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Therefore, machine exercises are useful for general conditioning purposes, not specificity. Medicine balls are used in many different exercises to develop muscular strength and endurance, total body power, and flexibility, but their greatest value lies in explosive midsection and arm training. [18]
Ballistic training, also known as compensatory acceleration training, [1] [2] uses exercises which accelerate a force through the entire range of motion. [ 1 ] [ 3 ] It is a form of power training which can involve throwing weights, jumping with weights, or swinging weights in order to increase explosive power. [ 4 ]
Power training frequently specifically utilises two physiological processes which increase in conjunction with one another during exercise. These are deep breathing, which results in increased intra-abdominal pressure; and post-activation potentation, which is the enhanced activation of the nervous system and increased muscle fibre recruitment.
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The first four exercises are primarily for flexibility; exercises 5-9 are primarily to improve muscle strength; and exercise 10 is to develop aerobic capacity: [7] Toe touching; Knee raising; Lateral bending; Arm circling; Sit-ups; Chest and leg raising; Side leg raising; Push-ups; Leg lifting; Running and jumping in place
Increasing flexibility through stretching is one of the basic tenets of physical fitness. It is common for athletes to stretch before (for warming up) and after exercise in an attempt to reduce risk of injury and increase performance. [6] Stretching can be dangerous when performed incorrectly.