1.
PHYSICAL ABILITIES
PHYSICAL
ABILITIES
ENDURANCE
AEROBIC ANAEROBIC
SPEED FLEXIBILITY STRENGHT

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.
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.
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.
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.
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.
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.
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.