Plyometric Exercises and Their Benefits for Football Players

Plyometric Exercises and Their Benefits for Football Players The benefits of polymetric exercises for soccer players and the  importance of when in a training session these type of exercises should  be implemented. Introduction The subject of exercise and physiology is a broad topic. Researchers have known for many years that exercise benefits the body in various ways and there is not a practicing physician anywhere that does not recommend it to his/her patients. But the actual effects of exercise on a person’s ability to perform an activity are not well understood. Whether the increase in ability to perform is due to what is known as â€Å"muscle memory†, increased muscle mass, or simply based on repetitive motion is hard to determine in a quantitative sense. In the next few pages a case will be made for what are known as polymetric exercises specifically for increased soccer playing ability. In order to explore the subjects of exercise and kinesiology it is necessary to have an adequate amount of background information beforehand therefore before delving directly into the core subject matter, a few general principles will be discussed to provide a framework of thinking for the remainder of the paper. A few principles that are crucial to the understanding of the effects of polymetric exercise are muscle physiology, various exercise regimes, and finally the basics of polymetrics and why they work. Muscle Physiology The human body is made up of hundreds of muscles from the most minute (i.e. the muscles that close your eyelid) to very large conspicuous muscles (quadriceps, gluteus maximus, etc.). The large muscles are generally the ones that human beings â€Å"train† to become stronger and more adept, however all muscles have the same basic structure. Each muscle is made up of a series of strands of tissue known as muscle fibers. These fibers work together as one large unit to form what we know as muscle groups. The major muscle groups that most people know about and understand the location of are the bicep brachi(biceps),pectoralis major (pecs), quadriceps femoris (quadriceps), and rectus abdominas (abs). These groups are the major muscle groups that people tend to â€Å"workout or train† in order to lose weight or tone up and are the muscles with which the majority of the population is most familiar with. While a working knowledge of the major muscle groups is sufficient for the everyday layperson going to the gym, to really understand what is involved in the build up of muscle mass and the accumulation of what is known as â€Å"muscle memory† it is necessary to understand what is going on at the cellular level. Muscle cells work together with the nerves to perform actions. The body’s nerves create an electrical impulse triggered by a potassium gradient which then stimulates the muscle cells into action. Even though this entire process takes much less than a second, there are still ways of maximizing the efficiency and output of the muscle cells. Some of the muscle cells are part of what are known as fast twitch muscle fibers and others are part of slow twitch muscle fibers. These concepts will be discussed more in the next section. Fast twitch versus slow twitch muscles Experts usually split muscles into two general groupings or types. The first type is called fast twitch muscle fiber. Fast twitch muscles are the muscles that react quickly to stressors (ie sprinting, jumping, or punching). The fast twitch fibers are usually what are termed the â€Å"shorter† muscle fibers. Even though the actual physical length of the fibers are no different from the â€Å"longer† or slow twitch muscle fibers, the term short refers to the type of energy they use and the types of activities that these muscle fibers are suited best for. Fast twitch muscle fibers are better suited for activities that require quick movements for short amounts of time. For instance, sprinters build up fast twitch muscle fibers, so do boxers, and to an extent soccer players do as well (Vannatta 2002). These muscle fibers are powered by â€Å"quick or fast† energy which is provided by ATPs produced by carbohydrates. In order to build up these fast twitch muscles specif ic types of exercises work best. General exercises (jogging, weight training, calisthenics) will build the muscle fibers up to a certain point, especially if this is the first activity in a while or ever for that matter. However, once a reasonable level of fitness is achieved it begins to get harder to realize increased fast twitch muscle enhancement. It is due to this new plateau of difficulty that researchers have developed different types of exercises to specifically address the fast twitch muscle fibers (Pollock et al 1998). There are several different types of exercises that can be used to overcome fast twitch muscle fiber plateaus. These exercises employ techniques that capitalize on movements that require quick employment of energy. A few examples of exercises would be anything that requires jumping, dexterity drills, or footwork drills. All of these exercises increase the muscle memory of the fast twitch muscle fibers. Muscle memory is defined as the tendency for muscles to â€Å"remember† or acquire a propensity for the motions of a specific action. This is due to a muscle’s direct feedback mechanism connected with growth. Once a muscle is stressed and the stressor is removed, the muscle takes time to recover. Depending on the amount of stress, the muscle can take varying amounts of time to recover. Also, once the muscle is stressed it will not only recover to the original state of the muscle but it will increase its resistance to stressors to the point of the initial stress event (Rhe a et al 2003). In other words, once the muscle fiber is torn by work (ie exercise) it will repair itself to a point where it can resist the same type of exercise stress again later and in the process builds up an increased muscle mass. It’s the accompaniment of muscle memory exercises and the increased resistance to stressors that