ch. 17 plyometric Flashcards by Brady Seignious

A plyometric movement is a quick, powerful movement consisting of an ________________, followed by an immediate powerful _____________.

Eccentric (AKA counter movement or prestretch)

Concentric muscle action

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The eccentric muscle action of a plyometric movement is called this

Counter movement

or prestretch

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Both speed and plyometrics rely heavily on ________________ to elicit the desired outcome

Stretch shortening cycle (SSC)

All functional activities are composed of a series of repetitive SSCs, thus it is essential to incorporate exercises that strengthen clients in these areas.

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The faster a muscle is stretched the greater the______________ following the stretch, resulting in ________________ output

Concentric force

Increased power output

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Response time of the reflex ___________ with training.

Strength of the response caused by stretch in terms of muscle contraction elicited _________ with training.

Pg.412
Does not really change
Increases

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During a basketball jump shot _______________ phase is the countermovemnet, beginning at the imitation of the half squat motion and continuing until the bottom of the movement

Eccentric phase
AKA deceleration phase

Involves preloading the agonist muscle groups. During this phase the SEC stores elastic energy and the muscle spindles are stimulated

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enhanced coordination, agility, and anaerobic/general conditioning are all benefits of this type of training

plyometric

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Errors in alignment will not only cause potential injury but also cause

Increased ground reaction contact time during the amortization phase, resulting in less than optimal concentric force

Ground reaction contact time
Amortization phase
Concentric force

Pg.417

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A client doing plyometric training with double leg drills for the first time must

Balance on one leg for 30 seconds without falling

This indicates that the client has enough leg strength to do double leg drills

Before the trainer increases the level of exercises, the client should be able to hold a single leg squat position as described for the balance tests shown in table 17.2

Pg.417

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Plyometric training requires significant strength and muscle control, especially during the __________________.
For this reason clients should not be encouraged to perform plyometrics until after having done a resistance training program.

Eccentric phase

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This is a quick, powerful movement consisting of an eccentric muscle action, followed by an immediate powerful concentric muscle action

plyometrics

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this is called the countermovement or prestretch

the eccentric phase of plyometrics

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The ability to achieve high velocity

speed

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Both plyometrics and speed rely heavily on this

stretch-shortening cycle

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The purpose of this type of training is to use the stretch reflext and natural elastic components of the muscles and tendons to increase the power of subsequent movements and strengthen the muscles and tendons functionally

plyometrics

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The purpose of this type of training is to use the same mechanical and neurophysiuologic components in concert with technique and muscular strength to produce larger ground forces thereby allowing clients to run faster

speed training

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in this model, elastic energy is stored following a rapid stretch and then released during a subsequent concentric muscle action, thereby increasing the total force production

mechanical model

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a primary contributor to force produciton during plyometric exercises, includes some muscular (actin/myosin), but is mainly composed of tendon

series elastic component

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when the muscle is stretching in eccentric muscle action this occurs in the SEC

the SEC acts as a spring and is lengthened, storing elastic energy

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If the eccentric phase is to long, or requires too great of a motion this occurs

the elastic energy is lost as heat, and no plyometric effect occurs

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this involves a change in the force-velocity characteristics of the muscles contractile components caused by stretch

neurophysiological element

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The bodies involuntary response to an external stimulus that causes a rapid stretching of the muscle

stretch reflex

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The stretch reflex responds at this rate

to the rate that muscle is stretched

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The reflex component of plyometric exercise is composed of primarily this type of muscle spindle activity???????

muscle spindle????

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This, not this respond to plyometric training

strength of muscle contraction, not the response time of the contraction

enhancement of the stretch reflex

potentiation

Another name for the eccentric phase, which involves preloading the agonist muscle groups

deceleration phase

This is the transition phase, and is the time between the eccentric and concentric phases

amortization phase

These must be kept as short as possible for optimal use of the stretch reflex by the concentric muscle action

amortization phase

This is the bodies response to the events occurring during the eccentric and amortization phases

concentric phase

improved running economy is an additional benefit of this type of training

moderate plyometric training

This may be a compromise for clients who wish to gain the benefits of plyometric training, but for whom plyometric training is not appropriate for

eccentric training

Guidelines for the age plyometrics is safe to begin

as soon as the child is mature enough to follow directions

most important aspect for determining if the client is ready for plyometric training

the client must respond positively to the PTs instructions

The fundamental position that all lower body plyometric exercises originate from and in

the partial, or half-squat position

Feet position in the beginning and end phase of plyometrics

shoulder width apart

describe proper plyometric landing form

feet shoulder width apart chin slightly tucked scapulae slightly retracted trunk parallel to the tibias knees over/slightly posterior to the toes heals on the floor weight should be centered over a solid base of support

pelvic tilt for the body weight squat

before the PT increases the level of exercises from beginner to intermediate the client should be able to do this

hold a single leg squat position for 30 seconds

recommendations for starting plyometric training (strength): lower body

the clients 1RM squat should be at least 1.5 times their body weight

recommendations for starting plyometric training (strength): upper body

clients weighing 220 pounds should have a 1RM bench press of 1xBW clients weighing under 220 pounds should have a 1RM bench press of 1.5xBW

