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Certified Strength & Conditioning Specialist > Chapter 18: Program Design and Technique for Plyometric Training > Flashcards

Chapter 18: Program Design and Technique for Plyometric Training Flashcards

1
Q

Plyometric Exercise

A
  • Refers to those activities that enable a muscle to reach maximal force in the shortest possible time
  • Quick, powerful movement using a pre-stretch, or countermovement, that involves the stretch-shortening cycle (SSC)
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2
Q

What is the purpose of plyometric exercise?

A

Increase the power of subsequent movements by using both the natural elastic components of muscle and tendon and the stretch reflex

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3
Q

Considerations for plyometric training

A
  • Mechanics and physiology of plyometric exercise
  • Principles of plyometric training program design
  • Methods of safely and effectively performing specific plyometric exercises
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4
Q

Power

A

The term used to define the force-speed relationship with muscle action

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5
Q

Models explaining increased muscle force and power as a result of plyometric training

A
  • Mechanical

- Neurophysiological

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6
Q

Mechanical Model for Plyometric Exercise

A
  • Elastic energy in the musculotendinous components is increased with a rapid stretch and then stored
  • When this movement is immediately followed by a concentric muscle action, the stored elastic energy is released
  • Force production improved
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7
Q

Additional considerations for mechanical model

A

If a concentric action does not occur immediately following the eccentric action, or if the eccentric phase is too long, stored energy dissipates

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8
Q

Neurophysiological Model

A

Involves the potentiation of the concentric muscle action by use of the stretch reflex

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9
Q

Potentiation

A

Change in the force-velocity characteristics of the muscle’s contractile components caused by stretch

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10
Q

Stretch Reflex

A
  • The body’s involuntary response to an external stimulus that stretches the muscles
  • Plyometric exercise uses primarily muscle spindles
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11
Q

Muscle Spindles

A
  • Proprioceptive organs that are sensitive to the rate and magnitude of a stretch
  • When a quick stretch is detected, muscular activity reflexively increases
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12
Q

Stretch-Shortening Cycle

A

Employs 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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13
Q

Phases of the SSC

A

I- Eccentric
II- Amortization
III- Concentric

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14
Q

Eccentric Phase of SSC

A 
Action: 
- Stretch of the agonist muscle
Physiological Event: 
- Elastic energy is stored in the series elastic component
- Muscle spindles are stimulated
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15
Q

Amortization Phase of SSC

A

Action:
- Pause between phases I and III
Physiological Event:
- Type Ia afferent nerves synapse with alpha motor neurons
- Alpha motor neurons transmit signals to agonist muscle group

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16
Q

Concentric Phase of SSC

A

Action:
- Shortening of agonist muscle fibers
Physiological Event:
- Elastic energy is released from the series elastic component
- Alpha motor neurons stimulate the agonist muscle group

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17
Q

Plyometric Training Program Design Considerations

A
  • Needs Analysis
  • Mode
  • Intensity
  • Frequency
  • Recovery
  • Volume
  • Program Length
  • Progression
  • Warm-up
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18
Q

Needs Analysis

A

Evaluate the sport, sport position, and training status

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19
Q

Mode

A
  • Mode for training is determined by the body region performing the given exercise
  • Lower Body
  • Upper Body
  • Trunk
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20
Q

Lower Body Plyometrics

A

Appropriate for virtually any athlete and any sport

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21
Q

Upper Body Plyometrics

A

Not used as often as those for the lower body

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22
Q

Trunk Plyometrics

A
  • Difficult to perform true plyometric drill directly affecting the trunk, not all prerequisites may be present
  • Stretch reflex is not sufficiently involved
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23
Q

Intensity for Plyometric Training

A

Generally, as intensity increases, volume should decrease

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24
Q

Factors affecting plyometric drill intensity

A
  • Type of drill
  • Point of contact
  • Speed
  • Height of the drill
  • Body weight
25
Q

Effect of point of contact on plyometric intensity

A

The fewer points of contact there are, the greater the impact on the muscles and joints

26
Q

Effect of speed on plyometric intensity

A

Greater speed = greater intensity

27
Q

Effect of drill height on plyometric intensity

A

The higher the COM, the greater the force on landing

28
Q

Effect of body weight on plyometric intensity

A
  • Greater weight = greater stress

- External weight (like weight vests) can be added to increase intensity

29
Q

Frequency for plyometric training

A
  • Number of plyometric sessions/week
  • Varies depending on the sport, time of year, experience, etc
  • Many sources recommend relying more on recovery between plyometric sessions
  • 48-72 hours is a typical amount of time
30
Q

