EXCI 352 > PLYOMETRIC TRAINING > Flashcards

PLYOMETRIC TRAINING Flashcards

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1
Q

Definition of plyometric exercise

A

is a quick, powerful movement using a pre-stretch, or countermovement, that involves the stretch shortening cycle (SSC).

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2
Q

purpose of plyometric exercise

A

to increase the power of subsequent movements by using both the natural elastic components of muscle & tendon, & the stretch reflex.

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3
Q

what are the 3 models plyometrics mechanical and physiology models?

A
  • Mechanical Model of Plyometric Exercise
  • Neurophysiological Model of Plyometric Exercise
  • Stretch-Shortening Cycle
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4
Q

with mechanical model of plyometric exercise what happen with performance of a rapid stretch

A

eccentric muscle action.
increases the elastic energy in the tendons & muscles.
elastic energy is briefly stored.

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5
Q

if a concentric muscle action follow immediatly a perfomance of a rapid stretch

A

stored energy is released, increasing the total force production.

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6
Q

what are the circumstances under which the stored energy is dissipated and lost as heat

A

The concentric muscle action does not occur immediately after the eccentric muscle action.

The eccentric phase is too long.

The eccentric phase requires too great a motion about the given joint.

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7
Q

Describe the neurophysiological model of plyometric exercise

A

potentiation (change in the force–velocity characteristics of the muscle’s contractile components caused by stretch) of the concentric muscle action by use of the stretch reflex.

During plyometrics:

You rapidly stretch the muscle (eccentric).activates the stretch reflex (muscle spindle response).The stretch reflex potentiates (boosts) the next contraction.
The muscle can now contract:
faster
harder
with more power

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8
Q

what is stretch-shortening cycle

A

the basis of plyometric exercise and combine mechanical and neurophysiological mechanism

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9
Q

what is the workhorse of plyometric exercise?

A

the Series elastic component.
it is the tendons that constitutes most of the SEC. When musculotendinous unit is stretched, (seen in eccentric muscle action) the SEC acts as a spring and stores elastic energy. if muscle starts concentric muscle action directly after the eccentric phase , then that energy is released.

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10
Q

Explain figure 18.1

A

the SEC is stores elastic energy , the contractile component : CC (actin myosin) is the primary source for muscle force during concentric muscle action.
The PEC : Parallel elastic component is only adding a passive force with unstimulated muscle stretch.

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11
Q

stretch-shorteninc cycle employs what

A

both the energy storage capabilities of the SEC and stimulation of the stretch reflex to facilitate a maximal increase in muscle recruitment over a minimal amount of time.

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12
Q

what is vital to plyometric exercise

A

the rate of musculotendinous stretch

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13
Q

a high stretch rate result in what

A

greater muscle recruitement and activity during concentric phase of SSC

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14
Q

what are the 3 phases of SSC

A

eccentric, ammortization, concentric

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15
Q

what is the action during eccentric, amortization and concentric phase of SSC

A

eccentric: stretch of agonist muscle
ammortization: pause between phase 1 and 3
concentric: shortening of agonist muscle fibers

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16
Q

physiological event of eccentric phase of SSC

A

Elastic energy is stored in the SEC.
Muscle spindles are stimulated.
Signal is sent to the spinal cord.

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17
Q

physiological event of amortization phase

A

Type Ia afferent nerve fibers synapse
with alpha motoneurons in the spinal
cord.
Alpha motor neurons transmit signals to
the agonist extrafusal fibers of the muscle group causing A REFLEXIVE MUSCLE ACTION.

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18
Q

physiological event of concentric phase of SSC

A

Elastic energy is released from the SEC.
Alpha motor neurons stimulate the
agonist muscle group.

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19
Q

advantage of plyo

A

Improves muscular power.

Prepares athlete for the deceleration-acceleration & change-of-direction requirements in most sports.

Been shown to decrease athletic injury rates.

May improve work performance.

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20
Q

What do practitioners rely on to prescribe plyometric exercise?

A

Available research
Practical experience
Methodology used for designing resistance & aerobic training programs
3 guidelines

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21
Q

Plyometric Program Design

A

Needs Analysis
Mode
Intensity
Frequency
Duration
Recovery
Volume
Program Length
Progression
Warm-Up Period
Cool-Down Period

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22
Q

Describe the needs analysis of plyometric exercise

A

Age
Training Experience & Current Level of Training
-> Resistance Training
-> Plyometric Training
Injury History
Physical Testing Results
-> Current abilities, e.g., muscular power.
Training Goals
-> Specific movements
-> Particular skills
Incidence of Injury in an Athlete’s Sport

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23
Q

how does the mode of plyo training is determined

A

determined by the body region performing the given exercise:
Lower Body Plyometrics,
Upper Body Plyometrics,
Trunk Plyometrics.

