Understanding Physical Endurance, Strength, and Speed

Item 3: Resistance

Resistance is the ability that allows us to maintain physical effort for a prolonged duration and recover more quickly afterward.

In the Muscular System:

• Type of muscle fiber
• Energy deposits to obtain ATP
• Ability to remove lactic acid that accumulates after anaerobic work, preventing fatigue

In the Nervous System:

• Coordination of different muscles to execute movement

In the Circulatory System:

• Quantity of blood flow
• Capacity of the body to transport oxygen and energetic substances

In the Respiratory System:

• Ability to deliver oxygen to the body
• Oxygen exchange in the alveoli of the lungs and muscle cells

Classification:

Based on energy pathways that provide energy to the muscles, and characteristics of volume and intensity.

Anaerobic Endurance

Anaerobic Alactic Endurance:

• Volume: Max 10 seconds
• Intensity: Between 90% and 100% of maximum
• Does not use lactic acid
• Uses the first energy pathway (e.g., 10m sprint)

Anaerobic Lactic Endurance:

• Volume: Between 10 seconds and 2 minutes
• Intensity: Between 80% and 90% of maximum
• Occurs with lactic acid production
• Uses the second energy pathway (e.g., 110m hurdles)

Aerobic Endurance

Aerobic Power:

• Volume: Between 2 and 10 minutes
• Intensity: Between 60% and 80% of maximum
• Example: The 1500m in athletics

Aerobic Capacity:

• Volume: Between 10 minutes and 2 hours
• Intensity: Between 40% and 60% of maximum
• Example: The marathon

Endurance:

• Volume: 10 to 20 minutes and sometimes longer
• Intensity: Very mild, between 30% and 50% of maximum
• Example: A mountain excursion

Strength:

The ability of our body to overcome or oppose a resistance using tension in the muscles through contraction of muscle fibers.

In the Muscular System:

• Types of muscle fibers: fast or slow
• Thickness and length of muscle fibers
• Volume of fibers (muscle hypertrophy)
• Type of muscle contraction: concentric, isometric, and isotonic

In the Nervous System:

• Coordination of different muscles that make the movement: agonists, antagonists, and fixators

Other Factors:

• Muscle temperature (can increase with a good warm-up)
• Training state or motivation for finalizing the act
• Sex

Classification:

Force = Mass x Acceleration

Maximum Strength:

The capacity to create maximum tension with muscle contraction.

• Mass or Load: Maximum
• Acceleration: Minimal or none
• Example: A weightlifter in a competition

Explosive Strength:

The ability to overcome loads at maximum speed of movement.

• Mass or Load: Small to medium
• Acceleration: Maximum
• Example: An athlete executing a long jump

Strength-Endurance:

Ability to perform a strength activity for a prolonged duration and resist fatigue.

• Weight or Load: Medium
• Acceleration: Medium
• Example: Kayak rowing competition

Speed:

To perform one or more movements quickly.