Plyometric exercise involves stretching muscles eccentrically followed by a rapid concentric contraction, utilizing the stretch-shortening cycle. It can improve power, strength, and athletic performance. Plyometrics progressively overload the muscles through exercises of increasing intensity like jumps, hops, and throws. Proper surface, equipment, warm-up, technique, and recovery are needed to safely maximize training adaptations and prevent injury.
This document discusses VO2max, which is a measurement of the maximum amount of oxygen the body can use during exercise. It defines VO2max and explains that it is the best indicator of cardiovascular endurance. The document outlines normal VO2max values and discusses factors that can affect VO2max levels, such as gender, training, aging, altitude, and smoking. It also describes methods used to measure VO2max both directly and indirectly.
This document discusses methods of movement analysis in sports biomechanics. It covers qualitative and quantitative analysis, with qualitative focusing on systematic observation and feedback to improve performance, while quantitative uses kinematic data from video analysis. The document outlines the different planes and axes of motion, and how movements are analyzed in 2D vs 3D. It also discusses important considerations for video setup and analysis, such as camera type and settings, calibration, and digitization. Common video analysis software programs are also listed.
Here are the key steps to safely implement a plyometric program:
1. Evaluate the athlete's strength, speed, balance and physical characteristics.
2. Ensure the training area and equipment are properly sized and surfaced to prevent injuries.
3. Teach the athlete proper technique for each exercise before progression.
4. Design the program with consideration for intensity, frequency, recovery, volume and length tailored to the individual.
5. Gradually progress the program by systematically increasing the overload over time.
This document discusses various aspects of muscle physiology and training principles. It defines key terms like muscle strength, power, endurance and different energy systems. It describes how muscle adaptations occur in response to different types of training like resistance, aerobic and anaerobic training. It also summarizes the cardiovascular, respiratory, muscular and other physiological adaptations that result from endurance training.
This document provides an overview of a lesson on flexibility that includes:
- Defining flexibility and discussing factors that affect it
- Explaining how to test flexibility, including the sit and reach test
- Describing different types of stretching exercises to improve flexibility like active, passive, dynamic, and PNF stretching
- Discussing how the body adapts to flexibility training over time
The summary captures the key topics and structure of the lesson which includes defining flexibility, assessing flexibility through various tests, discussing factors that influence it, describing techniques to improve it like different stretching exercises, and how the body adapts with training.
Plyometric exercise involves stretching muscles eccentrically followed by a rapid concentric contraction, utilizing the stretch-shortening cycle. It can improve power, strength, and athletic performance. Plyometrics progressively overload the muscles through exercises of increasing intensity like jumps, hops, and throws. Proper surface, equipment, warm-up, technique, and recovery are needed to safely maximize training adaptations and prevent injury.
This document discusses VO2max, which is a measurement of the maximum amount of oxygen the body can use during exercise. It defines VO2max and explains that it is the best indicator of cardiovascular endurance. The document outlines normal VO2max values and discusses factors that can affect VO2max levels, such as gender, training, aging, altitude, and smoking. It also describes methods used to measure VO2max both directly and indirectly.
This document discusses methods of movement analysis in sports biomechanics. It covers qualitative and quantitative analysis, with qualitative focusing on systematic observation and feedback to improve performance, while quantitative uses kinematic data from video analysis. The document outlines the different planes and axes of motion, and how movements are analyzed in 2D vs 3D. It also discusses important considerations for video setup and analysis, such as camera type and settings, calibration, and digitization. Common video analysis software programs are also listed.
Here are the key steps to safely implement a plyometric program:
1. Evaluate the athlete's strength, speed, balance and physical characteristics.
2. Ensure the training area and equipment are properly sized and surfaced to prevent injuries.
3. Teach the athlete proper technique for each exercise before progression.
4. Design the program with consideration for intensity, frequency, recovery, volume and length tailored to the individual.
5. Gradually progress the program by systematically increasing the overload over time.
This document discusses various aspects of muscle physiology and training principles. It defines key terms like muscle strength, power, endurance and different energy systems. It describes how muscle adaptations occur in response to different types of training like resistance, aerobic and anaerobic training. It also summarizes the cardiovascular, respiratory, muscular and other physiological adaptations that result from endurance training.
This document provides an overview of a lesson on flexibility that includes:
- Defining flexibility and discussing factors that affect it
- Explaining how to test flexibility, including the sit and reach test
- Describing different types of stretching exercises to improve flexibility like active, passive, dynamic, and PNF stretching
- Discussing how the body adapts to flexibility training over time
The summary captures the key topics and structure of the lesson which includes defining flexibility, assessing flexibility through various tests, discussing factors that influence it, describing techniques to improve it like different stretching exercises, and how the body adapts with training.
Chapter Planning of Competitions & Periodization Ashish Phulkar
The document discusses various aspects of planning and periodization for athletic training. It begins by explaining that the frequency of competition depends on factors like the sport, athlete's training age and capacity. It then covers different types of periodization models including single, double and triple peak models. Specific topics covered include macrocycles, mesocycles, microcycles, preparatory periods, competition periods, transition periods, and recovery. Principles of periodization planning like individualization, overload, and specificity are also outlined. Overall, the document provides an overview of periodization concepts, models, and considerations for integrating recovery and peaking performance in an athlete's training plan.
