[30] demonstrated that improvements in jumping performance after plyometric exercise were achieved with shorter operating lengths of the m. gastrocnemius and, therefore, increased fascicle stiffness and improved tendon utilization [30]. With regard to muscle architectural changes, 6 weeks of plyometric training has been shown to result in increased muscle thickness, fascicle length and pennation angle, which likely contributed to the observed changes in power [32]. Three subjects in PLYO, six in RT and twelve in WALK did not report any side effects over the 12-week period. PLYO = plyometric training, RT = resistance training, WALK = walking, MVC = maximal voluntary contraction, RFD = rate of force development. All subjects in PLYO indicated that they were likely to participate in similar exercise programs in the future. To conclude, PLYO is beneficial over RT for improving power, jump and stair climbing performance without compromising gains in strength. Human movement typically consists of stretch-shortening cycle action. The knee joint angle was set at 90° and the hip angle at 70°. Nach korrekter Landung und zwei verschiedenen Sprungvarianten auf eine Box widmen wir uns heute dem sogenannten Drop jump. Aus dem Plie springe ich auf den Step herauf, dann wieder herunter. *Significant change from pre to post (p < 0.05); †Significant difference with WALK (p < 0.05). Plio (mehr), metric (messen) Das Wundertraining, "Plyometrisches" Training, bietet vielerlei Vorteile gegenüber herkömmlichen Trainingsmethoden, jedoch birgt es auch schwächen. In week 12, a sixth question was added to the questionnaire: (6) How likely is it that you will engage in similar exercise programs after the end of the intervention? This was done for the variables that showed a significant difference in change between groups. Given that subjects in WALK could potentially perform more sessions than recommended, which was not the case for PLYO and RT, we additionally corrected the adherence rate in WALK. Bethesda, MD 20894, Web Policies Ich verwende hier einen Reebok Step. Acceptability of the exercise program was very high in both groups, with no difference between groups and no change over time (all p > 0.05). Community-dwelling older men aged 65 to 80 years were recruited through advertisements in local newspapers. either stepping up on a box (20-30-40 cm) in forward or lateral direction or performing a squat (body mass with or without weight vest) with bouncing movement at the lowest point. Bassey EJ, Rothwell MC, Littlewood JJ, Pye DW. However, given that plyometric exercise interventions in older adults remain scarce in literature, more research is urgently needed to set the appropriate training dose (volume, intensity, frequency, duration) [18] and exercises for optimizing gains in power and functional capacity and for minimizing injury risk. Dadurch erzeugst du eine Vordehnung in der Wade, im Oberschenkel und im Pomuskel. Plyometrisches Training hat nämlich leider den Nachteil, dass es sehr intensiv ist und darüberhinaus noch eine große Belastung für deine Gelenke, Sehnen und Bänder darstellt. Ich nenne das „Explosive Stabilisierung in den Gelenken“. Based on the findings of the current study, people might question whether it really is worth doing more stressful plyometric jump training as opposed to regular walking. For an overview of the results, see S3–S5 Tables. That way the motor acts as a generator, producing a current linear with the rotational velocity. Diese wartet jetzt darauf, von dir genutzt zu werden. In the SA test, subjects ascended a flight of 6 stairs as fast as possible without using the handrail. A meta-analysis. Age-related decline in muscle mass and muscle function in Flemish Caucasians: a ten-year follow-up. Einer der Gründe ist natürlich die hohe Verletzungsanfälligkeit, die bei den sehr schnellen und explosiven Bewegungen vorhanden ist. Plyometric training elicits numerous positive changes in neural and musculoskeletal systems, muscle function and performance of healthy individuals (for a review, see [17]). increased muscle thickness and pennation angle) and improved muscle recruitment, as found previously after 6 weeks of plyometric training in older men [32]. Was findet im Körper statt. In der Leichtathletik wird dazu gerne das Sprint ABC verwendet. Interestingly, PLYO showed a greater improvement in stair climbing performance than RT. Ramirez-Campillo R, Alvarez C, Garcia-Hermoso A, Ramirez-Velez R, Gentil P, Asadi A, et al. To assess between-group differences in changes over time