FNP (PNF in English) means PROPIOCEPTIVE NEUROMUSCULAR FACILITATION and it is a stretching technique used to improve muscles elasticity and has been shown to have a positive effect on active and passive ranges of motions.
4 Phases are mainly differentiated:
A first passive stretching during 20 seconds
Followed by an isometric contraction of 8 seconds
A rest of approximately 5 seconds
And ending with a new passive stretching for 20 seconds
EXAMPLES:
Hamstrings: FNP of hamstrings consists of sitting on the floor and trying to touch your feet at the same time your partner is pushing you.
Quadriceps: FNP of quadriceps consists on lying down on the floor while our partner pushes our back with his arm and takes our leg to our waist
EXPLAIN THE GENERAL SYNDROME OF ADAPTATION AND ALL ITS PHASES. GIVE AN EXAMPLE
The General Syndrome of Adaptation (GAS) is a three stages procces that describes the physiological changes the body goes through when is under stress.
The three stages in which it is divided are:
1. Alarm reaction Stage: The Alarm Reaction Stage refers to the initial symptoms the body experiences when is under stress. This natural reaction prepares you to either flee or protect yourself in dangerous situations
2. Resistance stage: After the initial shock of a stressful event, the body begins to repair itself. It releases a lower amount of cortisol, and your heart rate and blood pressure begin to normalize.
3.Exhaustion: This stage is the result of prolonged or chronic stress. Struggling with stress for long periods can drain your physical, emotional and mental resources to the point where your body no longer has strenght to fight stress.EXAMPLE:
- Failing an important exam
-Losing a close familiar
-Feeling lonely
EXPLAIN THE THRESHOLD LAW BY ARNOLD SCHULT. ILLUSTRATE WITH AN EXAMPLE.
This theory starts from the existence of a minimum threshold or stimulus necessary for somebody to produce, improve or adapt in the organism
It is a very personal issue. There is also a maximum tolerance or point from which only the fatigue and overtraining. According to this law,adaptation occurs as a result of physical efforts proposed in a consistent and appropiate manner so that the organism assimilates them progressively.
1 In the first case is very far from the threshold so neither the training is given nor improvements
2 In the second case at best if you could give the training if the job was repeated several times, but what would be achieved more that nothing would be fatigue and decreased performance.
3. The third case would be the ideal, in the musce, technical, organic, improvements are achieved
4 In the fourth case is not achieved any improvement and leads overtraining and fatigue.
EXAMPLE:
WHAT IS THE TRAINING LOAD AND WHAT ARE ITS COMPONENTS? EXPLAIN THEM AND GIVE AN EXAMPLE OF EACH ONE
In sports training load is a central phase through which performance of a sportsman is improved.
Every sports training consists of physical exercises which cause fatigue. Fatigue is directly a product of training load which helps in the process of adaptation.
Therefore training load and fatigue are important for any kind of sportsman performance.
COMPONENTS:
Volume: Training volume is the amount of work done.
EXAMPLE: If I go to the gym for 1 hour, the volume 1 hour
Intensity: Training intensity is how hard you train.
EXAMPLE: If I do a Farleck the Intensity is the type of Farleck (Low, Medium, High)
Frequency: Training frequency is how often you perform certain move, practice certain exercise or train certain muscle.
EXAMPLE: If I go running 2 times per week the frequency is 2 times per week
Density: Training density is the relation between work and each pause.
EXAMPLE: Reduce fatigue having breaks.
Duration: Is the repetitivity of the stimulus
EXAMPLE: If I do 20 push-ups the duration is 20.
EXPLAIN THE PRINCIPLES OF TRAINING ACCORDING TO THE CLASSIFICATION OF OLIVER (1985) AND ZINTL (1991)
Oliver establishes the following categories to classify the different principles:
-Principles related to the stimulation of physical conditioning:
- Variety
- Continuity
-Principles related to he systems to which the stimulus is directed.
- Specificity
- Multilaterality
- Specialization
-Principles related to the response to the stimulus.
- Individualization
Zintl classifies his proposed principes in three groups:
-Those who initiate the adaptation
- Effective stimulation of the load
- Progressive increase of the load
- Variety of the load
-Those that guarantee adaptation
- Optimum relationship between load and recovery
- Repetition and continuity
- Periodization
-Those who exercise specific control of adaptation.
- Indivualization
- Progressive specialization
- Alternation