Aerobic means "with oxygen," and anaerobic means "without oxygen." Anaerobic exercise is the type where you get out of breath in just a few moments, like when you lift weights for improving strength, when you sprint, or when you climb a long flight of stairs.
Circuit training is a method that combines strength and aerobic exercises performed one after another with brief rest periods in between. It was developed in the 1950s and uses 9-12 exercise stations. Studies show it is an efficient way to improve cardiovascular fitness and muscle endurance. The document provides tips for safely participating in circuit training, such as warming up, starting with light weights, focusing on form, and securing equipment between stations.
This document provides guidance on designing resistance training programs for muscular strength and endurance. It discusses the principles of resistance training, including specificity of training and progressive overload. When planning a workout, a needs analysis should be conducted considering a client's history, goals and preferences. Key variables to consider include exercise selection and order, training frequency, load and repetitions, volume, and rest periods. A variety of methods can be used to progress training intensity over time including increasing weight, repetitions, sets or decreasing rest. Periodization is also recommended for planning long-term training.
Mean and Methods of Endurance DevelopmentMAHABOOBJAN A
This document discusses different types of endurance and training methods to build endurance. It defines endurance as the ability to resist fatigue during physical activity. There are four main types of endurance defined by the duration and nature of the activity: basic endurance for under 45 seconds, speed endurance from 45 seconds to 2 minutes, general endurance from 2 minutes to 11 minutes, and long time endurance over 11 minutes. The document also outlines several continuous, interval, repetition, and competition training methods that can be used at different intensities and durations to progressively improve endurance over time.
Kinesiology is defined as the science of movement, while biomechanics is the study of living machines or living beings. The document discusses that every motor action has three phases: the prepatory phase before execution, the main phase where the goal is achieved, and the final phase following through. It explains the functional relationship between the phases, where the result and programming of one phase influences the next in the order of prepatory, main, and final phases.
Biomechanics is the study of the structure and function of biological systems through mechanics. Sports biomechanics analyzes sport movements to improve performance and prevent injuries. It applies principles of mechanics like forces, motion, momentum and balance to understand athletic performance through modeling and measurement. Some key concepts are center of gravity, friction, axes/planes of movement and running biomechanics analyzes major muscles, gait cycles and phases of stance.
This document discusses muscle energy technique (MET), a manual therapy procedure that involves voluntary muscle contraction against resistance applied by a therapist. It describes the types of muscle contractions involved - isotonic, eccentric, concentric, and isometric. MET uses post-isometric relaxation and reciprocal inhibition to facilitate muscle lengthening. Indications for MET include acute muscle spasm and restricted joints, while contraindications are acute injuries and unstable joints. Benefits of MET include restoring normal muscle tone, strengthening weak muscles, and improved joint mobility. Guidelines are provided for safely applying light contractions over multiple repetitions.
The document summarizes the acute and chronic responses of the body to exercise. For acute responses, it describes how cardiovascular factors like heart rate, stroke volume, and blood pressure increase during exercise to deliver more oxygen to working muscles. Respiratory responses also increase oxygen uptake and ventilation. Chronic adaptations to training include increased maximum oxygen uptake and efficiency of oxygen delivery systems in the cardiovascular and respiratory systems over 6-8 weeks of regular aerobic training. Anaerobic training leads to increased muscle size, strength and power over the same duration.
This document discusses various field tests that can be used to assess cardiorespiratory fitness without expensive equipment. It describes distance run tests like the 1-mile or 12-minute run that evaluate aerobic capacity. Walking tests and step tests are also covered that involve measuring heart rate before and after the activity. The document provides details on administering selected tests and measuring pulse rates accurately.
Plyometrics and types of Periodisation)J. Priyanka
Plyometrics
Goals of Plyometrics
Plyometrics Exercises
Plyometrics Effectiveness
Benefits of Plyometrics
Guidelines for Plyometrics training
Plyometrics in Rehabilitation
Periodisation
Objectives of Periodisation
Types of Periodisation
Benefits of Periodisation
The document analyzes the biomechanics of two types of soccer kicks - the straight kick and sweep kick - using 3D motion capture. It finds that the hip flexors and extensors produce most of the kicking force, with hip extensors initiating knee extension just before ball contact. While the sweep kick involves substantial abduction/adduction forces, these contribute less to power than flexion/extension motions due to anatomical resistance of moments. The study supports previous findings and recommends further 3D kinetic analysis of soccer kicks.
The document discusses the core and its importance for optimal functioning of the kinetic chain. It defines the core as the lumbo-pelvic-hip complex and describes the muscles involved. Various assessment tests are provided to evaluate core strength, endurance, neuromuscular control and overall functionality. Guidelines are given for developing a comprehensive core stabilization training program with emphasis on progression from stabilization to integrated strength training across multiple planes and functional activities.
Circuit training involves completing a series of strength exercises in a circuit without rest between exercises to improve strength, stamina, and flexibility, with the exercises laid out in a circular pattern but sometimes varied; it provides a full-body workout and can be adapted for different fitness levels and goals through variations in exercises, duration, intensity, and rest periods between circuits.