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24
Q

Describe the lower body plyos

A

are appropriate for virtually any athlete and any sport.
a wide variety exist with various intensity levels & directional movements.
Direction of movement varies by sport:
horizontal, lateral, and/or vertical movements.
Many sports
require athletes to produce a maximal amount of muscular force in a short amount of time.

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25
Example for lower body plyos for sports
26
what are types of lower body plyo
Jumps in Place Standing Jumps Multiple Hops & Jumps Bounds Box Drills Depth Jumps
27
Describe the jumps in place + examples?
Jumping & landing in the same spot. Performed repeatedly without rest between jumps. Ex: Squat jump (low intensity) , Double leg tuck jump (medium intensity)
28
what is emphasis, efforts and recovery allowed between standing jump? Examples of standing jumps?
emphasis on Horizontal or vertical components Efforts Maximal Recovery Allowed between jumps. Ex: Double leg vertical jump (low intensity) + jump over barrier (medium intensity)
29
Describe the multiple hops and jumps and examples?
Combination of Jumps in Place & Standing Jumps. Involve repeated movement. medium intensity: Double leg hop high intensity: single leg hop
30
bounds? distance covered and legs? examples of bounds?
Involve exaggerated movements with greater horizontal speed than other drills. Distances Covered Normally > 98 ft (30 m). Legs Single, double, alternate Examples: skips for low intensity single arm alternate leg bound: medium intensity
31
Describe the box drills + examples?
Increase the intensity of multiple hops & jumps using a box. Legs Single, both, or alternate. Examples: Double leg jump to box: Low intensity Box Ht: 6-42 in (15-107 cm) Squat box jump: medium intensity (hands behind head) Box Ht: 6-42 in (15-107 cm)
32
heigh of box in box drills is determined how
according to athlete size, landing surface and program goal 6-18 in (15-46 cm); 6-42 in (15-107 cm); 12-42 in (30-107 cm).
33
Describe Depth jumps
Use gravity & the athlete’s weight to increase exercise intensity. Height of Box: Athlete’s size, landing surface, & program goals. 12 to 42 in (30-107 cm). Legs: Single, or both.
34
Example of Depth jumps
1. Depth jump High intensity Box Ht: 12-42 in (30-107 cm) 2. Squat Depth Jump High intensity Box Ht: 12-42 in (30-107 cm) Extra notes : STEPPING OFF THE BOX*** not suppose to jump up, just step AVOID going horizontal in the first exercsies go high vvertcially For the squat depth jump: they have to be lower : deep squat *LOOK THESE EXERCSIES AT THE END OF CHAPTER TO DIFFERENCIATE.
35
Describe the upper body plyometrics
Rapid, powerful upper-body movements are requisites for several sports & activities. Not used as often as lower-body plyometrics. Have been studied less extensively.
36
Examples of upper body plyos:
2 hand overhead throw - low intensity power drop - high intensity Depth push-up - medium intensity
37
Trunk plyos: why is it difficult to perform true plyometric drills that directly target trunk muscle? + example of trunk plyo:
because all requisite plyometric elements may not be present. It is assumed that the stretch reflex latencies of the abdominal muscles are shorter than for the limb muscles. May be performed provided that movement modifications are made: - Shorten or quicken the exercise movements. - Decrease the ROM. Example: 45o deg Sit-Up: Medium intensity
38
intensity is controlled by
Refers to the amount of stress placed on involved muscles, connective tissue, and joints Intensity: Low, medium, or high. Type of drill performed, Points of contact, Speed, Height of the drill, Body weight, & External weight. (*CAN ADD WEIGHT VEST but be careful because related to external weight . Factor actual weight and external weight *)
39
Describe frequency:
The # of plyometric training sessions/week. Typically ranges from: 1 to 3 sessions/week. Optimal Frequency --> Unknown. (Hard to know optimal for each individual as it varies. ) --> Limited research. Strength & Conditioning Professionals --> Often rely on practical experience. Many Authors Suggest relying more on the recovery time between training sessions.
40
what is the typical recovery time guideline
48-72h between plyometric session Allows the performance of 2 to 3 sessions/week. (side note: The frequency : depends on the level of athlete . If more recovery then frequency is less, )
41
frequency of plyo depends on
Demands of the given sport, Intensity & volume of daily workouts, Practical experience (athlete’s experience with plyometric training), Recovery time between sessions, & Time of (the training cycle) year.
42
Why is complete or adequate recovery from the performance of plyometric drills required of athletes?
Because plyometric drills involve maximal efforts to improve anaerobic power.
43
Which factors determine the recovery time between sets?
Proper work-to-rest ratio (i.e.: 1:5 to 1:10), Volume of drill performed, & Type of drill performed.
44
What is the adequate amount of recovery between workouts to prevent overtraining?
2 to 4 days *but teacher says: at least 48-72 hours*
45
Which factors determine the recovery between workouts?