for the performance variables, linear mixed-model analysis with an unstructured covariance structure was used, with time as repeated factor and group as fixed factor. However, this training modality has primarily been used in athletes and/or young adults, while limited research exists on plyometric training for older adults [18]. The .gov means it’s official. between repetitions (5 s, consecutive jumps only in last training phase), between sets (1 min. In all jumps, PLYO improved jump height post-intervention (6.9–17.5%) and this coincided with an increase in concentric power production (both Ppeak and RPD) and a decrease in (eccentric) contraction time. Fast eccentric-concentric transition in a SSC movement facilitates subsequent power generation through storage and reutilization of elastic energy [14]. Frontera WR, Hughes VA, Fielding RA, Fiatarone MA, Evans WJ, Roubenoff R. Aging of skeletal muscle: a 12-yr longitudinal study. Strotmeyer ES, Winger ME, Cauley JA, Boudreau RM, Cusick D, Collins RF, et al. A wheel running on a rail next to the seat of the sledge drives the motor shaft. After a standard 15-minute warm-up on a cycle ergometer (Technogym, Bike Excite) at self-selected resistance and 70–80 revolutions per minute, three exercises for the lower-limb muscles were performed: the bilateral leg press and straight-legged calf raises (both on the plate-loaded linear leg press, Life Fitness Signature Series) and leg extension (Life Fitness Optima Series). Subjects were instructed to perform the last set to concentric failure. Der Begriff „Plyometric" leitet sich von den lateinischen Wörtern „Plio" (mehr . All subjects were asked to document their walk sessions, including the amount of steps performed, in a diary. Other minor adverse effects included knee pain (n = 4 PLYO, n = 1 RT), mild muscle soreness (n = 5 PLYO, n = 4 RT), pain in glutes (n = 1 RT, n = 1 WALK), pain in feet (n = 1 WALK). Mit dem Sommer gleich um die Ecke möchten wir alle diese letzten Kilos verlieren und unseren Körper in Bestform bringen. Both aspects are vulnerable to age-related deterioration [15, 16, 51] and deserve attention in exercise programs for older adults. In the bilateral CMJ, subjects jumped as high as possible by starting from an extended knee joint position and performing a fast downward movement to about 90° knee flexion and 80° hip flexion, immediately followed by a fast upward movement. The walking group was considered a control group, as the exercise was not likely to improve muscle strength or power, but did consist of low-load eccentric-concentric lower-limb movements that might already affect functional performance. Recruitment rate was calculated as the number of study subjects divided by the total number of individuals that showed an initial interest in study participation. Cohen’s d effect sizes for between-group differences in percent changes from baseline to post-intervention were calculated. Nach korrekter Landung und zwei verschiedenen Sprungvarianten auf eine Box widmen wir uns heute dem sogenannten Drop jump. Twenty-nine men declined to participate and thirty-two were excluded (for reasons, see flowchart in Fig 1). Training variables and progression are shown in Table 1. (5) How feasible do you think that these exercises are for people of your age? All subjects indicated that they were likely to engage in similar exercise programs in the future, apart from two subjects in RT, who gave a neutral answer (5/10) (Table 4). The 6MWT was performed once and all other functional tests twice. Exercise sessions were performed in small groups of maximum four subjects and were supervised by at least one expert. Wie du weist: Der Körper baut ein höheres Plateau und Leistungsvermögen nicht während des Trainings, sondern in der nachfolgenden Erholungsphase auf (Superkompensation). PLYO improved the most on jump performance. Although the long-term effects should be investigated, these results show that PLYO is beneficial over RT for improving muscle power and jump performance without compromising gains in strength, at least when older individuals begin a high-intensity (resistance or plyometric) training program. Height of the box was reduced once subjects progressed to jumping (20–30 cm) and knee pain was no longer reported. At the end of the exercise session, basic static stretching exercises were performed for the trained muscle groups. a faster eccentric time and/or faster transition from eccentric to concentric movement, from familiarization to baseline. However, we should keep in mind