Skills are abilities that athletes acquire through practice to perform techniques. Techniques are the basic movements in a sport that are combined into patterns. There are three stages of motor skill acquisition - cognitive, associative, and autonomous. In the cognitive stage, athletes learn the components of a skill. In the associative stage, they link components into a smooth action. In the autonomous stage, the skill becomes automatic. Tactics involve decision making in competition situations based on strategy. Tactical training methods include acquiring tactical knowledge, consolidating knowledge, and developing creative abilities.
This document discusses the biomechanics and history of the long jump event in track and field. It explains that the long jump involves four phases: a run up phase, take off phase, flight phase, and landing phase. It provides details on world records in men's long jump dating back to 1901. Recommendations are made to improve long jump performance based on an analysis of these phases.
The document discusses the history and concepts of periodization in physical training. It outlines that periodization originated in ancient Greece and Egypt and was used for military training and sport. It defines periodization as dividing training into periods using cycling of characteristics like endurance and strength. It analyzes the different levels of periodization from macro cycles lasting months or years down to micro cycles of a single week. Finally, it discusses applying periodization principles to develop training plans tailored for specific sports and competitive calendars.
This document describes two flexibility tests - the Sit and Reach test and the Shoulder Stretch test. The Sit and Reach test measures hamstring and lower back flexibility using a tape measure and cardboard. Participants warm up, sit with the tape measure between their legs, and reach forward four times to measure flexibility. The Shoulder Stretch test measures shoulder flexibility by having participants reach over each shoulder and try to touch fingers behind their back. Scores are recorded as a distance for Sit and Reach and pass/fail for each shoulder in the Shoulder Stretch test.
This document provides information about sports massage, including its purposes, techniques, procedures, benefits, and contraindications. Sports massage can be used before, during, and after athletic events to prevent injuries, relieve swelling, drain fatigue, promote flexibility, and reduce muscle tension and inflammation. It involves techniques like effleurage, petrissage, percussion, and friction that are applied firmly and deeply compared to general massage. Sports massage benefits athletes by reducing pain, increasing circulation, relaxing muscles, and reducing anxiety. It should not be used on injuries like gout, burns, or open wounds.
Plyometric training involves explosive exercises that use the stretch-shortening cycle of muscles to improve speed, strength, and power. It works by elastic energy being stored in tendons and muscles during eccentric contractions and released during subsequent concentric contractions. A proper plyometric program considers factors like exercise mode, intensity, frequency, volume, progression over time, and safety precautions. Short-term plyometric training of 2-3 sessions per week for 4-16 weeks can improve athletic performance measures like jump height, sprinting, and agility.
Plyometrics are exercises that involve rapid eccentric and concentric muscle actions to enhance athletic performance and prevent injuries. The history and benefits of plyometrics are discussed. Several tests are recommended to assess athlete readiness for plyometric training, including balance, strength, and speed tests. Safety concerns and proper progressions are emphasized. The stretch-shortening cycle is explained as the neuromuscular principle behind plyometrics. Various lower and upper body plyometric exercises are described from least to most intense. Guidelines are provided for designing an effective plyometric training program.
Chapter Planning of Competitions & Periodization Ashish Phulkar
The document discusses various aspects of planning and periodization for athletic training. It begins by explaining that the frequency of competition depends on factors like the sport, athlete's training age and capacity. It then covers different types of periodization models including single, double and triple peak models. Specific topics covered include macrocycles, mesocycles, microcycles, preparatory periods, competition periods, transition periods, and recovery. Principles of periodization planning like individualization, overload, and specificity are also outlined. Overall, the document provides an overview of periodization concepts, models, and considerations for integrating recovery and peaking performance in an athlete's training plan.
Aerobic means "with oxygen," and anaerobic means "without oxygen." Anaerobic exercise is the type where you get out of breath in just a few moments, like when you lift weights for improving strength, when you sprint, or when you climb a long flight of stairs.
Circuit training is a method that combines strength and aerobic exercises performed one after another with brief rest periods in between. It was developed in the 1950s and uses 9-12 exercise stations. Studies show it is an efficient way to improve cardiovascular fitness and muscle endurance. The document provides tips for safely participating in circuit training, such as warming up, starting with light weights, focusing on form, and securing equipment between stations.
This document provides guidance on designing resistance training programs for muscular strength and endurance. It discusses the principles of resistance training, including specificity of training and progressive overload. When planning a workout, a needs analysis should be conducted considering a client's history, goals and preferences. Key variables to consider include exercise selection and order, training frequency, load and repetitions, volume, and rest periods. A variety of methods can be used to progress training intensity over time including increasing weight, repetitions, sets or decreasing rest. Periodization is also recommended for planning long-term training.
Mean and Methods of Endurance DevelopmentMAHABOOBJAN A
This document discusses different types of endurance and training methods to build endurance. It defines endurance as the ability to resist fatigue during physical activity. There are four main types of endurance defined by the duration and nature of the activity: basic endurance for under 45 seconds, speed endurance from 45 seconds to 2 minutes, general endurance from 2 minutes to 11 minutes, and long time endurance over 11 minutes. The document also outlines several continuous, interval, repetition, and competition training methods that can be used at different intensities and durations to progressively improve endurance over time.
Kinesiology is defined as the science of movement, while biomechanics is the study of living machines or living beings. The document discusses that every motor action has three phases: the prepatory phase before execution, the main phase where the goal is achieved, and the final phase following through. It explains the functional relationship between the phases, where the result and programming of one phase influences the next in the order of prepatory, main, and final phases.
