The FNP (Propioceptive Neuromuscular Facilitation) is a method used to improve in a easy and quickly way the flexibility skills and capacity. This method has got more popular during the last years due to how simple is it.
The FNP emerged as a therapeutic method of muscle rehabilitation in victims of blows and accidents, then was adopted by sports and physical activity, to increase the levels of flexibily on athletes.
It has four different phases:
1.- Massive stretching: (20 seg) Stretching in the way that we must do it properly depending of what type of the body we are working with.
2.- Isometric contraction: (8 seg) We must contract the muscle we are working with. We have to have the help of one partner, so he or she can help us giving us a resistance.
3.- Rest: (3-5 seg) We rela for a few moments before we continue with the exercise.
4.- Massive strectching: (20 seg) We repeat the first phase, but now, we will see a great improvement in our capacity.
Now, we'll see some examples:
- QUADRICEPS.
- HAMSTRINGS.
2. Explain the General Syndrome of adaptation and all its phases.
It was discovered and desarrollated by Hans Seyle, and its consist of observating the human and his different posibilities of respond in cases of stress or danger.
It says that is the thing that is alterating us is too intense, our body and brain won't be able to adapt to it, but, if that thing is not that much intense, we will be able to adapt and find a solution for the situation. Basically, that our capacity to adapt and asume the new situation will depend on the intensity of whatever is changing our situation or circunstances.
It has three dieffrent phases: Alarm phase, resistance phase, and exhausatation phase.
Example. We can see ourselfs in this situation when we got stuck in an elevator, when we loose our keys or mobile phone, when we get lost in a city that we don't know yet... etc
3. Explain the Thereshold law by Arnold Schult. Ilustratte with a example.
Basically, it talks about de need of a minimun stimulus necesary so there can be a modification on our organism.
Example: our organism starts getting modificated when we have been practising a sport for a while. If we have just starsted, or we preactise it, for example, once a year; our body won't be changed.
4. What is the training load and what are its components. Explain and give examples.
Is a textual feedback on the strenuousness of a single training session. The calculation is based on the consumption of critical energy during exercise. It make diferrent training sessions results comparable.
Its components are volume and intensity, and they must be increasd if we want to improve our skillls or capacity.
Example: If I play tennis and I want to improve my capacity, I must increase the volume and intensity of my exercises everyday, each one of then a little bit harder that the previous one.
5. Explain the principles of training according to the classification of Oliver and Zintl.
- OLIVER (1985): three different groups;
· Principles related to the stimulation of physical conditioning.
· Principles related to the systems to witch said stimulus is direted.
· Principles related to the response to said stimulus.
- ZINTL (1991): three diffrent groups again;
· Those who initiate the adaptation.
·Those who guarantee adaptation.
·Those who exercise an specific control of adaptation.
