Understanding Resistance, Oxygen Debt, and Flexibility

Resistance: The ability to sustain muscular effort for an extended period, delaying the onset of fatigue.

Oxygen Debt: The amount of oxygen that muscles should consume but haven't, directly related to the intensity and duration of exercise. Higher intensity and longer duration lead to greater oxygen consumption and debt.

Lactic Acid Concentration: Forms when there is an oxygen debt.

Ability to Absorb Oxygen: The capacity to breathe in, retain, and effectively utilize oxygen during muscular work.

Types of Resistance

1. Aerobic: Moderate intensity efforts of long duration, with a heart rate between 130 and 170 bpm. There is no significant oxygen debt.
2. Anaerobic: High-intensity efforts of short duration, with a heart rate exceeding 170 bpm, resulting in an oxygen deficit. Two types exist: alactic (minimal lactic acid production) and lactic (significant lactic acid production).

Energy Production Systems

1. ATP-PCr System (Adenosine Triphosphate - Phosphocreatine): Provides energy anaerobically and is the primary system used during explosive efforts. This system can sustain maximal effort for approximately 25 seconds.
2. Lactic Acid System: Supplies energy through the breakdown of glycogen, leading to lactic acid production.
3. Aerobic System: Provides a sustained energy supply by oxidizing and resynthesizing glycogen-lactic acid, releasing carbon dioxide, water, and energy.

Training Systems

Continuous Training

Involves sustained effort without pauses, emphasizing training volume to develop aerobic endurance.

Continuous Training (Basic): A foundational system for aerobic endurance. It involves a steady pace, moderate intensity, and a duration of 15 to 60 minutes on a flat, smooth surface.

Fartlek Training

Aims to improve aerobic and anaerobic fitness while acclimating the body to pace changes. It features variable work rates, alternating between high and moderate intensities over varying distances, with a duration of 20 to 50 minutes on undulating terrain.

Interval Training

Involves working at higher intensities with short recovery periods to enhance anaerobic endurance.

Interval Training (Standard): Alternates high-intensity work with incomplete recovery periods. The work pace is set at 60-70% of maximum effort, with total running distances around 2000 meters and series of 100-300 meter repetitions, ideally on a track.

Speed-Resistance Training

Similar to standard interval training but performed at a higher work rate.

Understanding Flexibility

Flexibility: The range of motion in a joint, influenced by joint mobility and muscle elasticity, allowing for maximum movement length.

Muscle Elasticity: The ability of a muscle to stretch and return to its original length.

Joint Mobility: The range of motion available at a joint. Joints vary in mobility, from highly mobile (shoulder) to semi-mobile (knee) to immobile (skull bones).

Working Methods for Flexibility

Dynamic Stretching

Involves performing stretching exercises beyond the normal range of motion. This elongation occurs in short bursts, alternating between stretching and shortening the muscle for a minimum of 8 to 10 repetitions. Methods include active (bouncing, releasing), passive (pressure, dragging), and mixed (active with assistance).