The Soccer Coach. Marco Bruno

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      1 maintenance of physiological mobility: the articulation to maintain its normal mobility must be used to the maximum of its possibilities of movement.

      2 increase and recovery of mobility: to recover lost mobility and increase that possessed, it is necessary to use particular forms of training and movement.

      3 strengthening of the articular capsules: the joint capsule, made up of ligaments and muscles, has the task of keeping the articular heads firmly tied and to prevent the joints from getting out of place and that sprains or dislocations occur.

      1 better nutrition: the increased circulation of blood, caused by physical exercise, nourishes the bone tissue and supplies it with calcium.

      2 development in length: the movement favors the production of new bone cells, which determines the growth in length of the bone itself.

      3 development in width and thickness: the tractions on the bones, exercised by the muscles during movement, favor the development of the same in thickness and width. It follows an increase in resistance.

      1 reduction of recovery time: the trained subject takes less time to return to normal breathing after the effort.

      2 minor increase in respiration rate: the trained subject, with the same work, has a lower basal respiratory rate than the sedentary (12-16 acts per minute).

      3 increase in vital capacity: the vital capacity is the amount of air, measured in liters with the spirometer, which is able to emit with a forced exhalation, after having done a maximum inhalation.

      4 increase of the apnoea time: the apnoea, or voluntary suspension of the breath, increases in duration in the trained subject.

      5 strengthening of the respiratory mechanics: the respiratory muscles, and in particular the diaphragm, with the exercise increase their power and the efficiency of their contractions.

      1 the shape of the heart changes: the heart of an athlete becomes almost spherical.

      2 the heart becomes thicker: the internal cavities (atriums and ventricles) increase in volume and the muscular walls thicken.

      3 the systolic range increases: the amount of blood expelled at each contraction (systole) of the heart is greater because the internal volumes and muscle strength have increased.

      4 cardiac output increases: the amount of blood put into circulation in one minute.

      5 heart rate increases: the number of pulses per minute increases during work. Remembering that with the same work, the trained subject will have a lower number of pulsations thanks to the capacity of his heart to pump a greater quantity of blood.

      6 reduction of the pulsations at rest: this is one of the most easily controllable effects, but it is achieved only thanks to constant and prolonged training.

      7 reduction of recovery time after exertion: the trained subject returns more quickly to the cardiac rhythm of rest than the sedentary subject.

      8 increase in the capillaries of the heart: the heart is better sprayed and better nourished.

      9 increase of the capillaries in the muscles: the opening of new channels of blood circulation is important to improve the nutrition of the muscles and to eliminate more quickly the slags produced by the muscular contraction.

      10 blood rerouting: when engaged in intense physical work the blood is channeled to the muscles engaged and is subtracted from other sectors. They are mainly the intestine, the stomach, the liver and the spleen to give blood for muscle work. For this reason, those who are poorly trained, accuse pain in the right or left side.

      11 facilitating the return of blood to the heart: during movement, the muscles, with their contraction, “massage” and “squeeze” the veins that, thanks to the dovetail valves, convey blood towards the heart.