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Physical abilities


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Unidad didáctica 2 de las clases de EF de 1º ESO. Las capacidades físicas básicas en inglés
Physical Education classes. First grade of ESO. Didactic Unit 2. The physical abilities.

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Physical abilities

  2. 2. Aerobic Endurance It is the body´s ability to maintain as long as possible an action without fatigue. It is the ability of the cardio-respiratory system to supply nutrients and oxygen to the muscles during the physical activity. You need to exercise at a low intensity, between 70% and 80% of you maximum heart rate.
  3. 3. HOW CAN WE CALCULATE IT?  FCmax: Maximum theoretical heart rate is estimated by the formula:  FCmax = 220 – age (male)  FCmax = 226 – age (female)  FCr: Your Resting heart rate is your heart rate when you wake up in the morning and you are still lying on the bed.  You can define your training zones for a session based on heart rate using a formula: FCentrenamiento = (Fcmax – FCr) x % + FCr
  4. 4. TRAINING ZONES  60% - 70% = RECOVERY TRAINING  70% - 80% = AEROBIC ENDURANCE TRAINING  80% - 90% = ANAEROBIC ENDURANCE TRAINING (speed, strength)  90% - 100% = DANGER ZONE  Example: 70%  FCe = (190 – 65) x 0,7 + 65 = 152,5 beats per minute
  5. 5. ANAEROBIC ENDURANCE  It is the body´s ability to make an effort without oxygen in their muscles.  You do exercise at a high intensity between 70% and 80% of you maximum heart rate, and you can´t maintain it so much time, because the body gets tired soon.  The speed and the muscular strength are examples of anaerobic endurance.
  6. 6. Speed  It is the body´s ability to cover a distance in less time.  The speed is the distance divided by the time (Physics).  Speed is measured in metres per second (m/s)
  7. 7. Strength  It is the body´s ability to lift or move a load.  It is the ability of the muscular system to work efficiently. A muscle can continue contracting a lot of time.
  8. 8. Flexibility  It is the range of motion in all joints.  The ability to move a joint through its complete range of movement.  We need a good range of elongation in the muscles.