leads to the abolishment of a fast twitch muscle fiber performance plateau. While fast twitch muscle fibers rely on quick use of energy, slow twitch or long muscle fibers require the use of sustainable energy found in slower burning sources such as protein and fats. These muscle fibers are better suited for types of activities that require muscle endurance. Slow twitch muscle fibers are responsible for activities such as long distance running, rowing, and cycling. Long muscle fibers must be equipped with the stamina needed for endurance events, as well as be able to work in conjunction with the fast twitch muscle fibers for quick bursts of speed. No one has solely fast twitch or solely slow twitch muscles. Each person has a specific ratio of slow to fast twitch muscle fibers that determines what kind of sports or activities that they are better suited to (ie endurance vs. sprints). In other words, marathon runners have more slow twitch muscle fibers than do sprinters and boxers have more fast twitch muscle fibers in comparison to cyclists. Although the ratio of muscle fiber types plays a role in determining the types of sports and activities that a person participates in, it is not a completely â€Å"firm† method of deciding on the type of performance expected from an individual. Some sports, like soccer, are activities that require a fair amount of both slow twitch and fast twitch muscle fibers in order to perform at the highest level, and this holds true for many sports (Ekblom 1986). Therefore the question is â€Å"how can athletes enhance the performance of both their slow twitch muscle fibers and fast twitch muscle fibers with one series of exercises?†. In the past there has not been a good answer to this question. Coaches and athletes have simply trained one set of muscle fibers on one day and then train the other muscle fibers on the next days. In this way all of the muscle fiber types were being trained, but not in a single training session, and thus the simulation of a game or competitive event was not accurately depicted. However, recently kinesiology has taken an interesting turn with regard to training multiple muscle groups at the same time. The next section will discuss a few of these techniques at length. Exercises to train multiple muscle groups Researchers have determined that there are sets or groupings of exercises that can effectively train both slow and fast twitch muscle fibers, as well as training multiple muscle groups, concurrently. This group of exercises is collectively known as polymetric exercises. The meaning of the word polymetric is just as its roots imply. These are exercises that employ techniques to train multiple (poly-) muscles at once using different movements (-metrics). There are several different types of exercises that are all considered polymetric exercises. These exercises include all non-isolationistic movement, or in other words, any exercise or movement that trains more than one muscle or muscle group at a time. These exercises can include plyometric exercises, isotonic exercises, polykinetic exercises , polytonic exercises or compound exercises. We will look at each type briefly as a preliminary procedure. Plyometric Exercise Plyometric exercises are a group of exercises that many organized sports teams and athletes are familiar with. Plyometrics are usually implemented in what are also known as â€Å"drills†. These can include such practices as box jumping, jump roping, line hops, etc. Basically, plyometrics serve to recreate certain situations that the athlete may encounter during a competitive event. This could be anything from jumping over a would be tackler, making a quick turn to avoid an opponent, or jumping over a hurdle. There are many plyometric drills that are employed by various coaches and one only needs to decide on the specific movements that are used in the activity that they are involved with in order for new drills to be designed. Plyometrics are very good at training the fast twitch muscle fibers to react with greater efficiency and at a higher rate than the original state of the muscle. Even though most polymetric muscles are good at training both types of muscle fibers, plyomet ric exercises in general do not do a good job of training the slow twitch muscle fibers and thus are considered an earlier stage of exercise development than other more advanced polymetric exercises. Isotonic Exercise Isotonic exercises are a group of exercises that stresses a constant load of resistance against the opposing muscle. These are most easily generalized as the weight lifting exercises that people perform in a gym such as: bicep curls, bench press, and standing barbell rows. Most experts agree that the use of free weights for these exercises is essential because free weights tend to employ more muscle groups at the same time in order to balance the weight. It is due to the act of balancing muscle groups that more muscle mass may be gained by using free weights instead of machines. Its important to realize that not all isotonic exercises can be called polymetric exercises. In most cases the use of isotonic exercises necessitates the employment of more than one muscle group or type of muscle fiber at a time and therefore may be classified as a polymetric exercise, however in some cases isotonic exercises may isolate a single muscle or muscle group in which case they can no longer be cons idered a polymetric exercise. Polykinetic Exercise Polykinetic exercise literally means multiple motion or multiple movement. Dancers and tennis players perform these exercises most frequently in order to increase their â€Å"spring† or vertical jumping height. Polykinetic exercises sometimes are misclassified as other polymetric exercises such as polymetrics. Polykinetics use multiple motion exercises to employ as many muscles as possible in one specific exercises. Again, polykinetics much like plyometrics are used mostly to train fast twitch muscle fibers, however if the exercises are performed for a longer period of time then these could also be used to train