Plyometric Exercise

Throughout this week I participated in approximately five days of plyometric exercises. This could have potentially acted as a risk factor/medical issue as the recommended frequency for plyometric exercises is two to three days per week (non-consecutive). Plyometric exercises also place a large amount of strain on muscles, joints, and bones and can lead to injury .Consequently, by the end of the week, my muscles were feeling exhausted and overused which resulted in an extra rest day on Saturday.

Describe the weekly learning and practical activities completed this week.

Week 8‘s material was interesting as it focused on the adaptations which occur due to resistances training. Some of the activities which I completed this week included;

Give a brief outline of each.

There were several new topics introduced to me throughout week 8. One concept in particular focused on hypertrophy. This was a word which I was hearing frequently throughout this subject, however, I never quite understood the meaning behind it. Hypertrophy refers to an increase in the size of the skeletal muscle. Furthermore, there are two different categories of hypertrophy; Transient and Chronic.

Transient hypertrophy is a more immediate effect following a single bout of exercise. It is caused by fluid accumulation in the muscle space. However, chronic hypertrophy refers to more long-term changes in the muscle. This is either accomplished by an increase in the size of the muscle fibers or an increase in the number of fibers. In addition, hypertrophy can be accomplished by undertaking eccentric exercises.

A concept which I was introduced to in the practical was how there are two forms of plyometric exercises; the shock and jump method. The shock method focuses on a client jumping upwards and then dropping down and experiencing a ‘shock’. This movement occurs in relatively fast intervals, therefore resulting in a concentric contraction. Whereas, the second method focuses on jumping exercises, but occurs in slower intervals and is less effective than the shock

If my one of future client’s wishes to improve their speed and explosive power, I would recommend the use of plyometric exercises. These exercises are extremely effective in improving quickness, power, and muscular strength. However, if I applied these exercises to their workout regime I would need to take certain things into consideration. Plyometric exercises can result in serious injury, therefore I would need to ensure I have properly instructed the client in the appropriate form and technique to undertake the exercise. Furthermore, if the client has a history of injuries I might begin with lower intensity plyometric exercises to reduce the risk of injury and maximize the client’s