Neuromuscular Conditioning

Neuromuscular conditioning refers to the series of medium-intensity exercises.

that are carried out before a training session, a class, or a sports competition, in order to
to completely prepare the body for a subsequent activity of greater effort. Its
The fundamental objective is to help prevent injuries and prepare the individual.
physiologically for the start of higher intensity activities, it is a warm-up that
it should be done smoothly and gradually.

Neuromuscular Conditioning can be general or

specific. General Conditioning when the
exercises are aimed at all parts of the body with
equal intensity and in order to prepare the body for
in its entirety through simple activities, by
example: the trot.

Specific conditioning refers to the

exercises or movements aimed at the
different body segments, with the aim of
prepare them for the subsequent work, for example:
wrist rotations. These exercises can be performed
in two ways:

In ascending order: In descending order:

Doll Ankle

2. Elbows Knee

3. Neck 3. Hip
4. Shoulders Trunk
 Trunk Shoulders
6. Hip 6. Neck

Knee 7. Elbows
8. Ankle Doll

It is recommended that...

The exercises or movements performed during conditioning do not require strength or a

high level of energy consumption.

The individual first prepares or conditions themselves in a general sense and they do this through a
gentle trot, with a duration of five (5) to eight (8) minutes.

Subsequently, specific conditioning is carried out, which must be executed.

systematically, that is to say, carrying out an execution order in ascending or descending order.

It is suggested to carry out short but intense conditioning in warm climates.

intensity. In contrast, in cold areas the conditioning must be prolonged, with activities
medium intensity physics and gradually increase until achieving the desired effect.

The following is a model of neuromuscular conditioning.

1. General Conditioning: Light jogging for 5 to 8 minutes at a steady pace.

2. Specific Conditioning:

1. Perform 20 stationary bounces with your legs

together.

1.

[Link] 20 bounces by joining and separating arms.

simultaneously legs.

2.
[Link] 20 bounces alternating legs forward and
back.

3.

[Link] Rotation: perform 10 internal rotations

10 external rotations for each ankle, with support on
the tip of the toe.

4.

[Link] 10 push-ups and knee extensions.

5.

6. To the depths: execute to the depths on the right and left,

maintaining the position in each of the legs
for 20 to 30 seconds. Do 10 on each side.

6.

7. Fence pass: execute this exercise while maintaining the

hold the position for 20 to 30 seconds, (count to 30),
return to the starting position and start the same with the other one
bent leg.
7.

8. Deep trunk flexion: maintain the position

count from 1 to 30 for 20 to 30 seconds; go back to the
initial position and do the same with the other leg
extended.
8.
[Link] 10 swings for each leg.

9.

10. Perform 10 jumps in a face support.

10.

11. Perform 10 trunk rotations on each side.

11.

[Link] 10 side trunk bends for each

side.

12.

13. Perform 10 deep trunk bends.

13.

14. Execute 10 sit-ups.

 14.

[Link] 10 simultaneous arm rotations toward

forward and then 10 backward.

15.

16. Perform 10 wrist rotations to both sides.

16.

[Link] 10 neck flexions and extensions.

Perform 10 neck rotations.

17.
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Physical Education
Curriculum vitae
Physical Conditioning
Anatomy
System Physical conditioning is the development of the sum of basic physical qualities,
Circulatory like:
The blood Speed, Strength, Endurance, Flexibility.
System Photos
Cardiac But before engaging in any type of physical activity, it is very important to do
System a warming.
Respiratory
System Photos Warming:
Respiratory
Digestive System It is a set of exercises, games or played exercises, performed before the
Photos System main part of Physical Education, Sport or physical activity, with the purpose
from the organism transitioning from a state of relative rest to a state of
Digestif
activity determined in correspondence with the intensity of the load received,
Muscular System
ensuring a correct preparation for which it is intended for the part
Photos System principal.
Muscular
Skeletal System Types of Warm-ups
System Photos
Osseous General warm-up
Conditioning Calspecific training.
Physicist
Sports I
Sports II General warm-up:
Sports III
First Aid It is the mandatory part for all sports or physical activities that are carried out.
Chilean folklore aimed at preparing the different systems of the organism for the execution of
CURRENT AFFAIRS AND any type of physical activity depending on the objective.

DATES
SPORTS SHOES
Specific warming:
Links
Aimed at preparing those muscles or muscle groups and joints that are
are required to achieve the specific objectives of sports training,
Physical Education class because in them the movements or the dynamic structure
and the kinetics of the exercise model are similar to those performed in the part
principal.

Functions of warming:
Increase the heart rate in order to enhance effectiveness.
body action.

Increase the respiratory rate, in this way our body receives

greater amount of oxygen increasing muscle efficiency.

Increase in muscle temperature, this way we can avoid possible injuries.

AEROBIC OR ANAEROBIC EXERCISE

Many times when training you have heard that someone is going to do aerobic exercise or
anaerobic and you didn't know what I was talking about.
Well, let's take a simplistic approach to the matter since it is one of the
topics that generate the most discussion within the field of Exercise Physiology.

