Muscular Abilities, Resistance, and Volleyball Basics
T.1. Muscular Flexibility and Joint Mobility
Muscular flexibility is the ability to increase the range of motion in a given joint. Joint mobility is the range of motion with joint capacity. Muscle elasticity is the capacity of the muscle fiber to recover its length after being stretched by the application of a force.
Agonist Muscles
The agonist muscle is responsible for the action. Examples include:
- Flexed biceps function: forearm flexion on the arm.
- Triceps function: forearm extension of the arm.
- Quadriceps: thigh flexion and extension of the leg.
- Tibialis: raise toes.
- Abdominals: trunk flexion.
- Obliques: angle and rotation of the trunk.
- Trapezius: shoulders up and down, and movement of shoulder blades.
- Hamstrings: thigh flexion and extension of the legs.
- Thigh abductors: move away from the central body axis.
- Adductors: approach the central body axis.
- Deltoid: lifts the arms.
- Gluteus: leg extension and internal and external rotations.
- Dorsal muscles: movements in the arms towards the trunk.
- Pectoral: arm movement forward.
Antagonist Muscles
The antagonist muscle produces a motion contrary to that produced by the agonist.
Types of Stretching
- Static stretching: After the muscle occupies a position of stretch, it is held in this position for between 8 and 30 seconds. The muscle should feel the effort without actually causing pain. Stretches should be done slowly and without abruptness to avoid injuries.
- Dynamic stretching: This is more commonly used in physical activity and sports. These exercises involve impulses and include movements of flexion, adduction, abduction, and rotation.
- Anderson stretching: Begins with an easy stretch held for between 6 and 30 seconds, after which the stretch is evolved. It is part of the former and tries to stretch a little more.
Resistance
Resistance is the physical capacity to maintain effort for a prolonged period. Benefits of resistance training include:
- Increased heart cavity size.
- Rise in high-density lipoproteins.
- Reduced risk of diabetes.
- Increased metabolic rate.
- Increased blood volume.
- Thickening of the heart walls.
- Decreased heart rate.
T.2. Muscular Force
Muscular force is the physical capacity to resist or overcome resistance.
- Maximum force is the highest value of force produced in a voluntary contraction against an insurmountable resistance.
- Force-velocity is the neuromuscular system’s ability to produce the greatest possible impulse in a very short span.
- Force resistance is the capacity of a muscle or muscle group to contract against a load repeatedly for a given period.
Muscle Tone and Contractions
Tone refers to the tension of a muscle in the resting state. Isotonic contraction is the capacity of muscle fibers to change their length:
- Concentric contraction: Muscle length decreases.
- Eccentric contraction: Muscle length increases.
Isometric contraction: When we apply force to an immovable object, the muscle retains the same length. All force opposes the contraction of a muscle.
Strength is the force that opposes the contraction of a muscle. Overload is the amount of resistance needed to achieve the training effect.
T.3. Volleyball Aim
The aim of the game for each team is to send the ball regularly over the net to the floor, preventing the opponent from touching your field.
Serving Errors
To avoid serving errors, avoid stepping on the line of scrimmage, bad positioning, bad launch, hitting with a shrunken arm, or a soft wrist and hand, and do not drop the ball before hitting.