These endurance exercises use the aerobic capacity of muscles to produce energy via the Krebs Cycle. Long bouts of exercise utilise Type I slow-twitch muscle fibers. Contrary to fast-twitch fibers, they have high resistance to fatigue and possess high mitochondria and capillary density. The low creatine and glycogen content means more triglycerides for efficient energy production. Endurance fibers allow muscles to sustain contraction for long periods of time.
Flexibility:
The ability of a joint to move through its full .
Proprioceptive Neuromuscular Facilitation (PNF Stretching):
PNF stretching is one of the most effective forms of flexibility training for increasing range of motion. PNF techniques can be either passive or active. While there are several variations of PNF stretching, they all have one thing in common - they facilitate muscular inhibition. This is a shut down muscle that is receiving no, or distorted, neurological input. Muscular inhibition creates joint instability were the muscles will then tighten up to protect the joint.
Both isometric and concentric muscle actions completed immediately before the passive stretch help to achieve autogenic inhibition. This is known as a reflex relaxation that occurs in the same muscle where the Golgi tendon organ is stimulated. Often the isometric contraction is referred to as 'hold' and the concentric muscle contraction is referred to as 'contract'.
A similar technique involves concentrically contracting the opposing muscle group to that being stretched in order to achieve reciprocal inhibition. This is a reflex muscular relaxation that occurs in the muscle that is opposite the muscle where the Golgi tendon organ is stimulated.
Using this technique of ‘contracting’, ‘holding’ and passive stretching, which is often referred to as 'relax,' results in three PNF stretching techniques. The process is not difficult, particularly if you have a partner to help. You will need to select the specific muscle group that you want to work on and position them in such a manner that they can be effectively stretched while under constant tension. If you do not have a partner then some equipment can be used to help passively hold the muscle group in the stretch. Equipment can include, Common benches, towels, walls, chairs.
Once the muscle is passively stretched then use your partner or equipment hold it in place while you contract the muscle for a few seconds. Don't overdo this! The contraction does not need to be strong, 25% of maximum contraction is sufficient. After about ten seconds, allow the muscle to relax. Then, perform a regular stretch for about 10-15 seconds. Repeat this step a few times for maximum benefit.
PNF stretching is that for the most rapid improvement in flexibility and joint range of motion then daily stretching of a given muscle group is not recommended. Two or three sessions a week on a muscle group is more than sufficient and allows the muscle to recover from any microtrauma before restretching. With any stretching or exercise program, only take a PNF stretch to the limit of what feels comfortable.
Here are examples of some common PNF stretches:
Hamstring Stretch:
The person being stretched should lie on the floor with one leg down and the other leg stretched up in the air. The partner should place himself over the lying leg with his hands on the knee and ankle of the stretching leg. Once full range of motion has been achieved, one of the two techniques should be done; either a cycle of hamstring contract-relax or hamstring contract-relax with quadriceps contraction.
Hip Flexor Stretch:
For this stretch, the stretcher should be lying face down on the floor, and the partner should be kneeling between his legs. The partner should take the leg being stretched and pull it up until it will go no further. From this point, the quadriceps contract-relax sequence or the quadriceps contract-relax with hamstring contract can occur.
Shoulders:
The stretcher should be kneeling on the floor with his back straight, facing away from the partner. The partner should take each arm just below the elbow of the stretcher and pull them back. From here, the deltoid contract-relax or deltoid contract-relax with trapezius contraction can occur.
When performing PNF stretches there are some guidelines that the person should be aware of:
- Leave 48 hours between PNF stretching routines.
- Perform only one exercise per muscle group in a session.
- For each muscle group complete 2-5 sets of the chosen exercise( Depending on fitness levels, beginners should perform less sets )
- Each set should consist of one stretch held for up to 30 seconds after the contracting phase.
- If PNF stretching is to be performed as a separate exercise session, a thorough warm up consisting of 5-10 minutes of light aerobic exercise and some dynamic stretches must precede it.
- Avoid PNF immediately before, or on the morning of competition
Here are the top five benefits of stretching:
1. Increases flexibility.
Flexibility is the degree to which an individual muscle will lengthen. Lack of flexibility causes your movement to become slower and less fluid and makes you more susceptible to muscle strains, ligament sprains and other soft tissue injuries. The most effective way to increase your flexibility is by stretching.
2. Improves circulation.
Stretching increases blood flow to the muscles. This increased blood flow brings more nourishment to the muscles and removes more waste byproducts from the muscles. Increased blood flow can also help speed up recovery from muscle and joint injuries.
3. Improves balance and coordination.
The increased flexibility that comes from stretching improves balance and coordination. Improved balance and coordination lowers your risk for falls.