This is an alternative measure of prerequisite upper body strength for beginning plyometric training

ability to perform 5 clap push-ups in a row

The body's ability to control its center of mass in response to forces on the trunk generated by other parts of the body, including the upper and lower extremities

core strength

this is responsible for maintaining balance and postural stability during all activities

core

recommendations for starting plyometric training (speed): lower body

the client should be able to perform 5 reps of 60% BW squats in 5 seconds

recommendations for starting plyometric training (speed): upper body

the client should be able to perform 5 reps of bench press with 60% BW in 5 seconds

Body position during landing

shoulders over the knees and knees over or slightly behind the toes, feet shoulder width apart, with weight shifted to the ball of the foot (heel still on the ground)

Clients weighing more than this much may be at increased risk for injury when performing plyometric exercises

220 lb

4 minimum requirements to begin plyometrics

proper technique for each drill at least 3 months of resistance training experience sufficient strength,speed, and balance no current injuries to involved body segments

required landing surface size of a plyo box

18 by 24 inches

the mode of plyometric training is determined by this

the general parts of the body that perform the exercise

this refers to the amount of effort exerted by the muscles, connective tissues, and joints during performance of an exercise and is controlled both by the type of drill and by the distance covered

plyometric intensity

if intensity is too high this will occur

an increase in the amortization phase which results in negating the plyometric benefirt of the exercise

the number of plyometric training sessions per week depends on these three things (frequency)

age ability goals

Frequency and this are inversely proportional

intensity

for youth and adolescent clients, plyometric training may be performed up to this many times per week

2 times per week on nonconsecutive days

Rather than concentrating on frequency, many PT rely more on this between plyometric training sessions

recovery time

Proper work to rest ratio for plyometric training

1:5 to 1:10

typical guideline for days between plyometric training sessions

48-72 hours

Most clients should perform this many plyometric training sessions per week

1 to 3

This is expressed as the number of contacts per workout, but may also be expressed as distance, as with plyometric bounding

plyometric volume foot?

Number of reps suggested per set up upper body plyo

8-12

a rep of upper body plyo is considered

a catch or throw

Plyometric training should never be longer than this for beginners

30 min

if plyometrics are being incorporated into a workout they should be performed at this time

before any other exercises

what box height should be started with in depth jumps

12 inches

The height of the box should increase by this much until the client can no longer jump to the vertical jump height

6 inches

amount of rest between jumps when assessing for depth box jump height

1 to 2 minutes

What is the distance the ball should travel when assessing the MedBall weight to be used for upper body plyo

10-12 feet

training accomplished in a variety of ways, is the application of maximal force in a minimal amount of time

speed training

application of maximum force at high velocites

speed-strength If clients are to move more quickly, they must explode when their feet are on the ground

the ability to maintain running speed over an extended duration (typically longer than 6 seconds)

speed-endurance Helps prevent a client from slowing down during a maximal-speed effort If you don’t have speed endurance you will be unable to accelerate due to fatigue

during the acceleration phase the body should lean forward approx. this much for the first 13-16 yards

45degree

two leg action phases of sprinting

driving phase | recovery phase

locking the upper arm into place and moving only the lower arm rather than having the action created at the shoulder allowing the arm to cross the midline of the body improper arm swing distance emphasizing the forward motion of the arm swing rather than the backward motion

common errors for arm swing while sprinting If the arms cross the body’s midline, upper body rotation will occur

Start and end hand position of arm swing during sprinting

shoulder height on the upswing | pass the buttocks on the back swing

speed training focuses on these three areas

form stride frequency stride length

During the start, speed is highly dependent on this

stride length

how to determine the clients optimal stride length

length of greater trochanter to the floor 2. 3 to 2.5 times this measurement for females 2. 5 to 2.7 times this measurement for males

As sprinting speed increases this becomes the more important variable

stride frequency

of the two components of speed training this is likely the more trainable

stride frequency

These types of training drills are used to increase stride frequency

Fast leg drills sprint-assisted training (running at speeds greater than a client is able to independently achieve) and resisted sprinting

regardless of the method used, sprint assisted training should not increase speed by more than this percent of the clients maximal speed

10%

This is used to help a client increase stride length, as well as speed-strength, by increasing the clients ground force production during the support phase *speed strength - application of maximum force at high velocities. Application of force in a minimal amount of time.

resisted sprinting

this is arguably the most important determinant of speed

ground force production during the support phase

This is used especially to improve the acceleration of the sprint

resisted sprinting

Resisted sprinting should not increase external resistance my more than this %

10%

Resisted sprinting should be performed over relatively short distances of...