Demands of the given sport, Intensity & volume of daily workouts, Time of (the training cycle) year.
46
Should drills for a given body area be performed 2 days in succession?
no
47
how does volume is typically express
as the # or reps and sets perform during a given training session
48
how does volume is calculated in lower and upper body plyo
lower body: Normally: # of foot contacts per workout. *should indicate if 1 foot or 2 feet in contact* Other: distance (e.g., plyometric bounding). Upper body: Typically: # of throws or catches per workout.
49
Factors Affecting Plyometric Volume
Age Program Goals Resistance Training Experience Plyometric Training Experience
50
appropriate plyometric volume for begginer, intermediate, advanced
begginer: 80 to 100 intermediate: 100 to 120 advanced: 120-140 teacher: Depends on type of drill and intensity. Be careful with this table. Beginning volume: start from here and then progresses to intermediate to advanced
51
what should the program length for plyo be?
Optimal plyometric training program length: Yet to be determined by research. Most programs: 6 to 10 weeks.
52
For sports requiring quick, powerful movements: it is beneficial to perform plyometric exercise throughout the
macrocycle
53
plyometric must follow what principle
progressive overload
54
what is progressive overload
Low to Moderate volumes of low-intensity plyometrics to L to M volumes of moderate-intensity plyometrics to L to M volumes of moderate to high-intensity plyometrics.
55
Determinants of the Training Schedule & Method of Progressive Overload
1. Sport 2. Training Phase 3. Time of year 4. Design of the Strength & Conditioning Program -> Resistance training -> Running -> Plyometrics
56
plyo exercise should begin with what
general warm-up, stretching, specific warm-up * Just make sure not too intensive , have shown increases in muscle power. Great exercises if done in proper fashion *
57
specific warm-up should consist of what for plyo
low-intensity, dynamic movement
58
what are the plyometric warm up drills?
1. Marching - Mimics running movements. - Emphasizes posture & movement technique. 2. Jogging - Prepares for impact & high-intensity plyometric drills. - Toe-jogging, straight-leg jogging, butt-kickers. 3. Skipping - Exaggerated form of reciprocal upper and lower extremity movements. - Emphasis on quick takeoff & landing. - Mimics plyometric activities. 4. Footwork - Preparation for changes of direction during plyometric drills. - Shuttle, shuffle, pattern, & stride drills. 5. Lunging - Based on the forward lunge exercise. May be multidirectional.
59
what are the age considerations?
- Adolescents - Masters
60
benefit of plyo for adolescent
Increased muscular power. Increased bone strength. Better preparation for the demands of sport practice & competition.
61
consideration for plyo training for adolescent
physical and emotional maturity
62
Contraindicated Exercises for Prepubescent Children
Depth jumps & other high-intensity lower body plyometric drills. Epiphyseal plates
63
primary goal of plyo training with adolescent
is to develop neuromuscular control & the anaerobic skills that will carry over to safer participation in sport & athletics.
64
recommendation for plyo exercise with adolescent
Gradually progress from simple to more complex drills. Focus on the quality of the movements to develop techniques that will be essential for more advanced exercises. Adequate recovery time between workouts: Minimum = 2-3 days.
65
Masters - plyos?
Masters athletes can perform plyometrics, as long as modifications are made for orthopedic conditions & joint degeneration.
66
Masters: Design a plyometric program according to the same guidelines outlined for adult athletes with the following changes:
Low- to moderate-intensity exercises: equal to or less than 5. Volume: < a standard plyometric training program. Recovery: 3-4 days between plyometric workouts
67
what is complex training
is a combination of high-intensity resistance training followed by plyometrics.involves the execution of a resistance training exercise using a heavy load (1-5 RM) followed relatively quickly by the execution of a biomechanically similar plyometric exercise. *Use the same muscle groups, if use resistance training, muscles will generate more force for the plyometrics Look at resistance exercseis and look at plyometric and see hwhcih on uses the smame muscles groups and do prescription based on that. Never give this to a beginner. do 1 exercise before plyometric**
68
example of complex training
5 reps of front squat using a 5RM load. 6-8 vertical jumps or depth jumps.
69
what is advanced form of complex training
is the combination of traditional resistance training exercises with plyometric movements. to further enhance gains in muscular power (This one combine weight exercise with plyometrics. A weighted vest, plyo while they are loaded, because more advanced, never give this to novice athlete; only to those who have previously participated in high intensity plyo program)
70
example of advanced form of complex training
perform a squat jump with about 30% 1RM as an external resistance. this would increase their performance
71
what is physiological rationale behind complex training
