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When it comes to conditioning the body’s core muscles, many people tend to focus on isolating muscles with a high number of repetitions, which is an inefficient way to engage the core muscles and could potentially lead to a muscle imbalance or an injury. Here are six things to know about core training along with a few exercises that you may consider adding to your clients’ workouts.
The following plyometric exercises can be incorporated into your clients' programs or combined into a single workout to improve the definition of the core muscles.
Multidirectional HopsDead Ball SlamsReverse Lunge to SlamRotational Chest PassExplosive CrunchesWant to help others lead happier and healthier lives? Become an ACE Certified Personal Trainer! ACE® Pro Compass has arrived! It's time to map out the career you want. ACE® Pro
Pete McCall, MS, CSCS, is an ACE Certified Personal Trainer and long-time player in the fitness industry. He has been featured as an
expert in the Washington Post, The New York Times, Los Angeles Times, Runner's World and Self. He holds a master's degree in exercise science and health promotion, and several advanced certifications and specializations with NSCA and NASM. What is a key characteristic of plyometric exercise?Plyometric exercise employs high velocity eccentric and concentric muscle loading, reflexive reactions, and functional movement patterns. Because this type of training places high mechanical demands on the body, it should only be introduced when the patient has good strength and endurance.
What is the recommended recovery time between bouts of plyometric training for novice client?There is limited research on the optimum recovery times, but recovery between training sessions is usually 48 to 72 hours between exercise bouts with plyometrics is recommended.
Which of the following does plyometric training help increase?Plyometric training increases muscle strength, which allows you to run faster, jump higher, and change direction quickly. They improve performance in any sport that involves running, jumping, or kicking.
What is the correct order of the phases of plyometric exercise?Plyometrics consist of 3 phases: Eccentric pre-stretch (loading) phase. Amortization (coupling or time to rebound) phase. Concentric shortening (rebound) phase.
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