11-33 yards

training maximum velocity requires these types of distances

longer

Athletes may have this many speed training sessions per week, while non-athletes may benefit from this many sessions per wek

2-4 | 1-2

proper work to rest ratio of speed training

1:5 to 1:10

3 stages of progression for speed training

low to high volume of low-intensity speed drills low to high volume of moderate intensity low to high volume of high intensity

this aspect of speed training typically refers to the number of repetitions and sets performed during a session and is expressed as the distance covered

volume

some athletes may benefit from this type of training, a combination of resistance and plyometric training, by performing plyometrics followed by high-intensity resistance training

complex training

The series of three phases that explains the mechanical and neurophysiological reactions to a plyometric movement. (NSCA CPT, pg. 430)

Stretch-Shortening Cycle (SSC)

The structures that, when stretched, have the ability to store energy that may be released upon an immediate concentric muscle action. (NSCA CPT, pg. 430)

Series Elastic Component (SEC)

The increase in activity of the agonist muscle caused by the reflexive response of the muscle spindles and the release of stored elastic energy. (NSCA CPT, pg. 431)

Potentiation

Elastic energy is stored following a rapid stretch and then released during a sub- sequent concentric muscle action, thereby increasing the total force production. (NSCA CPT, pg. 430)

Mechanical Model of Plyometric Exercise

A change in the force–velocity characteristics of the muscle’s contractile components caused by stretch. (NSCA CPT, pg. 430)

Neurophysiological Model of Plyometric Exercise

A direct effect of a weak core is an

Increased amortization phase time, which will compromise the plyometric effect Pg. 418

Trainers should require ___________ before starting a client on plyometric activities. Trainers should be well informed of the client’s ____________ and should ensure that the client has had a recent _____________ from a licensed physician.

Formal medical clearance Medical history Physical examination Pg.420

Landing surface should not be so soft that it increases the transition between ___________ and ____________

Eccentric and concentric phase | Pg.420

Clients may progress to harder landing surfaces (true/false)

True However surfaces such as concrete,tile, hardwood, are not recommended. Pg.420

These may extended the amortization phase, thus preventing efficient use of the stretch reflex

Excessively thick exercise mats and mini trampolines. (Greater than or equal to 6 inches [15cm]) Pg.420

Following a Needs Analysis, the variable to be included in the plyometric program design are (8)

``` Mode Intensity Frequency Recovery Volume Program length Progression Warm up ```

Although commonly viewed as a controlled fall, sprinting may be more accurately described as a series of “______________ where the body is repeatedly launched forward as a projectile”

Pg.428 Ballistic strides After 13 to 16 yards of acceleration the client should quickly move upright to a less than 5 degree angle lean during maximal speed (with the lean coming from the ground and not the hips)

During the first 13-16 yards of acceleration the focus is on increasing ___________ and ___________

Velocity and stride length

During acceleration the client will have an increased body lean and will be focused more on the _____________ phase and less on the _____________ phase of the spring technique

Driving phase | Recovery phase

The ____________ of speed training is determined by the speed characteristics that the given drill is designed to improve.

Mode

Speed training focuses on three areas:

Form Stride frequency Stride length

A clients leg length is 36 inches what is their optimal stride length

2.5 times 36 90 inches

Stride length drills should be performed from ______ to _______ of optimal stride length

60% to 105%

A clients optimal stride length is 90 inches, what distance in inches should stride length be per stride for stride length drills. (It’s a range)

60% of 90 is 54 inches 105% of 90 is 94.5 inches Stride length drills should be between 54 and 94.5 inches per stride

Which is more trainable stride frequency or stride length

Stride frequency Stride length is dependent o body height and leg length

Use heavier resistance during resisted sprinting when the goal is to improve the __________ phase Use lighter resistance when the goal is to improve _____________

Acceleration phase Maximum velocity Resisted sprinting is used to help a client increase stride length, as well as speed-strength, by increasing the clients ground force production during the support phase

During resisted sprinting If performance decreases by more than__________, the load being used is too heavy and will have detrimental defects on sprint training

10%

Resisted sprint training targets clients wanting to improve speed-strength. Adding resistance to non athletic clients gait, however, may

Also improve function Attaching tubing to a 70 year old client during walking may improve his or her ability to walk up hills or may increase confidence in walking. Pushing a sled may help a construction worker.

A more general mode of speed training that most clients can easily perform is

Interval sprinting A type of interval training

Having clients work on speed drills when they are less recovered may...

Actually be beneficial because it may be more specific to the type of tasks they will have to accomplish