INDICE
INDICE............................ INDICE................................................ ........................................ ........................................ ............................................. ......................... 1 INTRODUCCION...................................................................................................2 CAPACIDADE CAPACIDADES S FISICAS MÁS DESARROLLADAS DESARROLLADAS EN LOS ESTILOS ESTILOS PECHO Y MARIPOSA 3 CONCLUSION............. CONCLUSION................................. ........................................ ....................................... ....................................... ............................... ........... 8 EGRAFIA..............................................................................................................9
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INTRODUCCION Entre l! "#"$%%e! "&n%$"$&nle! %e l nt"$'n( l )*er+ &"*# en l "t*l$%% *n ##el rele,nte %entr& %e l #re#r"$'n )-!$" %el n%%&r( !$n e/r0& n& !$e#re !e t*,& e!t ,$!$'n tn t$$!t %e l&! /ene"$&! *e l e&r %e l )*er+ *!"*lr #r&,&" en el n%%&r( #*e! e%$%&! %e !$0l& 44 !e "re- *e el %e!rr&ll& %e l )*er+ *!"*lr #r&,&"/ *n %eter$&r& %e l 5e6$/$l$%% 7 *n *ent& e6"e!$,& %el ,&l*en *!"*lr l& *e $r- en %etr$ent& %e l&! re!*lt%&! %e#&rt$,&!. En "$ert e%$%( e!t& &"*rr- !- %e/$%& #r$n"$#lente l! et&%&l&0-! *e !e e#le/n #r el %e!rr&ll& %e l $! /!%&! en eer"$"$&! "&n "r0! ele,%! :;8<=> ee"*t%&! *n ,el&"$%% lent. T&% #ln$""$'n %e entren$ent& !*#&ne *n #re,$!$'n %e ""$&ne! lle,r "/& "&n el &/et$,& %e l"n+r *n et nl *e e!tr? "&n%$"$&n% #&r $nn$%% %e )"t&re! *e #&%e&! en0l&/r %entr& %e l&! !#e"t&! )-!$"&!( #!-*$"&! 7 !&"$le! %el %e#&rt$!t. En "*nt& l #ln$""$'n %el entren$ent& %e l )*er+ #r n%%&re!( %e/e&! %e"$r *e e!t !e !*ele 0r*#r en ,r$&! &ent&! & #er$&%&!( *e e!t?n en )*n"$'n %e l e!#e"$"% %el tr/& %e!rr&ll%& en ell&!.
CAPACIDADES CAP ACIDADES FISICAS MÁS DESARROLLADAS EN LOS ESTILOS PECHO Y MARIPOSA Las capacidades condicionales@ condicionales@ E!t! "#"$%%e! e!t?n %eter$n%! #&r
l& !
#r&"e!&!
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B$enen %eter$n%! #&r l&! #r&"e!&! %e %$re""$'n %el !$!te ner,$&!&( 7 %e#en%en %e l. S* n&/ n&/rre #r&, #r&,$e $ene ne %e l " "# #"$ "$% %% % *e *e t$en t$ene e el "*er "*er#& #& %e %e! %e!rrr&ll r&llr r *n *n !er$ !er$e e %e " ""$ "$&n &ne! e! %eter$n%!. A*- en"&ntrr-&! "#"$%%e! "&& l 5e6$/$l$%%( el e*$l$/r$& 7 &tr! "&& l 0$l$%%( &,$l$%%( et"... Desarrollo F"er#a Se %en&$n )*er+ l /$l$%% %e &,er!e. 0r%& %e ten!$'n *e l&! !"*l&! %e!rr&lln T/$n T/$n e! l "#"$%% #r ,en"er *n e%$& %e *n e!)*er+& *!"*lr. L )*er+ *e #r"t$"r %$)erente! %e#&rte! n& e! tn !'l& "nt$%%( t/$n l& e! en l "l$%%( #*e! 7 )*er+. N& e! l& $!& tener *e ,en"er l #&!$/le tener *e trn!$t$r el ?6$& re!$!ten"$ re relt$,ente l$l$0er. P& P&r e! e!& ll "l!$""$&ne!
T/$n ll%& %*rnte el tr/&. re!$!ten"$ re!$!ten"$ #&r !e ne"e!$t #r %$)erente en l %$)erente! t$#&! %e ?6$ re re!$!ten"$ $#*l!& *n )*er+ #&!ee ,r$!