the slow twitch muscle fibers as well. Polytonic Exercise Polytonic exercise is not actually a separate division of polymetric exercise but is simply used interchangeably with polymetric and plyometric when discussing various sports training activities. Literally polytonic means â€Å"multiple tones† and was originally applied to Greek orthography. Compound Exercise Compound exercise is also simply another way to express the idea of an exercise which involves multiple muscle employment. However, most researchers acknowledge compound exercises as those that involve a great deal of balance as well as the actual movement of the exercise. There are now specific tools that are used in conjunction with compound exercises which include such items as balance boards, balance balls, posture correcting exercise balls, etc. All of these items are designed to force the person exercising to not only employ their muscles during the exercise, but also use them to balance themselves and the weight at the same time. Why does polymetric training work? The idea and principle behind polymetric training is to â€Å"get the most bang for your buck†. Exercise kinesiologists have developed methods to get the most muscle fatigue and consequent recovery in the least amount of time and energy expenditure. This age of technology is the fastest paced since the industrial revolution and does not appear to be slowing down any. Therefore it is imperative for today’s athletes to be able to train as many muscle groups as possible in one session, while still maintaining a high level of performance. Polymetric exercises allow this to happen and in some cases have been shown to provide the best possible training for the competitive event for which they are intended (Noda et al. 1998). The Ins and Outs of Polymetrics Polymetric exercises have been shown to improve the ability of many sports teams and athletes to perform at amazingly high levels when employed correctly. The types of activities that are performed are very important and should be specific to that particular sport. For example, it has been shown that soccer players need the recruitment of both fast twitch and slow twitch muscle fibers. Soccer is a sport that requires not only stamina to last the entirety of the game while running almost constantly, but also demands small bursts of speed and energy in order to outdistance your opponent or to save the ball (Reilly 2005). In the case of soccer then, it is absolutely essential to not just train for endurance or for speed, but for a combination of the two. By utilizing polymetrics it is possible to not only train both slow and fast twitch muscle groups, but is possible to do this at the exact same time. The optimal conditioning program is the implementation of a holistic fitness approach as stated by Reilly (2005). While the types of exercises are extremely important, another aspect of training which is often overlooked is that of the time of training. This is not referring to the time of day, but rather the time in the training regime. It is believed that the sequence in the exercise routine is linked to the overall performance of the participant later in a competitive event. Using the concepts of strength and endurance as potential results, it is possible to make a few generalizations concerning training. First, an athlete will have the most energy during the beginning phase of an exercise or workout routine and will be able to produce the most power. We can say that this is when his/her strength is at its highest level throughout the entire routine. Secondly, if an athlete wanted to increase his/her strength to the optimal level he/she should train their bodies at the point when their strength is the highest initially so that the amount of stress on the muscles is the greatest, leading to the most growth. It would seem reasonable then to assume that in order to gain the most strength gains an athlete would do some sort of polymetric training early on in their workout routine. Since polymetrics would work multiple groups and the athlete is working these muscles early, the greatest increase in athletic ability would be in strength instead of endurance. However, if we assume that at the end of a workout period an athlete’s muscles are at their weakest point or are the most tired/stressed, then it is reasonable to say that the opposite is true if the polymetric exercises are performed at the end of a workout session. If performed at the end of an exercise period, polymetric drills will increase the endurance of an individual since the muscles will not be exerting the most force (ie strength) that they are capable of, but will instead be utilizing the longterm energy sources in the body. Conclusion Polymetric exercise encompass a wide range of workouts, drills, and exercise regimes which all help to stress the body’s muscles in many different ways. In the case of soccer players it is of the utmost importance that these techniques be employed. According to Reilly (2005) today’s soccer players are enjoying an increased physical ability and game tempo compared to decades in the past. This is due not only to better medicine and technology, but also to the increase of high end research performed in the disciplines of physiology and kinesiology. It is an obvious assumption that the temporal aspect of exercise is extremely important in determining what muscles are stressed and how. This paper has shown that in order to increase strength, athletes should perform polymetric drills at the beginning of an exercise routine and to increase stamina or endurance one should perform polymetric drills at the end of a practice or exercise period. This claim is significant in that it implies that polymetrics may be more important to athletes as they increase their basal fitness level and approach loftier performance levels in an effort to perform at their absolute best. It is necessary for research to continue to be done in this area so that athletes may continue to increase their performance levels naturally and without pharmaceutical enhancement.

