Understanding Physical Fitness: Strength, Speed, and Endurance

Basic Physical Features

Basic physical features determine the capacity or general fitness of an individual, and training allows room for improvement.

Basic Qualities

Basic qualities are indispensable and participate in most physical activities. Within these, we find strength, speed, endurance, and flexibility.

Complementary Qualities

Complementary qualities must be present in any physical activity, but they are not as indispensable.

Derivative Qualities

Derivative qualities are produced as a result of the conjunction of various basic and complementary physical qualities. Examples include power and agility.

What is Strength?

Strength is the ability to generate muscle tension. It is the ability that is acquired the fastest but also the most easily lost.

Types of Strength

There are three types of strength:

• Maximum Strength: The greatest force that the neuromuscular system can develop through voluntary muscle contraction.
• Explosive Strength: The ability of the neuromuscular system to generate tension in the shortest possible time.
• Strength Resistance: The body's ability to resist fatigue during strength training.

Strength Training Systems

• Structural Training: Pursues a thickening of the muscles to generate a greater amount of tension. It is performed for approximately 10 series for each muscle group, with a rest of 1-3 minutes between series.
• Functional Training: Seeks to coordinate the activity within a muscle or between muscles so that muscle action is the most effective. Rest between sets should be 3-6 minutes.
• Cognitive Training: Aims to optimize global activity between muscles in a sporting gesture, creating a "smart muscle" so that athletes can find the most appropriate response to competition and training.

Resistance

Resistance is a training feature that belongs to human nature. It is determined by the cardiorespiratory system, metabolism, nervous system, organic system, coordination of movements, and physical components.

Types of Resistance

• Aerobic Resistance: The ability to resist fatigue during efforts of long duration and moderate intensity.
• Anaerobic Resistance: The ability to perform work of massive or sub-massive intensity with insufficient oxygen for a period of less than 3 minutes.

Speed

Speed is a physical quality where mass movements are performed in a short period of time.