BASIC PHYSICAL CAPACITIES (OR CAPABILITIES)

The basic physical qualities that everyone has are strength, flexibility,
resistance and speed. These allow us to complete activities in our daily
lives as well as engage in sport and physical activity.
We will define each category, see how they evolve with age and
determine which classes activities help develop them.

RESISTANCE (OR ENDURANCE)

Endurance is the capacity that allows us to use force and avoid getting
TIRED during a long period of time. There are two types:
-aerobic endurance: this is the one we develop when we run
continuously, walk at a fast pace, ride a bicycle, swim, skate, dance for a
long time, etc. It deals with activities that are done with moderate
intensity and can be maintained for a long time.
The development of aerobic resistance produces better function of the
cardiovascular and respiratory systems, which is good for our health. It is
very recommendable to practice aerobic activity throughout our lives.
-anaerobic endurance: this is the one we develop when we complete
short and intense efforts, such as the sprints during our dynamic warm-up,
games where you must chase one another or team sports.

Evolution with age

Resistance builds slowly from childhood, due to growth. From 7 years on,
it builds moderately until reaching the beginning of adolescence. Between
12 and 14 years, there may be a slight decrease in resistance capability but
it will pick up again until it reaches its maximum point around 22 years. It
can maintain itself until about 30, at which point it begins a slow decline,
which can be postponed with the practice of exercises like the ones we’ve
mentioned.

STRENGTH

Strength is the capability that our muscles have to contract themselves in

order to beat a specific resistance. All of our daily activities require muscle
contraction and the use of our strength. Maintaining correct posture in a

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seat, transporting books or moving objects requires muscular tension. In
sports and games, you also use muscular strength.
In class, when you do crunches, back-ups and push-ups, you are using your
muscles.
At your age, it is not appropriate to use weights.
Types of strength:

-Maximum strength
-Resistance strength
-Velocity or speed strength

Evolution with age

Strength doesn’t begin developing until 11-13 years old in girls and 14-17
in boys. In both cases, it is due to the natural development that comes
with adolescence. Strength continues to develop until reaching its
maximum point at 20-25 years and can be maintained or even risen using
specific activity. The norm is that strength will slowly decline and become
noticeable between 35-50 years, the period in which 25% of the strength
you had in between 20-25 is lost. From 50 on, the loss of strength is slow
and depends on the activity level of the individual.

FLEXIBILITY

Flexibility is the capability that permits us to realize movements with the

greatest amplitude possible within a determined articulation or joint. It
depends on two factors:
-joint mobility: it is the one we use when we perform the movements in
the static warm-up
-muscular elasticity: it is the one we use when we perform the stretches
of different muscular groups, maintaining the positions for various
seconds

Evolution with age

Flexibility is the only basic capability that does not develop with age but
instead, after a period of growth between birth and 3 years, it decreases
slowly over the course of a lifetime. It is very important to practice
flexibility exercises like the ones we do in class. This is especially important

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during adolescence because the sudden growth spurts the body endures
decrease the body’s capacity for flexibility.
Between 20-22 years, 75% of maximum flexibility has been lost. The
decline continues until 30 but at a slower pace. From then on, further
decline depends on the physical activity of the individual.

VELOCITY OR SPEED

Velocity is the ability to complete one or several movements in as little

time possible, at a maximum speed and during a brief period so as not to
provoke fatigue. There are three types of velocity:
-displacement speed: for example, this is the type of velocity that we use
when we do the sprints during the dynamic warm-up, in speed races and
during sports or chasing games.
-reaction speed: for example, this is the type of velocity that we use when
we begin to run after hearing someone yell “go!” or when we hear the bell
ring and begin to stand up before the teacher has finished the class (don’t
do this!)
-gestural speed: for example, this is the type of velocity we use when we
do certain dance steps in a coordinated and fast motion, or when you do
another type of gesture related to a sport, such as juggle a soccer ball,
quickly and correctly.

Evolution with age:

Speed, before puberty, is at about 50% of the maximum capacity.
Between 14 and 19 years, velocity increases at about the same speed as
strength and once adolescence has passed, it reaches very high levels. At
17 years, in coordination with the individual’s muscular definition, it can
reach 95% of the maximum capacity. It reaches the maximum shortly
after, at about 23 years, and athletes who train can retain that capacity for
several more years.