Biomechanics is the study of the structure and function of biological systems through mechanics. Sports biomechanics analyzes sport movements to improve performance and prevent injuries. It applies principles of mechanics like forces, motion, momentum and balance to understand athletic performance through modeling and measurement. Some key concepts are center of gravity, friction, axes/planes of movement and running biomechanics analyzes major muscles, gait cycles and phases of stance.
This document discusses muscle energy technique (MET), a manual therapy procedure that involves voluntary muscle contraction against resistance applied by a therapist. It describes the types of muscle contractions involved - isotonic, eccentric, concentric, and isometric. MET uses post-isometric relaxation and reciprocal inhibition to facilitate muscle lengthening. Indications for MET include acute muscle spasm and restricted joints, while contraindications are acute injuries and unstable joints. Benefits of MET include restoring normal muscle tone, strengthening weak muscles, and improved joint mobility. Guidelines are provided for safely applying light contractions over multiple repetitions.
The document summarizes the acute and chronic responses of the body to exercise. For acute responses, it describes how cardiovascular factors like heart rate, stroke volume, and blood pressure increase during exercise to deliver more oxygen to working muscles. Respiratory responses also increase oxygen uptake and ventilation. Chronic adaptations to training include increased maximum oxygen uptake and efficiency of oxygen delivery systems in the cardiovascular and respiratory systems over 6-8 weeks of regular aerobic training. Anaerobic training leads to increased muscle size, strength and power over the same duration.
This document discusses various field tests that can be used to assess cardiorespiratory fitness without expensive equipment. It describes distance run tests like the 1-mile or 12-minute run that evaluate aerobic capacity. Walking tests and step tests are also covered that involve measuring heart rate before and after the activity. The document provides details on administering selected tests and measuring pulse rates accurately.
Plyometrics and types of Periodisation)J. Priyanka
Plyometrics
Goals of Plyometrics
Plyometrics Exercises
Plyometrics Effectiveness
Benefits of Plyometrics
Guidelines for Plyometrics training
Plyometrics in Rehabilitation
Periodisation
Objectives of Periodisation
Types of Periodisation
Benefits of Periodisation
The document analyzes the biomechanics of two types of soccer kicks - the straight kick and sweep kick - using 3D motion capture. It finds that the hip flexors and extensors produce most of the kicking force, with hip extensors initiating knee extension just before ball contact. While the sweep kick involves substantial abduction/adduction forces, these contribute less to power than flexion/extension motions due to anatomical resistance of moments. The study supports previous findings and recommends further 3D kinetic analysis of soccer kicks.
The document discusses the core and its importance for optimal functioning of the kinetic chain. It defines the core as the lumbo-pelvic-hip complex and describes the muscles involved. Various assessment tests are provided to evaluate core strength, endurance, neuromuscular control and overall functionality. Guidelines are given for developing a comprehensive core stabilization training program with emphasis on progression from stabilization to integrated strength training across multiple planes and functional activities.
Circuit training involves completing a series of strength exercises in a circuit without rest between exercises to improve strength, stamina, and flexibility, with the exercises laid out in a circular pattern but sometimes varied; it provides a full-body workout and can be adapted for different fitness levels and goals through variations in exercises, duration, intensity, and rest periods between circuits.
Skills are abilities that athletes acquire through practice to perform techniques. Techniques are the basic movements in a sport that are combined into patterns. There are three stages of motor skill acquisition - cognitive, associative, and autonomous. In the cognitive stage, athletes learn the components of a skill. In the associative stage, they link components into a smooth action. In the autonomous stage, the skill becomes automatic. Tactics involve decision making in competition situations based on strategy. Tactical training methods include acquiring tactical knowledge, consolidating knowledge, and developing creative abilities.
This document discusses the biomechanics and history of the long jump event in track and field. It explains that the long jump involves four phases: a run up phase, take off phase, flight phase, and landing phase. It provides details on world records in men's long jump dating back to 1901. Recommendations are made to improve long jump performance based on an analysis of these phases.
The document discusses the history and concepts of periodization in physical training. It outlines that periodization originated in ancient Greece and Egypt and was used for military training and sport. It defines periodization as dividing training into periods using cycling of characteristics like endurance and strength. It analyzes the different levels of periodization from macro cycles lasting months or years down to micro cycles of a single week. Finally, it discusses applying periodization principles to develop training plans tailored for specific sports and competitive calendars.
This document describes two flexibility tests - the Sit and Reach test and the Shoulder Stretch test. The Sit and Reach test measures hamstring and lower back flexibility using a tape measure and cardboard. Participants warm up, sit with the tape measure between their legs, and reach forward four times to measure flexibility. The Shoulder Stretch test measures shoulder flexibility by having participants reach over each shoulder and try to touch fingers behind their back. Scores are recorded as a distance for Sit and Reach and pass/fail for each shoulder in the Shoulder Stretch test.
This document provides information about sports massage, including its purposes, techniques, procedures, benefits, and contraindications. Sports massage can be used before, during, and after athletic events to prevent injuries, relieve swelling, drain fatigue, promote flexibility, and reduce muscle tension and inflammation. It involves techniques like effleurage, petrissage, percussion, and friction that are applied firmly and deeply compared to general massage. Sports massage benefits athletes by reducing pain, increasing circulation, relaxing muscles, and reducing anxiety. It should not be used on injuries like gout, burns, or open wounds.
