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    Delerio, Janel O. Resistance Training Activity

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    Plyometric training is the most effective approach for developing hypertrophy and strength according to the document. Plyometrics involves an eccentric contraction storing energy followed immediately by a concentric contraction, utilizing the stored energy to increase force. This stretch-shortening cycle underlies plyometrics' effectiveness. As a volleyball libero, the author would choose plyometrics to improve quick reactions and explosiveness through exercises like speed skater ladders and box jumps. Plyometrics training improves power and explosiveness essential for the libero position.

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    Delerio, Janel O. Resistance Training Activity

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    Plyometric training is the most effective approach for developing hypertrophy and strength according to the document. Plyometrics involves an eccentric contraction storing energy followed immediately by a concentric contraction, utilizing the stored energy to increase force. This stretch-shortening cycle underlies plyometrics' effectiveness. As a volleyball libero, the author would choose plyometrics to improve quick reactions and explosiveness through exercises like speed skater ladders and box jumps. Plyometrics training improves power and explosiveness essential for the libero position.

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    Plyometric training is the most effective approach for developing hypertrophy and strength according to the document. Plyometrics involves an eccentric contraction storing energy followed immediately by a concentric contraction, utilizing the stored energy to increase force. This stretch-shortening cycle underlies plyometrics' effectiveness. As a volleyball libero, the author would choose plyometrics to improve quick reactions and explosiveness through exercises like speed skater ladders and box jumps. Plyometrics training improves power and explosiveness essential for the libero position.

    Copyright:

    © All Rights Reserved
    42 views2 pages

    Delerio, Janel O. Resistance Training Activity

    Uploaded by

    Cat
    Plyometric training is the most effective approach for developing hypertrophy and strength according to the document. Plyometrics involves an eccentric contraction storing energy followed immediately by a concentric contraction, utilizing the stored energy to increase force. This stretch-shortening cycle underlies plyometrics' effectiveness. As a volleyball libero, the author would choose plyometrics to improve quick reactions and explosiveness through exercises like speed skater ladders and box jumps. Plyometrics training improves power and explosiveness essential for the libero position.

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    Delerio, Janel O.

    RESISTANCE TRAINING
    ACTIVITY

    1. Among the six resistance training systems from the lecture, Which has the most
    effective approach in terms of developing muscular hypertrophy and strength? Briefly
    discuss what happens physiologically. Kindly defend your answer by providing a reliable
    source such as a journal, article, or study. (300 words).

    A plyometric exercise comprises of three phases (1) Eccentric phase, or landing


    phase, involves the pre-loading (energy is stored) of the agonist muscle group (2)
    Amortization phase, or transition phase, is the time between the concentric and
    eccentric phases. This time needs to be as short as possible otherwise the energy stored
    during the eccentric phase dissipates, reducing the plyometric effect (3) Concentric
    phase, or take-off phase, uses the stored energy to increase the force of the movement
    The maximum force that a muscle will develop is attained throughout a rapid
    eccentric contraction. However, it should be realized that muscles rarely perform one
    type of contraction in isolation throughout athletic movements. when a concentric
    contraction happens (muscle shortens) right away following an eccentric contraction
    (muscle lengthens), then the force generated are often dramatically increased. This
    stored energy is available to the muscle solely during a subsequent contraction. it is
    essential to understand that this energy boost is lost if the eccentric contraction is not
    followed instantly by a concentric contraction. to express this larger force, the muscle
    must contract within the shortest time possible. This whole process is usually known as
    the stretch-shortening cycle and is the underlying mechanism of plyometric training.
    The squat is probably the foremost significant exercise for building strength,
    power and muscle. whether you perform bodyweight squats to develop improved
    endurance, jumping squats for more power, or weighted barbell squats for strength, all
    of them offer you with an excellent workout and fitness gains. together with deadlifts,
    bench press and rows / pull ups, it is one amongst the four most significant strength
    training exercises. Squats work the largest muscles of the body, the glutes (Gluteus
    Maximus) also called the buttocks. They also work the quads (Quadriceps) or outer thigh
    and other muscles in the legs (hamstrings, calves), the spine and core, being particularly
    good for strengthening the lower back. Sprinters, martial artists, swimmers, skiers and
    dancers all have the benefit of the squat. In fact, each athlete will benefit from this
    exercise.
    2. Based on your own experience, what would you choose among the six training systems
    to help your own muscles develop hypertrophy and strength? Why? Relate your answer
    to your UAAP sport or recreational sport. Provide exercise examples specific to your
    answer (300 words).
    Plyometric training is a form of intense training that involves the use of a stretch
    and contraction sequence of muscle fibers in order to generate great strength at a high
    speed. With this type of training approach, it will improve the overall power and
    explosiveness.
    Plyometric exercises also involve a stretch of the muscles, immediately followed
    by a contraction of the same muscles — that is why it’s typically cited as “jump
    coaching.” While strength training principally creates nervous system and muscular
    adaptations to get stronger, plyometric exercises can help improve explosiveness — a
    person’s ability to generate maximum force in a very minimum time. Picture a sprinter
    taking off at the starting line, or an Olympic long jumper jumping from stillness, they
    both need explosive power to do what they do. Plyometrics is a very important
    component of most professional sports performance training because it focuses on the
    “speed” component of power.
    As a libero it is very important to be quick on the floor. This training help me
    improve my instincts during a game. To increase my reaction time, I exercise speed-
    skater ladders. This fast footwork teaches the body to recruit bigger, stronger muscle
    fibers to power your movement rather than relying on smaller muscle groups. Another
    exercise is the forward two-foot box jumps. Box jumps will boost the heart rate, engage
    an athlete’s quads and glutes, and reinforce the body’s ability to use major muscles
    even when moving at high speeds.

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