4. Helps alleviate lower back pain.
Stiff and tight muscles in the lower back, hamstrings, hips and buttocks is one of the more common causes of lower back pain. Stretching these muscles will alleviate the pain.
Muscular Power:
The ability to exert a maximal force in as short a time as possible, as in accelerating, jumping and throwing implements.
Plyometrics:
Plyometrics is a training technique designed to increase muscular power and explosiveness. The basis of plyometric exercises is that they toughen muscles and condition nerve cells, which trigger a pattern of muscle contractions. Specifically, the exercises engage the myotatic reflex -- the release of power -- when muscles are stretched to their maximum. This reflex in turn stimulates neurons called stretch sensory receptors. The ultimate goal is achieving as strong a muscle contraction as possible in the shortest amount of time possible. Plyometrics uses a key concept of exercise science: Muscle contractions that last the least amount of time produce more energy than a slower contraction or release regardless of the size or bulk of the muscle.
Another key element of plyometrics is concentric contraction. For a muscle to act, it first must "coil up," which is actually stretching out to its maximum pre-action length. This loads the muscle, like cocking a gun. Then, as the muscle is held in this state, energy is stored, and energy grows as the muscle is held. That brief storage lasting a second or less allows for maximum storage and use of the energy.
There are three phases of the plyometric muscle contraction. The first is the eccentric phase, the rapid muscle lengthening movement and that initial stretch or loading action. Next is the amortization phase, the very brief, power-building period of muscle rest or holding period. Finally comes the concentric phase, in which muscles are released to create the explosive muscle shortening movement.
There's also a neurological component: Plyometrics train the brain to treat muscles differently, to the athlete's advantage. The brain is hardwired to limit force when a muscle is stretched out; the brain tells the muscle to hold, and the muscle can waver slightly, resulting in a loss of energy as it's slowly released in a series of small contractions. Plyometric exercises can condition the brain to tell the muscles something different. They train neurons to learn that in sports situations, the needs of a muscle are quick muscle contractions and precise, powerful, singular releases that produce a surge of energy.
Hopping and jumping exercises, for example, subject the quadriceps to a stretch-shortening cycle that can strengthen these muscles, increase vertical jump, and reduce the force of impact on the joints. Plyometric exercises mimic the motions used in sports such as skiing, tennis, football, basketball, volleyball, and boxing.
When making an Plyometric program for adolescents it can start with one to three sets of six to 10 repetitions of one upper-body exercise such as a medicine ball chest pass and one lower body exercise such as a double-leg hop on two non-consecutive days per week. As muscle strength increases, the routine can be expanded to include multiple medicine ball throws, jumps, and single leg-hops.
Typically for an athlete, 2-3 sessions of plyometrics can be completed in a week. Recovery time between sessions can be used to prescribe frequency and is recommended at 48-72 hours.
A sport which incorproates plyometrics in their training programmes is Volleyball. This is perfectly adequate to convert strength in sport-specific power and reduces the risk of over-training that can occur with more sessions each week. Plyometrics are usually performed during the mid to late pre-season phase of training. The closed season and early pre-season can be used to develop functional and maximal strength, which is then converted to explosive power. Because these volleyball plyometrics exercises require maximal effort and a high quality of movement, It is not recommended that Plyometric training to scheduled for the day after a heavy weight training session when muscles may still be sore and dont perform any other training immediately before such as endurance runs or speed training except for a thorough warm-up which is to be completed first.
DAY 1,
- Depth jumps - 3 sets x 8-10 reps
- Over The Back Toss - 3 sets x 8-10 reps
- Lateral High Hops - 3 sets x 8-10 reps
- Squat Throws From Chest - 3 sets x 8-10 reps
DAY 2,
- Single Arm Throws - 3 sets x 8-10 reps
- Hurdle Jumps - 3 sets x 8-10 reps
- Wall Throws - 3 sets x 8-10 reps
Lateral Barrier Jumps - 3 sets x 8-10 reps
Muscular Speed
The ability to move the whole body, or a body part, from one point to another in the shortest possible time.
Anerobic Interval Training:
Successful speed training for faster muscles is a discipline that places very specific demands on the body. This is because muscles are primarily composed of two main fiber types: type I, and type II. The fibers that make up the muscles of a particular athlete go a long way in determining which training methods will bring about the best results. Type I fibers are called slow-twitch fibers. Slow-twitch fibers respond best to endurance training, where a lot of repetition at low power output is involved. Another characteristic of slow-twitch fibers is a high resistance to fatigue, making these muscles suitable for tasks like running long distances or carrying objects for extended periods of time. Type II fibers are further split into type IIa (fast-twitch red) and type IIb (fast-twitch white).