AEROBIC:
Exercise in which oxygen participates in the formation of energy; it is
they are characterized by being long-duration and low-intensity exercises. The fuel
this metabolism can be glucose or fatty acids, that is why when
a person wants to lower their body fat percentage does aerobic exercises
in the gym, like running, biking, or using the step.
Example: walking, running, swimming, in a continuous manner and not very demanding.
The intensity of aerobic exercise is up to 75-80% of the heart rate.
maximum, or up to 4 mM/l of blood lactic acid.

ANAEROBIC
Exercises in which oxygen does not participate in energy production, it does so in
starting from ATP-PC or from glucose with the consequent formation of acid
lactic.
The first form is called Alactic and the second Lactic.
They are characterized by being short-duration and high-intensity efforts.
Example: 100-meter race.
The heart rate ranges from 80-100% and the blood lactate from 4 to
13 mM/l.

Muscle strength:

Muscular strength is one of the physical capacities, and it represents the ability
neuromuscular to overcome an external or internal resistance thanks to contraction
muscular, in a static form (isometric strength) or dynamic (isotonic strength)

Types of contractions

Skeletal muscles perform two actions: contraction and relaxation. When being
stimulated by a motor impulse, the muscle contracts; when the impulse
discontinuous, the muscle relaxes. During athletic performance, the muscles
there are three types of contractions: isotonic, isometric, and isokinetic. The
The first ones are done with three variations: concentric, eccentric, and plyometric.

Isotonic or dynamic: it is the most familiar type of muscle contraction, and the term
it means the same tension (from the Greek 'isos' = equal; and 'tonikos' = tension or tone).
As the term suggests, it means that during an isotonic contraction the
tension should be the same throughout the entire length of the movement. Without
embargo, the tension of muscle contraction is related to the angle, being
the maximum contraction around 120 degrees, and the minimum around 30
degrees.

Concentric: (from the Latin 'concentrum', which has a common center). It refers to the
contractions in which the length of the muscles shortens. The
concentric contractions are possible only when the resistance is the force
Gravity, with free weights or on a machine, is below strength
potential of the athlete. Concentric contraction is also known as
positive contraction.

The maximum force for concentric contraction is reached at around 120

degrees.

And the lowest force is close to 20 degrees of the joint angle. The
higher tension is achieved at a wider angle because this corresponds to
the initial part of the contraction, where the sliding occurs of the
filaments, which have a higher contraction force creating a
higher tension in the muscle. When the sliding of the filaments
Regarding the limit, the production of force decreases.

Eccentric or negative contraction: it refers to the opposite of the process of

concentric contraction, returning the muscles to the original point of the
departure. During this eccentric contraction, the muscles yield to the force
due to gravity (as when using free weights), or the force of negative contraction
of a machine. Under such conditions, the actin filaments slide towards
out disconnecting from the myosin filaments, the lengths of the
muscles increase with the rise of the muscle angle releasing a tension
controlled.

Both concentric and eccentric contractions are performed by the

same muscles.

Elbow flexion is a typical concentric contraction performed by the muscles.

biceps. When the arm returns to its original position, the eccentric contraction is
performed by the same biceps muscle.

Isometric or static: refers to the type of contraction in which the muscle

develop a tension without changing its length ("iso" equal; and "meter" = unit of
measurement).

A muscle can develop tension often higher than those

developed during a dynamic contraction, through a static contraction or
isometric. The application of an athlete's force against a structure
immovable specially built, or objects that will not yield to force
generated by the athlete, makes visible shortening of the muscle filaments of
actin remains in the same position.

Isokinetic: it is defined as a contraction with a constant speed during

the entire range of movement ("iso" = equal; "kinetic" = movement). Sports
such as rowing, swimming, and kayaking are good examples where a
the stroke (rowing or paddling), through the water is performed at a speed nearly
constant (despite the intention of a constant acceleration).

There are equipment specially designed to allow a constant speed.

of movement, outside of the load.
During the movement that combines both concentric and eccentric contractions
the machine provides a resistance equal to the force generated by the athlete.
movement speed in most isokinetic devices can be
preselected, also equipped with technology that can report the reading of
the records of muscle tension. In this way, the athlete can monitor
training, during the session.

Strength exercises for an isotonic contraction:

Push-ups with a bar: Hanging perpendicular to the bar must

lift the weight of your body. Push-ups on the ground: With the back
right, face down, and with hands on the floor (the width of the
the separation between the arms should not exceed the width of the shoulders)
raise the body (in a straight line) and then descend slowly without touching
the ground, but very close to it.

Strength exercises for an isokinetic contraction: Rowing: Sitting in a chair

that slides over a metal structure and with the feet at the endpoint and
immobile from the same make the corresponding movement of the action of rowing.

Stroke without slipping: Standing with the water up to your chest, make the movement
with a crawl stroke pushing the water backwards

Strength exercises for an isometric contraction:

Rope jump: jump rope with feet together. Cross rope jump: jump
crossing the rope by alternating one foot and the other.

