Chapter 18 - Program Design for Plyometric Training Flashcards

1
Q

Mechanical Model of Plyometric Exercise

A

Rapid stretch stores elastic energy in tendons

Concentric muscle action follows immediately releases energy

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2
Q

SEC

A

Series elastic component

when stretched, stores elastic energy that increases the force produced

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3
Q

CC

A

Contractile Component

actin, myosin, cross-bridges
primary source of muscle force during concentric muscle action

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4
Q

PEC

A

Parallel elastic component

(epimysium, perimysium, endomysium, sarcolemma)

exerts a passive force with unstimulated muscle stretch

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5
Q

Neurophysiological Model

A

Stretch Reflex

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6
Q

Stretch Reflex

A

body’s involuntary reponse to an external stimulus that stretches the muscles

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7
Q

Muscle Spindles

A

Intrafusal muscle fibers, monitor changes in muscle length

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8
Q

Stretch-Shortening Cycle

A

SSC

Combines mechanical and neurophysiological mechanisms and is the basis of plyometric exercise.

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9
Q

Phases of SSC

A

I. Eccentric
II. Amortization
II. Concentric

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10
Q

I. Eccentric Phase

A

Stretch of the agonist

Begins at touchdown and continues until the movement ends

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11
Q

II. Amortization Phase

A

Pause in between phases I and III (transition)

It is the most crucial allowing greater power production

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12
Q

III. Concentric Phase

A

Shortening of agonist muscle fibers

Comprises the entire push-off time, until the athlete’s foot leaves the surface

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13
Q

Program Design for Plyometrics

A

Need Analysis
Mode
Intensity
Frequency
Recovery
Volume
Program Length
Progression
Warm Up

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14
Q

Intensity

A

It is controlled primarily by the TYPE of Plyometric drill

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15
Q

Factors affecting intensity

A

Points of contact
Speed
Height of the Drill
Participants weight

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16
Q

Frequency

A

48-72h between plyo sessions

2-4 sessions per week

17
Q

Recovery

A

5-10 seconds in between reps
2-3 minutes between sets

(1:5 - 1:10 work ratio)

18
Q

Volume

A

Number of throws or catches (upper body)

Number of ground contact (lower body)

19
Q

Appropriate Plyometric Volumes

A

Beginner 80-100
Intermediate 100-120
Advanced 120-140

20
Q

Warm-Up

A

Low-intensity, dynamic movements

Marching, jogging, skipping, footwork, lunging

21
Q

Adolescent Recommendation

A

It is contraindicated for this population to perform depth jumps and high intensity lower body plyo

22
Q

Safety Considerations (technique)

A

The shoulders are in line in the line with the knees for proper landing

23
Q

Safety Considerations (strength)

A

1RM squat at least should be 1.5 of his body weight. But most important is TECHNIQUE

24
Q

Safety Considerations (balance)

A

Hold 30sec in each

Standing
Quarter squat
Half squat

25
Beginning Plyometric training for the first time
must stand on one leg for 30 seconds without failing
26
Beginning an advanced plyometric program
must maintain a single-leg half squat for 30 seconds
27
Safety Considerations (physical characteristics)
weight more than 220 pounds should NOT perform depth jumps greater than 18 INCHES
28
Landing Surface
Grass field, suspended floor, rubber mat
29
Training area
at least 30m of straightway, or 100m ceiling height should be 3-4m in order to be adequate
30
Equipment
Boxes should range from 6 to 42 inches Boxes should have a landing surface of at least 18 by 24inches
31
Depth Jumping Height
16 to 42in 30 to 32 being the norm