Mastering Endurance and Effective Warm-up Strategies for Fitness
Understanding Physical Endurance (Resistance)
Endurance (Resistance) is the physical capacity that enables us to carry out work for a long duration. This capacity is defined by several key characteristics.
Respiratory System Benefits
Gas exchange facilitates positive changes in the respiratory system:
- Increases lung capacity and renewal mechanisms.
- Improves air-oxygen uptake.
- Ensures responsible breathing muscles work optimally.
Cardiovascular System Benefits
The cardiovascular system (the network formed
Read MoreCore Physical Attributes for Peak Athletic Performance
Key Physical Attributes for Athletes
- Basic Physical Attributes:
- Stamina
- Strength
- Speed
- Flexibility
- Specific Physical Attributes:
- Coordination
- Balance
- Relaxation
Understanding Athletic Stamina
Stamina is the attribute that allows us to sustain physical exercise for a prolonged time.
Anaerobic Alactic Stamina
- It is the first energy pathway used to get energy.
- It involves activities from zero to 10 seconds, no longer.
- Intensity is between 90-100% of maximum.
- Oxygen is not present.
- Lactic acid is not produced.
- Examples:
Physical Education: Meaning, Definitions, Aims, and Objectives
Physical Education: Meaning and Core Concepts
Let’s begin by clarifying what Physical Education (PE) is not. PE does not mean punishing fitness and conditioning exercises (“No Pain, No Gain”), even when inflicted as a form of punishment (“Give twenty Pushups or twenty Dand Baithaks”). Physical Education is not merely play or recreational time when no instruction need occur, nor is it a non-intellectual activity with no claim to a place in formal education.
What Physical Education Truly Is
Physical
Read MoreMajor Human Joints: Anatomy, Function, and Injury Management
The Shoulder Joint: Anatomy and Function
The shoulder joint, also known as the glenohumeral joint, is one of the most complex and mobile joints in the human body. It allows a wide range of movements, including flexion, extension, abduction, adduction, rotation, and circumduction. However, its high mobility makes it susceptible to injuries and instability.
Anatomy of the Shoulder Joint
Bones Involved in the Shoulder
The shoulder joint is a ball-and-socket joint formed by the articulation of three main
Read MoreClinical Surface Anatomy and Spinal Orthotic Management
Anterior Trunk Surface Landmarks
Thoracic Region (Chest)
- Clavicles: Easily palpable, running horizontally at the root of the neck.
- Jugular (Suprasternal) Notch: Midline depression at the superior border of the manubrium sterni.
- Sternal Angle (Angle of Louis): At the junction of the manubrium and body of the sternum; corresponds to the 2nd costal cartilage and T4–T5 vertebrae.
- Sternum: Palpable midline bone; the body lies vertically down from the sternal angle.
- Ribs and Intercostal Spaces: Ribs 1–7
Optimizing Strength Training: Velocity, Squat Depth, and Equipment Choices
Squat Depth and Biomechanics
Deep Squats vs. Partial Squats
Deep front and back squats can allow performance-enhancing transfer effects of dynamic maximal strength to dynamic speed-strength capacity of hip and knee extensors compared with quarter squats. With increasing flexion, the wrapping effect leads to enhanced load distribution and force transfer at the knee.
The Wrapping Effect
- The quadriceps tendon contacts the femur beyond 70 degrees of knee flexion.
- This contact decreases the surface area,