1-    What is strength as basic physical ability?

The strength as basic physical capacity is defined as the ability to generate intramuscular tension against a resistance, regardless of whether or not it generates movement. The most active people or those who continue to do strength training have a lower tendency to lose muscle strength.

1.1 How many types of strength are there?

• ·  Maximum strength. The maximum force is understood as the greatest force that the neuromuscular system is able to develop by means of a maximum voluntary contraction. The main objective of this training will be to increase the peak of maximum strength, muscle volume and intramuscular coordination.

Ø ladders

•   The explosive strength is a manifestation of the force that is based on generating as much force as possible in the shortest time without losing efficiency. For this reason this type of strength is predominant in most team sports and in some individual sports modalities

Ø Split Jerk

Ø Hang Snatch

•    Strength resistance is nothing more than the ability to maintain a force at a constant level during the duration of an activity or sporting gesture (Manso, 1999). Contrary to the thinking of many, the resistance force is present in an incredible variety of sports disciplines, thanks to the different degrees of specificity that can be achieved. 

Ø squats

Ø push-ups

Ø ABS

2- What is flexibility as basic physical capacity?

Flexibility in physical education can be defined as the range of motion of the joints and the ability of the joints to move freely. In addition, it also refers to the mobility of the muscles, which allows more movement around the joints.

2.1- What factors does flexibility depend on?

-Joint mobility is the second part of the warming and mobilization of all the   muscles of the body through the joints. Joint mobility is like flexibility and   involutive capacity, which we lose with age.

-Muscular elasticity: capacity for muscle enlargement and recovery of the initial position. Joint mobility: maximum degree of movement of each joint.

-The intramuscular coordination regulates the different degrees of muscular contraction thanks to a mechanism of summation of motor units. The muscle contraction can be regulated in two ways: Regulating the number of motor units in action (sum of motor units). Regulating the frequency of nerve stimulation (sum of waves).

3-What is endurance as basic physical ablility?

Resistance is one of the 4 basic physical abilities. Is the ability to maintain a physical effort for a long time.

3.1- How many types of endurance are there?

·       The aerobic endurance, also called organic, occurs when a long-term effort is made, but of moderate intensity and for which the amount of oxygen used is equal to that which is absorbed.

Ø  Jump rope (with the Velites Fire 2.0.)

Ø  Burpees (Resistance for the whole body)

Ø  Running

Ø "Lightweight Barbell Cycling"

Ø  Going by bike

Ø  Static movements

·       Anaerobic endurance occurs in efforts of greater intensity but of shorter duration. When the exercise is too intense, the amount of oxygen that the body needs to consume is greater than what it can provide, resulting in an "oxygen debt" that can be balanced once the exercise is over.

Ø Brief and intense races (sprints).

Ø box jumps                                   

Ø Bars and parallels                 

Ø squats

Ø push-ups

How can I improve my endurance?

Bike

Cycling with the elliptical bike (or with the normal and, incidentally, enjoy the outdoors) is also beneficial to improve endurance-and burn a few calories. You should spend a lot of time and, if you look strong, make high intensity intervals mixing low rhythm times with short periods (20 or 25 seconds) of high intensity. At the beginning, as in the case of the first point, you will not be able. But you must not despair. Patience. Calm.

Circuit

Another good system to improve resistance is to make exercise circuits. Although it is better that you do this when you already have a minimum base. That is, when you have done the above points for a few weeks. With the activities contained in this circuit you will work cardiovascularly and, also, you will burn fat. You can include push-ups, squats, burpees and abdominals. For example, to begin, 10 repetitions of each without rest between one and another and giving several turns to the circuit.