that our reliability values are based on a comparison between familiarization and baseline measurements. Ich zeige dir dies im Video am Beispiel des Hock-Strecksprunges. Denn dann werden auch die Pausen zwischen den Einheiten einfach zu kurz. Normalerweise reicht es schon aus, dies einmal pro Woche zu machen. [49]. Correa CS, LaRoche DP, Cadore EL, Reischak-Oliveira A, Bottaro M, Kruel LF, et al. Bean JF, Kiely DK, Herman S, Leveille SG, Mizer K, Frontera WR, et al. Every week, subjects increased one level until the 12-week intervention was finished. Thresholds 0.20, 0.50 and 0.80 were used to interpret small, medium and large effect sizes [29]. From standing, bend your legs to come into a squat position. N represents the number of subjects with the respective level as starting level of the program. 191 talking about this. Firstly, it should be noted that the relationship between muscle power and functional performance is curvilinear [5]. Data (time, force and velocity) were sampled at 1000Hz and force data were filtered using a fourth-order low-pass Butterworth filter with a 70Hz cut-off frequency. one of the most demanding functional tasks for older adults. Pereira A, Izquierdo M, Silva AJ, Costa AM, Bastos E, Gonzalez-Badillo JJ, et al. However, we did progress slowly from slow-speed exercises without jumping over submaximal jumps to maximal jumps. However, human locomotion rarely involves pure concentric movements, but consists of rapidly coupled eccentric-concentric multi-joint muscle actions, known as stretch-shortening cycle (SSC) activities. Both groups followed the same 6-week program of generalized strength training prior to division in two exercise groups. Power declines at a greater rate during ageing and is more relevant for functional deterioration than either loss of maximum strength or muscle mass. Given the beneficial performance-related effects of plyometric exercise in older adults, future research should focus on optimizing the training dose, exercise drills and periodization schemes. Viel Spaß beim ansehen. This improvement in contraction time and RPD was significantly different from WALK (p = 0.026, d = 0.98 and p = 0.014, d = 1.06 respectively). Importantly, feasibility was investigated. As stair climbing is one of the most demanding functional tasks in older adults, improvements are crucial in maintaining independence. To standardize, these lifts were performed as concentric lifts only, starting in a knee and hip joint angle of 90° and 65° respectively (full extension = 180°). It can be argued that a proper periodization design is warranted, starting with traditional resistance exercise aimed to induce hypertrophy and maximal strength gains, before progressing to explosive-type of exercises. High-speed resistance training is more effective than low-speed resistance training to increase functional capacity and muscle performance in older women, Utilization of stored elastic energy in leg extensor muscles by men and women. Notwithstanding, any improvement in muscle power in well-functioning older adults should be recognized as important, even if it does not result in further improvements in functional performance. In addition, PLYO was able to produce more power (Ppeak) in the concentric phase post-intervention. Obwohl du viele Stunden wöchentlich. knee extensors, hip extensors and plantar flexors), a multi-joint movement that is crucial in daily life activities such as walking and stair climbing. Fisher’s exact test was used to check for differences in the number of drop-outs between groups. The current was measured with a high precision multimeter (HP34405A). Mit dem plyometrischen Training kannst du also eine Menge erreichen: Wer regelmäßig Plyo Übungen absolviert, kann schneller sprinten, höher springen, weiter werfen, kräftiger schlagen oder treten, ist beweglicher und verfügt über mehr Stabilität. Higher levels of muscle power can at least postpone the drop below the disability threshold. Both 10m fast walk and 6MWD improved similarly in all groups, while STS duration did not change. Instantaneous position of the chair was derived from the velocity signal. Sampling rate was 100Hz and data were analyzed using commercially available software (DynaPort MoveTest, McRoberts, The Hague, NL). Aber: Mit größerer Absprunghöhe steigt auch das Verletzungsrisiko. Sprung in die einbeinige Kniebeuge In RT, two subjects were not able to perform baseline measurements because of recurrent headache or muscle injury so they were excluded from the study (Fig 1). To be able