Resistance

Resistance is the capacity, both biological and physical-temperamental, to

to oppose the fatigue syndrome.

Fatigue is all physiological that is reached by effort to the limit of the

physical possibilities of the individual (by intensity or volume).

We have three types of fatigue:

Local fatigue: affects the muscle or group of muscles that have worked hard.

General fatigue: affects the entire organism, it is due to the accumulation of substances.
own.

Psychic fatigue: it comes from multiple stressful situations. It is destroyed.

working on will through the knowledge of particularities and of their
possibilities.

The endurance depends on the body's ability to carry and use oxygen.
and to produce activity as well as to eliminate the excess from that activity
(lactic acid) and carbon dioxide, toxic to the body.

The capacity and efficiency of the cardio-respiratory system is also important.

and other components.

Different types of activities:

Brief or intense actions lasting up to thirty seconds, when the work is limited
Muscle fiber uses elements as an energy source for oxygen consumption.
closest metabolic.
High intensity actions of one to four minutes, glycolysis occurs.
anaerobic with the release of lactic acid.
Greater efforts of four minutes, the range of work is reduced accordingly.
that a stable phase is reached that allows for the continuation of the activity.
Classes of resistances:

Aerobic: the ability to perform prolonged effort in which participate

numerous muscle masses.

The functioning of the circulatory and respiratory systems provides oxygen.

necessary according to the required need.

Anaerobic: it is the ability to withstand intense efforts of less than four

minutes, with little or no oxygen supply. Once finished the
effort the amount of oxygen made available to the organism is called
oxygen debt.

The moment the effort is over and until the oxygen levels return to
its normal levels are referred to as the recovery period.

SPEED.

Speed is the possibility of improvement, it is the greatest capacity of

displacement that occurs in a unit of time.

Types of speed:

To start with.
Of translation.
Of detention.
The speed changes according to the degree of fatigue, it varies when it comes to the
possibilities that the stimulus can take.

Simple reaction speed: it is the response to a predetermined stimulus.

Complex reaction speed: it is the instant response to something unexpected, not

foreseen.

Speed training:

The repetition training method is the way to improve the

speed, through general and specific exercises.

The jobs must be adapted to the age:

Children: through games they will receive stimuli to improve running movement and
displacement.

Puberty: increase in strength and speed through spots and games

with or without elements.

flexibility

it is defined as the maximum extension capacity of a movement in a

determined joint.

Influencing factors:

As in the case of all physical abilities, flexibility also has a

a series of factors that will influence directly or indirectly its development, evolution
etc. these can be grouped into two groups:

Internal factors: the mobility inherent to each joint and the elasticity of the
muscles, the strength of agonist muscles, inheritance, sex, age, and coordination
of the movements.

External factors: fatigue, temperature, sedentary lifestyle, and lack of

activity, including the time of day.

Effects:

If the flexibility work is done carefully and guided by specialists, we

will provide benefits such as prevention against possible injuries, improvement of the
coordination and promotes the development of the other physical qualities and of the
technical execution of the exercises, but if it is done without any kind of control and
improper form may lead to negative effects and even injuries to
articular and muscular level.

MUSCLE POWER

It is defined as the ability of a muscle to exert force or movement.

maximum in the shortest possible time.
Similar to the component of strength and muscular endurance, the method of
training
include a program with resistance (e.g., weights), which can be in the form of
circuit. Under this program, it is recommended to use a lot of weight and a maximum
number of repetitions during a short given period of time. The exercises of
stretching-shortening (plyometric) and isokinetic programs.

COORDINATION

It is defined as the neuromuscular ability to precisely adjust what is desired and

thought of the need for the specific sports movement or gesture. It is the control
nervous from the muscle contractions during the execution of motor acts.

AGILITY

It is defined as the ability to quickly and effectively change the direction of a

movement executed at speed. We can also describe agility as
a combination of flexibility, speed, and elasticity.

PULSE

It is the pulsatile wave that occurs with the collision of blood with the Aortic Arch.
Aorta and that propagates through the arteries.

The pulse is the basic element to know the degree of intensity with which it is
is being done with physical effort. We must remember that this has a great
value, both to control the level of demand of the exercises and to establish the
recovery, as a way to regulate the intensity with which we want to exercise.
It should be taken before and after a training program.

PULSE TAKING

On the temple.

In the neck (carotid).

Inner part of the arm (humeral).

In the wrist (radial).

Inner part of the elbow fold (cubital)

In the groin (femoral)

On the dorsum of the foot (pedis)

On the left nipple (apical)

CIRCUIT

They consist of 6 different stations or exercises for arms, legs, abdomen and
back, carried out simultaneously. Each exercise is called Station.
they must make the maximum number of possible repetitions in 10 seconds of
work, then change to the next station and rest for 10 seconds. You can
to complete 1, 2, or even 3 laps of a circuit, with a break of 1 to 2 minutes in between
each one.