Physical Fitness Essentials: Training Principles & Benefits

Posted on Sep 11, 2025 in Physical Education

Benefits of Endurance Training

  1. Heart rate increases, allowing the heart to receive and expel more blood with each beat.
  2. Heart walls become more resilient.
  3. Resting heart rate decreases, making the heart more efficient and conserving energy during physical effort.
  4. Increased capillarization.
  5. Positive impact on the respiratory system, increasing lung capacity.
  6. Activation of detoxification organs (liver, kidneys), leading to more efficient elimination of harmful substances.
  7. Strengthened muscular system.
  8. Activated metabolism.

Types of Muscular Strength

  1. Slow, Pure, or Maximum Strength: Achieved when overcoming resistance without time constraints.
  2. Quick or Fast Strength: Achieved when overcoming resistance within a specific time frame.
  3. Explosive Strength: Generated when overcoming 75% of an athlete’s maximum resistance at the highest possible speed.

Methods for Strength Training

  1. Weightlifting
  2. Plyometric Training (Multi-jumping)
  3. Isometric Training
  4. Circuit Training

Impact of Age on Strength Training

When training strength, younger individuals require more caution regarding the weight lifted. Very young athletes should avoid heavy weights, and their training should be less specific.

Three Types of Speed

  1. Pure or Gestural Speed: Any movement performed without regard to distance.
  2. Locomotor Speed: The ability to cover a distance in the shortest possible time.
  3. Reaction Speed: Determined by the time between a stimulus and an athlete’s response to it.

Speed Training System: Progressions

Progressions:

  1. Run in multiple series at an intensity of 95% to 100%.
  2. Ensure complete recovery between series.
  3. Running distances should range from 30 to 150 meters.

Factors Determining Flexibility

Flexibility is primarily determined by joint mobility and muscle elasticity.

Benefits of Flexibility

  1. Improves the ability to elongate muscles, allowing them to stretch without injury.
  2. Facilitates easier muscle relaxation.

Key Factors Influencing Flexibility

  1. Age: Flexibility generally decreases as an individual ages.
  2. Gender: Women typically exhibit greater flexibility than men.
  3. Climate: Higher temperatures can contribute to improved flexibility.
  4. Genetics: Due to inherited traits and body constitution, some individuals are naturally more flexible than others.

Eye-Foot Coordination: A Segmental Skill

Eye-foot coordination involves movements made with specific body parts, classifying it as segmental coordination.

Methods for Training Coordination

  1. Shifts: Involves general running exercises (e.g., progressive runs) and specific running exercises (e.g., jumps with leg changes).
  2. Ball Exercises: Includes activities like bouncing or throwing two or more balls simultaneously.