E,&l*"$&n %e )&r nt*rl !t l&! 8 &!. A #rt$r %e l&! 12( *e "&$n"$%e "&n l #*/ert%( !e %e!rr&ll "&n 7&r r#$%e+ !t l&! 18. Lle0 !* ?6$& l&! 2< &!( *n*e !e #*e%e ntener !t l&! 3< "&n entren$ent& %e"*%&. En l! #er!&n! !e%entr$! !e #r&%*"e *n tr&& *!"*lr( 7 *e n& tr/n l )*er+.C/e %e!t"r *e el &/re t$ene ,l&re! !*#er$&re! l *er 7 *e l *er t$ene en&r ! *!"*lr #r *entr. L )*er+ e! *n "*l$%% *7 $#&rtnte en el !e *n& %e!%e el #*nt& %e ,$!t %e l !l*%( "&& %e!%e el #*nt& %e ,$!t %el ren%$$ent& )-!$"&.
Clasi$caci%n de la F"er#a F"er#a &'(i&a@ &'(i&a@ E! l 7&r "nt$%% %e )*er+ *e #*e%e 0enerl *n !"*l& & *n 0r*#& %e !"*l&!. F"er#a e(plosia@ e(plosia@ P&ne en rel"$'n l )*er+ 7 l ,el&"$%%. L #&%e&! e6#re!rl "&& l "#"$%% %e ee"*tr. P&r ee#l& el !*e %e *n ten$!t !er,$"$&> F"er#a de resistencia@ resistencia@ E! l "#"$%% *!"*lr #r rel$+r *n "nt$%% &%er% %e )*er+ %*rnte *n #er$&%& #r&l&n0%& %e t$e#&. P&r ee#l& el %e#&rte %el re&. Entrena&iento de la F"er#a Siste&a Contin"o@ Contin"o@ Tr/& %e l )*er+ *!"*lr %e )&r "&nt$n*%( !$n #*!! n& re"*#er"$'n. L !&/re"r0 t$ene *e !er l$0er. Ee#l&@ 1&r %e ee"$"$&! en el 0$n!$&.
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)elocidad L ,el&"$%% e! *n "*l$%% )-!$" ren%$$ent& %e#&rt$,&. E!tn%& #re!ente t&%! l! n$)e!t"$&ne! %el %e#&rte( le,ntr... L ,el&"$%% e! *n )"t&r %e#&rte! e6#l&!$,&! #&r ee#l& !lt&! %e#&rte! %e "#&>( $entr! *e en l! re!$!ten"$ !* !* )* )*n"$'n "& "&& ) )"t&r re%*"$r!e. El ,el&"$!t %e/e !er *n tlet *e e!tr en !* #e!& *!t&. H7 *e l&! ,el&"$!t! el$$nn l! 0r!! %e #&r l& tnt& %e/en t&r #re"*"$&ne! *n %$et !n 7 e*$l$/r%
%eter$nnte #r el %e l l0*n )& )&r en en !ltr( "&rrer( %eter$nnte en en l&! 7 l 7&r- %e l&! "&#et$"$&ne! %e %eter$nnte # #re"e r'n$"& *e t$ene tener en "*ent *e ner *7 0rn%e 7 l &r %e en"&ntrr
N& e6$!te l$$t"$'n l0*n %e e!tt*r en *n ,el&"$!t( *n*e l e!t%-!t$" %e&!tr%& *e l&! 0rn%e! e!#e"$l$!t! %e l ,el&"$%% en #$!t( $%en entre 1(< etr&! 7 1(9: etr&!. L&! t"n$"&! "&$n"$%en en !e0*rr *e el e6"e!& %e lt*r e! ?! *n $#e%$ent&. En l&! lt$&! &!( l *!"*l"$'n *!"*l"$'n !e "&n,ert$%& en *n )"t&r "l,e %el ,el&"$!t( !t el #*nt& %e *e l0*n&! t"n$"&! "&#rn l $0en %e e!t&! "&rre%&re! "&n l %e l&! "*lt*r$!t!. A #rt$r %e l&! 12 &! l !e $n"r $n"re een ent t en en l #*/e #*/ert rt% %>. >. El n$,e n$,ell ? ?6$ 6$& & !e "&n! "&n!$0 $0*e *e "$ "$ l&! l&! 2: &! &! 7 "&n "&n *n /*en /*en entren$ent& !e #*e%e ntener & e&rr !t l&! 3: ' 3< &!. L ,el&"$%% !e "l!$" en %$)erente! t$#&!. Tipos de )elocidad )elocidad de esca# esca#e! Bel&"$ e! Bel&"$%% %% -n$ $n$"$l *e ne"e!$t *n &/et& #r e!"#r %e l 0r,e%% 7 "&nt$n*r %e!#l+?n%&!e !$n tener *e "er &tr& e!)*er+& #r*l!&r. L ,el&"$%% %e e!"