Chapter 18: program design and technique for plyometric training Flashcards
activites that enable a muscle to reach maximal force in the shortest possible time
plyometrics
term for force-speed relationship
power
this states that elastic energy in the musculotendinous components is increasd with a rapid stretch and then stored
mechanical model
this is the primary element of the mechanical model
series elastic component (SEC)
This contribuites the most to SEC
tendons
this must be kept short or the stored elastic energy is lost as heat
eccentric phase
change in the force-velocity characteristics of the muscle’s contractile components cause by stretch of the concentric muscle action by use of the stretch reflex
neurophysiological model
the body’s involuntary response to an external stimulus that stretches the muscles
stretch reflex
this component of plyometric exercise is primarly composed of muscle spindle activity
stretch reflex
proprioceptive organs that are sensitive to the rate and magnitude of a stretch: when a quick stretch is detected, muscular activity reflexively increases
muscle spindles
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
stretch-shortening cycle (SSC)
Three phases of the SSC
Eccentric
Amortization
concentric
it is important for this aspect of the SSC to be kept as short as possible
amortization
4 factors affecting the intensity of lower body plyometric drills
points of contact
speed
height of the drill
body weight
typical guideline for recovery time between plyometric exercise sessions
48-72 hours (2-3 sessions/week)
plyometric training targets this type of adaptation
power, not cardiovascular
plyometric volume is typically expressed as this
number of repetitions and sets, or foot contacts per workout
beginner volume
80-100 contacts
intermediate volume
100-120 contacts
advanced volume
120-140 contacts
these types of plyometric drills are contraindicated in adolescents
depth jumps and other high intensity plyometrics
inward movement of the knee
valgus
for masters program design the program should include no more than this many low to moderate intensity exercises
5
recovery time between plyometric training sessions for masters
3-4 days
T/F: Upper body plyo, and resistance training should be done on the same day (and vice versa)
F, upper body plyo should be paired with lower body resistance training (vice versa)
combination of high-intensity resistance training followed by plyometrics
complex training, be sure to provide sufficient recovery time
T/F: aerobic training should be done before plyometrics
F, plyometrics should be completed first
proper landing position for plyometrics
shoulders over the knees and knees over the toes
previous recommendation for beginning plyometrics
squat 1RM should be 1.5 x bw
this is considered a less obvious lower body plyometric requirement
balance
maintenance of a position without movement for a given period of time
balance
athletes weighing over this much should avoid high-volume, high-intensity plyometrics and depth jumps from heights greater than 18inches
220lbs
maximum height at which a depth jump can effectively and safely be performed
48 inches
recommended height for depth jumps
16-42 inches
athletes who weigh over 220lbs should only do depth jumps from this height or less
18 inches
appropriate work to rest ratio for plyometrics
1:5
starting box height for depth jumps
12 inches
suggested ball weight for upper body plyo, for all except depth push up
2lbs, (5lbs for depth pushup)
suggested box height for starting box drills
6 inches
