exercise continuously for extended periods without tiring. It's crucial for health, quality of life, and many sports, such as marathons. Regular stamina training benefits the cardiovascular system.

There are two main types of stamina based on energy usage:

• Aerobic Stamina: Enables low-intensity activities over long periods, with sufficient oxygen supply to muscles.
• Anaerobic Stamina: Enables high-intensity activities over short periods, with limited oxygen supply, leading to exhaustion. There are two subtypes:
  • Anaerobic Alactic Endurance: Uses ATP reserves in muscles for 3-10 seconds of maximum intensity activity.
  • Anaerobic Lactic Endurance: Uses chemical reactions to produce ATP after initial reserves are depleted, producing lactic acid, which causes fatigue.

2. Strength

Strength is the ability to use muscles against resistance (force or weight). Effective strength training involves self-weight exercises like abdominals, push-ups, or squats. Crucially, prioritize proper technique to prevent injuries.

3. Flexibility or Suppleness

Flexibility is the ability to move body parts through a wide range of motion. It decreases with age, so regular stretching is important to maintain it. Stretching should not cause pain, only muscular tension. Proper technique is essential, avoiding excessive back bending, for example. Stretching aids muscle recovery after high-intensity activity by improving blood flow, removing waste, and delivering nutrients.

4. Speed

Speed is the ability to perform movements in a short time. Examples include:

• Fifty-meter swimmers reacting quickly to the starting horn and swimming rapidly.
• Handball goalkeepers reacting swiftly to block shots.