The fast intervals force the muscles to use their glycogen stores for fuel, producing the lactic acid that's responsible for the burning feeling of tired muscles. By alternating slow and fast periods, you give the body a chance to build up just a little lactic acid, and those wide-open blood vessels carry it away during the slow intervals. You build up more during the fast period, and let it subside again during the slow period. Repeating this process over and over teaches the body how to quickly produce fuel from glycogen and efficiently carry it away. Eventually, this means you'll be able to go faster because the muscles recruit energy better, and you'll be able to go longer because the body flushes out the waste quicker.
A typical session may consist of approximately 5 sets of 10 repetitions with each sprint being 1 repetition. The work to rest ratio should be 1:5 i.e. a 5 second sprint should be followed by a 25 second recovery period. The number of sessions per week varies greatly. For example in most team sports speed and agility drills should be introduced late on in the pre-season phase. Two sessions a week is usually adequate. During the competitive season, one session per week may be enough. Sprint athletes may need as many as 3-5 sessions per week.
Speed training is important for both fitness training and professional athletes. Boxing, football and power lifting are examples of sports where speed is essential.
Speed training programs vary over the course of the year. How much emphasis it is given at any point in the season obviously depends on the sport (i.e. 100meter sprinter versus basketball player). For team sports the following model is an example of how speed training changes over the course of a competitive year:
Early Pre-Season
The emphasis is on building a general conditioning base with maximal strength training and endurance training. Little or no sprint work is completed at this time. Sprinting technique can be addressed here if it is a particular concern for the athlete. Because it is non-fatiguing and low intensity it won’t interfere with other forms of training during this phase.
Late Pre-Season
Strength is converted into explosive power with plyometric training or ballistics for example.
Basic speed training and agility training is now incorporated into the overall program. It can take up to 8 weeks for before a conditioning response is seen, which may mean there is some overlap into the competitive season.
In-Season
Speed and agility training is maintained. This can be achieved in 1-2 sessions per week at the start of a longer, mixed training session.
Closed Season
This phase is used for active recovery and regeneration. All speed training can be ceased and muscle balance issues addressed.
Muscular Strength:
Muscular strength is defined as the maximum amount of force that a muscle can exert against some form of resistance in a single effort.
Circuit Training:
Common features include a line of 10 to 12 exercise machines or stations organised to work each major muscle group, from largest to smallest. Traditionally, short rest periods are of 20 to 40 seconds and occur between stations. Moderate loading, of 50 to 70 percent maximal ability, at each station enables short rest periods, multiple repetitions and successful workout completion. Furthermore, circuit training should occur two to four times per week for best results.
This is an example of a circuit carried out in a gym environment:
Warm-up - 5 to 10 minutes on a stationary bike, treadmill or similar.
Abdominal crunches - Include some side twists for extra burn.
Bench press/chest press machine - 8 to 10 reps.
Dips/dip machine - 8 to 10 reps.
Chins/lat pulldown machine - 10 to 12 reps.
Seated rows - 10 to 12 reps.
Dumbbell shrugs - 8 to 10 reps.
Barbell bicep curls - 8 to 10 reps.
Squats - 10 to 12 reps..
Leg press machine - 8 to 10 reps.
Calf press machine - 8 to 10 reps.
Strength training exercises work the muscles by applying a resistance against which the muscles need to exert a force. The aim is to use an appropriate weight or resistant force that will work the target muscles to fatigue, over 8 to 12 repetitions of an exercise. A typical beginner’s strength training programme involves 8 to 10 exercises that work the major muscle groups of the body. These exercises are usually performed 2 to 3 times every week.
Often a pair of hand-weights supply the resistance in these exercises, or the weight of your own body is used as the resistance against which the muscles need to work. Expensive or elaborate gym equipment, although it can be used, is not needed to undertake a strength training programme – you can do it at home with minimal equipment.
Strength training must not be done on consecutive days unless different muscle groups are worked, e.g. arms on Monday, legs on Tuesday. This is because muscle tissue is broken down during strength training and then needs recovery time to rebuild itself – this is how muscles get stronger.
Sticking to the routine is the key to maintaining your fitness. However, rapidly increasing the intensity of the exercises or the time you spend doing them can lead to injury, and abandoning of the routine.
Strength development occurs with progressive resistance training. Progressive training maintains overload, or adequate intensity, by requiring slight load increases throughout your training program. Therefore, circuit training builds strength as long as you increase your lifting load as needed. You should increase your weight-training load when you can easily perform 12 or more repetitions with a given weight. Reduce your circuit-training load if you cannot perform 10 to 12 repetitions with a given load. Because each station works different muscle groups, resistance varies among stations.
by
radickson1 (student)
