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Maintenance
Physical activity can be practice in various
ways either we want to keep in good shape or improve our sporting level.
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Sports of mass concern most of our population which
practices a sporting discipline during free time. This population practice sport for
pleasure and keeping physical condition. The goal, which is desired, is not the sporting
performance or improvement of a physical capacity.
What distinguishes the improvement
from maintenance
it's the frequency, the intensity, the duration of our exercises or our efforts, the times of recovery and the rest.
Our physical ability is the capacity of our body to do a type of effort given.
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 Principle physical aptitudes related to biomechanical possibilities
are : strength, power,
endurance, resistance and flexibility. There are different
aptitudes as the balance, the coordination, the speed of execution, the skills.
- the strength is often combined with another physical capacity. The
strength is the aptitude to
overcome either a strong opposition, or with a static resistance.
- the power is often
needed in practices of sports. It's the aptitude to produce an acceleration.
- the endurance is used as bases with the development of the other aptitudes. It is the aptitude required for an
effort of low intensity over a very long duration.
- the muscular, cardiovascular resistance, in general, is the aptitude required an effort of high intensity the longest
possible.
- the flexibility is very important for sports, it
reduces muscle stiffness, helps speed of
execution of a movement and coordination. It's the aptitude to do movements
freer and easier with our muscles or under efforts.
All these physical capacities can be improved and when acquired, these qualities will be preserved a long time.
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Physical
capacities dependent on energy
possibilities of muscle and its supply of energy (energy systems):
We will try to improve each one
of this energy systems according to power (best performance of this energy system) and of endurance (duration and prolongation of this energy system).
Regeneration of A.T.P. (adenosine tri-phosphate) is done differently according to whether effort is
intense or not, long or a brief moment. It's necessary that other sources of energy allow the permanent synthesis of the A.T.P. for the continuity of muscular work.
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 in minutes
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Absence or presence of oxygen
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Maximum duration of the physical efforts
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Energy system
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Nature of efforts
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Examples of sports
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Without oxygen
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10 seconds
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Anaerobic Alactic*
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Intense and short-term
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Power-lifting, jump, shot putting
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Without oxygen
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10 sec to 1 minute
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A.A. and L.A.*
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Less short term efforts
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Swimming (100 with 400m)
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With oxygen
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1 min to 2 min
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A.A.+ L.A.+OČ*
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Gymnastics, ski
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With oxygen
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2 to 9 min
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A.L. + OČ
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Oar, runing
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With oxygen
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From 3 min
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Aerobic (OČ)
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Not very intense and very long
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Ski touring, cycling
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Legend : * Anaerobic Alactic - A.A.(Immediate energy system), Anaerobic Lactic - A.L. (Short-term energy system), OČ
(aerobic, oxygen)
According to the practiced sport, the percentage related to the energy system, intervening in the supply of energy,
will not be identical. For example, a marathon runner will expend 95% of strength
thanks to the aerobic system, whereas a swimmer only 5%.
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We
propose to you to establish a personalized training workouts to allow you
to achieve your goals (toning up, maintenance, improvement, loss of
weight, muscular development and so on ... ). The routines are established
by our specialists in coaching, according to a precise questionnaire which
you will have to fill out. These detailed routines are complementary to
our files and will serve to you as " your personal guidelines ".
If you are interested, register !
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