JESÚS GÓMEZ PORTFOLIO: November 2018

1. What is FNP ? Explain all its phases and give an example for the quadriceps and another for hamstrings

FNP is an advanced form of flexibility training that involves a stretch and a contraction of the muscle group. It consist on four phases:

· Passive stretching: exercise in which a partner helps you to do the stretch, this phase should be 20 seconds long

· Isometric contraction : You have to contract the muscle for 6 to 8 seconds and the partner must block the movement.

· Rest: You have to rest for 3 to 5 seconds

· Passive stretching: You have to repeat the first exercise for 20 seconds and you will see how your range of movement has increase.

Some muscles to train FNP are hamstrings and quadriceps:

Hamstrings:

Ø Seat down at the floor with your feet touching a wall

Ø With legs in a straight position try to touch your feet with both arms

Ø A partner will push your back during 20 seconds, then you will have to contract isometrically during another 8 seconds.

Ø Relax

Ø Execute the for another 20 seconds

Quadriceps :

Ø Standing up lift the knee and push the leg at the hip.

Ø Hold that position during 20 seconds, then contract isometrically during another 8 seconds.

Ø Relax

Ø Execute the for another 20 seconds

Ø Repeat with opposite leg.

2. Explain the General Syndrome of adaptation and all its phases. Give an example

General Syndrome of adaptation is the three-stage process that describes the physiological changes the body goes through when under stress. Hans Selye, a doctor made the theory of general syndrome of adaptation, during an experiment with lab rats. He concluded that the general syndrome of adaptation had three stages: Alarm reaction stage ,resistance stage and exhaustion stage.

Alarm reaction stage: Refers to the initial symptoms the body experiences under stress. This natural reaction prepares you to protect yourself in dangerous situations. Your heart rate increases, you produce cortisol, and you receive adrenaline, which increases energy. This response occurs in the alarm reaction stage.

Resistance stage: After the alarm reaction stage, the body begins to normalize. It reduces the cortisol, and your heart rate decreases. Although your body is recovering, it remains on alert. Some stressful situations continue for extended periods of time. If you don’t resolve the stress and your body remains on alert, it adapts and learns how to live with stress. If you continue in this stage your body continues to secrete the stress hormone, heart rate remains elevated and you think you manage stress well. If this stage continuous you can fall on the exhaustion stage

Exhaustion stage: This stage is the result of prolonged stress. Being with stress for long periods can drain your physical, emotional, and mental force.

General Syndrome of adaptation can occur with any type of stress. Stressful events can include a job loss, medical or financial problems or traumas

3.Explain the Threshold Law by Arnold Schult. Illustrate with an example

Threshold Law by Arnold Schult is based on the existence of a limit that it is necessary to cross in order to produce some modification, improvement or adaptation in the organism without producing unnecessary effort or tiredness

This limit depends on the physical condition of each one.

This law must be continuous for adaptation and improvement in the body.

Red and purple colour are too far of the Threshold, that means, that there isn´t any training and there are not any improvements

Blue colour is near to the Threshold that means that there is some training and some improvements

Yellow colour exceeds the Threshold, that means that
we don´t get any improvements but we are tired

4.What is the training load and what are its components?.Explain them and give an example of each compenente.

Training load refers to the work or stimulus that produces a training session and generates an adaptation process.

a training session can be of high load, medium load and low load. To know that there are 5 compenentes :Intensity, volume, density, duration and frecuence

Intensity: It refers to the level of effort, it also marks the demand of work. Intensity is divided in percentages :

30-50%= Weak

50-70% = Light

70-80%= Medium

80-90%= Strong

90-100%= Maximus
(Example : 22 minutes running at a medium intensity)

Volume : Amount of work done. More volume means less intensity ( Example: jump 10 times )

Density: Relationship between activity and rest. Example : Practising speed till I have 120-140 bpm and then rest till I recover)

Duration : Time of application of a stimulus .If the duration isn´t enough you will not be able to cross the threshold. (Example : Practising speed during 15 seconds)

Frecuence: Number of stimuls applied. (Example: 2 times per week practising speed )

5. Explain the principles of training according to the classification of Oliver(1985) and Zintl (1991)

The principles of training are defined as general rules applicable in the training of any sport discipline.

They are aspects that occur by applying physical stress to the body. This may be aimed at improving performance in some sport.

Some authors who have written about these principles are Oliver and Zintl.

Classification of principles of training according to Oliver

Principles related to the stimulation of physical conditioning.:
Principles related to the systems to which said stimulus is directed.
Principles related to the response to stimulus.

Classification of principles of training according to Zintl

Those who initiate the adaptation :

Principles of effective charge stimulation
Principles of progression: The organism tends to adapt to the stimuli that it is receiving, so it is It is necessary to increase the difficulty or intensity of the stimuli in order to improve the level of development
Principles of variaty: The organism comes a time when it accommodates the physical work that we are performing and there is a reduction in the trainability that produce this type of exercises. Because of that, this principle say us that we must change our exercises

Those that guarantee adaptation:

Principles of optimal relationship between load and recovery
Principles of repetition and continuity: When the effort is repeated without the athlete having rested from the previous one, the functional level goes down. The resistance phase of the general adaptation syndrome has not could be fulfilled
Principles of periodization: Refers to a continuos exercise routine changing a little bit the exercises done before

Those who exercise specific control of adaptation:

Principles of individualization and adaptation to age: Each person is completely different so the training session must be adapted to each one
Principles of progressive specialization
Principles of alternating