to compare the effects of a plyometric-only protocol to traditional resistance exercise, we did not include a preparation phase of resistance training before introducing jumps. The walking program was adapted from a 10-week progressive individualized walking program, described in detail in previous work [20], by adding two additional weekly schedules to complete a 12-week program (see Table 2). However, as shown previously, this intention to participate in future programs appears to have limited predictive value for actual long-term exercise behavior [40]. This randomized trial was designed as a parallel-group study, with three different exercise interventions. Weight vests (5–10 kg) were only used for the squat exercise prior to progressing to jumping. Die Intesnität sollte aber dann auch jeweils sehr hoch sein. Calibration was done by measuring the current while running the wheel at different velocities. https://www.runnersworld.de/lauftraining/plyometrisches-training/ Bench stepping with incremental heights improves muscle volume, strength and functional performance in older women. When adherence rates in WALK were corrected by excluding any sessions above the prescribed training frequency, adherence was similar in all groups. Recruitment rate was 39.6%. SSC action) (Fig 2) and weight vests were no longer used as the squat exercise progressed to a countermovement jump exercise. Are training velocity and movement pattern important determinants of muscular rate of force development enhancement? The number of drop-outs was not different between groups (p = 0.190). Bottaro M, Machado SN, Nogueira W, Scales R, Veloso J. During the 5xSTS and SA test, data were collected by means of 3D accelerometry positioned at the lower back (DynaPort MoveTest, McRoberts, The Hague, NL). Plyometrisches Training ist in den Fitness-Studios wahrscheinlich das Training, was gar nicht oder zumindest nur sehr selten angewandt wird. The questionnaire consisted of 5 questions answered on a 11-point Likert scale (ranging from 0 = ‘not at all…’ to 10 = ‘very…’): (1) How much did you enjoy the exercises while doing them? Considering that both subjects could be classified as obese (BMI of 30.5 and 33.45 kg/m2 respectively), the calf muscles had to comply with high absolute loading forces. Subjects received their personalized walking schedule and a pedometer. Primary outcomes were muscle strength, muscle power, jump performance and functional capacity. These exercises were chosen because they train the muscles responsible for triple extension in the lower-limb (i.e. All data were relayed to a pc via an AD converter (Micro 1401, Cambridge Electronic 180 Design, UK) and recorded using Signal 4.03 software (Cambridge Electronic Design, UK). (2016) reported no increase in leg press 1-RM after 9 months of plyometric exercises performed at high (40–80 jumps) or moderate (20–40 jumps) dose 4x/weekly in middle-aged and older men. The inclination of the sledge was 20° to horizontal and the seat was inclined backwards (130°). Accessibility Resistance exercise has been widely recognized as an effective strategy to improve muscle mass, muscle strength and functional performance in older adults. The start of the second or third jump was defined as the point of landing (time point before force ≥ 10N) after the first or second flight phase. Mean power (watt) was calculated for each single sit-to-stand transition and the highest mean power output was used in the analyses. Wenn du diese Website ohne Änderung der Cookie-Einstellungen verwendest oder auf "Akzeptieren" klickst, erklärst du sich damit einverstanden. We should however note that the percent change does seem to point out an exercise-induced improvement in PLYO, but this improvement was not significant because of a large variability in training responses and small sample size. Zubac D, Paravlic A, Koren K, Felicita U, Simunic B. Plyometric exercise improves jumping performance and skeletal muscle contractile properties in seniors. Van Roie E, Delecluse C, Coudyzer W, Boonen S, Bautmans I. Although we can only speculate on the underlying mechanisms behind improved jumping performance, Hoffren-Mikkola et al. Before Therefore, we calculated the mean of the 5 items into one global scale representing acceptability of the intervention program. Reasons for drop-out were knee pain (PLYO, n = 1), muscle strain in the m. gastrocnemius during the forward or sideways step-up exercise (PLYO, n = 2) and lower back pain (RT, n = 1).
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