#e 0enerlente !e &/!er, en l ,el&"$%% %e ln+$ent& %e *n &/et&( #&r ee#l&( l ,el&"$%% %e *n tlet "*n%& "&$en+ "&rrer( !$n tener en "*ent el r&+$ent& "&n el $re re!$!ten"$ er&%$n?$">. )elocidad de reacci%n! Se reacci%n! Se "&n&"e "&n e!te n&/re l )"*lt% %el !$!te ner,$&!& #r "#tr *n e!t-*l& 7 "&n,ert$rl& en *n "&ntr""$'n *!"*lr & &,$$ent&( l& ?! r?#$%& #&!$/le. T/$n T/$n #&%e&! *t$l$+r el ee#l& %el tlet nter$&r( en e!te "!& e! !* "#"$%% #r !l$r "&rr$en%& l e!"*"r l !el %e !l$%. )elocidad de contracci%n! contracci%n! E! l )re"*en"$ %e "&ntr""$&ne! *!"*lre! %eter$n% #&r l&! $#*l!&! ner,$&!&!. P&r ee#l&( en *n "rrer %e ,el&"$%%( ten%r? ,ent el *e ?! ,e"e!( 7 ?! r?#$%&( "&ntr$0 l&! !"*l&!. )elocidad )elocidad de &oi&iento! E! &oi&iento! E! l "#"$%% %e rel$+r *n &,$$ent& en el en&r t$e#& #&!$/le. S$ el &,$$ent& $#l$" t&%& el "*er#&( !e ll ,el&"$%% %e &,$$ent&( 7 %e#en%er? %e l ,el&"$%% 7 l )re"*en"$( #&r ee#l&( %e l&! #!&!. S$ el &,$$ent& e! *n 0e!t&( *e !&l& $#l$" *n #rte %el "*er#&( !e ll ,el&"$%% 0e!t*l & !e0entr$.
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Un %e l! #r$n"$#le! "*!! #&r l *e !*r0e l )t$0 e! #&r l ne"e!$%% %e &6$0en&( e!t& e!( *n %en% &6$0en& !*#er$&r l *e n*e!tr& &r0n$!& n&! #*e%e #r&r"$&nr. De "*er%& "&n e!t& l re!$!ten"$ !e "l!$" en@ Resistencia Anaer%+ica@ Anaer%+ica@ e! l re!$!ten"$ *e !e ne"e!$t #r *n e!)*er+& *e n& re*$ere %e &6-0en&. Resistencia Aer%+ica@ Aer%+ica@ e! l re!$!ten"$ *e !e ne"e!$t #r *n e!)*er+& *e re*$ere &6-0en& Entrena&iento de la Resistencia, Carrera Contin"a@ Contin"a@ Se *t$l$+ #r$n"$#lente en el tlet$!&( *n*e t/$n !e rel$+ en "!$ t&%&! l&! %e#&rte!. En l "t*l$%% e! *7 #*lr 7 re"$/e n&/re! "&& )&&t$n0 & &00$n0. L $nten!$%% e%$;/( r$t& re!#$rt&r$& re0*lr 7 7 *e t&r l #*l!"$&ne! %e ,e+ en "*n%&. Me&r l re!$!ten"$ er'/$". Circ"ito Nat"ral@ Nat"ral@ C$r"*$t& %e ,r$&! n%n%& & #$e> Prn%& e!t"$&ne! #r "er eer"$"$&!. Se #*e%en "e $n%$,$%*lente( "&n $0&! & )$l$( et". Fartle-! De &r$0en !*e"&( "&n!$!te en re"&rrer re"&rrer ,r$! %$!tn"$! %$!t$nt&! r$t&! ( l& *e &%$" l +n"% 7 l $nten!$%% %el e!)*er+&. Me&r l&! 2 t$#&! %e re!$!ten"$. Se #r&,e"n l! ,r$e%%e! 7 #en%$ente! %el terren&. Aero+ic@ Aero+ic@ Pr l re!$!ten"$ er'/$"( *n*e "&ntr$/*7e l 5e6$/$l$%%( )*er+ 7 "&&r%$n"$'n. Se trt %e eer"$"$&! "&nt$n*%&! 7 l r$t& %e !$". Interal Trainin.! C$r"*$t& %e 8 12 eer"$"$&! "&n nJ & %e re#et$"$&ne! & %*rnte *n t$e#& %eter$n%& l #*! e! l #!& %e *n eer"$"$& &tr&. Se #*e%en "er 2 ' K ,*elt! l "$r"*$t&. Fle(i+ilidad A %$)eren"$ %e l! nter$&re! "*l$%%e! )-!$"!( l 5e6$/$l$%% e! *n "#"$%% *e !e , #er%$en%& #er%$en%& %e!%e *e !e n"e. En e!t "*l$%% l! *ere! #&!een 7&re! n$,ele! %e 5e6$/$l$%% *e l&! &/re!. S*! rt$"*l"$&ne! !&n ?! l6! 7 #er$ten 7&r &,$$ent&( %e?! #&!een en&!