Childhood Obesity Prevention and Intervention Essay

â€Å"Childhood obesity has more than tripled in the last 30 years† (Centers for Disease Control and Prevention [CDC], 2008). That statistic is staggering. Data and surveys from the 1970’s to present suggest that the United States has been fighting obesity for a great deal of time and the battle continues, increasing in numbers and ever more alarming trends (Fals, 2009). Obesity has historically been treated as an adult problem, but the tripling of childhood obesity over the last three decades clearly illustrates that children are at exponentially higher risk, requiring a shift in focus. Immediate and continuing efforts are essential in the battle against childhood obesity. Prevention, education, and intervention require the involvement of not only affected children and their parents, but the public, government, and medical community as well. The government and society need to become involved in making prevention and intervention of childhood obesity a top priority. Family involvement is also critical; however, aid is needed to support and educate them. The First Lady, Michelle Obama, has been promoting a campaign (Let’s Move!) to raise awareness and help prevent childhood obesity (White House, 2011). The campaign’s checklists for parents and childcare providers contain numerous simple, but helpful tips like dietary changes, exercising, and restricting television and video game time. Similarly, We Can!  ® is a program offering many resources to parents, caregivers, and local community groups. Like the latter campaign, this program also places focus on diet, exercise, and media usage. The program partners nationally with a number of organizations and media outlets to ensure families in all parts of America have access to information and help (U.S. Department of Health & Human Services [HHS], 2012). More programs like these are needed in communities and nationwide. The number of resources is increasing but not as quickly as the problem they are attempting to help. Strategies for childhood obesity intervention and prevention are surprisingly simple, but it is up to parents to implement them. One strategy is sharing meals as a family. Choosing healthy foods is not easy and parents can help by providing healthy meals and sharing them with their children. In addition, children often model the behavior of parents; therefore, a parent eating healthy foods may influence the child to do the same. Eating together has the added benefit of being an emotionally positive experience for the entire family. According to guidelines from the U.S. Department of Health and Human Services, food choices and physical activity are the most important factors in the obesity battle. Consequently, parents must offer healthy foods in addition to lowering the calories their children consume. Children must also be encouraged to exercise (HHS, 2010, p. 10). Finally, reduction of television, video games, and computer usage encourages children to be more active and gets them moving. Reducing screen time to no more than two hours per day is recommended by the American Academy of Pediatrics (AAP, 2003, p. 427). By implementing these strategies, parents will be able to help their children with making strides towards health. Research studies have determined health dangers faced by obese children are comparable to those of obese adults. Formerly adult-associated chronic diseases are striking children. These diseases (comorbidities) are numerous and may have grave consequences. Diabetes, high blood pressure, sleep apnea, and the