Plyometric training involves explosive exercises that use the stretch-shortening cycle of muscles to improve speed, strength, and power. It works by elastic energy being stored in tendons and muscles during eccentric contractions and released during subsequent concentric contractions. A proper plyometric program considers factors like exercise mode, intensity, frequency, volume, progression over time, and safety precautions. Short-term plyometric training of 2-3 sessions per week for 4-16 weeks can improve athletic performance measures like jump height, sprinting, and agility.
Plyometrics are exercises that involve rapid eccentric and concentric muscle actions to enhance athletic performance and prevent injuries. The history and benefits of plyometrics are discussed. Several tests are recommended to assess athlete readiness for plyometric training, including balance, strength, and speed tests. Safety concerns and proper progressions are emphasized. The stretch-shortening cycle is explained as the neuromuscular principle behind plyometrics. Various lower and upper body plyometric exercises are described from least to most intense. Guidelines are provided for designing an effective plyometric training program.
Plyometrics are high-intensity exercises that involve rapid eccentric and concentric muscle actions. They are used to improve power, speed and reactive ability. The document defines plyometrics and their purpose. It describes proper technique, variables to consider in programming, and provides examples of lower and upper body plyometric exercises. It stresses the importance of assessing strength, flexibility and stability prerequisites before implementing a progressive plyometric training program to reduce injury risk.
Bompa's Periodization for Sports TrainingJoel Smith
This was a presentation on classical periodization methods for sport training based on Tudor Bompa's methods.
Lecture includes phases of training and various plyometric workouts.
The document outlines a training program for a 21-year-old male collegiate rugby player. It provides details on his physical attributes, sport requirements, training background, and injury history. Testing was conducted to evaluate his strength, power, flexibility, and aerobic capacity. A periodized training program is designed with macrocycles, mesocycles and microcycles focused on hypertrophy, basic strength, power, and peaking over 13 weeks. The program justification explains how the training was tailored specifically for rugby with emphasis on major muscle groups, power, strength and injury prevention.
Anil Dahiya XII chapter -10 Training in sports physical educationANIL DAHIYA
This document provides an overview of different components of sports training including strength, endurance, speed, flexibility, and coordinative abilities. It defines each component and describes various methods to improve each one. For strength, it discusses isometric, isotonic, and isokinetic exercises. For endurance, it covers continuous training, interval training, and fartlek training. For speed, it mentions acceleration runs and pace runs. And for flexibility, it lists static, ballistic, dynamic, and PNF stretching methods. The document serves as a reference for understanding the key aspects of training for sports.
PowerPoint presentation for Stage 6 HSC PDHPE Core 2 unit.
PowerPoint to be used in conjunction with class teacher website for activity resources and additional Prezi presentation for student-led learning.
http://ratusaupdhpe.weebly.com/
The document discusses how different types of training can affect performance, including aerobic training, anaerobic training, flexibility training, and strength training. It provides details on continuous training, fartlek training, aerobic intervals, circuits, anaerobic intervals, static stretching, ballistic stretching, dynamic stretching, PNF stretching, and the different types of muscle contractions including isotonic, eccentric, and isometric. The document emphasizes applying the principles of overload and progression to continually improve performance through training.
Physical condition, Physical skills and ways to improve themCiclos Formativos
Physical fitness refers to an athlete's ability to meet the physical demands of their sport without fatigue. The components of physical fitness are endurance, strength, speed, and flexibility. An athlete must participate in year-round conditioning programs that target all components to achieve optimal performance levels and prevent injury.
The document discusses fitness testing and strength training. It defines different types of fitness and provides details on tests to measure muscular strength and endurance. These include the bench jump, modified dip/push-up, and bent-leg curl-up tests. The document also outlines principles for developing strength, such as overload and specificity. It provides guidelines for prescribing strength training, including factors like mode, resistance, sets and frequency. The goal is to stimulate strength gains through progressive resistance training 2-3 times per week.
This document provides information on assessing different components of physical fitness, including cardiorespiratory endurance, muscular strength and endurance, flexibility, and body composition. It describes several tests to evaluate each component, such as the 1.5-mile run test for cardiorespiratory endurance, the bench jump, modified dip/push-up, and bent-leg curl-up tests for muscular strength and endurance, the sit-and-reach and total body rotation tests for flexibility, and methods like skinfold thickness measurements, bioelectrical impedance, and hydrostatic weighing to determine body composition. Maintaining an appropriate level of fitness in each area is important for health.
This document provides a case study for a 28-year-old male wrestler weighing 71kg who is in the early pre-season phase. It outlines his athletic goals of improving upper and lower body strength and power. It analyzes his biomechanics, movement patterns, physiological demands, injury risks, and current testing results. It proposes a macrocycle consisting of an off-season hypertrophy phase focusing on muscle growth, a pre-season strength phase emphasizing maximal strength right before competition, and an in-season maintenance phase to preserve strength during competition while preventing overtraining. Workouts are prescribed for each phase focusing on exercises like squats, cleans, and presses using various set/rep schemes and intensities.