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L 5e6$/$l$%% #&!ee "*tr&
"&#&nente!@
Moilidad@ Moilidad@ Pr$e%% *e #&!een l! rel$+r %eter$n%&! t$#&! %e
rt$"*l"$&ne! %e &,$$ent&.
Elasticidad! P Elasticidad! Prr$e%% *e #&!een *!"*lre! %e %e)&rr!e #&r $n5*en"$ e6tern( *entn%& !* e6ten!$'n ret&rnn%& !* )&r &r$0$nl "*n%&
l0*n&! "&#&nente! %e *n )*er+ l&n0$t*%$nl 7 "e! l ""$'n.
Plasticidad! P Plasticidad! Prr$e%% *e #&!een l0*n&! "&#&nente! %e l&! !"*l&! 7 rt$"*l"$&ne! %e t&r )&r! %$,er!! l! &r$0$nle! #&r e)e"t& %e )*er+! e6tern! 7 #erne"er !- %e!#*! %e "e!% l )*er+ %e)&rnte. Malea+ilidad! Pr$e%% Malea+ilidad! Pr$e%% %e l #$el %e !er #le0% re#et$%ente( "&n )"$l$%%( ret&n%& !* #r$en"$ nter$&r l ret&rnr l #&!$"$'n &r$0$nl. A !* ,e+ l 5e6$/$l$%% !e #*e%e n$)e!tr %e %&! )&r!@ Fle(i+ilidad Din'&ica@ Din'&ica@ Se rel$+n &,$$ent&! &,$$ent&! !$0n$"t$,&! e $#&rtnte! %e *n & ,r$! #rte! %el "*er#&. Fle(i+ilidad est'tica@ est'tica@ A%tr *n #&!$"$'n %eter$n% 7 ntenerl %*rnte *n t$e#&( !$n *e !e #r&%*+"n &,$$ent&! #re"$/le! Entrena&iento de la Fle(i+ilidad C/rc"los con +ra#os@ +ra#os@ Dentr& %e l( 7 K t$#&! %e eer"$"$&!( en l&! *e l! #$ern! %e/en %e e!tr /$ert! l lt*r %e l&! &/r&!. S* nl$%% e! 5&r 7 e!t$rr l&! !"*l&! %e l&! /r+&! 7 %e l&! &/r&!, &/r&!, H"$ %entr&: Se $#*l!n l&! /r+&! "$ rr$/( %e!"r$/$en%& *n "-r"*l& "r*+?n%&l&! )rente l "r 7 el "*er#&
H"$ )*er: Se $#*l!n l&! /r+&! "$ )*er( "$ rr$/( %e!"r$/$en%& *n "-r"*l&( "r*+?n%&l&! %elnte %el "*er#&.
H"$ %elnte: Se $#*l!n l&! /r+&! "$ %elnte "&& en el e!t$l& "r&l %e nt"$'n.
H"$ tr?!@ I#*l!n%& l&! /r+&! "$ tr?! "&& en el e!t$l& e!#l% %e nt"$'n.