metabolic syndrome are only a few examples of the diseases striking obese children (Daniels et al., 2005, p. 2002). Furthermore, additional research has determined that childhood and adolescent obesity can cause early death (Reilly & Kelly, 2011, p. 894). The medical community must provide more research and education to help with prevention of these disease processes and better interventions. Researchers have stressed the â€Å"stigmatization of fatness,† with regard to societal views of this disease (Gard & Wright, 2005, p. 69). Obese children are assumed to be lazy and unworthy of attention. Obese children suffer many psychological issues and the bullying is one of the contributors. A recent study reported, â€Å"Bullying happens every day† and it â€Å"has a direct impact on stress and trauma symptoms† (Brandt et al., 2012). Furthermore, â€Å"Children who are obese are more likely to be bullied† asserts another study (Lumeng et al., 2010). In general, obese children tend to be at risk for depression, anxiety disorders, social phobias, poor self-esteem, eating disorders, and a higher risk of suicidal tendencies. Psychiatric intervention is required to aid obese children in developing normally so these problems do not continue into adulthood. Individual support and support groups could be very effective interventions to consider. The epidemic of childhood obesity is not getting better. Every year it appears to be getting excessively worse. Realistic goals are to educate parents, healthcare providers, and the public, giving them as much research and information as possible. Education, intervention, and prevention are the most important factors for combating the effects of childhood obesity and in helping to ensure the health and happiness of children suffering from this disease. References American Academy of Pediatrics. (2003). Prevention of pediatric overweight and obesity. Pediatrics, 112(2), 427. Retrieved from http://www2.aap.org/obesity/ppt/PREVENTION%20OF%20PEDIATRIC%20OBESITY%20AAP.ppt – 9k – 2010-03-11 Brandt, A., Zaveri, K., Fernandez, K., Jondoh, L., Duran, E., Bell, L., . . . Gutierrez, J. (2012). School bullying hurts: Evidence of psychological and academic challenges among students with bullying histories. Undergraduate Research Journal for the Human Sciences: Special Edition, 11. Retrieved from http://www.kon.org/urc/v11/bullying/brandt.html Centers for Disease Control and Prevention. (2008). CDC – Obesity – Facts – Adolescent and school health. Centers for Disease Control and Prevention. Retrieved from http://www.cdc.gov/healthyyouth/obesity/facts.htm Daniels, S., Arnett, D., Eckel, R., Gidding, S., Hayman, L., Kumanyika, S., . . . Robinson, T. (2005). Overweight in children and adolescents. Circulation, 111(15), 1999- 2012. Fals, A. (2009). Childhood obesity: A bit of history – National childhood obesity. Examiner. Retrieved from http://www.examiner.com/article/childhood-obesity-a-bit-of-history Gard, M., & Wright, J. (2005). The obesity epidemic: Science, morality, and ideology (1st Ed.). New York, U.S.A.: Taylor & Francis Inc. Lumeng, J., Forrest, P., Appugliese, D., Kaciroti, N., Corwyn, R., & Bradley, R. (2010). Weight Status as a Predictor of Being Bullied in Third Through Sixth Grades. Journal of the American Academy of Pediatrics, 125(6), 1301-1307. doi:10.1542/peds.2009-0774. Reilly, J., & Kelly, J. (2011). Long-term impact of overweight and obesity in childhood and adolescence on morbidity and premature mortality in adulthood: Systematic review. International Journal of Obesity, 35(7), 891-898. doi:10.1038/ijo.2010.222.