This document discusses sports nutrition and provides information on several key topics:
1) It defines sports nutrition and outlines how it has evolved over time to focus on hydration, energy replenishment, and protein in addition to traditional carbohydrates.
2) It describes the different energy systems used in exercise and how carbohydrates, fats, and proteins contribute as fuels.
3) It provides nutritional guidelines for athletes including recommendations for carbohydrate, protein, fat, vitamin, mineral, and fluid intake to support training, recovery, performance and overall health.
This document discusses the five main components of health-related fitness: body composition, cardiovascular fitness, muscular strength, muscular endurance, and flexibility. It provides definitions and examples for each component, describing how they can be measured and improved through different types of exercises. The document also covers related topics like target heart rate zones, types of muscle contractions, and principles of flexibility and training.
The document discusses various components of sports training including strength, endurance, speed, flexibility, and coordinative abilities. It defines each component and describes different types. For strength, it outlines isometric, isotonic, and isokinetic exercises and their advantages and disadvantages. For endurance, it discusses continuous training, interval training, fartlek training, and circuit training methods. For speed, it covers pace runs and acceleration runs. For flexibility, it explains active, passive, and static flexibility as well as stretching techniques. Finally, it lists types of coordinative abilities such as reaction, balance, and adaptation.
Lateral motion training with slideboardsGreg Maurer
Learn the physiology and kinesiology of slideboard exercise. Learn how slideboard training improves cardiovascular capacity, strength, power, balance and stability. In ideal functional training tool that improves strength through accommodating eccentric load in all three planes of movement.
This document defines plyometrics as exercises that enable a muscle to reach maximum strength in as short a time as possible through a prestretch-shortening cycle. It originated from Eastern European training in the 1950s-60s and involves eccentric muscle activation followed by a stronger concentric contraction. The benefits include improved power, speed, and muscle fiber recruitment through overload. A plyometric program should progressively increase intensity, use appropriate volume based on sport demands, and allow for adequate recovery between sessions. Precautions include screening for injury history and conditioning levels.
Similar to Plyometrics Description IntroductionTypes Prerequisites (20)
Notational analysis is a systematic method of observing and analyzing coaching behavior. It can provide objective data on variables important for coaching effectiveness. One such analysis system is the Computerized Coaching Analysis System (CCAS), which collects data on an individual coach's comments, the technical success of athletes, and time management. Effective coaching behaviors include providing skill-related feedback and instructions focused on the goals of the drill. The timing, delivery, and emphasis of feedback should also be considered to optimize learning. Notational analysis can be used to establish a baseline of a coach's behavior and identify targets for change or reinforcement to modify their coaching approach.
The Yo-Yo intermittent recovery test consists of repeated 2x20m shuttle runs with 10 second active recovery periods between runs. The speed of the runs progressively increases, requiring athletes to maintain intensity while allowing recovery. It is designed to mimic sports involving bursts of intensive exercise followed by short rest. The test evaluates an individual's ability to repeatedly perform intense intermittent exercise while maximally activating the aerobic system. Athletes continue running until they can no longer maintain the required pace for two trials, with their final level and number of intervals completed recorded as their score.
The cardiovascular system consists of the heart, blood vessels, and blood. The heart is a muscular organ comprised of two pumps that circulate blood through the body. The heart has four chambers and valves that ensure blood flows in one direction. Blood vessels include arteries, capillaries and veins that transport blood throughout the body. The cardiovascular system works to transport oxygen, nutrients, waste and more while regulating fluids, temperature and other functions.
This document discusses pre-exercise nutritional strategies to optimize performance and prevent fatigue. It recommends carbohydrate loading 1-4 days before endurance events to maximize muscle glycogen stores. For non-endurance events, 24-36 hours of rest and adequate carbohydrate intake can normalize glycogen levels. The pre-event meal 1-4 hours before should continue fueling muscle glycogen while avoiding gastrointestinal issues. Proper hydration is also important, though hyperhydration has disadvantages like frequent urination.
The document discusses the "live high, train low" (LHTL) altitude training method. It explains that LHTL involves staying at altitude or in altitude simulated environments to stimulate erythropoietin (EPO) production and boost red blood cell counts, while training at sea level to maintain high training intensity. Research shows athletes using LHTL have greater improvements in VO2max and performance than those training only at altitude or sea level. The document also discusses mechanisms, benefits, side effects, and strategies for implementing LHTL, including supplemental oxygen, altitude tents, and hypobaric chambers.
Introduction to Sports Performance AnalysisAlpesh Jadhav
Performance analysis involves systematic observation to enhance athletic performance through objective statistical and video analysis. It includes biomechanical analysis which examines sports techniques and movements in fine detail based on mechanics and anatomy. Notational analysis studies gross movements and patterns in team sports with a focus on strategy and tactics. Both use video analysis and information management to provide coaches and athletes feedback to improve performances.
The document discusses trauma in the elderly population. It notes that the elderly population in India is growing rapidly and already accounts for over 100 million people. Elderly trauma patients require special consideration due to their unique medical needs and histories. Common causes of injury in elderly patients include falls, syncope, and motor vehicle accidents. Doctors must thoroughly assess both the traumatic injury and the patient's underlying medical conditions and medications when treating elderly trauma patients. Head injuries, cervical spine injuries, chest trauma, and abdominal trauma all require specific considerations in elderly patients.
