38118633
Description
Mind Map by Natalia Nieva, updated more than 1 year ago
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Created by Natalia Nieva
about 2 years ago
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STAMINA; ENDURANCE NATALIA
NIEVA 3ºD
- HOW TU
CONTROLL
THE
INTENSITY OF
THE EXERCISE
- consider your heart rate
(HR). It's how many times
your heart beats per minute
- maximun heart rate
(MHR)=220-your age
- target heart rate zone(the
area between the
minimun and the
maximun HR for a helthy
erxercise) is between the
55% and the 88% of your
MHR (MHR X 55:100 and
MHR X 88:100)
- maximun heart rate
(MHR)=220-your age
- consider your heart rate
(HR). It's how many times
your heart beats per minute
- TYPES OF EDURNANCE
- Depending of the
intensity of the efort
- aerobic
edurnance
- ability to
do large
but not
intense
activity
- ex: jogging,
walking,
cycling,
etc...
- HR between 140
and 160 bpm
- continous and
interval running
- HOW TO IMPROVE IT
- Can be inproved
with a variety of
physical activities
- jogging, running,
swimming, etc...
- jogging, running,
swimming, etc...
- 3 systems
- continous
- continous running
- easier system to improve edurnance; run for a
long time without stopping. Taking into account:
- moderate intensity
(140-160bpm)
- uniform
rhythm
- track soft
and flat
- principally
improves
aerobic
edurnance
- moderate intensity
(140-160bpm)
- easier system to improve edurnance; run for a
long time without stopping. Taking into account:
- fartlek(nordic in origin)
- running in a continous way but varying the
rhythm of the race. Taking into account:
- race speed
changes
- track should
be varied
- between
140-160bpm
- improves
aerobic
and
anaerobic
edurnance
- race speed
changes
- running in a continous way but varying the
rhythm of the race. Taking into account:
- total training
- combine different sources to make
aerobic and anaerobic edurnance bigger.
- include
running at
different
intensities
- running,
climbing,
jumping,
etc...
- running,
climbing,
jumping,
etc...
- NO rest
- reaching 160bpm not
fall below 120bpm
- include
running at
different
intensities
- combine different sources to make
aerobic and anaerobic edurnance bigger.
- continous running
- interval
- allow to
increase the
intensity of the
exercise
dividing the
work into
phases,
interrupted by
breaks to rest
- 2 methods
- interval
- exercise with intervals
- running a number
of race series
(between 5 and 20)
- distances for 100
to 400 metres
- inetnsity closer
to 180/190bpm
- recovering the necessary time for
the HR to decrease to 120/130bpm
- running a number
of race series
(between 5 and 20)
- exercise with intervals
- repetitions
- divided into
small parts,but
with full
recovery
periodsso the
next repetition is
begun in top
condition
- divided into
small parts,but
with full
recovery
periodsso the
next repetition is
begun in top
condition
- interval
- allow to
increase the
intensity of the
exercise
dividing the
work into
phases,
interrupted by
breaks to rest
- conbined
- circuits that allow the
sportperson to train
his stamina in small
spaces where
equipment is
limitated they have
the following
features:
- resting from 3' to 5'for the next circuits
- between 8 and 12 statins
- alternating different parts of the body
- 30'' to 1' per station
- recovery while you
pass to another
station (few time)
- from 1 to 3 times each circuit
- resting from 3' to 5'for the next circuits
- circuits that allow the
sportperson to train
his stamina in small
spaces where
equipment is
limitated they have
the following
features:
- continous
- Can be inproved
with a variety of
physical activities
- ability to
do large
but not
intense
activity
- anaerobic
edurnance
- ability to
do short
but
intense
activity
- HR about 180 bpm
- ex: short
distance swimins
or runnings, etc...
- HR about 180 bpm
- 2 types
- non-latic
- short lenght of
exercise (max. 15
secs) at high
intensity
- ex: 80 metres race
- short lenght of
exercise (max. 15
secs) at high
intensity
- latic
- lenght of exercise
about 20 or 30 secs
at high intensity but
not for a long time
- ex: 400 metres race
- lenght of exercise
about 20 or 30 secs
at high intensity but
not for a long time
- non-latic
- ability to
do short
but
intense
activity
- aerobic
edurnance
- Depending of the
intensity of the efort
- THE EFFECTS OF
EDURNANCE
TRAINING
- Increase the
heart size
- reduced
HR at rest
- iprove
respiratory
system
- increase
blood
circulation
and
capilarization
- lost of body fact
- improved health
- Increase the
heart size
- DEFINITION
- Physical and
psychological
ability to resist
fatigue
- Physical and
psychological
ability to resist
fatigue
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