This document discusses different types of physical capacities including endurance, flexibility, strength, and speed. It provides definitions and examples for each type. For strength and speed specifically, it outlines different training methods, how to organize workouts, and factors that influence gains. Strength training can improve muscle size, blood flow, and energy stores while speed training enhances coordination, power, and movement technique. Overall, the document provides an overview of physical fitness components and strength and speed training principles.

1. PHYSICAL EDUCATION DEPARTMENT
I.E.S. PEÑALBA

2. CONTENTS REVIEW PHYSICAL CAPACITIES
Physical Capacity Concept Types Training Methods
ENDURANCE:
Endurance allows us to work
for a long period of time, bearing
the tiredness. Ex. Cycling, long
distance races …
-Aerobic Endurance: it
allows us to work for a long
period of time and low or medium
level of intensity. We breathe
oxygen enough to make that
activity. Pulse rate: 130-160 beats
per minute (b.p.m.)
-Anaerobic Endurance:
it allows us to work as much time
as it is possible in a high level of
intensity activity. The oxygen we
breathe is not enough so we get
tired very soon (not more than 3
minutes). Pulse rate: more than
180 b.p.m.
• Continuous:
o Uniform Rhythm:
 Continue running
o Changeable Rhythm:
 Cross-walk:
 Total training:
• Divided:
o Interval training.
o Repetitions method.
FLEXIBILITY: Flexibility allows us to move our
muscles and joints with
amplitude.
-Dynamic: in movement
-Static: without movement
• Actives method:
o Dynamic:
o Static:
• Passive method:
o Dynamic:
o Static:
STRENGTH: Strength allows us to beat or to
be against a resistance using our
muscles. Ex: weight lifting, javelin
throwing …
− Endurance strength or
muscular endurance.
− Explosive strength or
power.
− Maximum strength.
• Gymnastic exercises
with our own body weight
• Exercises with partners:
• Exercises with materials:
SPEED:
Speed enables us to do any
movement (running, jumping,
throwing etc) as faster as
possible. Example: 100mt race, a
handball counterattack
- Reaction speed
- Gestural speed
- Displacement speed

3. STRENGTH

4. STRENGTH TRAINING METHODS
BODYWEIGHT
It consist on perform strength exercises using the wight of your
own body as a resistance to beat.
It is the most basic way of training.
(Sit ups, push ups, multijumps…)

5. OVERWEIGHT
We perform exercice using external
loads/weights as a resistance to beat.
Weight lifting, medicine ball, elastic band, …

6. Strength training methods depending on the type of strength:
TYPE OF
STRENGTH
Nº
EXERCISES
VOLUME INTENSITY SPEED
ENDURANCE
STRENGTH
12 4 s x 20
rep
50% Medium
EXPLOSIVE
STRENGTH
6 4s x 6 rep 60% Maximum
MAXIMUM
STRENGTH
10 3s x 12
rep
80% Low

7. STRENGTH TRAINING ORGANIZATION
First of all we must have clear the type of strength that we want
to work. Afterwards we have to choose how to organize the workout:
Sets by repetitions: we perform completly the first excercise, every
sets and repetitions and then we perform next exercise.
Circuit Training: we perform the first set of each exercise and then
we start again for the first exercise,

8. STRENGTH CONDITIONING FACTORS
The volume of the muscle: the more volume the more strenght.
The length of the muscle: the longer muscle the more strength.
The type of muscle fibers:
 Red fibers: slow and endurance fibers.
 White fibers: fast and strong fibers. Coordinación intermuscular
Sex: men have higher level of strength than women.
Age: as you grow up you become stronger until 40 years old.
The temperature of the muscle: the more heat is the muscle the more
strength.
Fatigue or tiredness: if you are tired tour strength level dicrease.

9. Strength training adaptations
Hypertrophy: the thickness of the muscle fibers increases. The
muscle becomes bigger.
The amount of blood that arrives to the muscle increase.
The energy reservoir of the muscle increse (glucose and ATP)
Intermuscular coórdination improves.
We loose faty tissue.

10. SPEED

11. SPEED TRAINING METHODS
TYPE OF SPEED HOW TO TRAIN IT…
REACTION SPEED To repeat and to learn the answer to a stimulus.
GESTURAL SPEED To improve explosive strength and repeat the
movement.
DISPLACEMENT
SPEED
To improve maximum strength, explosive
strength and anaerobic endurance.

12. Conditioning factors
The speed of the ttansmission of the nervous impulse.
The type of muscle fiber.
Red fibers are slow contraction fibers.
White fibers are fast contaction fibers. La fuerza de los
músculos.
The technique level.

13. Speed training adaptations:
The co-ordination of movements improve.
Strength and power improve.
The technique of movements improve.
The effectiveness of the movements improve so i will
be a better athlete.