Premise of Complex Training The explosive capability of muscle is enhanced after it has just been subjected to maximal or near-maximal contractions. This phenomenon has been referred to as postactivation potentiation (PAP).
72
2 possibles postactivation potentiate mechanism
1. Prestimulation Enhances Motor-Neuron Pool Excitability 2. Phosphorylation of the Myosin Light Chain
73
what happen with Prestimulation Enhances Motor-Neuron Pool Excitability
Recruitment of more motor units. Better motor unit synchronization. A decrease in postsynaptic inhibition. Greater central input to the motor neuron. *Most recutied: fast twithc: more force and power developed. Might be synchronization between motor units causig this increase force production*
74
what happen with Phosphorylation of the Myosin Light Chain
Renders the actin-myosin interaction more sensitive to Ca2+ released from the SR. Slow twitch: calcium slowly released and taken up slowly, fast twitch: calcium taken up and released fast.
75
what happen with Phosphorylation of the Myosin Light Chain
Renders the actin-myosin interaction more sensitive to Ca2+ released from the SR.
76
what are the guidelines for plyo?
Combine lower-body resistance training with upper-body plyometrics. Combine upper-body resistance training with lower-body plyometrics. It is NOT usually recommended for athletes to perform heavy resistance training & plyometrics on the same day. Some athletes may benefit from complex training.
77
What are the points novice cannot do?
- benefit from complex training. - Only athletes that have previously participated in high intensity plyometric training programs should perform advanced forms of complex training.
78
who should perform advanced form of complex training
Only athletes that have previously participated in high intensity plyometric training programs
79
is it recommended for athletes to perform heavy resistance training & plyometrics on the same day.
no
80
a sample of combine RT and Plyo
81
should we perfom plyometric exercise before aerobic endurance training
yes
82
why should we perform plyometric exercise before aerobic endurance training.
because aerobic exercise may have a negative effect on power production. Aerobic like running long distances can create fatigue and affect the plyo performance.
83
what are safety considerations?
- Pretraining Evaluation of the Athlete - Equipment & Facilities
84
what are the pretraining eval of athlete?
Technique Strength Speed Balance Physical Characteristics
85
Lower Body Plyometric Landing Technique
- Shoulders should be over the knees. - Knees over the toes during landing. - Flexion of the ankles, knees, & hips. *Dynamic Valgus must not be observed*
86
Describe strength
Although consideration of the athlete’s level of strength is necessary before the performance of plyometrics, *technique may be a more important consideration. alternate measure for prequisite upper body strength : 5 consecutive clap push-ups
87
Describe speed
speed is another consideration before the performance of plyometrics
88
where do we must perform balance tests before plyometric drill on? + what are the types of balance test?
on the same surface used in plyometric drill
89
Athlete who weigh >220 lb
- may be at an increased risk for injury when performing plyometric exercises. - should avoid high-volume, high-intensity plyometric exercises. - should not perform depth jumps from heights > 18 in (46 cm).
90
who should be cautious when beggining a plyometric training program
Athletes with previous injuries or abnormalities of the spine, lower extremities, or upper extremities
91
Equipment and Facilities
Landing Surface Training Area Equipment Proper Footwear Supervision Depth Jumping
92
what should landing surface must possess to prevent injuries
adequate shock-absorbing properties
93
example of poor surface choice
Concrete, Asphalt, Tile, Hardwood, Exercise mats ≥ 6 in (15 cm), & Mini-trampolines.
94
example of good landing surface
Grass field, Suspended floor, & Rubber mats.
95
Define the training area
Amount of Space Needed -> Depends on the drill. Most Bounding & Running Drills -> Require at least 33 yd (30 m) of straightaway. Some Drills -> May require a 109 yd (100 m) straightaway. Most Standing, Box, & Depth Jumps -> Require a minimal surface area. -> Require an adequate ceiling height = 9.8 to 13.1 ft (3 to 4 m).
96
proper footwear for plyometric exercise
Good ankle & foot support. Good lateral stability. With enough cushioning. Require wide, nonslip sole. Running shoes are unacceptable.
97
Define supervision
- Monitor closely to ensure proper technique. - Monitor athlete’s jumping & landing technique for lower extremity drills. - Avoid extremes of lateral knee motion. - Minimize contact time with the ground.
98
recommended depth box height
99
what are the steps to implement a plyometric program?
Evaluate the athlete, including the athlete’s sport & training history. Establish sport-, position-, & sport-specific goals. Assign proper plyometric training program design variables, addressing intensity, frequency, recovery, volume, & program length. Teach the athlete proper jumping, landing, & throwing technique. Properly progress the plyometric training program.
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