Recovery for plyometric training

A
  • Plyometrics should be thought of as power training, not conditioning
  • 2-4 days of recovery
  • Rest time is determined by a proper work-to-rest ratio
  • Drills for a given body area should not be performed 2 days in succession
31
Q

Volume for plyometric training

A
  • Can be measures in contacts or as distance
32
Q

Appropriate Plyometric Volume for Beginners (no experience)

A

80-100 contacts/session

33
Q

Appropriate Plyometric Volume for Intermediate (some experience)

A

100-120 contacts/session

34
Q

Appropriate Plyometric Volume (considerable experience)

A

120-140 contacts/session

35
Q

Program Length for Plyometrics

A
  • No optimal program length

- Most programs range from 6-10 weeks

36
Q

Progression in Plyometric Training

A
  • Progressive overload: the systemic increase in training frequency, volume, and intensity in various combinations
  • Intensity goes up, volume goes down
37
Q

Warm-up for Plyometric Training

A
  • Begin with a general warm-up, stretching, and a specific warm-up
  • Specific warm-up for plyometric should consist of low-intensity, dynamic movements
38
Q

Populations requiring special considerations

A
  • Adolescents

- Elderly populations (masters)

39
Q

Should prepubescent and adolescent children do plyometric exercise?

A
  • These kids may benefit from plyometric training
  • Plyometric training can prepare young athletes for sport practice and competition by enhancing neuromuscular control and performance
40
Q

What movements are contraindicated for children and why?

A
  • High-intensity lower body drills (i.e. depth jumps)

- Epiphyseal plates have not closed yet, so high-intensity activity could lead to premature closure

41
Q

What is the recommended recovery time for children performing plyometric exercise?

A

Minimum of 2-3 days between workouts to reduce risk of injury and overtraining

42
Q

What considerations should be made for masters athletes?

A
  • Be specific in deciding the goals of the program
  • Preexisting orthopedic conditions (i.e. osteoarthritis or surgical joint intervention)
  • Joint degeneration
  • After these considerations are made, design the program according to the process for young adults
43
Q

What intensity should masters use?

A
  • No more than 5 low-to-moderate intensity exercise

- Fewer total foot contacts than a standard program

44
Q

What is the ideal recovery time for masters performing plyometrics?

A

3-4 days

45
Q

Guidelines for combining resistance training and plyometrics

A
  • Alternate body regions of resistance training and plyometrics
  • Performing heavy resistance training and plyometrics on the same day is not recommended
46
Q

Complex Training

A
  • A combo of high-intensity resistance training followed by plyometrics
  • Make sure adequate recovery is taken care of!
  • Performing complex training may enhance improvements in muscular power
47
Q

Plyometric Training and Aerobic Exercise

A

Perform plyometrics before aerobic endurance training

48
Q

Characteristics to evaluate before plyometric training

A
  • Technique
  • Strength
  • Balance
  • Physical characteristics
49
Q

Technique and Plyometrics

A
  • Coach needs to demonstrate technique before implementation
50
Q

Strength and Plyometrics

A
  • Need an adequate amount of strength

- BUT technique is probably more important

51
Q

Balance and Plyometrics

A
  • The maintenance of a position without movement for a given period of time
  • Need to be able to maintain balance to do plyometric training
52
Q

Physical Characteristics and Plyometrics

A
  • > 220 pounds may be at an increase risk
  • Avoid high-intensity exercises and depth jumps from heights greater than 18 in
  • Previous injury increases risk
53
Q

Equipment and Facility considerations for Plyometrics

A
  • Landing surface
  • Training area
  • Equipment
  • Proper footwear
  • Supervision
  • Depth jumping
54
Q

Landing Surface and Plyometrics

A

Must possess adequate shock-absorbing properties

55
Q

Training Area and Plyometrics

A
  • At least 30 m for running drills (maybe up to 100 m)

- Ceiling height of 3-4 m for jumping drills

56
Q

Equipment and Plyometrics

A

Boxes should have non-slip surfaces and be made of thick wood or steel

57
Q

Proper Footwear and Plyometrics

A

Good ankle support, lateral stability, wide, nonslip sole, and enough cushioning to prevent injury

58
Q

Supervision and Plyometrics

A

Coach should be present to ensure proper form

59
Q

Depth Jumping and Plyometrics

A
  • Range from 16-42 inches
  • 30-32 inches norm
  • If over 220 pounds, no more than 18 inches

Certified Strength & Conditioning Specialist (24 decks)

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