The goal of this clinical trial is to compare the effects of different volumes of plyometric training on lower limb muscle strength, power, and muscle activity in sedentary individuals. The main question\[s\] it aims to answer are: * What is the minimum volume of plyometric training that can induce changes in lower limb strength and power variables? * How does muscle activity in the lower limbs vary with different volumes of plyometric training? Participants will be asked to: * Complete questionnaires to determine their level of physical activity. * Attend pre and post-evaluations of lower limb muscle activity, strength, and power during an instrumented sit-to-stand test. * Perform lower limb plyometric exercises, such as jumps, hops, and bounds. * Attend supervised training sessions three times a week for a duration of 4 weeks. Researchers will compare three groups to see if the minimum volume of plyometric training can be identified.
Study Type
INTERVENTIONAL
Allocation
RANDOMIZED
Purpose
PREVENTION
Masking
DOUBLE
Enrollment
60
The plyometric training program will last for 4 weeks, with three sessions per week. The plyometric exercises will be performed immediately after a warm-up. The program will incorporate bilateral, unilateral, acyclic, cyclic, horizontal, vertical, lateral, and diagonal movements involving both slow and fast movements. Each session will include 4-5 plyometric exercises, with 2-10 sets per exercise and 1-10 repetitions per set. The training volume will progressively increase from the 1st to the 2nd week and then the intensity will increase while the volume decreases from the 3rd to the 4th week in both intervention groups. However, the final volume will vary by 50% between the groups.
Universidad San Sebastián, sede Valdivia.
Valdivia, Chile
Change from baseline muscle strength at 4 weeks
level of lower limb muscle strength during an instrumented sit to stand test
Time frame: Baseline (pre-intervention), and two days after the last training session
Change from baseline muscle power at 4 weeks
level of lower limb muscle power during an instrumented sit to stand test
Time frame: Baseline (pre-intervention), and two days after the last training session
Change from baseline muscle activity at 4 weeks
level of lower limb electromyographic activity during an instrumented sit to stand test
Time frame: Baseline (pre-intervention), and two days after the last training session
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