Just like the five senses; sight, sound, taste, smell and touch that are accountable for our interaction with the external environment, there are senses that are accountable for the internal functioning of the body (Hrysomallis, 2011). The internal senses that are responsible for the position senses is what is referred to as proprioception. Proprioception has a considerable influence on our day to day activities and help people achieve intricate activities that to a substantial extent could have been terrible. Proprioception enables people to manage and control their limbs without watching them directly (Tarrant, 2010, Garber et.al, 2011). Generally, proprioception is the body’s capability to communicate the senses of position, assess that information and react either consciously or unconsciously and respond with appropriate movement. Proprioceptive exercise is a process through which the body is trained to control the positon of a scarce or a wounded joint (Sajid Surve, 2017). Often footballer professionals encounter ankle or joint problems (The Sport Injury Doctor, 2017). Proprioception exercise plays a significant role in helping such individuals regain balance. For instance, to enhance their movements, such professionals use such proprioception exercises such as balance and wobble board.
The proprioception process involves balance, direction and quickness since the body preceptors manage and control all these elements (Tarrant, 2010). Preceptors entails both sensory and motor neurons that communicate and receive impulse feedback from the nervous system from any stimuli from any body organ and parts such as the skin and joints (Aman et.al, 2014). Such impulses are very essential since it helps transfer very crucial stimuli such as tension that should be applied on a muscle taking into consideration the position of the body part at given motion.
Proprioception exercise have huge positive influence on sport professionals since it helps them enhance their natural balance and proprioceptive reactions and maintain their conscious and subconscious status ((Sajid Surve, 2017). Effective subconscious proprioception and balance system is very essential in day to day activities especially in sports (Tarrant, 2010). A professional footballer does not think how they will stay in a state of equilibrium while passing or kicking a ball as its happens automatically (Lauersen et.al, 2014). For this reason, such sport individuals focus on what they can do with the ball and the best winning technique instead of wasting their mental strength on just remaining upright.
People use proprioception exercise to enhance their proprioception feedback circle. Generally, the brain communicates an electrical message to the muscles to either contract or relax (Lauersen et.al, 2014). The joint motion reaction triggers the sensory nervous system to respond and send the message to the brain such that the joint is tuned appropriately (Aman et.al, 2014). A regular repeat of such an exercise enhance the reaction to the changing stimuli. Effective practice and exercise leads to proprioception perfection.
By enhancing proprioception, one can gain more balance skills and abilities required to retain stability at different movement position (Sajid Surve, 2017). Additionally, an individual who has undertaken proprioception exercise is able to enhance their quickness such that they can swiftly alter their direction when the need be. Moreover, such individuals are also can fine-tune integration diverse skills enabling them carryout various physical activities correctly and effectively (Hrysomallis, 2011). One of the major benefits of proprioception exercises is that it minimizes injury vulnerabilities by enabling the body to respond necessarily to the quick changes in the surroundings. A good intelligence of proprioception is significant for diverse fitness activities, particularly on more advanced core training classes.
Depending on the ones injury or needs, there is vast specific proprioception and balance exercises (The Sport Injury Doctor, 2017). However, it is always important to seek advice from a professional physiotherapist to make sure that one is doing the right things at the right place and time to avoid disrupting tissue repair.
Circuit training is a successive workout of all key muscle sets of the body in one training session. It works best for both beginners, armature or veteran sport professionals with distinct fitness goals (Garber et.al, 2011). It is very excellent for footballers as it enhances movement, strength and agility. It entails six to ten exercises that must be completed in a single session one after the other. Each exercise is carried out repetitively before going to the next exercise separated by enough rest period (Garber et.al, 2011). The number of exercises carried out in one session in a circuit exercise depends on the level clients experience level.
Features of Circuit Training
The key role of circuit training is to ensure body fitness particularly the cardiac system, joints and tendons and weight management and control (Sorgen, 2017). Additionally, it helps in development of neuro-muscular linkages and excellent body growth and development. It major features include:
First feature is that circuit exercise employs compound elementary exercises particularly the key muscle units (Sorgen, 2017). The major reason behind this is to create a good base for future enhancement of strength, agility and movement among the sport individuals. The next feature is that these basic elements can be enforced at the gym to get maximum benefits of them (Miller, 2017). The gym provides a chance to precisely manage and control weights as a safety measure.
The next feature is that all activities are carried out using high rep ‘pumping’ system. This system assists in maximizing the creation and development of network of capillaries within the muscle and which is necessary for more growth (Sorgen, 2017, Garber et.al, 2011). Circuit training is carried out three days a week and each person has the overall duty to alter the muscle units. Next each muscle unit is trained with a single exercise not involving the warm-up sets. At each stage, only single unit is carried out not involving warm-up exercises. As the level of fitness rises, the number of exercise units can be increased.
- Aman, J. E., Elangovan, N., Yeh, I. L., & Konczak, J. (2014). The effectiveness of proprioceptive training for improving motor function: a systematic review. Frontiers in human neuroscience, 8.
- Garber, C. E., Blissmer, B., Deschenes, M. R., Franklin, B. A., Lamonte, M. J., Lee, I. M., … & Swain, D. P. (2011). Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Medicine & Science in Sports & Exercise, 43(7), 1334-1359.
- Hrysomallis, C. (2011). Balance ability and athletic performance. Sports medicine, 41(3), 221-232.
- Lauersen, J. B., Bertelsen, D. M., & Andersen, L. B. (2014). The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. British journal of sports medicine, 48(11), 871-877.
- Miller J., (2017). Proprioception & Balance Exercises. Physioworks. Retrieved 10 May 2017, from http://physioworks.com.au/treatments-1/proprioception-balance-exercises
- Sorgen C., (2017). Take a Shortcut to Fitness with Circuit Training. WebMD. Retrieved 10 May 2017, from http://www.webmd.com/fitness-exercise/features/take-shortcut-fitness-circuit-training#1
- Sajid Surve, D. (2017). What is Proprioception? Brain Blogger. Retrieved 10 May 2017, from http://brainblogger.com/2009/06/09/what-is-proprioception/
- Tarrant M., L., (2010). How to Improve Proprioception. ideafit. Retrieved 10 May 2017, from http://www.ideafit.com/fitness-library/focus-on-the-lower-body-to-train-balancehow-to-improveproprioception
- The Sport Injury Doctor (2017). Proprioceptive Exercises Training Program. Sports Injury Bulletin. Retrieved 10 May 2017, from http://www.sportsinjurybulletin.com/archive/proprioceptive-training.htm#