- Henry's law states that the amount of gas dissolved in a liquid is proportional to the partial pressure of that gas in contact with the liquid. During scuba diving, the increased pressure at depth causes more nitrogen to dissolve in tissues. Rapid ascent reduces pressure and causes nitrogen bubbles to form, potentially resulting in decompression sickness (DCS).
- DCS occurs when dissolved nitrogen forms bubbles in tissues during ascent. It can be prevented by following safe ascent procedures and dive tables. Treatment involves recompression in a hyperbaric chamber to resolve the bubbles.
This document discusses self-confidence in sports. It defines self-confidence as the belief in one's ability to successfully perform a desired behavior. Self-confidence can be state-based and unstable or trait-based and stable. Having self-confidence in sports can positively influence emotions, concentration, goal-setting, effort, game strategy, and momentum. It also affects performance. The benefits of self-confidence in sports are explained through the Sport Confidence Model, which describes the constructs, sources, consequences, and factors that influence an athlete's self-confidence.
Osteoarthritis is a type of arthritis that affects the joints, caused by inflammation and breakdown of cartilage. It most commonly occurs in weight-bearing joints like knees, hips, lower back, and fingers. The main tissue affected is articular cartilage, resulting in increased swelling, cartilage fibrillation, erosion down to subchondral bone. Risk factors include age, gender, obesity, repetitive joint use, prior injury or inflammation. Management involves lifestyle changes, exercises, analgesics, corticosteroid injections, and joint replacement surgery for severe cases.
This document discusses myocardial infarction, also known as a heart attack. It begins by defining myocardial infarction as reduced blood flow in a coronary artery caused by atherosclerosis and blockage. It then discusses the effects of myocardial infarction on exercise response, including reduced oxygen transport capacity and decreased left ventricular contractile force. The document provides recommendations for exercise testing after a myocardial infarction, including using low-level testing to assess functional status and monitor for signs of ischemia. It lists indicators of an adverse prognosis, such as ischemic changes at low exercise levels. The document discusses different types and protocols for stress testing to evaluate the heart's response to stress.
This document discusses muscle hypertrophy, or muscle growth. It explains that hypertrophy occurs through an increase in the size of existing muscle fibers and number of myofibrils. Higher training volumes with moderate-heavy weights and moderate-high repetitions per set performed over multiple sets is associated with hypertrophy. Short rest periods between sets allows for higher training volumes. The document recommends compound exercises that recruit more muscle mass and hormonal response, as well as isolation exercises, performed over multiple training sessions per week for optimal hypertrophy.
According to the report, the consumption of video content related to IPL 2024 has seen significant growth, nearly 3 times more than the previous season, reflecting an increasing interest of fans.
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Indian cricketer Hardik Pandya and Serbian actress Natasha Stankovic have decided to part ways, ending a relationship that captivated fans and followers worldwide. The news of their split has been making headlines, stirring a mixture of shock, sadness, and speculation among their supporters.
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The Netherlands are in Group D in Euro Cup Germany - and, unpaid to this, they will be coming up against familiar foes. Remarkably, they have played France, who have fashioned some of the greatest players of all time, 30 times throughout history. Despite France being more effective in major competitions, including captivating the World Cup in 2018, Holland have the greater head-to-head record.
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However, in 2023, they played one another twice, with France endearing both matches 4-0 and 2-1 individually. Against Poland and Austria, the Netherlands also have a stout record, winning just under half the matches. They faced Austria at Euro 2020, engaging 2-0, and they haven't lost to Poland since 1979.
The lettering is on the wall for Holland to qualify for the knockouts, but nothing is failsafe. The Netherlands kickstart their Euros campaign against Poland on Sunday, June 16th. In Hamburg, they will have to go up against one of the best strikers in the world, Robert Lewandowski.
Netherlands vs Austria: Tough Challenges Await the Netherlands in Euro Cup Germany
Five days later, they travel south to face France in Leipzig, a side led by Kylian Mbappe - one of the finest players in the world currently and one of the most impressive players in his nation's history. To conclude, they face Austria in Berlin, knowing it could be the end of the road if they don't perform.
Ronald Koeman is widely considered one of the more successful Dutch managers in Premier League history, considering the nation has a reputation for struggling to replicate their talents in England. The former Everton manager went against that script and shone — and now he is back managing his nation.
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Netherlands vs Austria: Ronald Koeman's Tactical Approach For UEFA Euro 2024
As well as being the highest-scoring defender in history, Koeman is a man with immense tactical knowledge. He returned to manage Holland at the start of 2023 after it was announced Louis van Gaal would retire. His life back in the dugout with the team wasn't easy, as he lost his first match 4-0 to France after going 3-0 down within 21 minutes.
However, he eventually helped them qualify for Euro Cup Germany. The 61-year-old likes to organize his team with a defensive mindset. Some might call it pragmatic as he defends with minimal space between the lines, but that's often needed for international football.
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Belgium coach Domenico Tedesco will wait for several key players to recover from injury. Even if it means they miss the opening Euro Cup Germany stages of the European Championship in Germany this month. Veteran defender Jan Vertonghen, midfielder Youri Tielemans and defender Arthur. Theate are being given time to play in the tournament because they are considered vital to Belgium’s cause, Tedesco said on Tuesday.
