Exercise and Gymnast Injuries to Term Paper

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And a way to avoid injuries to the elbow, that is fairly obvious, is to use thicker landing mats, and to get expert training in how to fall properly. For males, injuries to the wrist have been identified as being caused by training on the pommel, because "the wrist is exposed to repetitive forces of up to twice body weight during this activity."

Exercises using the plyometric strategy are very useful for gymnasts; plyometric exercises are the "rapid deceleration and acceleration of muscles" that in turn help create a stretch-shortening cycle," according to www.specialolympics.org.These kinds of exercises train the muscles, and train the nervous system to carry out in an effective way the stretch-shortening cycle, which can improve the performance of a gymnast. Drills using plyometrics also help the athlete develop "rhythm, speed, power and even muscular endurance," the Special Olympics site explains. All plyometric exercises must be carried out on a flat soft surface, and for example, doing the "Exploding Harvards" plyometric exercise builds stamina and muscle strength by doing 10 jumps on each leg.

Juan Carlos Santana (www.performbetter.com)(Med, CSCS) describes plyometrics as an "explosive-reactive" kind of power training, involving "powerful muscular contractions in response to a rapid stretching of he involved musculature.

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" The plyometric muscle contractions have an extremely high degree of central nervous system involvement; an example of a plyometric exercise that Santana recommends is the jump off a 6 to 12-inch box, and then a quick jump up to a 24-inch box. The smaller box "loads the legs quick enough," Santana explains, to "create the stretch reflex needed..." For this kind of training.

Also on the www.performbetter.orgsports fitness Web site, agility exercises like the "box drill" are recommended to improve "lateral movement, agility, acceleration and dynamic balance." Rings are arranged in a box-like patter and the athlete hops from one ring to the next. Core exercises build abdominal, pelvis and back muscles; they can be performed using no equipment except a flat soft surface. One core exercise requires the athlete to lie on the back on the floor near a wall, hands folded across the chest, feet propped against the wall (forming a square box), head up off the floor; hold this for a few seconds five different repetitions, according to the Mayo Clinic (www.mayoclinic.com).

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