Fle(i%n de tronco@ tronco@ En e!te eer"$"$&( !e !e#rn l! #$ern! *n #&*$t&( n&! $n"l$n&! "$ %elnte #rt$r %e l "$nt*r( %en%& *e el tr&n"&( l&! /r+&! 7 l "/e+ "*el0*en l$/reente( !t !t $nte $ntent ntr r t&" t&"rr el !*el !*el& & "&n "&n l! l! #l #l! ! %e l! l! n& n&!. !. L*e0 L*e0& & ,& ,&!! !t !t *n *n #$er #$ern n(( 0*ntn%& *n rt& !t *e %*el *n #&"& l #rte #&!ter$&r %el *!l& 7 ?! tr%e !e ,*el,e l
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/&. El &tr& /r+& !e nt$ene e!t$r%& #&r en"$ %e l "/e+ 7 "&#n%& l $n"l$n"$'n %el "*er#&. Se ,*el,e l #&!$"$'n $n$"$l 7 l& re#et$&! Moilidad L &,$l &,$l$% $%% % e! l "#"$ "#"$%% %% %el $n%$,$ $n%$,$%*& %*& %e l"n+ l"n+r r l! ? ?6$ 6$! ! #l$ #l$t*% t*%e! e! rt$"* rt$"*lr lre!( e!( "&#%! %e l! el&n0"$&ne! %e l&! !"*l&! 7 rt$"*l"$&ne! "&rre!#&n%$ente!. De!%e l&! 8 &! !t *e !&/re,$ene el #er-&%& %e %e!rr&ll&( entre l&! 11 1K &!( n& e! ne"e!r$& tr/r l &,$l$%% 7 *e( %e )&r nt*rl( !e nt$ene en t&% !* #len$t*%( *n*e n*n" e!t? %e ?! rel$+r l0n t$#& %e tr/& %e &,$l$%%. De!#*! %e l #*/ert% 7 *e $nten!$"r el tr/& %e &,$l$%% #r *e n& !e #r&%*+" *n %e!"en!& e6"e!$,& %e l $!. A #rt$r %e *- el &/et$,& %e/e !er el nten$$ent& %e l $!( #r *e n& !e #r&%*+" *n #r%$% #*lt$n %e l $!. El &ent& ?! %e"*%& #r tr/r e!t "*l$%% e! %e!#*! %el "lent$ent&( nte! %e rel$+r l !e!$'n %e entren$ent&. Coordinaci%n E! l "*l$%% *e #er$te *t$l$+r "&n*ntente el !$!te ner,$&!& 7 *!"*lr( !$n *e *n& $nterer "&n el &tr& ee#l&@ "l"*lr l %$!tn"$ 7 ,el&"$%% #r !ltr *n &/!t?"*l&>. L e,&l*"$'n e!t? "&n%$"$&n% #&r el #r&"e!& %e %*r"$'n %el !$!te ner,$&!&. De!#*! %e l #r$er $n)n"$ l&! n$&! %&$nn *n 0r*#& %e /$l$%%e! 7 )&r! &t&r! "$nr( "&rrer( !ltr( ln+r( e!tr en e n e e *$l$/r$&( et".>. E!t&! "*l$%%e! &tr$"e! "&n!t$t*7en *n /$l$%% &tr$+ /?!$" #r$& %e 11 &!>. C!$ t&% #r*e/ &t&r #*e%e !er *n #r*e/ %e l "&&r%$n"$'n #er!&nl re!#e"t& l! &tr!. L %e!tre+ en l&! %e#&rte! re#re!ent *n &%el& %e &,$$ent&! "&&r%$n%&!( e! %e"$r( l&! &,$$ent&! e!t?n &r0n$+%&! e!#"$l 7 te#&rlente. L! #rte! %el "*er#& *e $nter,$enen en l ee"*"$'n %e *n ""$'n !e *e,en en el #*nt& #r$%&( en el &ent& &rt*n& 7 en l !e"*en"$ "&rre"t
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e!t& e!( %$!$n*7en%& %$!$n*7en%& l !e"re"$'n !e"re"$'n %e %e ?"$%& l?"t$"& 0*et!>. e&r! "r%$&;#*l&nr "r%$&;#*l&nre!( e!( tnt& el r$t& re!#$rt&r$& *e l nt"$'n $#&ne l n%%&r ( "&& el lt& n$,el %e /&/e& %el "&r+'n( "e "e *e *e tnt tnt& & l&! l&! #*l #*l&n &ne! e! "& "&& & el "& "&r r+' +'n n tr/ tr/ en en *n r$t r$t& & ele, ele,% %& & !$n !$n "& "&l l#! #!&( &( "&!t*/rn%& "&!t*/rn%& l "*er#& tr/r "&n en&! #&rte %e O2 7 "$n%&n&! t&lerr ?! el CO2.