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"Of course, you prefer to take players who are fully fit, but that's okay. We want to wait and be patient for some players even if they cannot play in those first matches," he told a press conference. The 37-year-old Vertonghen, Belgium’s Euro Cup 2024 most-capped international with 154 appearances, is struggling to shake off a groin injury.
"He will be there normally. This also applies to Youri Tielemans and Arthur Theate. The latter's position is very sensitive. We don't have many choices at left back. "It will only change if it turns out that they will only be available when, say, the final of the Euro 2024 Championship comes around. That's too long to wait. "However, I am confident that the injured boys are on track for the Euros.
Belgium vs Romania: Radu Dragusin Prepares for Crucial Role in Euro Cup Germany
Some of them have taken not one but two steps forward in their rehabilitation," he said. None of the injured players will feature in this week’s warm-up friendlies against Montenegro and Luxembourg. Romania centre-back Radu Dragusin found chances limited at Tottenham Hotspur in the second half of the 2023-24 season.
But is crucial to his country's cause at UEFA Euro 2024 where his aerial ability, physicality and hard graft make him a standout player. The 22-year-old moved to North London from Italian side Genoa in January but was kept on the sidelines by the form of another new arrival for the season, Mickey van de Ven, something Romania coach Edward Iordanescu admitted was a concern.
It will mean limited game-time going into the finals, but Dragusin, who cites Netherlands defender Virgil van Dijk as a role model, started every Euro Cup Germany qualifier as Romania went through the campaign unbeaten in their 10 games. He will be among their most important players in their first game in Germany against Ukraine in Munich on June 17, taking the right centre-back role in what is likely to be a back four.
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3. Plyometric
• Activities that enable a muscle to reach maximal
force in the shortest possible time
• Purpose:
• Improves the Production of Muscle Force and Power
• To increase the power of subsequent movements by
using both “The natural elastic components of
muscle and tendon” and the “stretch reflex”.
• Stretching Reflex: a Muscle contraction in response
to stretching within the muscle
4. In Greek, It Literally Means:
“Increase measurement”
Plyometric = Plio (more) + Metric
(measure)
Practically Defined,
Plyometric exercise is a quick, powerful
movement using a prestretch, or
countermovement, that involves the
Stretch-Shortening Cycle
6. Amortization
Phase
• There is a Delay,
between The Eccentric
and Concentric
muscle actions during
which Type Ia afferent
nerves synapse with
The Alpha Motor
Neurons in the ventral
root of the spinal cord
• The Alpha Motor
Neurons then transmit
signals to the Agonist
Muscle Group.
• Time from the end of the eccentric
phase to the initiation of the
concentric muscle action.
• Most crucial Phase in allowing
greater power production
• Its duration must be kept short
9. Technique
• Before adding any drill to an athlete’s plyometric
program, the strength and conditioning
professional must demonstrate proper technique
to the athlete in order to maximize the drill’s
effectiveness and minimize the risk of injury.
• For lower body Plyometrics, Proper Landing
Technique is essential, to prevent injury and
improve performance.
10. Strength
• Consideration of the athlete’s level of strength is
necessary before he/she performs Plyometrics.
• For Lower Body Plyometrics, the athlete’s 1RM Squat
should be at least 1.5 times his or her body weight.
• For Upper Body Plyometrics, the Bench Press 1RM
should be at least the athlete’s body weight for larger
athletes (those weighing over 220 pounds, or 100 kg) and
at least 1.5 times the body weight for smaller athletes
(those weighing less than 220 pounds).
• An alternative measure of prerequisite Upper Body
Strength is the ability to perform “Five Clap Push-Ups”
in a row.
11.
12. Speed
• For lower body Plyometrics, the athlete should be
able to perform five repetitions of the squat with
60% body weight in 5 seconds or less.
• To meet this speed prerequisite, participation in
sprint training and speed specific resistance
training programs is helpful.
• To satisfy the speed requirement for upper body
Plyometrics, the athlete should be able to perform
five repetitions of the bench press with 60%
body weight in 5 seconds or less.
13. BALANCE• Three balance tests
(Standing, Quarter Squat,
Double Squat)
• Each test position must be
held for 30 seconds.
• For example, an athlete
beginning plyometric training
for the first time would be
required to stand on one leg
for 30 seconds without
falling.
• An experienced athlete
beginning an advanced
plyometric training program
must maintain a single-leg
half squat for 30 seconds
without falling.
14. Physical Characteristics
• Athletes who weigh more than 220 pounds (100
kg) :
may be at an increased risk for injury when
performing plyometric exercises.
should avoid high-volume, high-intensity
plyometric exercises.
Should not perform depth jumps from heights
greater than 18 inches (46 cm).
15. Types of Plyometrics
• Lower Body Plyometrics
• Upper Body Plyometrics
• Trunk Plyometrics
16. Lower Body Plyometrics
• Appropriate for games like :
Track & Field Sprinting
Soccer
Volleyball
Basketball
American Football
Baseball.
29. Upper Body Plyometrics
• Used in Sports that Require Rapid,
Powerful Upper Body Movements such as,
Baseball,
Softball,
Tennis,
Golf,
Throws in Track and Field