Events Leading For The First World War - 1127 Words

Term Paper #2: Events Leading to the First World War There were five foremost supremacies in the First World War. Those five supremacies were Great Britain, France, the German Empire, the Austro-Hungarian Empire, and Russia. This paper will be discussing the escalation of imperialism, nationalism, and militarism in the German Empire throughout the fifty years leading up to the First World War and describing how each of these said characteristics led to the German Empire going to war with and against the other said supremacies. To start out, imperialism is the arrangement when an influential nation controls and exploits a colony or colonies. The most communal circumstance for imperialism is when the imperialist nation inaugurates control over the newfound terrain through intimidation and force. After the colony or colonies are subjugated, the territory is then claimed as a colony of the imperialist nation. The imperialist nation is frequently denoted to as the ‘mother country’ of the colony or colonies it has taken over. The imperialist nation ‘gives birth’ to a new colony, hence the name ‘mother country’ of the colony. The colonial governments are functioned by the imperial nation or a subservient puppet regime. The manifestation of a military power is often positioned in the colony or colonies to regulate the native inhabitants-who justifiably do not appreciate being taken over-, to deal with any insurrections that transpire, and to dissuade imperial competitors. The Show MoreRelatedThe Events Leading For The First World War1085 Words   |  5 PagesThe Events Leading to The First World War Xavier Theriot HIST102-084 The world war thrown into chaos the day that the Austro-Hungarian Empire declared war on Serbia. The assassination of Archduke Franz Ferdinand ushered a war which caused the toppling of four empires and lead to the deaths of millions of soldiers and civilians. 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The Negative Impacts Of Social Networking - 981 Words

The negative impacts of social networking to the students Many students who study at Middle Tennessee State University (MTSU) use social networking sites. However, little is known how much, why, and how they use these sites. Facebook, Instagram, and twitter are the most popular sites on social media, and they publish a lot of pictures, videos, and news. Although they have a very negative effect on students because of the large amount of misguided information on these sites that students unknowingly consume; these sites prevent students from talking face to face and spending real time with each other, the students can lose good verbal communication skills, and these sites distract the students in the classroom and when they are studying A lot of students believe everything that they see or read in social networking, so they can become misinformed and lead others to believe wrong information as well. When students believe false information that they see on social media, then they are not becoming more intelligent and are going against the reason that they enrolled in college. For that reason, there is a large number of news that is not correct and that spreads through social networking sites on a daily bases, and many students believe that. Then the students re-deploy these news again, and it is causing a lot of rumors trading. For example, one of my classmates in my university class replayed a message for all students who add him on twitter, and I’m one of them. The messageShow MoreRelatedThe Negative Impact of Social Networking Sites on People739 Words   |  3 PagesSocial Networking Sites People have been impacted by social networking sites. Social networking sites have a negative influence on our generation because of bullying, predation, and an effect on our education. With kids interacting freely they can come across predation. 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The downfall of social media sitesRead MoreThe Negative Impact Of Social Media852 Words   |  4 PagesThe Negative Impact of Social Media According to the Pew Research Center, â€Å"41% of social media-users have experienced at least one negative outcome as a result of using a social networking site.† In this article, Norton uses logos, pathos, and ethos to explain his standpoint to his audience. Logos are used when Norton brings up the legal issues of social media such as privacy concerns. Bringing the reader into Norton’s own personal experiences of abuse and name-calling uses pathos. Finally, ethosRead MoreSocial Media And Social Networking921 Words   |  4 PagesSocial media is the communication between individuals and groups to share and exchange their ideas through internet. The social networking is part of social media which plays the important role in today’s life. The biggest impact of the social networking is on children, youngs, and adults. Nowaday children are growing up surrounded by technology. They like to use technology such as mobile, tablets, and computers because they can conn ect easily to social network. We all know how important social networkingRead MoreThe Positive And Negative Implications Of Social Networking Sites1604 Words   |  7 PagesThe positive and negative implications of social networking sites. Introduction Social networking sites have become a big part of our lives. These sites are indeed twofold, and their impact on society is both positive and negative. My essay will, therefore try to answer both sides of the impact social networking sites have in today’s culture. A website article by (Shruti Tripathi Chopra 2015) stated that in 2008 Facebook made and estimated $300 million, that rose to a profit in 2014 of $2.9. TheRead MoreEssay about The Perils of Social Networking1403 Words   |  6 PagesSocial networking sites, such as Facebook, promote sharing of personal information, dissemination of potential misinformation regarding activism and leaves users in danger of incurring many other offenses. Before the internet, people’s expectations were only as pressing as the technology that they had at their fingertips. These days, instant gratification is a conceivable reality and many people feel that they must have a cell phone, use email and would be culturally remiss without participationRead MoreDoes Social Networking Have A Positive And Or Negative Affect On Individuals?942 Words   |  4 PagesDoes Social networking have a positive and or negative affect on individuals? According to Susan Greenfield, a neuroscientist at the Oxford University, social networking has many negative affects. She claims that â€Å" social networking is infantilizing the human mind, into a state of mind as of children. In my opinion, I agree with greenfield’s statement because many individuals are relying on their social media accounts for everyday use. However, social networking has greatly influenced the way individuals